Wednesday, July 6, 2011

070711 WOD

Just to keep my family at CrossFit Groton informed- I will be in and out of the gym today. Chris will be holding down the fort. Today is the 1 year anniversary of Todd Williamson's passing, so I'm gonna make an attempt to take the day off. Nonetheless, if anyone needs anything, feel free to call me as usual.

I've still yet to have found a WOD that satifies me to be named after Todd, so I've chosen a pretty tough "Nasty Girl." I figured that a bunch of you would want to improve upon or add your score to the whiteboards. Have fun!

METCON:

"CINDY"

AMRAP IN 20 MIN.

5 PULLUPS
10 PUSHUPS
15 AIR SQUATS

After the Metcon, Complete:

BACK EXTENSIONS 3X10



REST IN PEACE BUD.

Tuesday, July 5, 2011

070611 OPEN GYM

OPEN GYM WEDNESDAY IN THE BOX GUYS AND GIRLS! YOU'LL HAVE MR. GRADY IN THE HOUSE TO HELP TIME, SPOT, AND GRANT SOME INSIGHT INTO ALL OF YOUR STRENGTH DESIRES.

IF YOU MISSED A WOD THIS WEEK, TEAR IT UP. OTHERWISE, GRAB ONE OF THE "GIRLS" OR A HERO WOD AND GET IT DONE.

HERE IS THE SCHEDULE FOR THE NEXT FEW DAYS

WEDNESDAY

6:00 AM-GROUP
7:00-NOON CLOSED
NOON-GROUP
1:00PM-7:00PM OPEN GYM

THURSDAY

8:00AM-GROUP
9:00AM-NOON-ONE-ON-ONE/OPEN GYM
NOON-GROUP
1:00-2:00PM-ONE-ON-ONE/OPEN GYM
2:00-8:00 PM- GROUP PERSONAL TRAINING SESSIONS EVERY HOUR AT THE TOP OF THE HOUR

FRIDAY

6:00AM-GROUP
7:00AM-GROUP/ONE-ON-ONE
8:00AM-GROUP
9:00AM-NOON-ONE-ON-ONE/OPEN GYM
NOON-GROUP
1:00-2:00PM-ONE-ON-ONE/OPEN GYM
2:00-7:00 PM- GROUP PERSONAL TRAINING SESSIONS EVERY HOUR AT THE TOP OF THE HOUR

JUST FOR THE NEXT WEEK AND A HALF!!!

If you refer a friend that joins from now until July 16th, you will receive 50% off your membership for the following month! This is a limited time offer! Hit it up now!

WOD 070511

SORRY FOR THE LATE POST GUYS... BEEN A BUSY DAY AT CFG! THANKS TO EVERYONE FOR ALL THE BIRTHDAY WISHES. WE HAVE A SOLID STRENGTH SEGMENT TODAY WITH A LITTLE CROSSFIT FOOTBALL WOD AFTERWARDS. HAVE FUN GUYS AND I'LL SEE YOU ALL IN THE BOX...

STRENGTH: WEIGHTED PULLUPS 5 X 5
                        -IF YOU CAN'T DO PULLUPS YET, USE THE SMALLEST DIAMETER BAND THAT YOU CAN FOR THE SAME SETS AND SAME REPS

METCON:

AMRAP 10 MINUTES:

2 DEADLIFTS (80% OF 1 RM)
10 PLYOMETRIC PUSHUPS

Sunday, July 3, 2011

Devine Ranting 11.6

As I'm sure most of you know, we've set dates of August 27th and August 28th for the "Fight for Wounded Warriors" Fundraiser to benefit the Wounded Warriors Project. This event is open to everyone. You don't have to be a CrossFitter.

Several clients have come to me telling me that many friends, family, and coworkers are "scared" to do the event. I want to nip these feelings in the ass immediately. Being that this is an AMRAP, you could literally show up and do 1 rep of each exercise and raise a few dollars for the cause. There is absolutely no reason to be scared. In a workout like this, the work to be performed is dictated by YOU! Trust me, there will be some sound motivation throughout the event so performing as few of reps as possible is highly unlikely. Nonetheless, you don't have to be a superstar to perform.

I want to bring another dimension to this equation. If you happen to be one of those individuals who have claimed to be nervous or scared of the event, I want you to take a moment and think of our servicemen and women overseas. These men and women face fear everyday knowing that a good chunk of those who have been deployed are returning perminently injured or dead. They do their job despite the potential danger in their path.

Take a minute, google some photos, and ask yourself the following:

Do I honestly think these men and women weren't scared heading into a war zone?

After these Wounded Warriors were hit with a round or IED, did they face the fear of thinking they were going to die at that very moment?

Do our Wounded Warriors face fear now that they are home and are feeling less independent?

What does it say about my personal integrity should I stand down to this challange knowing that these men and women fought so hard for my possessions?

They fought for you, no return the favor by supporting them in their time of need! See me for registration or email me at crossfitgroton@hotmail.com

Tim

4TH OF JULY!

Happy Fourth of July to all of our family and friends at CFG! We had a great day with some of the boys with Fitch Football! We've got some serious competitors and quick learners on the crew who are willing to work hard for a successful season. I want to remind  everyone to have a safe holiday.

We will be closed for regular classes on Monday due to the holiday. However, I will be headed to the box for a WOD around 12 if anyone wants to join in. If we get enough people we'll make it a team deal.

See you all Tuesday in the box!

070311 WOD

Hey everybody! Hope everyone is enjoying a safe holiday weekend. I didn't see anyone in the Obits or Police Logs, so I'll take that as a "yes!" Try not to undo all or our hard work with blackouts and bbq's. Just Kidding.

Today is a big day for us as we will be welcoming a good portion of the guys from Fitch Football into our box for some technical work and metabolic conditioning.

FITCH GUYS:

SKILL: the AIR SQUAT, the BURPEE, the KIPPING PULLUP

METCON:

DIVIDE PLAYERS INTO 2 TEAMS:

EACH TEAM MUST COMPLETE THE FOLLOWING FOR TIME...

300 AIR SQUATS
1 MILE RUN
300 BOX JUMP BURPEES

WHILE 1 PLAYER IS WORKING, A MINIMUM OF 2 OTHERS MUST BE HOLDING A 10# PLATE ABOVE THEIR HEAD. IF 2 PLATES AREN'T IN THE AIR AT ALL TIMES, A PENALTY WILL BE ASSESSED.

WINNERS WILL WIN CROSSFIT GROTON WRIST BANDS.

FOR OUR REGULAR MEMBERS, GROUP SESSIONS WILL BE OFFERED AT 2:00 P AND 3:00 P TODAY.

I WILL BE CLOSED FOR THE 4TH EXCEPT FOR 1 WOD AT 12 NOON THAT'LL I'LL BE DOING MYSELF IF ANYONE WOULD LIKE TO COME JOIN ME. SEE YOU ALL IN THE BOX!