• 30Jun

  June 30, 2011

  playground 14 Comments

  WOD:

  

  Team Work!

  “Fight Gone Burpee”

  The CrossFit workout is ‘Fight Gone Burpee.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
  The stations are:

  Wall-ball, 10 ft target (Reps)
  Sumo deadlift high-pull (75 / 55) (Reps)
  Box jump (20”, regardless of gender) (Reps)
  Push-press (75 / 55) (Reps)
  Burpees

   

  Weekend Hours:

  Saturday: 8:30AM

  Sunday: 8AM

  Monday: Closed

• 28Jun

  June 29, 2011

  playground 8 Comments

  WOD:

  2 x 800 m run; 4 minute rest between runs

  7×1 Strict Pullup;

  

  Go Gritters!

  use band assistance, bodyweight or add weight as needed to scale intensity.

   

  Weekend Hours:

  Saturday: 8:30AM

  Sunday: 8AM

  Monday: Closed

• 28Jun

  June 28, 2011

  playground 6 Comments
  

  When the arms bend...the power ends!

  WOD: Squat Clean 7×1

• 26Jun

  June 27, 2011

  playground 16 Comments
  

  Shyam during the On Ramp. He's come a long way from "Holy crap, I've never run 400 meters before!" Congrats, Coach Shyam!

  Hey hep cats – if you haven’t already, get registered for the Nutmeg State Games!

  WOD:

  Barbara

  Five rounds, each for time of:

  20 Pull-ups

  30 Push-ups

  40 Sit-ups

  50 Squats

  Record time for each round; rest precisely three minutes between rounds

  Big and hearty congrats to Coach Shyam, who completed his CrossFit Level 1 Trainer Certification today!  Way to go Shyam!

• 25Jun

  June 26, 2011

  playground No Comments

  “Weekend Special”

   

  2 rounds for time of:

  Prowler push

  While your team mates push the prowler other members do burpees. When all members have pushed the prowler, the team runs 400 meters.

  Tire Flip

  While your team mates flip the tire other members do sit-ups/jump rope. When all members have completed the fire flip, the team runs 400 meters

• 23Jun

  June 24, 2011

  playground 4 Comments

  WOD:

  “Brass Monkey Balls”

  5 rounds for time of:
  10 Deadlifts (275, 185)
  15 Chest to Bar Pull ups
  25 Double Unders

   

  Children at the gym:

  If it is necessary that your child comes to the gym with you, please inform them of the rules.

  1.) The equipment and white board are off limits.

  2.) No running in the gym

  3.) Clean up food

  4.) All kids must remain in the building or the back of the building if they receive permission from a parent.

  5.) Other units in the complex are off limits.

  We are in the process of getting together a “baby friendly” area for the little ones that are now on the move.  For the older kids, please have them bring  something to keep occupied.

• 22Jun

  June 23, 2011

  playground 10 Comments

  WOD:

  

  Odin hitting his sprint, burpee, sit-up WOD on Father's Day.

  “Beach Body”

  Bench Press 7-6-5-4-3-2-1 reps (heavier every time)

  Rest as needed between sets.

  Then:

  500 meter row (MAX EFFORT)
  30 seconds rest
  500 meter row (MAX EFFORT)

  Try to beat the first row time on the second row

   

  Parking Situation:

  1.) On the weekends, please park in the back.  Take all of the spaces, including those directly in front of the rear door to the dance studio.  This was the major takeaway from the meeting we had with the landlord today… If we leave the spots in front for the dance Moms, we won’t have people ripping around the corner and nearly killing us all, and we won’t have any more histrionics from people renting other units.

  2.) Overflow parking is (allegedly) going in next week.  We’ll be able to park in the field.  Of course, having walked the field with the landlord today, we’re thinking we need to have the First Annual CrossFit Playground Hooverball tournament down there sometime soon.

   

  Gym Cleanliness:

  1.) It’s that time of year where we need to make an extra effort to keep the gym neat and tidy.  High humidity and the fact that (much to Tom’s chagrin) we don’t have air conditioning combine to make more messes than when we’re rocking out WODs at a balmy 52 degrees in February.  To this end, we’ve invested in paper towel dispensers, spray bottles chock full of sanitizing cleaner goodness, and dustpans (replete with dustpan brooms) that we’ll be placing in strategic locations throughout the gym.  Your part in this is to use the aforementioned tools of the trade to help us keep the gym neat and tidy in the sweatiest part of the year.  If you are a chalk monster (yeah, we mean you, Coach JJ), make sure you sweep up your mess.  If you’re a sweat monster, wipe up your puddles when you’re done (seriously, dropping for a burpee into a puddle of someone else’s sweat is gross).  If you want to be ambitious and sweep down the the mats or the concrete floor, feel free; the big push broom is in the rear closet.  While the Coaches do our best to keep it clean, we need you to take pride in the gym and help us out.

