Wednesday - 02/22/12

Thanks for stopping by Danielle!

Level 1:

"Danny"

AMRAP in 20 minutes:

10 Push Press, 75/115 lbs.

10 Box Jumps, 20/24"

10 KB Swings, 53/70 lbs.

Level 2 & 3:

5 rounds:

15 Burpees AFAP

25 KB Swings, unbroken

40 sec. Bike/Row @ 100%, rest 3 min.

**Nutrition seminar**

Saturday , Feb. 25th from 1pm-2:30pm we will be hosting a complimentary nutrition seminar as a lead-up to our Spring Nutritional Challenge.  We highly encourage anyone that is interested in learning more about nutrition for performance and weight loss to attend this event.  We will post a sign-up sheet today so we can get an idea of how many attendees we will have. Please sign-up prior to the seminar if possible.

**Spring Nutritional Challenge - 03/01**

Thursday, March 1st we will kick off our first-ever, 8-week Nutritional Challenge.  More details will be available this week and we will open up registration on Thursday Feb. 23rd.  Registration fees will be $40 per person and there will be a monetary payout for 1st, 2nd, and 3rd Place winners based on total poundage lost.  Don't make excuses for why you won't or can't participate.  When we did individual progress check-ins, the vast majority expressed a desire to shed unwanted body fat.  Undoubtedly, we want to look better, especially with summer on its way.  So, all of those excuses are pretty much bullshit. Toss your money in the kitty and commit to doing something even tougher than exercising - changing the way you eat.  You may even win some cold, hard cash. Remember, you can have excuses or results, but not both.

**2012 Reebok CrossFit Open**

There is still time to register to compete in this year's Reebok CrossFit Open - the first stage of the Reebok CrossFit Games.  The six workouts that will be posted for the Open are very inclusive and can be done by all levels. Please sign up as soon as possible and join Team Southeastern CT (SECT) CrossFit.  We will be hosting the Open workouts on Thursday nights at 5:30pm & 6:30pm so invite your friends, family, & co-workers to come spectate and cheer you on!

Monday - 02/20/12

Team SECTCF gets on the podium again! Way to go ladies.

Level 1

A. Hang Clean - practice technique and mechnics

B. AMRAP in 15 min.:

10 Wall Ball shots, tough

10 Hang Power Cleans, 65/85 lbs.

10 Hand-release Push-Ups

Level 2

For time:

Run 1 mile

+

3 rounds:

15 KB Snatch (L) - 53/70 lbs.

15 KB Snatch (R) - 53/70 lbs.

5 Muscle-Ups

5 Ring HSPUs

+

Run 1 mile

*Nutrition seminar**

Saturday , Feb. 25th from 1pm-2:30pm we will be hosting a complimentary nutrition seminar as a lead-up to our Spring Nutritional Challenge.  We highly enncourage anyone that is interested in learning more about nutrition for performance and weight loss to attend this event.  We will post a sign-up sheet today so we can get an idea of how many attendees we will have. Please sign-up prior to the seminar if possible.

**Spring Nutritional Challenge - 03/01**

Thursday, March 1st we will kick off our first-ever, 8-week Nutritional Challenge.  More details will be available this week and we will open up registration on Thursday Feb. 23rd.  Registration fees will be $40 per person and there will be a monetary payout for 1st, 2nd, and 3rd Place winners.  Don't make excuses for why you won't or can't participate.  When we did individual progress check-ins, the vast majority expressed a desire to shed unwanted body fat.  Undoubtedly, we want to look better, especially with summer on its way.  So, all of those excuses are pretty much bullshit. Toss your money in the kitty and commit to doing something even tougher than exercising - changing the way you eat.  You may even win some cold, hard cash. Remember, you can have excuses or results, but not both.

