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!

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!

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.

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.

Yoga with Tracey

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!

Griff - Crucifix Hold @ Festvus 3

Level 1

5 rounds:

Row 500m

30 Double Unders (60 singles); rest 4 min.

Level 2:

AMRAP in 15 min.:

5 Clean & Jerks, 95/135 lbs.

7 Toes-to-Bar

9 Wall Ball shots, 14/20 lbs @ 10 ft.

*Work Wall Ball tech.  Accuracy counts! Full squats are the standard.

Laila motivating Kasey on the Ski Erg

A. Back Squat - 5-3-1

B. 3 rounds for time:

25 KB Swings, heavy

25 Burpees

Level 2

3 rounds @ 95%:

20 unbroken Box Jumps

20 unbroken Chin-Ups, rest 3 min.

+

4 rounds @ 100%:

Airdyne 20 sec. (all out!); rest 1:40

+

In 5 min. build to a 1RM Shoulder Press

**Friends & Family Weekend**

As part of our 4-yr. Annivesary celebration in March we are encouraging all of our members to bring a friend, or family member, with them to workout and experience CrossFit.  The following dates have been reserved for this event:

Friday 03/09 - 4:30, 6:30pm

Saturday 03/10 - 9am

Sunday 03/10 - 9am, 10am

Steve walkin' the Conan's Wheel

Level 1

A. Bench Press - 5-3-1

B. 21, 18, 15, 12, 9, 6, 3 reps for time:

Sit-ups

Wall Ball, 8/14 lbs.

Level 2+3

4 rounds @ 100%:

3 tough Squat Cleans

10 Burpees AFAP, rest 2:30 min.

+

4 rounds @ 95%:

Row 30 sec. (max cal.); rest 2 min.

**Festivus 3 review**

I've been very busy and have not been able to really sit down and write a thorough review of this weekend's competition at CrossFit Relentless.  Suffice to say it was a good time and another great learning experience to prep for this year's Reebok CrossFit Open starting Feb. 22.  Everyone did well and gave a 110% effort.  We couldn't be more proud of you for representing Team SECTCF.  There was a lot of solid competitors that battled it out on 4 different events.  More pics will follow.

Level 1

A. Deadlift - 3-3-3

B. 3 rounds AFAP:

3 tough Push Jerks

Run 200m

-rest 2:30 x 3

Level 2

A. 3 rounds for time:

20 GHD Sit-Ups

20 Back Extensions

-rest 10 min.

B. Airdyne 25 sec. @ 100% (all out!); rest 2:30 x 8

**Saturday Classes Cancelled**

All classes are cancelled Saturday 02/04 due to us attending the Festivus 3 throwdown at CrossFit Relentless in West Hartford.  We will, however, reopen on Sunday from 9am-11am for Open Gym time.  Come cheer on Team SECTCF as they look to get on the podium in this novice-intermediate CrossFit competition.

**2012 Reebok CrossFit Open**

This year we are highly encouraging as much of our membership as possible to register and compete in the 2012 Reebok CrossFit Open competition starting on 02/22.  It is a $20, six-week competition aimed at being as inclusive as possible.  A lot of of you can easily do these workouts, trust me.  I understand that you may not be an actual contender for the Reebok CrossFit Games.  However, this is a fun way to challenge yourself in your training, expose personal strengths and weaknesses, and see where you stack up against tens of thousands of CrossFitters across the globe doing these same workouts.  We will be hosting the Open workouts in the 5:30pm time slot on Friday evenings so there will be no regular classes during that time for the six-week period of the Open.

This is a public event so invite your friends, family, co-workers....whoever you want to come cheer you on and support you if you are competing.  If you know people who are interested in seeing some CrossFit in action, tell them to come on down as well.  We are going to really rally our community around this event and hope to have at least a 75% participation rate. You can go here to register for the individual competition, as well as join on to Team Southeastern CT (SECT) CrossFit.

Level 1

A. Hang Snatch practice - 20 min.

B. Row 30:30 x 6, score is total cal. rowed

*30 sec. work, 30 sec. rest x 6 rnds.

Level 2 & 3

"Randy"

For time:

75 Power Snatches, 55/75 lbs.

*This Hero WOD is in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

Our thoughts and prayers go out to Officer Simmons' wife and two children.

**Class Cancellations**

Tonight there will be no 6:30pm classes.  All training will have to be done at 4:30pm or 5:30pm.  Also, we will be closed this Saturday (02/04) for all classes due to the Festivus 3 competition we will be attending at CrossFit Relentless in West Hartford.  We apologize for any incovenience and hope you can adjust your schedule accordingly.

**Monday Night Yoga**

We want to sincerely thank everyone who came out to our initial yoga class on Monday night.  Starting next Monday (02/06) will be the full-fledge, one hour classes.  Anyone who paid for class this week will receive a $10 credit for next week's class, so no payment will be due. 

The class is being taught by Tracy Godwin-Randolph, a certified Kirpalu-based yoga instructor and exercise physiologist.  Tracy has been practicing and instructing yoga for more than a decade, was a collegiate-level gymnast, as well as a national-level powerlifter.  She's extremely knowledgable and brings a unique skill set and level of experience to her class.  Please consider joining us on Monday evenings at 6:30pm!

**Festivus 3**

Come support Team SECTCF at CrossFit Relentless in West Hartford, CT this Saturday for the Festivus 3 throwdown!  The competiton starts at 10am and will run all day with 4 unique CrossFit-style workouts that will challenge the competitors across all fitness domains.  It is a novice-intermediate level competition that is great for people to "get their feet wet" in the new sport of fitness.