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.