**2012 Reebok CrossFit Open**

There is still time register to compete in this year's Reebok CrossFit Open - the first stage of the Reebok CrossFit Games.  The six workouts that will be posted for the Open are very inclusive and can be done by all levels. Please sign up as soon as possible and join Team Southeastern CT (SECT) CrossFit.  We will be hosting the Open workouts on Thursday nights at 5:30pm & 6:30pm so invite your friends, family, & co-workers to come spectate and cheer you on!

Wednesday - 02/15/12

Megan I.

Level 1

"Cindy"

AMRAP in 20 min.

5 Pull-Ups

10 Push-Ups

15 Squats

Level 2

A. AMRAP in 5 min.:

Row 7 ca.

7 KTE

-rest 2 min.

B. AMRAP in 5 min.:

15 Double Unders

5 Burpees

-rest 2 min.

C. AMRAP in 5 min.:

Row 5 cal.

5 Burpees

-rest 2 min.

D. AMRAP in 5 min.:

5 Sumo Deadlift High Pulls

10 Sit-Ups

**Nutrition seminar**

Saturday , Feb. 25th from 1pm-2:30pm we will be hosting a complimentary nutrition seminar as a lead-up to our Spring Nutritional Challenge.  We highly enncourage anyone that is interested in learning more about nutrition for performance and weight loss to attend this event.  We will post a sign-up sheet today so we can get an idea of how many attendees we will have. Please sign-up prior to the seminar if possible.

**Spring Nutritional Challenge - 03/01**

Thursday, March 1st we will kick off our first-ever, 8-week Nutritional Challenge.  More details will be available this week, but we will be providing a monetary payout for 1st, 2nd, and 3rd Place winners.

**2012 Reebok CrossFit Open**

There is still time register to compete in this year's Reebok CrossFit Open - the first stage of the Reebok CrossFit Games.  The six workouts that will be posted for the Open are very inclusive and can be done by all levels. Please sign up as soon as possible and join Team Southeastern CT (SECT) CrossFit.  We will be hosting the Open workouts on Thursday nights at 5:30pm & 6:30pm so invite your friends, family, & co-workers to come spectate and cheer you on!

-Here's a cool article for beginners/novices thinking about doing the Open.

Tuesday - 02/12/12 **Happy Valentine's Day**

Coach Gary Valentine - Bent Press

Level 1

A. Front Squat - 5-5-5

B. 3 rounds for time:

5 TnG Deadlifts

Run 400m

-rest 2 min.

3 Rounds for time:

5 TnG Hang Power Cleans

Run 400m

Level 2

A. In 8 min. - Find your 1RM Clean Thruster, rest 2 min.

B. AMRAP in 8 min. - 90% of Part A, rest 2 min.

C. AMRAP KB Swing, 24/32Kg - 1 attempt for max reps,  rest 2 min.

D. Max cal. in 3 min. - Airdyne

**Happy Birthday Beth!**

We'd like to wish Beth H. a very happy birthday.  Her and her husband Paul have been tremendously supportive of us and we are glad to have them as part of the SECTCF family.

Monday - 02/13/12

Yoga with TraceyLevel 1

A. Push Press - 5-5-5

B. AMRAP in 10 min.:

7 Toes-to-Bar

7 Paralette Push-ups

Level 2

A. Overhead Squat - 2-2-2

B. 21, 15, 9 reps for time:

Box Jumps, 24'/30"

Chest-to-Bar Pull-Ups

**Monday Night Yoga**

Remember - tonight @ 6:30pm Yoga w/Tracey; Bring a mat, water, & $10 ($15 non-members).

**Spring Nutritional Challenge**

Thursday, March 1st we will kick off our first-ever, 8-week Nutritional Challenge.  More details will be available this week, but we will be providing a monetary payout for 1st, 2nd, and 3rd Place winners.

**2012 Reebok CrossFit Open**

There is still time register to compete in this year's Reebok CrossFit Open - the first stage of the Reebok CrossFit Games.  Please sign up as soon as possible and join Team SECT CrossFit.  We will be hosting the Open workouts on Thursday nights at 5:30pm & 6:30pm so invite your friends, family, & co-workers to come spectate and cheer you on!