Crossfit Watertown, Oakville, CT

Not a lot of photos from the WOD itself today (21-15-9 wall-ball, wall-ball sit-ups, wall-ball deadlift shrugs — run the stairs with your wallball between rounds), but we had a full house and lots of fun! Thanks to everybody for coming out on a rainy Saturday morning and joining us. Enjoy your weekend!

(Reminder: Sun 9am CrossFit Football WOD with Pam.)

Brandon, after the workout.

Sometimes, the workout is really rough. And sometimes, life is even rougher. Work, kids, school, stress, stress, stress. You think, “I don’t have time to workout.” But you know what’s really funny? That’s exactly when you need it most, when lifting some iron or pounding out some push-ups or sweating your a** off in some metcon is going to help you the most.

So get in here. The world can wait for 60 minutes. You need this more than you know.

Reminder: FREE class tomorrow (Sat) at 9 am. E-mail jen@crossfitwatertown.com to reserve your spot!

Viv, Mikey, and Jordan tackle some handstand push-ups. What do you see? Post to comments.

Schedule Alert: The 10 am is canceled this morning and CrossFit Kids this afternoon due to sudden illness. We apologize for the inconvenience. All other classes will go on as scheduled. Thanks for understanding.

Further update: The noon class is scrapped too. Only 5 and 6pm classes today. Sorry.

Jenn helps to stretch out Heather during our recent CrossFit Level 1 Cert. (Both are trainers for CFHQ.)

Can you move like that? Do you need to? Well, think of it this way — flexibility aids your mobility.

Do you have the kind of flexibility (and mobilty) you need to perform well? Or even just to live well? Have you been really working on your prehab and rehab portions of the workout  — or are you just rolling a little bit and not really accomplishing much?

Prehab/rehab is more important than you think. Feel free to grab a coach and ask for some specific work you can do to improve your mobility and flexibility. One stretch does not fit all here. If you haven’t already, ask for your individualized plan — and then actually do it. Be diligent about it and you’ll feel a lot better. Honest.

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 . . .