CrossFit Watertown

Monday Workout of the Day

Run 5K.

Sue leans foward in the "catch" while our Mystery Woman extends backward with her stroke  . . .

Sunday Workout of the Day

Helen Rows

For time, 3 rounds of:

Row 500m

21 Kettlebell Swings

12 Pull-ups

The highs and lows of CrossFit: Melissa knocks out some pull-ups while Sue prepares for ring rows.

Saturday Workout of the Day

Officially: Rest.

But not if you're at our Open House today! We'll have a Workout of the Day -- come on by and see what CrossFit Watertown is all about!

Take a little Turkish Get-up practice, add in a touch of Walking Lunges with Dumbbell Extended, toss in a smattering of Kettlebell Swing, and mix in a bit of "Catch my breath before my heart pounds out of my chest" -- and what do you have? CrossFit!

Friday Workout of the Day

For time, 21-15-9 rounds of:

Pull-ups

Glute-Ham Developer Sit-ups

Kettlebell Swings (One-handed)

Push Press

The pull-up complex is complete! Knees-to-elbows, anyone?

Thursday Workout of the Day

5 x 5

Shoulder Press

A pause during push-ups and the mark of CrossFit appears on the mats . . .

Wednesday Workout of the Day

For time, 4 rounds of:

40 Squats

30 Kettlebell Deadlift (Single)

20 Push-ups

10 Pull-ups

Tuesday Workout of the Day

Merry Christmas!

Open Presents. (Rest.)

Monday Workout of the Day

Jackie

For time:

1000m Row

45lb Thrusters x 50 reps

Pull-ups x 30 reps

The CFW Engineering Team has been working on our new pull-up bar complex -- stay tuned for photos of the completed project!

Sunday Workout of the Day

Run or Row 5 K.

The 12 Days of CrossFit had everyone in the holiday mood yesterday!

Saturday Workout of the Day

The 12 Days of CrossFit

(With thanks to CrossFit Seattle for the original idea)

12 Dumbbell Snatches

11 Walking Lunges

10 Sumo Deadlift High Pull

9 Wallball

8 Kettlebell Swings

7 Thrusters

6 Slamball

5 Push-ups

4 Turkish Get-ups

3 Box Jumps

2 Bear Crawls

1 Burpee

(Do it just like the song and work your way up the ladder with repeats.)

Is it just us or can anyone else see the smiling face outline (eyes, nose, and mouth) in this grouping of kettlebells and medicine balls?

Friday Workout of the Day

Finish Christmas Shopping. (Rest.)

Yesterday, several members decided to get down and dirty and see what kind of weight they could deadlift. Here, Sue sets her grip before pulling a new Personal Record of 101 pounds!

Melissa deadlifts 105 pounds here on her way to a new PR of 148 pounds!

And a third member, who agrees only to be known as Mystery Woman, also hit a new PR of 101! Congratulations to all these strong and beautiful women!

Thursday Workout of the Day

4 Rounds of:

15 Front Squat

15 Push Press

15 Overhead Squat

500 M Row

Melissa powers through Kettlebell Jigoku while Jenny decides that breathing might be of paramount importance right now . . .

Wednesday Workout of the Day

5-3-3-2-2-2-1-1-1-1

Deadlift. Find your max of each set.

Mary is learning to love the Kettlebell. (Okay, maybe "love" is too strong of a word. Enjoy? Like? Tolerate? Whatever the verb, Mary is swingin' the iron! Go Mary!)

Tuesday Workout of the Day

Kettlebell Jigoku

For time, 10-9-8-7-6-5-4--3-2-1 reps of:

Kettlebell Sumo Deadlift High Pull

Kettlebell Swing

Kettlebell Walking Lunges

Push-ups on Kettlebells

Box Jumps with Kettlebell

(Pick a Kettlebell weight and stick with it, even if it means you have to decrease the height of your box jump. But try to jump, not just step up.)

Who doesn't love a Turkish Get-Up? Certainly not Jenny as she gets some while Sue rows, rows, rows the boat.

Monday Workout of the Day

Shovel snow and ice. (Rest Day.)

And, from the New York Times, an article on how, sometimes, it helps not to think about what we're doing: I'm Not Really Running

Sunday Workout of the Day

Bike 10K or Run 5K.

Saturday Workout of the Day

For time:

Row 1000m

10 Cleans

Row 750m

20 Turkish Get-ups

Row 500m

30 Sumo Deadlift High Pull

Row 250m

40 Back Extensions

Row 125m

50 Sit-ups with Medicine Ball Toss

Sue enjoys our new Glute-Ham Developer. If she's already lost 56 pounds in 2007, where will CrossFit take Sue in 2008? To a triathlon, maybe? All we know is this -- Sue can go as far as she makes up her mind to go!  Rock on, Sue!

Friday Workout of the Day

For time, 5 Rounds of:

Row 500m
10 Squat Cleans

Thursday Workout of the Day

Shovel Snow. (Oops, I mean Rest.)

For your edification, an interesting article on the physicality of being a fighter pilot: Strong and Calm at 1500 MPH

The Thursday early morning crew tackles the Filthy Fifty. Here Kirk remains "strong and calm" and goes for some back extensions, even after meeting our friend Pukie, while Melissa and Jen hit the burpees that cause the swear words that put the "filthy" in the fifty.

Wednesday Workout of the Day

Back Squat

5-3-3-3-1-1-1-1-1 reps

Melissa and Jen Tabata Squat their way through the early morning hours.

Tuesday Workout of the Day

For time:

500m Row

100 Sit-ups

3 Rounds of:

• 15 Wallball
• 15 Box Jumps
• 15 Burpees

100 Sit-ups

500m Row

Monday Workout of the Day

6 Rounds of:

1 Minute of DB Snatches

1 Minute of Burpees

1 Minute of Rest

A Meeting of the CrossFit minds: CrossFit Watertown met with CrossFit Central CT and CrossFit Power Barn to talk about . . . yup, you guessed it -- CrossFit! If you are ever in New Britain or Cheshire and you need a CrossFit fix, see Tom or Larry and they'll hook you up!

Sunday Workout of the Day

Rest.

For your reading pleasure, an interesting article from the New York Times: How To Boost Your Willpower

Saturday Workout of the Day

For time:

Row 1000m

50 Wallball

25 Abmat Sit-ups

25 Kettlebell Swings

50 Wallball

25 Abmat Sit-ups

25 Kettlebell Swings

Row 1000m

Friday Workout of the Day

Run 5K or Bike 10K.

Why do we CrossFit? Because it makes us happy -- as evidenced here by a smiling Mary, who really wishes that 20 pound slamball would levitate back up into her hands.

Thursday Workout of the Day

In 20 minutes, get as many rounds as possible of:

10 Push-ups

10 Slamball

10 Wallball

Wednesday Workout of the Day

Helen

For time, 3 rounds of:

400m run

21 Kettlebell Swings

12 Pull-ups

Sue gets some air squats while Zach powers his way through another row.

Tuesday Workout of the Day

Rest.

Monday Workout of the Day

For time, 3 rounds of:

30 Walking Lunges (Single Extended Arm with DB)

20 DB Snatches

10 Overhead Squats

500m Row

From CrossFit Eastside, a photo of a Walking Lunge with Extended Arms, or even better, check out this video on YouTube (warning: turn your speakers down if you don't like rap): CrossFit Walking Lunges -- Proper Form

Sunday Workout of the Day

Clean and Jerk

5-3-3-2-2-2-1-1-1-1

Saturday Workout of the Day

For time, 4 rounds of:

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Sue gets leaner and stronger with every single day. Go Sue!