NEW WEBPAGE!

THE CROSSFIT GROTON WEBPAGE HAS RECEIVED A MAKEOVER!

I WANT TO THANK MY BROTHER AND SISTER IN LAW FOR DEALING WITH IT TO THIS POINT. I FINALLY BIT THE BULLET AND PAID FOR A BLOGGER FORMATTED MAINPAGE.

ALL WODS AND POSTS WILL BE AVAILABLE HERE:

http://www.crossfitgroton.com/

042612 WOD THURSDAY

SORRY FOR THE LATE POST TODAY GUYS.

LOOKS LIKE THE 6AM PUT TOGETHER SOMETHING FUN!

JUST TO GIVE YOU GUYS A HEADS UP, I'VE HIRED A DUDE TO REDO THE WEBPAGE. WE'LL BE CONSOLODATING THE BLOG WITH MY MAIN PAGE WITHIN THE NEXT FEW WEEKS.

THIS IS WHAT WE'LL BE TAGGING AFTER A NICE WARMUP...

METCON:

50 WALLBALLS 20/14#
50 CHEST TO BAR PULLUPS
50 THRUSTERS 95#

FOR TIME

I KNOW... EWWWW.

GET IT DONE!



YOUR FEARLESS LEADER...

UPCOMING EVENTS:

APRIL 28TH- "GIRLS FOR OUR GIRL" SHORELINE CROSSFIT
MAY 5-6TH- TOUGH MUDDER VT
MAY 12TH- SPARTYKA RACE 5K BLUFF POINT
MAY 12TH- "BATTLE OF THE FORCES"- NORTH HAVEN CROSSFIT
ALL OF THE LAST 3 BENEFIT THE WOUNDED WARRIOR PROJECT
MAY 27TH- TANNER COOK LEVEL 2
MAY 28TH- "MEMORIAL DAY MURPH" AT THE BOX
JUNE 9TH- FIGHT GONE BAD FUNDRAISER AT THE BOX
JUNE 29TH-METRODASH PA- SEE JON YAVE FOR ROADTRIP DETAILS
JUNE 30TH- BEAST OF THE EAST QUALIFIER
JULY 21ST- AMANDA MILLER MEMORIAL WOD AT THE BOX

IF YOU'RE INTERESTED IN RUNNING ANY OF THE DOZENS OF 5K'S THIS SUMMER, GOTO http://www.snerro.com/

IT'S MY BUDDY'S BUSINESS AND HE POSTS EVERY RACE THAT HE'S HIRED TO TIME.

REPRESENT CFG!!!

PROGENEX ORDER

I TALKED TO JASON FROM PROGENEX TODAY. THEY ARE ON BACK ORDER DUE TO ALL OF THE REGIONAL COMPETITIONS, ETC. NONETHELESS, HE SAID THE ORDER SHOULD BE ON ITS WAY ABOUT THE 2ND WEEK IN MAY. NOT TOO SHABBY. HE APOLOGIZES FOR THE DELAY.

TIM

042512 WOD WEDNESDAY

HERE'S A CLASSIC FOR YOU GUYS...

WARMUP:

HIP MOBILITY 1-2 MINUTES OPENING UP
2 X 15 AIR SQUATS
2 X 10 1ST AND 2ND PULLS WITH AN EMPTY BAR
2 X 10 PVC PASS THROUGHS


"ELIZABETH"

21-15-9

SQUAT CLEANS 135#/95#
RING DIPS

FOR TIME

YOU MAY POWER CLEAN THE BAR AND THEN FRONT SQUAT IT DOWN, AS LONG AS THE WORK GETS ACCOMPLISHED.

RING DIPS MAY BE SCALED WITH BOX DIPS X 3

042412 WOD TUESDAY

ON MEMORIAL DAY, MONDAY, MAY 28TH WE WILL BE HOLDING "MEMORIAL DAY MURPH" AT THE BOX. WAVES WILL START AT 9AM AND CONTINUE UNTIL EVERYONE THAT WANTED TO DO THE WORKOUT HAS. AFTERWARDS, WE'LL BE THROWING DOWN IN TYPICAL CFG STYLE BY HAVING A BBQ DURING THE DAYTIME. BYOB AND POTLUCK. CAN'T WAIT!

JUST A HEADS UP TO THOSE OF YOU WHO DON'T FOLLOW PROGENEX ON FACEBOOK, THERE IS A BACK ORDER THAT THEY ARE IN THE PROCESS OF CATCHING UP WITH. THE ORDER COULD BE DELAYED A HAIR. WITH REGIONALS STARTING THIS WEEKEND, THEY ARE UNDOUBTEDLY IN HIGH DEMAND.

HOPE YOU GUYS ALL ENJOYED THE OPEN GYM, NICKY SAID THERE WAS A GOOD SHOWING.

ONCE AGAIN, EVERYONE WHO ATTENDED THE TANNER COOK SEMINAR LOVED IT AND FOUND IT EXTREMELY HELPFUL. TANNER AND I HAVE SCHEDULE A LEVEL 2 OLYMPIC LIFTING SEMINAR FOR MAY 27TH AT 10AM. IT WILL ONCE AGAIN LAST 2 HOURS. PRICE OF THE SEMINAR WILL BE $40 A HEAD AND WILL BE LIMITED TO 8 SPOTS. ANY OF THE MEMBERS WHO TOOK HIS LAST 2 CLASSES WILL BE ELIGIBLE TO ATTEND. LET ME KNOW.

