Shyam nailing K2E. Nice work!

“Bear Complex”

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

Schedule:

Sunday, Aug 1st – CLOSED

Reminders:

1.) 9AM classes will now start at 9:30AM.

2.) Starting the week of August 1st- PM class will start at 5:30PM, end at 6:30PM

3.) On Ramp class for all newbies starts August 3rd at 6:30PM till 7:30PM. If you have anyone interested in starting up,  please have them get their introduction class in by this weekend and order to start with the class next week.  Right now we will only have one On Ramp Class per month, and starting on the first of every month.

4.) Nutmeg State Games, August 1st: Track Events Start @ 2:30PM and Field Events @ 1:30PM

5.) Soapstone Assault, August 1st @ 9AM, Gulf Road parking lot at Shenipsit Forest. $5.00. This is a badass mountain race.  Too bad it falls on the same day as the Nutmegs. Those competing in the NM will not be able to do both.  The Assault is about 5 miles with 5 accents, and 4 gnarly descents.

6.) Team Event at Albany CrossFit on September 11th – http://www.albanycrossfit.com/fallfaceoff/.

Team of 2 men/2 women – must bring Judge, and 240.00 per team.   More details to follow.

7.) “Beast From the East, hosted by CrossFit New England on November 6th at 9AM.

Register here:  https://clients.mindbodyonline.com/ASP/home.asp?studioid=5245

You will not be able to scale this event. We will check to see when the WODs are going to be published. We think this is going to be hardcore considering the title of the event. We are planning on attending if anyone is interested in competing, go sign up. There are 120 athlete spots available.

Coach Moorcroft working the Snatch!

“Per-Class Poison”

First five to arrive for each class get to pick a ball from the hopper.  Your friendly neighborhood Coach will then create a WOD based on your selections.

Enjoy.

Rants and Raves:

Fantastic job by the 5 PM crew today on working the snatch.  We had our reservations about teaching that movement to a class of that size and with that diversity of experience, but everyone worked hard and made progress in the movement.

On-Ramp program – the coaches have been working hard to refine the On Ramp process, and we are excited to announce its completion.  The new On Ramp process consists of 12 sessions that are focused on teaching and reinforcing the fundamental movements of CrossFit.  If any athletes who have been here would like to experience the On-Ramp program to either re-learn or reinforce their knowledge of the basic movements, please let a Coach know.  We will offer this class to our existing members at a reduced rate and based on demand.

Finally, a lot of you have had some of your goats (things you need to work on) pointed out to you by Coaches in the last week.  Remember to work the things pointed out to you in your warm-ups or at home; taking your weaknesses and turning them into strengths is the surest way to progress.

Schedule:

Saturday, July 31 – end of the “Clean 30!!” We will have the beer ready!

8:30AM to 9:30AM – all Playground Athletes

9:30AM to 10:30AM – Introduction class

Reminders:

1.) 9AM classes will now start at 9:30AM.

2.) Starting the week of August 1st- PM class will start at 5:30PM, end at 6:30PM

3.) On Ramp class for all newbies starts August 3rd at 6:30PM till 7:30PM. If you have anyone interested in starting up,  please have them get their introduction class in by this weekend and order to start with the class next week.  Right now we will only have one On Ramp Class per month, and starting on the first of every month.

4.) Nutmeg State Games, August 1st: Track Events Start @ 2:30PM and Field Events @ 1:30PM

5.) Soapstone Assault, August 1st @ 9AM, Gulf Road parking lot at Shenipsit Forest. $5.00. This is a badass mountain race.  Too bad it falls on the same day as the Nutmegs. Those competing in the NM will not be able to do both.  The Assault is about 5 miles with 5 accents, and 4 gnarly descents.

6.) Team Event at Albany CrossFit on September 11th – http://www.albanycrossfit.com/fallfaceoff/.

Team of 2 men/2 women – must bring Judge, and 240.00 per team.   More details to follow.

7.) “Beast From the East, hosted by CrossFit New England on November 6th at 9AM.

Register here:  https://clients.mindbodyonline.com/ASP/home.asp?studioid=5245

You will not be able to scale this event. We will check to see when the WODs are going to be published. We think this is going to be hardcore considering the title of the event. We are planning on attending if anyone is interested in competing, go sign up. There are 120 athlete spots available.

WOD:

Brooke Bailey is back and working on getting stronger! Nice to have you back Brooke!

“Isabel”

For time:

Snatch 30 reps (135lb)

Warm-up

“Burgener Warm-up”

Reminders:

1.) 9AM classes will now start at 9:30AM.

2.) Starting the week of August 1st- PM class will start at 5:30PM, end at 6:30PM

3.) On Ramp class for all newbies starts August 3rd at 6:30PM till 7:30PM. If you have anyone interested in starting up,  please have them get their introduction class in by this weekend and order to start with the class next week.  Right now we will only have one On Ramp Class per month, and starting on the first of every month.

