Happy Birthday Jake!

We want to wish Jake B. and very Happy Birthday and say congratulations on completing his recent Level 1 CrossFit Trainer Certification at CrossFit Watertown in Oakville, CT. Keep up the great work Jake! You're young and have tons of potential.

WOD:
3 rounds for time:

30 reps Front Squat, 95#/115#
20 reps Ring Push-Ups
12-foot Rope Climb, 3 ascents

Welcome Al

WOD:
Bench Press
5x5

We would like to welcome Al to our training facility and to the SECTCF "fam"! Having known Kasey and myself for quite some time, we look forward to helping him change his life in a significant way. Already he's box jumping 24", pullin' hard on the erg, and takes a liking to the shoulder press. We think he'll do just fine here....

**Boot Camp News**

Per demand, we added days to the Boot Camp schedule after running some local advertisements. So, Boot Camp will officially start on Tuesday (4/16). However, because the classes meet Monday, Tuesday, Thursday, & Friday, we will be running a class on Monday evening (4/15) at the regular 5pm time slot.

Happy 2nd Birthday!!

Yesterday (3/08) was the 2-year birthday of SECTCF! Although we actually affiliated in November, we really didn't begin serious operations until March of 2008 when we found our current location in Baltic, CT. The past couple of years we've had some kind of WOD and a get-together afterwards, but I didn't even connect the dots and realize what the date was. So, my bad, but we truly appreciate all who have supported us and helped us grow, as well as those who have formed the core of our "family". You know who are. You've stuck with us through some crazy shit and we will never forget that.

Fire Crew

Jon W.

Brian

Kristian

uMike C.

Skill/Strength/Power Development:
Deadlift, 5x1

WOD:
"Fat Helen"
3 rounds for time:

Run 400m
21 KB Swings, 24Kg/32Kg
12 Pull-Ups, Chest-to-Bar

The Lebanon Fire Dept.'s crew is going into their second month of training and have been starting to show definite signs of progress. Most notably, Mike C. got his first muscle-up after about 5 minutes of of instruction!! Great work guys. Keep it up!

Welcome Tim, Natalie, & Shawn

Natalie

Shawn

Sgt. Tim

We would like to welcome Tim, Natalie, and Shawn to our training facility and CrossFit "fam"! We hope to see you on a regular basis and look forward to helping you change your life for the better.

*One week left to register for the Session 1 of our CrossFit Boot Camp program. It runs from 3/16 - 4/16. Session 2 will begin Monday, 4/19. Contact us for registration information.*

Happy Birthday Rich!

WOD:
5 rounds for time:

12 Thrusters, 95/115 lbs.
12 Pull-Ups, Chest-to-Bar

Rich has brought an amazing level of energy and athleticism to our facility since joining us in July 2008. He started coming in 5 days per week in January of 2009 and has made tremendous progress in his overall fitness level. Funny part is he was one of our biggest skeptics at first, initially only planning on staying for a month or two. Happy Birthday Rich!

174 lbs. Hang Power Clean

WOD:
"Power Clean Ladder"

1st minute perform 1 Power Clean, 2nd minute perform 2 Power Cleans, 3rd minute perform 3 Power Cleans, etc....follow the pattern until you cannot complete the required number of repetitions within one minute. Men use 155 lbs. Women should use 115 lbs.

**There is approximately 2 weeks left to register for the new CrossFit Boot Camp starting March 16th. If you know anyone who may be interested in this program be sure to have them contact us as soon as possible for registration information.**

Quality Matters

Mike S. - 110 lbs. Front Squat for reps

Kim S. - Workin' the Dealift

WOD:
3 rounds for time:

100' Overhead Walking Lunges, 45 lbs.
10 Muscle-Ups

Quality matters in all aspects of life. One of the things that attracted me to the CrossFit program was its adherence to movement standards and quality. There has always been the "gun" analogy used when describing technique vs. intensity. This will usually come from typical met-con junkie who needs to justify their shitty/unsafe technique and "gaming" tactics in pursuit of the best time. I've heard all that jazz before and I can tell you from a functional, life perspective that when faced with grueling physical tasks life doesn't give a fuck about your time. It rewards the fittest person, the most powerful individual who can repeatedly express high power output across varying time domains (10 seconds -----> infinity), safely and efficiently.
From the outset Coach Glassman has always stressed the need for quality, even virtuosity, in one's training. Check out this CrossFit Journal article to get a better understanding of Virtuosity. It's not necessarily how fast you do a workout, but also how you do it. I've found that "how" an individual performs a workout tends to reveal things about their character - sometimes unpleasant things. This is an unfortunate fact. So take the time to do it right even if it means you may not post the best time for the day. You'll work harder and get much more fit in the process.