IN MY PROGRAMMING, IT WAS TIME FOR A SINGLE MODALITY MONOSTRUCTURAL DAY SO I CHOSE THIS BAD BOY. WITHOUT FURTHER ADU, HERE'S THE WORKOUT OF THE DAY...

WARMUP:

HAMSTRING STRETCHES
CALVE MOBILITY STRETCHING
HEEL TO TOE ROCKS 2 X 10

METCON:

"GRIFF"



IN HONOR OF USAF SSGT. TRAVIS L. GRIFFIN, 28, WHO WAS KILLED APRIL 3RD, 2008 IN THE RASHEED DISTRICT OF BAGHDAD, WHEN AN IED HIT AND STRUCK HIS VEHICLE. TRAVIS IS SURVIVED BY HIS SON ELIJAH.

RUN 800 M
RUN 400 M BACKWARD
RUN 800 M
RUN 400 M BACKWARD

FOR TIME

DON'T UNDERESTIMATE THIS WOD... IT KIND OF SUCKS. SHOULDN'T BE OF ANY SHOCKER THOUGH.

P.S. IF ANY OF YOU EVER HAVE ANY ISSUES IN WITH A STRAIN OR SPRAIN, PLEASE SEE ME. THAT'S WHAT I'M HERE FOR. WE DON'T HAVE ALL OF THE ANSWERS, BUT WE'LL CERTAINLY SEND YOU IN THE RIGHT DIRECTION TO GET THEM OR WE'LL FIND THEM OURSELVES. WE'RE A FAMILY, THAT'S HOW WE ROLL.

SEE YOU IN THE BOX!

042312 WOD MONDAY

THERE WILL BE GROUP SESSIONS TODAY AT 6AM AND 9AM AS WELL AS OPEN GYM FROM 4-7PM.


THE MORNING CREWS WILL BE PERFORMING THE FOLLOWING WOD...


WARMUP:


PVC PASS THROUGHS
BANDED SHOULDER STRETCHES
3X7 HANDSTAND PUSHUPS (SCALE ACCORDINGLY)

METCON:


PERFORM 50 PUSH PRESS FOR TIME 135#/85#


EVERY MINUTE ON THE MINUTE PERFORM 10 UNANCHORED ABMAT SITUPS FOR THE LENGTH OF THE WOD

http://www.youtube.com/watch?v=zIcU8BwbDYg


A QUOTE FROM D-1 WRESTLER DAN BITTNER WHO ARRIVED AT CROSSFIT GROTON 217#- "IT'S CRAZY, I'VE NOT ONLY GOTTEN STRONGER SINCE I GOT HERE, BUT MY WORK CAPACITY HAS GONE UP 10 FOLD."

DAN CURRENTLY WEIGHS 225# AND CLEAN AND JERKED 255# THE OTHER DAY, A PERSONAL RECORD WITHOUT STRAPS. HE'S ALL NATURAL (HAVING BEEN TESTED TO NCAA STANDARDS) AND STUMBLED UPON OUR BOX WALKING HOME FROM WORK ONE DAY. HE COMES IN 4-5 TIMES A WEEK AND CONTINUES TO PROGRESS, EVEN AFTER TAKING A BRIEF BREAK TO REST HIS BODY. HE'S NOT JUST A POWERHOUSE, HE RELENTLESSLY ATTACKS WEAKNESSES. YESTERDAY, HE RIPPED HIS DOUBLE UNDERS WITH A COMPLETELY STRAIGHT MIDLINE AND STACKED JOINTS FOR THE FIRST TIME. NICE JOB BROTHA!!!

JUST FELT THE NEED TO POST THIS FOR EVERYONE THAT THINKS YOU "CAN'T STAY BIG ON CROSSFIT" OR "DON'T GET STRONGER." LOSE EVERYTHING YOU THOUGHT YOU KNEW ABOUT FITNESS. POUR 210% INTO YOUR WODS. DON'T OVERTRAIN. EAT WELL. FOLLOW ONE PROGRAMMER. THAT'S IT.

042212 WOD SUNDAY

GROUP CLASSES WILL BE HELD AT 9A, NOON, AND 2PM TODAY.

FROM 10 AM TO NOON, WE WILL ONCE AGAIN BE HOSTING TANNER COOK FOR AN OLYMPIC LIFTING SEMINAR. IT'S MY HOPE TO SCHEDULE A LEVEL 2 OLY LIFTING CLASS FOR THE MONTH OF MAY WITH TANNER FOR THOSE OF YOU WHO WOULD LIKE TO TAKE IT EVEN FURTHER.

METCON:

AMPRAP 20 MIN:

20 DOUBLE UNDERS
7 CHEST TO BAR PULLUPS
3 FRONT SQUATS 185/115# (WORKING FROM THE FLOOR)

SHUTTLE RUN=RUN FORWARD 50 YARDS THEN BACK PEDAL 50 YARDS



PROUD TO WELCOME THE START OF SOME OF THE BOYS FROM SHS FOOTBALL TO THE BOX! THESE GUYS WILL BE WORKING EVERY SATURDAY MORNING WITH US. GREAT JOB CJ, ZACK, AUSTIN, AND NICK!



