Crossfit Watertown, Oakville, CT

Eric is not officially one of us but we love him like he is — and when someone pulls a 505 lb deadlift, you need to show it! Nice work during yesterday’s CrossFit Football Total, Eric!

In other news, everybody should take a look at their footwear and their workout schedule: Both will affect your performance. Rest is important! If you’re coming in to row lightly only on a rest day, then row lightly — not killer. Think of it as “paddling” — set the damper on a low number and relax — kind of like taking a spin on your bike, versus tackling hills and sprinting. A rest day is a recovery day, not just a day to get in more meters or more exercise. Easy does it on rest days.

If you need help figuring out your workout/rest pattern or want some advice on what you’re doing, talk to Jen or Melissa or Pam. Make a smart plan and stick to it. The results will be worth it.

Melissa, getting stronger in every way possible.

It’s Superbowl Weekend! That means two classes tomorrow on Superbowl Sunday: 9am and 10am.

Enjoy your weekend and, remember, do the right thing and take care of each other! Easy to say, harder to do, but worth it in the end.

David=Effort. Keep at it, David!

In other news, we had a few hiccups with the online scheduling yesterday, so if you’re trying to sign up for the 10am Sunday CF Football Total class, just e-mail or text Jen and let her know. Thanks!

Lastly, keep up the good work lately. Everybody is busting their tail and getting stronger and faster. It’s visible when you look around the room. Walk with a little extra “pop” in your step today. You’ve earned it!

Marie with the ring rows. We’re not sure why she’s smiling, but we’ll take it! Go Marie!

You may have noticed changes to our programming this month. We’re mixing things up, trying some new stuff. It’s really important that you arrive on time this month and pay attention to your warm-up and cool-down. Roll, roll, roll.

This Sunday is Superbowl Sunday and we’re going to be doing the CrossFit Football Total:

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.

To accommodate everyone, we will be running TWO classes on Sunday – 9am and 10am. You must sign up in Zen Planner for which class you want so that we can plan platforms and lifting partners accordingly. Thanks!

Can you see the changes already in our man Nate? He’s Zoning. Yup. Even as a vegetarian. And he’s seeing results. You go, Nate!

And you know who was seen twice at CrossFit Watertown yesterday? Bob. He was in the noon class and then came back at 6pm just to do some light rowing. Nice, Bob.

Remember — everyone is encouraged to come and row this month at any time we’re open, regardless of your membership level. We want to see you in here during class, before class, after class — whatever it takes for you to learn, do, and achieve results, we’re happy to make happen! (If you need some special times on the weekend, talk to Jen and we’ll see what we can make happen this month.)

And for those of you who think the rowing challenge is out of reach, throw that number out of your head. Pick a new one. One you think you can achieve, with a little extra effort. Then write it on the whiteboard. Hold yourself accountable. And do it. Success doesn’t come to those who sit and wait. Get moving — here, and in every aspect of your life. Change what needs to change. Do what needs to be done. Maya Angelou once said: “Life loves to be taken by the lapel and told, ‘I’m with you, kid. Let’s go.’”

So, let’s go.

The noon class tackling “Power Cindy” yesterday.

(Remember: We now have noon classes on every weekday! Sneak out of work and play for an hour!)

How’d ya do on PC? Better than last month? Worse? Why? What factors do you think affected your performance? Post to Comments!

Something is wrong with Matt. How can he be smiling while Jason is working so hard? And why does Kirk look so concerned?

In other news, changes are here!

You asked for more Nooners, you got ‘em! The Noon Class is now every weekday, M-F.

Check out our entire schedule on Zen Planner and reserve your class spots. It’s right there in the right sidebar in the “Members” area. Click the link and go there now!

Also, the Feb Rowing Challenge starts today. Be smart, plan, and work your plan.

Lastly, the Workout of the Day is “Power Cindy” — look at your results from last month and resolve to do better today! Let’s go!

Thanks to everybody who came out this morning for the free workout! That’s just a taste of what CrossFit is and what CrossFit can do for you. Holler at Jen (860-274-4441) if you’re ready to learn how to take your body and your life to the next level!

Thanks also to the regulars who hit the 9am WOD — and to those members who stayed and joined the Hundred Club. As always, we appreciate your support of CrossFit Watertown.

Now, enjoy your weekend! CrossFit Football WOD is Sun at 9am, for those who dare . . .

Like mother, like son.

M. works his toddler muscle-up while Viv gets her deadlift on in 7 Rounds of Fun last night.

In other news, we have some reminders:

FREE workout tomorrow (Sat) at 9am. We already have 6 people coming to try CrossFit for the first time. If you’re reading this blog and you’re in the Watertown area and you want to try CrossFit, just call us at (860) 274-4441 and we’ll add you to the list!

Also, we are meeting tonight at 7pm for “Community Outreach” – details in Comments.

Sat at 10am is the first meeting of the Hundred Club.

Lastly, the Feb Row-st (100K) is designed to be tough — and difficult to achieve. It might require you to come in on some days off and row lightly to get in some meters, loosen up, and relax. That’s a good thing. For those of you with Silver memberships, your Feb Row-st goal will be 60K. If you need to come in on other days and just row, we’re cool with that for the month of Feb. Folks, think about your rowing and make a plan. Good luck. (BTW, the Row-st Raffle Prize will be something you can’t buy. Something nobody has ever bought  . . .)

Front squat instruction — learn to rack that bar so securely on your shoulders that you don’t even need to use your hands.

Okay, so we promised some new schtuff and here it is:

The February Row-st: 100K. Yup. Row 100,000 meters in Feb and you get one chance in the Rowing Raffle to be held on March 1st. If you don’t have a log card, see one of the coaches and buy one for $5 (which is less than it will cost you off the C2 site.) No, you cannot combine efforts on this one. 100K by one person only.

The Hundred Club: A new concept that will enhance your CFW experience and reward you too. Doesn’t cost one dime. First meeting is this Saturday at 10am in the Club Room.

Hey, quick, look over to the right sidebar! What’s there? A rowing seminar by Jon Gilson in April and the CrossFit Olympic Lifting Certification in May! Sign up now. Really. Don’t wait and be locked out while all the cool kids are hanging with Jon and Coach B . . .