  2.) On a somewhat related note, we’ve made the decision that acquiring more mats will help with the cleanliness of the gym.  Keep your eyes peeled; we should be seeing some major progress with the mats as the summer progresses.

  3.) Equipment re-org – We’re going to be reconfiguring a few things in the gym in the coming weeks.  Don’t be surprised if your beloved power cage is in a new location all of the sudden.  Constantly varied not only applies to fitness; it applies to the location of the equipment as well!

• 22Jun

  June 22, 2011

  playground 19 Comments

  WOD:

  

  Swiss Chard sauteed with coconut oil, sea salt, pepper, garlic salt, and utica red pepper flakes

  Every minute on the minute:
  15 air squats
  max distance run

  WOD is complete when athletes have covered 1600 meters.

  We’re doing this as 400 meter runs, and using the siren function on the bullhorn to indicate SQUAT TIME

   

  Parking Situation:

  1.) You all have the right to park wherever you want at the gym, however, we do ask that on the weekends you park in the back to avoid the dance studio friends from having to go around back and disturb our activities.

   

  Gym Cleanliness:

  1.) Along with putting your equipment back, we ask that you all take part in helping the coaches and the community at the Playground out by cleaning up after yourselves. If you are going to use chalk, please make sure that you sweep your mess up and wipe down the mats that you chalked up and perhaps sweated up. We all know the gym can get nasty with the traffic coming in and out during WODs, but every little bit counts. In the next week we will have paper towel stations, spray bottles with cleaner and dustpans out for your usage. Please take pride in your gym and help keep it clean.

• 21Jun

  Nutmeg State Games

  playground 4 Comments

  It’s that time of year again…. The Summer Solstice, school is out, barbecues, swimming, vacation, and TIME TO BECOME THE STATE CHAMPION!!!!!

  That’s right, kids, it’s time for The Nutmeg State Games.

  Join your friendly neighborhood CrossFit Coaches and defending State Champions Coach Billie, Coach Dollie, Coach Randy, and Coach Will Malz as we defend our titles in many and varied events, including but not limited to: The Steeple Chase, 1600 meter run, 400 meter run, Shot Put, Discus, High Jump and more!

  We’d like to see a massive turnout of Playground Athletes at this thing.  The beauty of it is that so long as  you’re not in the “Open” division (18 to 30), you’re competing against people your age (and in a lot of cases, you’ll be the only one).  The events we’re requesting all Playgrounders compete in are The Steeple Chase (which is nicely refreshing) and the Race Walk (because Randy thinks that’ll be hilarious).

  We do not recommend the hurdles or the pole vault if you don’t have previous experience.

  We’re looking to put together a men’s team for the 30-39 age group 4×100 relay.  If you’re interested, pop Will Malz or Randy an email so we can get our team together.

  Register here -> http://nutmegstategames.org/

  TRACK & FIELD MEET INFORMATION

  DATE:

  - Sunday, August 7th

  TIMES:
  – Field Events: 9:00 AM

  - Track Events: 10:30 AM

  LOCATION:

  - Veteran’s Memorial Stadium, New Britain, CT

  AGE GROUPS:

  - 8&Under, 10&Under, 12&Under, 14&Under, 18&Under, 19-29, 30+, 40+, 45+, 50+, 55+, 60+, 65+, 70+, 75+

  EVENTS:

  100M, 200M, 400M, 800M, 2000M Steeple Chase, 1 Mile, 2 Mile, 110M Hurdles, Racewalk, Relays, High Jump, Pole Vault, Long Jump, Triple Jump, Shot Put, Discus, Hammer, Javelin.

• 21Jun

  June 21, 2011

  playground 6 Comments

  WOD:

  

  Steve going overhead!

  “Bavarian Creme”

  Five Rounds for time:

  15 Box Jumps (24 / 20)
  20 Kettlebell Swings
  25 Air Squats

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