Hello Housekeeping

Although it may not always look like it we spend a lot of time each week cleaning the gym. We clean the pull-up bars and get rid of as much of the dust, dirt and gravel as we can before mopping all the mats and getting the place ready for the next week. Now even though we do the bulk of the work a little bit of individual housekeeping throughout the week can go a long way. Below is a quick list of the ‘little things’ that are big difference makers:

  • Muddy Shoes – I know it’s probably a bit discriminatory but we really don’t like them and they’re generally not welcome. Please try to either bring clean sneakers to workout in or knock as much dirt off outside as possible if you must workout in your garden boots.
  • Sweat Angles – We understand that after a long workout we can all be a bit tired and need a minute to regroup. I’ll even go so far as to say that they can look pretty cool at times. However we’ve discovered they go through a reverse metamorphosis process and transform from one person’s angel into a pool of bodily fluid left by some random person to everyone else. We don’t expect you mop after yourself but please try to wipe up what you can with a few paper towels to leave a fresh canvas for those in the later classes.
  • Equipment – The humidity this time of the of the year is absolutely ruthless on the equipment. Please make sure you try to wipe down down anything that was sweat on and if you used a barbell please make sure it has been wiped dry before returning it to the rack. The humidity is particularly rough on the bars and we’re trying to clean off any of the rust and re-grease them, it’s just a very time consuming process.
  • The Put it Back where you Found it Game – this is basically the best game ever and should be played at all times. The key to the game is to remember where you found the equipment you’re using and make sure it gets returned to it’s home afterwards. Otherwise the equipment becomes depressed and might stop working.

Workout of the Day

  • Bench Press: 5-5-5-5-5
  • 30-20-10
    • Kettlebell Swings
    • Sit-ups
    • Burpees (10-10-10)
      • Rx1 = 16/12 kg
      • Rx2 = 24/16 kg
      • Rx3 = 32/24 kg
Julie Chu

Thank you Julie Chu for stopping in last Friday!

Eric

Eric making his way up the rope.

Kelly

Kelly keeping great posture through Saturday’s double-under buy-in.

Holly

Holly looking strong on her deadlifts.

Linda

Linda working through her burpees.

Sieller Pull

Sieller getting some in some Sunday Snatches.

7/25/14

7/25/14

7/26/14

7/26/14

7/27/14

7/27/14

Leave a Comment

Stag, Poker & Games

Next Friday is the 1st Friday of August which would also be the return of our monthly poker night. It also happens to be the stag party in honor of a Mr. Antonio Bastos…or Tony for short. The stag is at the Naugatuck Portuguese Club and I think it’s safe to say there will be an impressive display of food at the very least. Tickets are available at the gym for anyone who’s interested and it starts 7:00pm. Since we’ll be going to the stag we’re going to be pushing our monthly poker night back a week to Friday, August 8th.

Also today kicks off the final 3 days of the 2014 CrossFit Games! In addition to being able to stream the CrossFit Games live online, each night this weekend the Games will be televised through ESPN & ESPN2. Tonight from 9:00-10:00 ESPN will covering the events, Saturday and Sunday they’ll be switching over to ESPN2 (8:00-10:00 on Sat., 8:00-9:00 on Sun.). They go late so make sure you have the DVR set.

Saturday Swim WOD – 8:00 Saturday

Workout of the Day

  • Thruster: 3-3-3-3
  • For Time (20 Minute Cap)
    • 30 Thrusters
    • 30 Box Jumps (24/20″)
    • 3 Rope Climbs
    • 20 Thrusters
    • 20 Box Jumps (24/20″)
    • 2 Rope Climbs
    • 10 Thrusters
    • 10 Box Jumps (24/20″)
    • 1 Rope Climb
      • Rx1 = 75/55 lbs
      • Rx2 = 95/65 lbs
      • Rx3 = 115/75 lbs
Garrett

Garrett going with the rear rack for his lunges.

Justina

Justina doing a great job of keeping her elbows high and the bar on her shoulders.

Strongtown 8am

The 8am class working through their row / push-up couplet.