RESULTS FROM 4/20/12

042112 WOD SATURDAY

GROUP SESSIONS WILL BE HELD AT 9AM, NOON, AND 2PM TODAY.

METCON:

1...10 OF EACH OF THE FOLLOWING:

DEADLIFTS 225#
TOES TO BAR

RUN 400 M AFTER EVERY EVEN # ROUND




NEWCOMER ERIKA GETTING IT DONE YESTERDAY!

042012 WOD FRIDAY

THE RESULTS FROM OUR HERO WOD WEDNESDAY. BRIAN WAS EXTREMELY MOVED TO GET SUCH A RESPONSE FROM OUR BOX!

TODAY IS THE LAST DAY TO GET YOUR LOOT TO ME FOR THE PROGENEX ORDER. OTHERWISE, YOU'LL BE WAITING TIL NEXT MONTH.

ALRIGHT GUYS, TIME TO GET BACK TO WORK. HERE'S WHAT WE HAVE IN STORE FOR YOU TODAY...

WARMUP:

OVER THE FENCE, UNDER THE FENCE X 10 EACH LEG
PCV PASS THROUGHS X 15
BOX JUMPS X 15
PERFORM 5 DB JERKS EACH ARM FOR 2 SETS

METCON:

ROW 1500 M FOR TIME

THEN...

YOU'LL HAVE 7 MINUTES TO ESTABLISH YOUR 1 RM CLEAN AND JERK

POST ROW TIME AND MAX WEIGHT TO THE BOARD!



KEITH GETTIN IT DONE ON TUESDAY! NICE JOB BROTHA!

WOD 041912 THURSDAY

OPEN GYM IN THE BOX FROM 4-7 P TODAY.

WE WILL HAVE CLASSES THIS MORNING AT 9AM AND NOON HOSTED BY CHRIS JONES.

METCON:

75 GHD SITUPS FOR TIME

EVERYTIME YOU STOP FOR MORE THAN AND INSTANT OR GRAB SOMETHING, STOP AND PERFORM 3 BACK EXTENSIONS.

NOLAN GOT PISSED IN THE MIDDLE OF TARGET AND STARTED SCREAMING THAT HE WANTED TO GO TO CROSSFIT. WHEN I SAID, "EVERYBODY TAKE OFF YOUR SHOES..." HE DECIDED TO FOLLOW SUIT. KID IS SO BADASS.

041812 WOD WEDNESDAY

TODAY WE WILL BE HITTING A HERO WOD DEDICATED TO TWO OF OUR FALLEN SOLDIERS. IT WAS WRITTEN BY A CLOSE FRIEND OF OUR VERY OWN JON YAVE. HIS NAME IS BRIAN CROCKETT, A TRAINER AT CROSSFIT UNRIVALED AND AN OCCASIONAL VISITOR TO CFG. IT IS MY HONOR, AS I'M SURE IT WILL BE ALL OF YOURS, TO ONCE AGAIN DEDICATED A WORKOUT TO TWO HEROES. SLEEP EASY BROTHERS. I HOPE YOU CAN BOTH MUSTER UP A SMILE WHEN YOU SEE US DOWN HERE SUFFERING LIKE A BUNCH OF LITTLE SCHOOL GIRLS. LET'S GET IT DONE CFG!!!

YOU MUST BE SIGNED UP TODAY TO ATTEND CLASS. ANYTHING BEYOND 8 PPL WILL NOT BE PERMITTED. CALL THE HOUSE IF YOU WANT TO CHECK OPENINGS. 8604408395. THANKS!

1st SGT Luke Mercardante

 Cpl. Kyle Wilks

COMPLETE THE FOLLOWING AMOUNT OF WORK:

RUN 1000 M

THEN...

4 ROUNDS OF:
15 WALLBALLS 20#/14# 10FT/9FT
15 TOES TO RINGS
15 PULLUPS
15 DEADLIFTS 135#/95#
15 PUSH JERKS 135#/95#
15 FRONT SQUATS 135#/95#
15 HAND RELEASE PUSHUPS
15 BOX JUMPS 24"/20"

THEN...

RUN 1000 M

ALL FOR TIME

* 1000 M IS EQUAL TO 2 LAPS AROUND THE ENTIRE BUILDING
** PLEASE BE RESPONSIBLE ABOUT YOUR SCALING CHOICE. USE THE SAME BAR FOR ALL 3 BARBELL LIFTS. DO NOT SET UP MULTIPLE BARS. YOUR LIMITING LIFT SHOULD BE THE JERK. REALIZE THAT YOU WILL BE PERFORMING 60 REPS OF EACH COMBINED WITH OTHER WORK!!!
***TOES TO RINGS MAY BE SCALED WITH TOES TO BAR, KNEES TO ELBOWS, HANGING KNEE RAISES, OR LYING LEG RAISES.

