Erin and Rich with some walking KB lunges this week.

Tomorrow is the Fourth of July. It should mean something to you. It means something to us. So we’re doing “Murph” tomorrow at 8am. Other affiliate members are welcome to join us!

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Everything is, of course, scaleable. If you can do it all, great. If you can do half, great. If you need to do jumping pull-ups, bench push-ups, and box squats, that’s okay too. The important thing is that you’re doing it — and that we’re doing it together. Heart and community. Some things are just more important than the time on a stopwatch.

If you don’t know the story behind Murph, read this — or, better yet, ask to borrow our copy of Lone Survivor: It’s an outstanding read.

Happy Fourth of July!

Hey, look! Apparently we have a 6am class and Janice and Vanessa are in it! (The stuff you find on the camera when you leave it lying around.)

In all seriousness, the 6am class is growing. (J + V are only part of it.) We just don’t usually have too many photos of them because yours truly needs her beauty sleep and isn’t manning the camera at that early hour.

Oh — and Janice and Vanessa must be resting after doing that lovely mini-metcon on the whiteboard. (Either that or Jen’s started teaching some odd variation of yoga in the morning. Who knows — either answer could be graded as correct.)

In other news, yesterday also saw the return of Alex! Welcome back, Alex! Melissa’s “little” brother is back with us for the summer and he was a trooper right from the start. Nice work, Alex.

And the fabulous K even made an appearance at the noon class yesterday. Now, we just need to all guilt her into coming more often because she’s just damn fun! (K — we’re not giving up on you! Get your butt in here again soon!)

Our new sign on the wall, courtesy of our gal Sue! (Oh, and that’s Melissa, Greg, and Jen in front of it.)

Big thanks to Sue for the logo and all the fab painting going on at CrossFit Watertown! We love you, Sue!

In other news, we’re a bit concerned about Nate. While the others were starting the team WOD yesterday, Nate was getting a little “close” with the bumper plate.

Lastly, we are putting up the page today with the “Lean Out” Challenge details and rules. Get ready to rumble . . .

Oh! And one more thing: Sat, July 4th, 8am. We’re doing “Murph.” Together. No better way to kick off your Fourth of July.

Barry enjoys some refreshing ring push-ups during last night’s delightful mini-metcon.

In other news, our new Lean Out Challenge is shaping up fast! Get your photos taken at CFW by Monday. Throw your $30 in the cash pool. Comp starts on 6 July and ends 17 Aug.  We’ll post a new page with all pertinent info very soon. (And we’ll have a new name for it, although we did reject the catchy “Get in F’ing Shape or We’ll Beat You with a Tire Iron” title submitted by our floppy-eared Power Barn friend Eric.)

And look for a ton of great photos to be released on Facebook today! You all photograph beautifully, you rockstars . . .

Focus. It’s what sustains us in the workout, in our eating, in life. It keeps us dialed in and everything tight. When we lose focus, things get fuzzy and loose and we don’t reach our goals.

How to maintain focus? That’s the real question. In a world of distractions and encouraged laziness, how to keep focused on our health and fitness goals? The answer is what it’s always been: A coach, a team, a plan. We’re lucky to have that here. So let’s use it.

If you haven’t read what I put on the CrossFit Affiliate Blog today, you need to. And then let’s decide if/when we want to do our own Lean Out. But let’s come up with a cool name, ’cause words are important too.

Yesterday’s park workout warm-up. Beautiful weather, great exercise, good times.

And then Becky got pounded by B-boy at soccer. She won’t make that mistake again.

Enjoy your weekend! Go run, bike, swim, swing in the hammock, etc. Life is as great as you make it!

Remember the basic CrossFit principles:

Crossfit in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Sue finishes the workout as six members cheer her on. When’s the last time you saw that at a non-CrossFit gym?

There are no strangers here at CrossFit Watertown. We’re not tuned out, we’re plugged IN. And life is so much cooler that way.

In other news, CrossFit 101 is filling up fast and will reach max capacity soon. In the infamous words of the Bard of the 70’s (Rod Stewart): “Don’t wait. Don’t hesitate. Get in, kid, before it’s too late. You may never get another chance.” Ah, the Rodster . . .

SCHEDULE ALERT: Sat 8am class is AT VETERANS PARK in Watertown. (And we’re closed on Sunday. Enjoy a day of rest!)

OH! And we’re featured in the Town Times this week! Read the article.

Mary gets set before her clean and jerk.

Next time you hear someone say, “CrossFit? I can’t do that. It’s for Navy Seals and cops” — show them this photo of Mary. She’s not a Navy Seal, or a cop, or covered in tattoos. But she cleans and jerks. She runs. She deadlifts. She CrossFits. And then she goes and plays with her grandkids.

Be like Mary. Be anything less and you’re missing out.

Schedule Alert: We’re adding more classes! Starting next week, we’ll be holding an 8:30am class on Tues and Thurs. (And we’re thinking of adding a CrossFit Kids class at that same time for you moms (or dads) looking to get a workout in while your kids get their workout. E-mail or call us if you’re interested!)

In other news, this article is not CrossFit-related, but it’s interesting, and explains why we’re only going to whisper in your right ear from now on . . .

School ends today. Summer living is supposed to be light and easy, right? Or maybe you decide to throw “light and easy” out the flippin’ window and instead do something real about your body — and your life. Maybe this is the summer you decide to work a little harder in the beautiful weather. Maybe this is the summer you push away the pasta and the grains and get serious about fueling your body in a manner it needs, not in a manner that makes you fat.

Maybe this is the summer that you learn how to really give everything you got on that run, on that clean and jerk, on that bike ride — and then give some more. Maybe this is the summer that you get the body you always wanted. Maybe this is the summer that you get the life you always wanted.

Don’t wait for tomorrow. Don’t wait for fall. Don’t puss out. Take the hard road and make it work for you. Start right now. Today. School’s out. But CrossFit is in session.

Chris and Derek bench while Rich and Barry spot them. Yes, we bench. There’s this myth out there that CrossFitters don’t bench. It’s only partly true. Injured CrossFitters don’t bench. Ignorant CrossFitters don’t bench. But other than that, if you want to increase your Shoulder Press, then you need to bench. And you know what? It’s fun too. It feels good. So throw that stupid “We don’t bench” posturing out the window and get down with Mr. Bench. Just do it the right way, like Coach Rip taught you if you were listening. Your pecs and shoulders will thank you for it.

In other news, we’re now taking sign-ups for CrossFit 101: A Talk by Coach Greg Glassman (CrossFit Founder) here at CrossFit Watertown on July 25th. The event will run from 8am-3pm, and includes a workout at the end of the day. And it’s FREE. Just send an e-mail with your name, e-mail, and phone number to crossfit101@crossfitwatertown.com. (Nope, that’s not a hotlink. Sorry. Cut and paste it into your e-mail.)

(If you’re on the committee to help with 101 prep, check with Jen about a meeting on Thursday night. Or if you want to help, check with Jen! Thanks! This is going to be a blast!)