Crossfit Watertown, Oakville, CT

Liz learns to bench under the watchful eye of Sue.

We have a rule at CrossFit Watertown: Every barbell workout starts with just the bar. 5 reps with no load. It doesn’t matter if you’re bench pressing, squatting, deadlifting, cleaning, pressing, etc. 5 reps with no load. Get your body and mind in tune with what you’re doing before you up the ante, even in warm-ups.

Another rule is nothing on the platform besides what you’re using. No extra plates, no collars, no crap. It’s for safety (don’t want to throw 150lbs down on an uneven surface and see what happens to the bounce trajectory) and for mental clarity. Focus on what you have to do. On what you want to do. On where you’re going. Push all the bull**** to the side. Be totally in the moment. Right here. Right now. Breathe. Lift. Live.

You know what’s funny? The CrossFit Level 1 Certification Seminar keeps getting better and better. And this weekend was no different — an amazing staff, phenomenal material, outstanding group of attendees.

Big thanks to CrossFit HQ trainers Todd Widman, Jon Gilson, E.C. Synkowski, Dennis Marshall, Jen Hunter-Marshall, Aimee Lyons, Heather Keenan, Karianne Dickson, and Sean Manseau for their expertise, professionalism, and friendship.

And congrats to CrossFit Watertown’s new L1’s: Jackie, Viv, and Mikey! (And to Jen and Melissa for going through their L1 Cert a second time to learn even more.)

Lastly, HUGE thanks to Pam and Sue and Jen for making it all happen for CFW this weekend. Along with the ever-present Mary and Rich (who escaped the photo somehow!) and a bevy of other volunteers (Nate, Tooner, K — and others!) they made our place home for a bunch of folks. Things ran without a hitch — and that’s amazing. We are grateful beyond words. You guys are CrossFit Watertown.

Interested in seeing photos from the weekend? Go here.

Mikey finishing his team’s pull-ups during “Team Fran” at the Level 1 Certification.

So much going on, so little time for updates! Check back with us tomorrow for a link to the photo vault for this cert!

Enjoy your weekend! Put some CrossFit in your life. You won’t regret it!

Donna, Jason, David, and Sophie during the group warm-up at the start of class.

We’ve mentioned it a bunch, but it bears repeating: Tomorrow we host another CrossFit L1 Certification Seminar at CrossFit Watertown. We’ve got a top-notch group of trainers being sent in by CrossFit HQ and a lot of folks showing up from out of town and out of state for this one. Thanks to everyone who is helping to make things happen!

All weekend classes are canceled. Sorry for the inconvenience.

Now, let’s get our L1 on!

Kneeling is a very important skill to learn. Here, Pete demonstrates the proper way to kneel. (Don’t try this at home, kids. Pete is a trained physical therapist with years of experience in kneeling.) Janice, however, is new to kneeling and has obviously not quite grasped the concept yet. In fact, Janice thinks she’s on the Outer Banks, watching the tide roll in. Somebody help Janice, please.

Then again, maybe this is part of the 6am class using the foam rollers after class for myofascial release.

Reminder! No classes this weekend. L1 Cert instead. Learning/sweating/hot CrossFit HQ trainers: all that good stuff.

Chris gets some serious height during his agility work, while the Three Muskateers swing the old kettlebell.

Reminder: We’ve got a CrossFit L1 Certification being hosted at CFW this weekend. We’d appreciate volunteers to help us get the gym ready after the Fri 5pm class. (Chair set-up, equipment moving, etc. FUN stuff! Whoo hooo!)

Today’s reading – even though you already know about passion . . .

This is a goofy old photo of Tooner, exactly one year ago today: March 2, 2009.

Why are we showing it?

Take a look at the names on the poster. One year later, we have almost every single person still working out regularly at CrossFit Watertown.

Sure we lost one person to divorce, another to life issues, one just disappeared, and we’re about to send out an APB on Jill . . . but that’s pretty damn good! If you join, you stay — that says something about what we offer here!

And we’re waaaaaay bigger in membership and space and equipment now! In a not-so-hot economy, we’re growing and growing and growing.

Why? Because CrossFit works. Because it will change your life for the better. Because you’ll not only see great results in your body, but in so many aspects of your life.

And, because you will ALWAYS leave here feeling better than when you walked in. Absolutely guaranteed. If you don’t, we’ll not only give you your money back, we’ll come over and wash your car, your dishes, and your dog for free. (Or, we’ll send Jen. We’re a little busy sometimes. Thanks, Jen!)

Who knows what life will look like in another year?

Donna, being coached here by Melissa, tries out our new “fun-sized” pull-up bar for some jumping pull-ups, while Kathrine uses the band to get hers. Different methods to the same goal: real pull-ups. Everybody wants them. C’mon . . . admit it . . .

In other news, we’ve got a busy week ahead and some announcements to make.

CrossFit HQ trainers will be arriving this weekend to conduct the CrossFit Level 1 Certification Seminar on Sat and Sun. We will be CLOSED to all but cert attendees this weekend.

All Sat and Sun classes are canceled.

No free class on this Sat.

Special 6am Thursday class is added this week.

Thanks to Jen and Pam and everyone for making this another great CrossFit Watertown event!

The Saturday morning crowd warms up and then enjoys the legendary CrossFit Workout “Fran” . . .

Have a great weekend! Be smart, eat right, do good things.

We’re not quite sure what’s going on in this photo, but you know what? It doesn’t matter. It had to be fun. There’s a giant tire, a keg, a jump rope, and a happy Jordan. Good things are going on here.

In other news, it’s the end of Feb and it’s snowing like crazy. But that’s okay. Spring is going to come. And we’ve got something special lined up for April. Every CrossFit Watertown member is going to have the opportunity to make one friend really really happy. Talk to your coaches and find out how we’re giving back to our community in a big way. (We just need to get through sloppy, muddy March!)

Everybody involved in CrossFit is here because somebody gave them a gift — the knowledge that this program exists, that there is a better way. It’s time to share that knowledge even more. Stay tuned.

Reminder: FREE Workout tomorrow at 9am.

(And, of course, Pam’s CrossFit Football Sunday at 9am. Don’t let a petite lawyer destroy you. Bring your “A” game or stay in bed and hide under the covers.)