4.) Nutmeg State Games, August 1st: Track Events Start @ 2:30PM and Field Events @ 1:30PM

5.) Soapstone Assault, August 1st @ 9AM, Gulf Road parking lot at Shenipsit Forest. $5.00. This is a badass mountain race.  Too bad it falls on the same day as the Nutmegs. Those competing in the NM will not be able to do both.  The Assault is about 5 miles with 5 accents, and 4 gnarly descents.

6.) Team Event at Albany CrossFit on September 11th – http://www.albanycrossfit.com/fallfaceoff/.

Team of 2 men/2 women – must bring Judge, and 240.00 per team.   More details to follow.

7.) “Beast From the East, hosted by CrossFit New England on November 6th at 9AM.

Register here:  https://clients.mindbodyonline.com/ASP/home.asp?studioid=5245

You will not be able to scale this event. We will check to see when the WODs are going to be published. We think this is going to be hardcore considering the title of the event. We are planning on attending if anyone is interested in competing, go sign up. There are 120 athlete spots available.

Sherri swinging the KB. The power to create momentum on the KB is achieved by opening and closing of the hips. Make sure you fully extend and open hips at the top of every swing

Run 5K

Those of you who are coming to the gym tomorrow and have not done “Roy” yet, can hit that WOD. Also, a few of you still need to make up the CrossFit Total. We want to make sure you all establish a benchmark if you have not done it before.

For those of you who are caught up, we have a beautiful 5k course at the Playground – two laps around the drive.

Reminders:

1.) Nutmeg Games this weekend on Sunday, August 1st. Track events start at 2:30PM and Field events start at 1:30PM

2.) 9AM classes will now start at 9:30AM.

3.) Starting the week of August 1st- PM class will start at 5:30PM, end at 6:30PM

4.) On Ramp class for all newbies starts August 3rd at 6:30PM till 7:30PM. If you have anyone interested in starting up,  please have them get their introduction class in by this weekend and order to start with the class next week.  Right now we will only have one On Ramp Class per month, and starting on the first of every month.

“Roy“

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Updates:

1.) The tee-shirts have finally been ordered from AA and the printing shop should have them by early next week to printed and ready for us the week of August 9th. Its been a long time coming on these!

2.) On Ramp Classes start August 3rd for all newbies interested in CrossFitting. We have tons of interest and are limiting the class to 10 people, so if you know anyone dying to get started have them contact us ASAP.

5amers going hard.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Reminders:

1.) 9AM classes will now start at 9:30AM.

2.) Starting the week of August 1st- PM class will start at 5:30PM, end at 6:30PM

3.) On Ramp class for all newbies starts August 3rd at 6:30PM till 7:30PM. If you have anyone interested in starting up,  please have them get their introduction class in by this weekend and order to start with the class next week.  Right now we will only have one On Ramp Class per month, and starting on the first of every month.

Raj nailing his burpees! Nice work Raj!

“Burpee Ladder”

With a continuously running clock do one burpee the first minute, two burpees the second minute, three brpees the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Note:

1. Burpee Challenge Athletes: you can count this as your burpees for the day.

2. Great job by all yesterday.  That WOD was bad enough, and the heat made it particularly tough.  Everyone did a great job gutting it out.  Hope you got yourselves fully hydrated  afterward.

Hip-Hopper

3 or 5 rounds of:

20 Med Ball Cleans

20 Ring Dips

20 K2E

Run 400m

100 ft Overhead Walking Lunge

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12′ Wall climb (sub rope climb)
95 pound Overhead squat, 21 reps
12′ Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part to comments.

Excellent high intensity week at the Playground. All of you have been embracing change and taking your fitness to the next level.

A shout out to Amanda on her first CrossFit Total: Back squat – 225, Press: 95, and Deadlift – 225. Truly impressive girl; can’t wait to see what those numbers look like in a few months.

Schedule:

Saturday: July 24 – 8:30AM to 10AM

Sunday: OFF

Class Time Change:

- Starting next week Monday, July 26 the 9AM class will be moved to 9:30AM.

Tory feeling the love from "Cranky Helen"

3 rounds for time:

15 Box Jumps (30”)

500 meter row

25 Burpees

50 Double Unders

25 GHD situps

Notes / comments:

1 – New gear arrived today.  460 pounds of brand-spankin’ new bumper plates, and 3 Wright HD barbells.  This is fantastic news, and we’re psyched to continue to improve the equipment available at The Playground.  The new barbells are completely awesome and remarkably solid, and we want to keep them that way.  That said, new rule on the new barbells: if you want to take a new barbell outside to do a lift, load plates in the gym.  If a new barbell hits the asphalt, the guilty party / parties is going to be on the hook for 200 burpees right then and there.

2 – 2011 Affiliate Cup Team.  We’re putting (at least) one together.  Post your interest to the comments, and we will add you to the A-Cup group in the forums.  If you’re not in the forums, go sign up now.

3 – In case you’re wondering: yep, we pulled this one out of the hopper as a beta test.  All hail the hopper!