041712 WOD TUESDAY

JUST A REMINDER FOR EVERYONE ON THE PROGENEX ORDER TO HAVE THEIR $$ INTO ME BY FRIDAY. THANKS GUYS!

EVERYONE SEEMED TO REALLY ENJOY THE FRONT SQUAT DAY YESTERDAY WITH THE MOBILITY. IT'S ONLY THE BEGINNING FOLKS.

TOMORROW, WE'RE GONNA BE HITTING A SOLID COUPLET...

WARMUP:

ROLL OUT UPPER BACK (THORACIC) WITH A FOAM ROLLER FOR 1 MIN AS SOON AS YOU WALK IN

SPEND 2-3 MINUTES GRINDING OUT YOUR CALVES WITH A LACROSSE BALL

TAKE OFF YOUR SHOE AND MASSAGE THE SOLE OF YOU FOOT WITH A LACROSSE BALL AS WELL FOR 1 MIN EACH FOOT

WALKING LUNGES LENGTH OF GYM X 2

RUN 400 METERS AS A CLASS

METCON:

5 ROUNDS OF:

50 DOUBLE UNDERS
15 HAND-RELEASE PUSHUPS

FOR TIME

*SCALE DOUBLE UNDERS WITH SINGLES X 3

041612 WOD MONDAY

I OBTAINED QUITE A BIT OF NEW INFORMATION THIS WEEKEND AT THE CROSSFIT ENDURANCE CERTIFICATION IN FARMINGTON THIS WEEKEND. IT WAS QUITE HUMBLING TO BE MADE AWARE OF HOW INEFFICIENT MY RUNNING FORM REALLY WAS. WITH NO PAIN AND A 21:04 5K, I THOUGHT I WAS ALL SET. LITTLE DID I KNOW...

EVERYONE SHOULD BE PUMPED THOUGH. WITH THIS CLASS, I'LL BE TEACHING YOU GUYS NEW MOBILITY TECHNIQUES, PROPER RUNNING TECHNIQUE, RUNNING DRILLS, PRE-RACE FUELING HABITS, AND INJURY PREVENTION. LET'S GO!

WARMUP/MOBILITY:

SPEND 3-4 MINUTES OPENING UP YOUR HIPS THROUGH ABORIGINY STANCE AND DEEP LUNGES
PVC PASS THROUGHS X 10 (THIS WILL HELP GET THOSE ELBOWS NICE AND HIGH!)
BEAR CRAWL LENGTH OF THE GYM X 2 (ACTIVATE THOSE HIPS AND HAMS!)
CRAB WALK LENGTH OF THE GYM X 2 (OPEN UP THOSE HIPS!)
2 ROUNDS OF:
20 SECONDS OF AIR SQUATS (75% EFFORT) WITH 20 SECONDS REST BETWEEN

STRENGTH:

FRONT SQUAT 2-2-2-2-2-2-2

HIT FULL RANGE OF MOTION AND FOR GOD'S SAKE GO TO FAILURE!!!

POST-WOD

2 MORE ROUNDS OF AIR SQUATS (75% EFFORT) WITH 20 SECONDS OF REST BETWEEN



TOUGH MUDDER IS RIGHT AROUND THE CORNER FOLKS. LEADING UP TO THE EVENT AND THE 5K SEASON, WE WILL BE LEARNING A PLETHORA OF NEW RUNNING SKILLS!

041512 WOD SUNDAY

TRISTAN WILL BE HOLDING DOWN THE FORT AGAIN TODAY. I'LL BE UP LEARNING MORE AT THE CROSSFIT ENDURANCE CERT IN FARMINGTON. DAY 1 WAS AWESOME. GETTING TONS OF INFORMATION TO HELP YOU GUYS OUT WITH MARATHONS, MUD RACES, RUNNING EFFICIENCY, AND NUTRITION. WELL WORTH IT!

THIS WOD IS GOING TO GRANT YOU SOME LOVE SIMILAR TO THAT I FELT YESTERDAY...

METCON:

4 ROUNDS OF:

RUN 400 M
1 MIN AMRAP BURPEES

FOR TIME AND MAX # BURPEES

*FROM THE MOMENT YOU COME IN FROM EACH 400 M RUN, TAKE NOTE OF THE TIME AND PERFORM AS MANY BURPEES AS POSSIBLE IN THAT TIME FRAME.

POST-WOD:

15 MINUTES OF MUSCLE UP WORK, PROGRESSIONS, CHEST TO BAR PULLUPS, RING DIPS, ETC.

IF YOU'RE NASTY AT MUSCLE UPS, PERFORM TABATA MUSCLE UPS.





THE 2 ABOVE PHOTOS ARE PICTURES OF FIRES THAT NEW LONDON FIRE DEPARTMENT HAS HAD IN THE LAST 4 DAYS. TWO OF OUR MEMBERS (TIM O. AND MIKE C.) WORK THERE. ACCORDING TO THE NEWSPAPER, THE MAYOR IS ACTUALLY CONSIDERING SHUTTING DOWN A FIREHOUSE AND POTENTIALLY REDUCING STAFFING IF HE DOESN'T GET AN APPROVAL ON HIS BUDGET. I'M NOT A TAXPAYER IN NL, BUT I'LL JUST GO OUT ON A LIMB AND SAY THAT'S A RECKLESSLY NEGLIGENT IDEA.