Lu

Lu looking strong with the weight overhead.

7/24/14

7/24/14

Leave a Comment

That other R

With the addition of different Rx workout levels to our weekly programming regime, and in the spirit of the CrossFit Games today’s blog is about that other acronym that begins with an R – ROM. It stands for Range of Motion and it is an all powerful force that dictates the start and finish position of any given movement. In a nutshell – for a movement to count it must be done through its full range of motion. A deadlift that only comes up to your knees is not a full deadlift, just like a squat to half depth is not a full squat. For anyone who missed the Overhead Squat event last night there were quite a few athletes in each heat who had some very strong attempts not counted for lack of depth. Now this is the Games, each athlete has their own Judge and they’re all held to a very high standard. However it’s important to remember that the same basic principle applies to our daily workouts as well. Doing a workout Rx does not just mean that you did the prescribed weight, it also means that all the reps were done through their prescribed range of motion as well. It’s my opinion that cheating ROM for faster times is the equivalent of chopping off a leg to loose weight…great job, you’re lighter now, but you did it wrong.

Rope Climb Warning: Friday (tomorrow)

Workout of the Day

  • Barbell Lunges: 2-2-2-2-2 (2 = 2 each leg, 4 total)
    • Back, Front or Overhead Rack
  • 10 Rounds of :30 work, :30 rest
    • Row (Calories)
    • Push-ups (Hand-release)
      • Alternate between movements
      • Score = Total reps
Linda

Linda going with the banded hspu mod.

Anton

Anton working through his hang power cleans.

Colin

Colin keeping his back tight and standing up tall during his snatch grip deadlifts.

Heather, Donnie & Brad

Heather, Donnie & Brad all going different depths on their handstand push-ups.

7/23/14

7/23/14

Leave a Comment

Let the Games Begin

BTWB 2014 CF Games

With the Masters competition kicking off yesterday, today is the official start of the CrossFit Games for all the Teams and Individual athletes! Thanks to our Saturday Swim WODs I now have a new appreciation for just how awful the first workout actually is:

2014 CF Games - The Beach

Swimming short distances in a pool after some push-ups and air squats is actually pretty tough…swimming long distances in an ocean after thrusters and burpees, now that’s a game changer. It should be fun to watch. All the workouts are being broadcast live through ESPN3 and you can see the rest of the workout info here as it gets released: 2014 CrossFit Games Workouts.

Workout of the Day

  • Snatch Grip Deadlift: 3-3-3-3-3
  • 5 Rounds (14 Minute Cap)
    • Buy-in = 400m Run
    • 5 Hang Power Cleans
    • 5 Handstand Push-ups
    • 20 Double Unders
      • Rx1 = 95/65 lbs & 1 AbMat
      • Rx2 = 115/75 lbs
      • Rx3 =  135/95 lbs
Strongtown 6am

The 6am class filling up the rig during their toes to bar.

Strongtown 9:30

Lieutenant Babington leading the 9:30 class on their first 400m time trial.

Cardella

Cardella doing a great job of getting her knees to her elbows.

Tony

Tony looking lean through his KB swings.

Strongtown 6pm

Timmy and the 6pm class…stuff is happening here.

7/22/14

7/22/14

Leave a Comment

Practice Makes Perfect

Today we have the 2nd installment of the Strongtown Commandment series, conceived in though by Coach Mikey and transcribed into words by Kelly.

CrossFit is both daunting and exciting in the sense that there is so much to learn. No athlete is good at every movement. Rich Froning didn’t wake up with a 330# overhead squat (I mean…maybe). Whether we want to admit it or not, we all have something we can work on, improve, or perfect. Our WODs and skill work vary, but if there is a movement you are dying to conquer (double unders? pull-ups? ring dips?) arriving a few minutes early to practice is what helps you accomplish these goals. Can we always leave work a few minutes early for the sake of pull-ups? No. Is I-84 a scenic, blissful, traffic-free highway? Never. But if you can arrive early, or do arrive early, make it a habit to spend a few minutes tripping through a few practice double unders or trying out some deadhang pull-ups in a band. Even drop by open gym once in a while. The excitement that comes from stringing together your first set of double unders, soaring into a muscle up, or digging yourself out of the bottom of a handstand push up is worth all those moments of extra practice.

