Gone but not forgotten: a Happy Birthday to Coach Emeritus Dollie Stiles Harvey Tessman! Be on the lookout, people; rumor has it she's back in Connecticut for the weekend and on the prowl... You may just have your own "A Wild Dollie Appears" sighting!

WOD:

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

A Quick Shout Out to Dollie and Josh

Dollie and Josh are in town this weekend for a mad celebration of Dollie’s annual 21st Birthday party and to get themselves hitched properly by a minister who is also a CrossFit Trainer (because seriously, what could be better than that?).

For those of you who have never met Dollie: if you run into her in the gym this weekend, make sure you ask her about her groundbreaking Ph.D thesis on the migratory patterns of the Eastern Gray Squirrel; it may sound dull, but hearing Dollie discuss squirrels is a lot like watching all of the Harry Potter and Lord of the Rings movies rolled up into every explosion in every Michael Bay movie ever… it’s explodatasticalicious!

All kidding aside, the entire crew at CrossFit Playground wishes all the best to Dollie and Josh in their life together.  May happiness abound in your lives together.

Five years can go by awfully quickly, which is why it's important to set goals and track your progress. Odin, Cindy, and Tallulah in June of 2007.

WOD:

Strict Press 5-5-5-5-5 reps

Post loads to comments.

Set Goals, Track Progress

One of the things we push pretty hard in the On Ramp program is the concept of logging your WODs.  In thinking about it, this is a concept we don’t push enough on the main group.

We all know why it’s important to log your workouts: You know your weights for the WODs; You know the times you need to beat; and sometimes it’s fun to take a stroll down memory lane and say things like “Oh, I remember that WOD… that was the first time I puked!” (This final one is both awesome AND sexy.)  But being honest about it, a LOT of the athletes at The Playground are pretty bad at logging their workouts.

Here comes the interesting corrolary… We’ve been seeing a lot of firsts in the gym lately that deserve some acknowledgement: both Sam and Steve got their first Muscle Ups; and Tami scored her first kipping pullups just shy of her annual 29th birthday.  So to each of you (and to anyone else whose achievements we missed), a hearty congratulations.

Goal Setting and Logging go hand-in-hand.  We’ve watched (and Coached) for the past several months as all three of the aforementioned athletes spent extra time after classes working on their progressions.  From bar muscle ups to isometric progressions in the pullups – each of these athletes set a goal, worked towards it, and arrived at the goal because of their efforts.

If your discipline around logging has slipped and you feel like you’re stuck in a rut, grab yourself a nice shiny notebook and a pen, and start logging.  You’ll be impressed with the results you can get by simply becoming accountable to yourself.

A little bit each day goes a whole lot further than doing a metric crap ton all at once. This goes for eating, working out, learning to juggle chainsaws, and building towers with colorful blocks.

“Manion”

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post time to comments.

Paleo Lovin’ and Randy’s Dance Machine

Alright friends: It’s not just getting to be, but it actually is that time of year.  You know… bathing suits and the whole ‘look good naked’ thing is being brought more to the forefront than it is during the cold and loveless New England winters.

Bearing this in mind, along with the fact that a lot of people have been tinkering with the Paleo Diet, we thought we would share this little tidbit that we found floating around out on the Internets: PaleoTrack – Free Food Journal for the Paleo Diet.

We know how amped up you all get to have another website and login to manage.  But this thing actually seems halfway decent in that it allows pretty much infinite freedom in terms of what you eat and how you log it.  It will be interesting to see how they do over the long term in terms of granularity of reporting and the searchability of the indexes, but for those of you that have difficulty operating a pen/ pencil and paper, this could be just the right thing.

And as far as Randy’s Dance Machine goes, you’re going to need to show up at the 6 AM to catch a glimpse of that.  It was more of just a tease to get you to read about PaleoTrack.

Pam has come a very long way since starting with us three years ago!

WOD:

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Post time to comments.

Lynn working HSPU during "Diane" this morning

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Bench press 3-3-3-3-3 reps.

Post loads to comments.

All of you who are confused about paelo, this should simplify things for you!

WOD:

Eight rounds for max reps of:
Muscle-ups, 20 seconds (sub will be max C2B pull-ups)
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total muscle-ups and total clean and jerks to comments.

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Linda in set position for cleaning.

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to comments.