041412 WOD SATURDAY

GROUP SESSIONS WILL BE HELD AT 9A, NOON, AND 2P TODAY.

I WILL BE IN FARMINGTON TAKING THE CROSSFIT ENDURANCE CERTIFICATION SO IF YOU NEED TO SIGN UP OR HAVE ANY CONCERNS, PLEASE CONTACT THE HOUSE PHONE AT (860) 440-8395. I'M GONNA BE EDUBACATING MYSELF SO I CAN TORTURE YOU GUYS IN MORE WAYS. YAY.

HERE'S WHAT YOU'VE GOT IN STORE FOR TOMORROW:

STRENGTH:

DEADLIFT 5-5-5-5

METCON:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OF EACH OF THE FOLLOWING

KETTLEBELL SWINGS 55/35#
TOE TO BARS

FOR TIME



A HUGE CONGRATULATIONS IS IN ORDER FOR THE STONINGTON LAX TEAM ON THEIR VICTORY AGAINST LEDYARD. AS MANY OF YOU KNOW, DAN AND JACK RIORDAN ARE VARSITY PLAYERS WITH THEM (DANNY IS #21 ON THE RIGHT). THEIR BOY COLIN (#10) WILL BE JOINING OUR FAMILY THIS SUMMER AS WELL. THEY WON IN DOUBLE OT  IN SOME WINDY-ASS POURING COLD FRIGGIN RAIN THE OTHER NIGHT. NICE JOB GUYS!

041312 WOD FRIDAY

PLEASE DON'T FORGET TO ARRANGE PAYMENT WITH ME IF YOU'RE PART OF THE PROGENEX ORDER GOING THROUGH.

ALSO, A REMINDER TO EVERYONE THAT 5:15P IS OUR LAST GROUP SESSION TONIGHT.

I TORE THIS WOD UP LAST NIGHT AND LET ME JUST SAY IT'S ROUGH. TRISTAN AND HARRY STOOD AUDIENCE AS IT ALL WENT DOWN. I ALSO WANT TO ASSURE EVERYONE THAT THE HANDSTAND WALKS ARE COMPLETELY SCALABLE- TRUST ME. I WILL BE IN HOUSE FROM OPEN TIL CLOSE TODAY SHOWING YOU GUYS EXACTLY HOW TO BATTLE IT.

METCON:

5 ROUNDS OF:

25 YD HANDSTAND WALK
50 SQUATS

FOR TIME

POST WOD STRENGTH:

PUSH PRESS 3-3-3-3

041212 WOD THURSDAY

WE'LL THAT DIDN'T TAKE LONG, THE OLD CONCEPT 2 IS SOLD.

I'M ASKING THAT EVERYONE WHO IS PLACING A PROGENEX ORDER WITH ME ARRANGE PAYMENT BY NEXT FRIDAY. THAT IS WHEN I'LL BE SENDING THE NEXT ORDER OUT.



BIG HUGH GETTIN IT DONE IN HONOR OF A FELLOW SOLDIER ON MONDAY!


METCON:

"TABATA DEEZ NUTS"

PERFORM TABATA (8 ROUNDS OF 20 SEC WORK: 10 SEC REST) FOR EACH OF THE FOLLOWING:

POWER SNATCH 95#/65#

RING DIPS

BOX JUMPS 24"/20"

BURPEES

ALLOW 1 MINUTE OF REST BETWEEN EXERCISES. FINISH ALL 8 ROUNDS OF ONE MOVEMENT BEFORE MOVING ONTO THE NEXT.

POST TOTAL REPS PERFORMED TO THE WHITE BOARD.



VESTED (45#) SQUAT CLEANS WITH 135#. I FELT YOUR PAIN BRO. NASTY WOD. GOOD NEWS IS WE'RE GONNA DO IT AGAIN IN 362 DAYS!

OLD CONCEPT 2 ROWER FOR SALE

I'M PUTTING MY OLD CONCEPT 2 ROWER FOR SALE ON CRAIGSLIST TO MAKE ROOM FOR SOME NEW ONES EVENTUALLY. FIRST, I'M PUTTING IT ON HERE TO SEE IF ONE OF MY BELOVED CLIENTS WANTS IT FIRST. $200. SHOOT ME A TEXT OR FIND ME IN THE BOX TO LET ME KNOW.

MASTERS' THROWDOWN OCEAN STATE CROSSFIT

FOR ANY OF OUR MASTERS... ANNETTE, JASON ERBAN, ED, ETC. INTERESTED, THERE IS A MASTERS COMPETITION BEING HELD IN WARWICK AT OCEAN STATE CROSSFIT. I'VE BEEN ASSURED THAT THE EVENTS WILL ALL BE SCALED AND HAND SELECTED TO BE FRIENDLY TO THE SENIORS. THE LINK IS BELOW:

http://www.oceanstatecrossfit.com/masters-throwdown/

041112 OPEN GYM 4-7P

THERE WILL OPEN GYM IN THE BOX TODAY FROM 4-7P HOSTED BY JON YAVE.

THE 6 AM CREW WILL BE PERFORMING THE FOLLOWING WORKOUT...