Workout of the Day

  • 3 x 400m Run
    • 2 Minute Rest
    • 3 Separate Scores (warning: math required)
  • 6:00 AMRAP x 2 (3:00 Rest)
    • 6 Knees to Elbows
    • 9 Kettlebll Swing
    • 12 Kettlebell Lunges
      • Rx1 = 16/12 kg
      • Rx2 = 24/16 kg
      • Rx3 = 32/24 kg
        • 1 Total score, 2nd AMRAP starts where 1st one left off.
Laura

Laura looking strong in the bottom of her squat.

Ink

Congratulations Ink & Vane on placing 1st in the Obstacle Course at lat weekend’s K9 Olympics!

Eric

Welcome Eric to Strongtown!

Marcy & Courtney

Marcy & Courtney working through their burpees.

Anna

Welcome Anna to Strongtown!

7/21/14

7/21/14

Leave a Comment

2014 CrossFit Games

Tomorrow is the official start of the 2014 CrossFit Games! Over the past couple of weeks CrossFit has slowly been releasing some of the Individual and Team workouts along with some various teasers as well. While the Games begin on Wednesday for the Individuals and Teams the competition actually begins tomorrow for the Masters. In the theme of unknown and unknowable, this past weekend CrossFit went ahead and released the bulk of the Masters workouts so everyone has about 48 hours to prepare. These will be done Tuesday through Thursday and you can find all the various event info here: 2014 CrossFit Games Workouts along with any info on how to watch them here: How to Watch the 2014 CrossFit Games.

Workout of the Day

  • Overhead Squat: 2-2-2-2-2 (compare to 1/14/14)
  • Jeremy: 21-15-9 (compare to 12/16/13)
    • Overhead Squat (95/65 lbs)
    • Burpees
      • 12 Minute Cap
The Gallaghers

Gere-Lu & Bernie working through last Friday’s calorie row.

Kaitlin

Kaitlin doing a great job of keeping the kettlebell over her base hand.

Saturday 9:00

Suzie Q, Natalie, Holly, & Gail heading out for their 200m run.

Joe

Joe locking out his clean & jerk.

Strongtown Sunday

Sunday’s 10:00 class during their partner barbell carry.

7/18/14

7/18/14

7/19/14

7/19/14

7/20/14

7/20/14

Leave a Comment

Eggs & Pools

For anyone that’s been asking about the local eggs, and particularly when we’re getting more – we finally got another delivery! They’re in the gym fridge and available on a first come, first serve basis for $4 a dozen. Just a fair warning that after having them other eggs just aren’t the same…it’s kind of like Heisenberg’s blue meth, but eggs instead. Anyway today is Friday which means that we have our 8:00 Swim WOD tomorrow morning at Edgewood for anyone who’s interested. The pool is always warm but it can be a bit cool outside otherwise so bringing a towel and in layers is never a bad idea. There is also a shower and locker room available for anyone looking to change or clean off the chlorine afterwards.

Workout of the Day

  • Turkish Get-up
    • Establish a 1 rep max on each arm within 15 minutes
  • Fight Gone Bad Style: 3 Rounds, Max Reps in 1 minute at each station
    • Ring Dips
    • Rest 30 seconds
    • Row (Calories)
    • Rest 30 seconds
    • Russian Kettlebell Swings
    • Rest 30 seconds
      • Score = Total Reps
      • Rx1 = 16/12 kg
      • Rx2 = 24/16 kg
      • Rx3 = 32/24 kg
Toon

Check out the calves on Coach Toon!

Little & Big

Little Big Mike & Big Mike chipping through their squats & double-unders.

Viktoria

Viktoria finishing up her final run.

Strongtown 5pm

Anton and the 5pm class heading out for their 1st mile.

7/17/14

7/17/14

Leave a Comment