5 ROUNDS OF:

15 BOX JUMPS 24"/20"
5 UNBROKEN POWER CLEANS

REST 2 MIN

IF YOU DROP THE BAR BETWEEN REPS, THE ROUND DOESN'T COUNT. REST 2 MINUTES AND START FROM SCRATCH...

ADD WEIGHT EACH SET. TRY TO GO AS HIGH AS POSSIBLE.

POST TOP WEIGHT AND TIME FOR THAT INDIVIDUAL ROUND TO THE BOARD.

SCHEDULE FOR THE WEEK 4/9

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP	GROUP	GROUP
7:00
8:00
9:00	GROUP	GROUP		GROUP	GROUP	GROUP	GROUP
10:00	ONE	ONE		ONE	ONE	ONE	ONE
11:00	ONE	ONE		ONE	ONE	ONE	ONE
NOON	GROUP	GROUP		GROUP	GROUP	GROUP	GROUP
1:00						ONE	ONE
2:00						GROUP	GROUP
3:00	GROUP	GROUP		GROUP	GROUP	GROUP	GROUP
3:45	GROUP	GROUP	OPEN	GROUP	GROUP	ONE	ONE
4:30	GROUP	GROUP	OPEN	GROUP	GROUP	ONE	ONE
5:15	GROUP	GROUP	OPEN	GROUP	GROUP
6:00	GROUP	GROUP	OPEN	GROUP	GROUP
6:45	GROUP	GROUP	OPEN	GROUP	GROUP

041012 WOD TUESDAY

I CAN'T EVEN BEGIN TO EXPRESS HOW PUMPED I AM AFTER THE AMOUNT OF PEOPLE THAT SHOWED UP FOR YESTERDAY'S WOD. 59 CLIENTS CAME TO PAY RESPECTS TO THIS FALLEN HERO AND SUPPORT TONY V. NICELY DONE CREW.



ON ANOTHER NOTE, THIS WAS ONE OF THE ROUGHEST WODS I'VE DONE IN A WHILE.



YEAAAAH BUDDY.

DUE TO THE MASSIVE AMOUNT OF STRESS WE JUST PLACED ON OUR BODIES, WE WILL BE HAVING A STRENGTH DAY TODAY. HERE IS THE THOUGHT PROCESS... PERFORMING SETS IN THE 8-10 REP RANGE MAXIMIZE THE RELEASE OF GROWTH HORMONE IN THE SYSTEM WHICH IS CHARGED WITH RESTORING MUSCLE TISSUE AND BOOSTING YOUR IMMUNE SYSTEM. AS A RESULT, WE'LL BE HAVING A GOOD OLD FASHIONED STRENGTH DAY.

WARMUP:

ROW 1000 M

STRENGTH:

1) GHD SITUPS 4 X 10

2) DB THRUSTERS 4 X 8

3) DEADLIFT 8-8-8-8

 

040912 WOD MONDAY

 

TODAY WE COMMEMORATE A YOUNG MAN WHO SERVED ALONG SIDE OUR DEAR FRIEND AND FAMILY MEMBER, TONY VALLERY. WHILE SUPPORTING OPERATION ENDURING FREEDOM, LANCE CPL. BLAISE A. OLESKI, 22, OF HOLLAND PATENT, NY, DIED APRIL 8TH DURING COMBAT OPERATIONS IN HELMAND PROVINCE, AFGHANISTAN. HE WAS ASSIGNED TO 3RD BATTALION, 8TH MARINE REGIMENT, 2ND MARINE DIVISION, II MARINE EXPEDITIONARY FORCE OUT OF CAMP LEJEUNE, NC.

I AM HONORED TO HAVE BEEN ASKED BY TONY TO PUT SOMETHING TOGETHER FOR HIS BROTHER IN REMEMBERANCE OF HIS SACRIFICE. I WANTED TO DO IT TODAY SO THAT THE MAXIMUM NUMBER OF CLIENTS WOULD PERFORM IT. THE MORE PEOPLE SHOW UP, THE MORE RESPECT WE GIVE TO TONY AND THIS FALLEN HERO. REST EASY BROTHER. THANK YOU FOR YOUR SELFLESS ACT.


"BLAISE"

800 M RUN

10 ROUNDS OF:

2 WALL CLIMBS
4 SQUAT CLEANS 135#

800 M RUN

100 PUSHUPS
100 SQUATS
BROKEN UP AS DESIRED

800 M RUN

* PERFORM THE RUNS WITH THE WORST COMBINATION OF WEIGHT OR ITEMS THAT YOU DARE RUN WITH. I WOULD LOVE TO SEE SOME RUCK PACKS OUT FOR THIS ONE CORPMEN.

**YOU MAY PERFORM THE ENTIRE WOD VESTED IF YOU DARE.





THIS SHOULD BE AN IMAGE WE NEVER FORGET. TONY, WE LOVE YOU BRO. TODAY THE BOX WORKS FOR YOU AND YOUR BOYS.

Crappy Easter...

It turns out that Annie's laid back attitude isn't just a personality trait. This morning she was extremely lethargic. I scheduled an appointment with the emergency animal hospital in Oakdale. Prior to the appointment, her conditions got worse and I ended up racing her in early. Unfortunately, our little pup went into cardiac arrest as I was carrying her in. The nurses brought her back several times, but their further attempts were futile. Annie passed away. Naturally, Erin and I aren't in the best of spririts. We were just starting to get attatched. The Vet I brought her to believed that she may have gotten ill from something at the foster home she was at. Hopefully, we'll be able to rebound and try to find our CFG mascot sometime in the future.

040812 WOD SUNDAY

HAPPY EASTER TO EVERYONE! ENJOY YOURSELVES AND MOST ESPECIALLY BE SAFE!

WE WILL HAVE A LIMITED SCHEDULE TODAY. YOU MAY POP IN DURING THE ONE ON ONE SESSIONS TO DO OPEN GYM. HOWEVER, PLEASE DO NOT DISRUPT THE SESSION IN PROGRESS. THERE WILL BE ONE GROUP SESSION AT 2:00 PM. I FIGURED MY NAVY CREWS WOULD BE IN FOR A WOD AT A MINIMUM.

THIS WILL BE THE WORKOUT OF THE DAY...

METCON:

7 ROUNDS OF:

7 BURPEES
7 CHEST TO BAR PULLUPS
7 BACK SQUATS USING BODYWEIGHT

FOR TIME

WE WILL BE DOING A HERO WOD ON MONDAY IN REMEMBERANCE OF TONY VALLERY'S BROTHER SOLDIER LANCE CPL. OLESKI. I WOULD GREATLY APPRECIATE IT IF AS MANY PEOPLE AS POSSIBLE WOULD MAKE IT IN TO PERFORM THIS WOD. WE ARE A FAMILY. APRIL 8TH IS THAT DATE THAT TONY LOST HIS BROTHER, AND NOTHING SHOWS BETTER SUPPORT TO HIM THAN TO HAVE HIS CROSFIT FAMILY COME OUT TO LEAVE IT ALL ON THE FLOOR FOR HIM. PLEASE ENSURE THAT YOU ARE SIGNED UP. YOU MAY CALL OUR NEW LANDLINE IN THE BOX IF YOU WOULD LIKE TO CHECK FOR AVAILABILITY 860-440-8395.

040712 WOD SATURDAY

CONGRATULATIONS TO MY BUDDY ANDREW CARON AND HIS BEAUTIFUL WIFE EMILY ON THEIR HEALTHY AND HAPPY BABY GIRL! 6# 2 OZ. MCKENNA GRACE CARON! NICE WORK BRO!

IN HONOR OF OUR NEW GYM MASCOT, WE WILL BE PERFORMING THE FOLLOWING WOD... SHE'S ONLY 8 WEEKS AND LOVES TO SLEEP SO DON'T BE SURPRISED WHEN YOU SEE HER CRASHED OUT AROUND THE BOX SOMEWHERE.

"ANNIE"

50-40-30-20-10

ANCHORED ABMAT SITUPS
DOUBLE UNDERS

FOR TIME

POST-WOD

PRESS 3-3-3-3

AFTER SHADOWING ME FOR A MONTH AND A HALF AND ATTENDING THE LEVEL 1 CERTIFICATION, TODAY WILL BE TRISTAN'S FIRST DAY TRAINING IN THE BOX ALONE. GOOD LUCK BUDDY! I'M PROUD OF YOU.



WELCOME TO THE FAMILY GIRL!

040612 WOD FRIDAY

ALRIGHT LADIES AND GENTS. EXCELLENT JOB ON YESTERDAY'S WOD. I'VE GOT SOME THING AGGRESSIVE LINED UP FOR US TODAY... THE LAST TIME I DID THIS WORKOUT WAS IN NEW LONDON DURING THE WINTER IN 10 DEGREE WEATHER. I RAN THE 400 M WITH MY SHIRT OFF (NATURALLY) BECAUSE I WAS SO OVERHEATED FROM THE PREVIOUS WORK.

WE WILL BE STAGGER STARTING THIS WORK.

METCON:

NUTTS

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

"NUTTS"

10 HSPU'S
15 DEADLIFTS 250#
25 BOX JUMPS 30" BOX
50 PULLUPS
100 WALLBALL SHOTS
200 DOUBLE UNDERS
400 METER RUN WITH A 45# PLATE

FOR TIME

PLEASE DON'T FORGET THAT IT'S FRIDAY AND THE LAST GROUP SESSION IS AT 5:15 PM. I'LL BE DOING ONE ON ONE'S LATE, SO IF YOU GUYS WOULD LIKE TO STICK AROUND AND PLAY AFTER THAT, IT'S NO PROBLEM. SEE YOU IN THE BOX!

040512 WOD THURSDAY

WE WILL BE HOSTING ANOTHER TANNER COOK OLYMPIC LIFTING SEMINAR ON APRIL 22ND, 2012 FROM 10AM-NOON. THE LAST CREW FOUND THIS CLASS EXTREMELY HELPFUL AND I'M HOPING TO EXPOSE AS MANY OF YOU AS POSSIBLE TO THE SAME KNOWLEDGE. PLEASE SIGN UP ON THE BOARD AS SOON AS POSSIBLE. THESE SPOTS SEEM TO GO QUICKLY.

HERE'S WHAT WE'VE GOT IN STORE FOR TOMORROW...

STRENGTH:

MUSCLE CLEAN 3-3-3-3

METCON:

5 ROUNDS OF:

SPRINT 50 YARDS
25 AIR SQUATS
SPRINT 50 YARDS
10 KETTLEBELL SWINGS 55/35#

REST 1 MINUTE

*BIG BOYS MAY USE THE 2 POOD

POST BEST TIME AND WORSE TIME TO THE BOARD

040412 WOD WEDNESDAY

HOPE EVERYONE WAS ABLE TO  GET IN AND ATTACK SOME WEAKNESSES YESTERDAY AT THE GYM. I'VE PUT TOGETHER A LITTLE STRENGTH/SKILL FOR YOU GUYS TO START, FOLLOWED BY A MODERATE METCON. PLEASE BE SURE THAT YOU SIGN UP FOR YOUR RESPECTIVE CLASS. THANKS.

STRENGTH:

OVERHEAD SQUAT REVIEW, TROUBLESHOOTING, WARMUP

THEN...

OVERHEAD SQUAT 5-3-3-1-1


http://www.youtube.com/watch?v=Tc2SU0PR-o8
255# OHS TIM D.

METCON:

3 ROUNDS OF:

20 BURPEES
7 RING HANDSTAND PUSHUPS
5 DEADLIFTS 315/225#

FOR TIME

*IF YOU DON'T HAVE AT LEAST 12-15 CONSECUTIVE HANDSTAND PUSHUPS, DON'T EVEN THINK ABOUT TRYING RING HSPU'S

**IF YOU DO REGULAR HSPU'S, DOUBLE THE NUMBER OF REPS

***IF YOU DO HSPU'S FROM A BAND OR BOX, TRIPLE THE NUMBER OF REPS

040312 WOD TUESDAY OPEN GYM 4-7P

FOR THOSE OF YOU WHO DIDN'T SEE ON THE SCHEDULE, WE WILL BE DOING A 9AM AND NOON GROUP SESSION TOMORROW AT THE BOX.

IN THE AFTERNOON, WE WILL HAVE OPEN GYM FROM 4-7P.

HERE'S WHAT YOU'LL BE GETTING INTO...

STRENGTH:

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES, PERFORM 3 PUSH PRESS

YOU MAY QUICKLY ADJUST WEIGHT BETWEEN SETS.

METCON:

3 ROUNDS OF:

RUN 400 M
10 BOX JUMPS 24"/20"
10 ATLAS STONE TO SHOULDER
10 HAND RELEASE PUSHUPS

FOR TIME

040212 WOD MONDAY

HOPE EVERYONE ENJOYED THE WEEKEND! BELOW ARE A FEW SICK PICS OF THOSE WHO REPRESENTED US WITH STYLE AT THE X AND Y COMPETITION IN ALBANY, NY. GREAT JOB GUYS!



THESE 2 GUYS OBVIOUSLY HAVE AMAZING SHOULDER FLEXIBILITY... GETTING BETTER EACH DAY THOUGH, RIGHT BOYS?



JEEEEEEEEER!



FIERCE BRO!



LYLE AND HIS PARTNER GETTING 2ND! FROM WHAT I HEAR, WE SHOULD HAVE HAD 2 SETS OF PARTNERS ON THE BOX. JON GOT SHAFTED. OH WELL, SOME JUDGES JUST SUCK.




ALRIGHT GUYS, SO HERE'S WHAT WE'VE GOT IN STORE FOR TOMORROW...

METCON:

"JACKIE"

1000 M ROW
50 THRUSTERS 45#
30 PULLUPS

FOR TIME

IF YOU'RE SORE FROM ONE OR MORE WORKOUTS THIS WEEKEND, THIS COULD BE ME TELLING YOU TO TAKE A REST DAY!

POST WOD...

WEIGHTED HIP EXTENSIONS 4X10

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP	GROUP	GROUP
7:00
8:00
9:00	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP
10:00	ONE	ONE	ONE	ONE	ONE	ONE	ONE
11:00	ONE	ONE	ONE	ONE	ONE	ONE	ONE
NOON	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP	GROUP
1:00						ONE	ONE
2:00						GROUP	GROUP
3:00	GROUP		GROUP	GROUP	GROUP	ONE	ONE
3:45	GROUP	OPEN	GROUP	GROUP	GROUP	ONE	ONE
4:30	GROUP	OPEN	GROUP	GROUP	GROUP
5:15	GROUP	OPEN	GROUP	GROUP	GROUP
6:00	GROUP	OPEN	GROUP	GROUP
6:45	GROUP	OPEN	GROUP	GROUP

PLEASE TAKE NOTICE THAT I'VE ADDED GROUP SESSIONS TO TUESDAY MORNING. I WILL BE ADDING MORNING SESSIONS TO THE DAYS I'M AT THE FIREHOUSE WHENEVER POSSIBLE SO THAT PEOPLE HAVE MORE OPPORTUNITIES TO GET THEIR ASSES KICKED. SEE YOU ALL IN THE BOX!

TIM