More Goats

August 27th, 2014 by admin

We have some homework for anyone coming to Thursday’s workout. Thursday is all about Goats. If you’ve been with us for a while, you’ve probably done a “Goat workout” at least once. For our newer members who are wondering what the heck a Goat is, it’s a movement that you consider a weakness, one you are not good at, or hope doesn’t show up on the white board….and we all have plenty.

Your goal is to think about your Goats and pick two of them for Thursday. You basically get to create your own workout. It will be an Every Minute on the Minute (EMOM) workout, rotating back and forth between your two movements. Pick your own rep scheme. It should be a rep scheme that will allow you to perform with rock solid form. The goal here is to work on two weaknesses ,and get better at them by the end of the workout.

Be smart with pairing your movements. For instance, picking push-ups and handstand pushups might not be the best, because you will be using similar muscle groups. Pairing pistols and HSPU might be better, or push-ups and double-unders.

As always, ask a coach if you have any questions, or if you are unsure of how many reps to choose.

Alberto starting his day with some solid C2B pull-ups at 6 am

Alberto starting his day with some solid C2B pull-ups at 6 am

 

Kate going 235# for 5 reps!

Kate going 235# for 5 reps!

 

Vanessa setting up for a lift

Vanessa setting up for a lift

 

Nick H. looking strong!

Nick H. looking strong!

 

Welcome Leon to CrossFit 203!!!!!

Welcome Leon to CrossFit 203!!!!!

 

Sarah getting plenty of height on her C2B

Sarah getting plenty of height on her C2B

 

 

Steve D finishing up his last round

Steve D finishing up his last round

 

 

5 am

August 26th, 2014 by admin

You might have heard some chatter at the box about a potential 5 am class. Yes, that’s not a typo. 5 AM! Because that hour is go incredibly early, we need to have at least 4 dedicated members willing to attend class at that time. We don’t want to have a coach come that early, and have no one show up…..that’s just not nice. We have a couple of definite “yes” votes on the board, and a few people with “maybe” status.

We have a coach who has volunteered to coach the 5 am class on Tuesdays and Fridays. Please shout out in comments if you are interested. If we get enough response, the class will be added.

5 am. Sheesh!

Aaron throwing around the big stone!

Aaron throwing around the big stone!

 

Mike D. looking relaxed with the stone on his shoulder

Mike D. looking relaxed with the stone on his shoulder

 

Kellen taking a shot at the big stone

Kellen taking a shot at the big stone

 

Kasey looking fierce!!

Kasey looking fierce!!

 

A photo reminder of Monday's nice, easy WOD

A photo reminder of Monday’s nice, easy WOD

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Tuesdayphoto

CrossFit Team Series

August 21st, 2014 by admin

Just one more reminder that the CrossFit Team Series begins next week!!! The first workout will be announced one week from today, on Thursday, August 28. If you missed our post on this last week (shame on you for not checking this site religiously), this is a team format, with two males and two females on each team. Workouts will be released on three dates: Aug. 28, Sept. 18 and Oct. 9. Teams will have until the end of each weekend to do the workouts as a team, and submit a score to the Games website. So, the format is similar to the CrossFit Open. There will be rankings, but you will be with a 4-person team now. Keep in mind, there IS a scaled and Masters competition so anyone in this gym can sign up.

This is CrossFit, so of course there is a twist. CrossFit released a video and they announced that as many as 1 to 5 workouts could be released on each of those dates above. Meaning, we could see ONE long workout, maybe a 15 or 20 minute AMRAP, or a series of short workouts to complete with your teammates. We think they will get creative with the format, so this should be fun.

Let us know if you have any questions, or if you want help forming a team. We have a few teams signed up already. The website to register is HERE.

Also a reminder that you should be well on your way to organizing teams for the Oct. 25 Battle for the Bell at CrossFit Strongtown. We have names on the board of people who still need teammates. Again, let us know and we can help form some teams. The registration page is HERE. Be sure to sign up ASAP to make sure the competition doesn’t sell out.

Christine working hard on her front squats

Christine working hard on her front squats

 

Some of the 6 am crew starting the WOD

Some of the 6 am crew starting the WOD

 

One Year

August 20th, 2014 by admin

Coach Kim is on FIRE and brings us another good blog post here. Thanks Kim!!!

1 year, 12 months, 365 days. I cannot believe it has been that long.  People tell me I will forget that day, that very hot and humid random Tuesday in July, but I am honestly not that sure.

I feel that day has defined me in a way I never knew possible.  While I would never wish for anyone to suffer an ACL tear (and I thought those days were behind me, I mean I played field hockey for 10+ years where ACL tears are almost as common as turf burn) but I still find myself thankful for it happening and all it has taught me. These past 12 months have challenged me more than I ever thought was possible.  I knew this journey would be difficult, hard and scary…….really really scary, but nothing could prepare me for what it really was like.  Yes it was all of those things and many more emotions that I do not even have the words for.  But in the end, I am still thankful that it happened to me.

I have learned that sometimes just showing up IS good enough.  That putting one foot in front of the other is the only way to move forward. That it is OK to cry.  I have learned the beauty of the basics and learned to enjoy the simple things.  That no one cares how you do in a WOD or what you modified…….just that you showed up.  I have also learned that every little gain should be celebrated.  I remember the first time I jumped on a 20″ box, got my first double-under again, or did a squat clean. I swear these were better than the first time I did them pre-injury. I have learned that people are amazing and will hold you up when you don’t think you can hold yourself up.  That doing something is always better than nothing, but that sometimes it’s ok to take 4 days off in a row, or go light because you don’t feel great.  A lot of us forget to listen to our bodies and I have learned this to be true; you will NOT gain weight if you don’t go to the gym 5-times a week. You also won’t get weak and you will not go crazy (this was one of my biggest fears).

See the thing is, we all struggle with something.  We all have our own demons or goats that hold us back.  A lot of us rush the process. We rush through our lives or the movements to get to the next progression or the heavier weight.  But what we really need is to find the beauty in the process, listen to our bodies and enjoy where we are. This year has been harder and scarier than I ever thought possible. Yes, it’s true that I am nowhere near where I thought I would be, where I hoped to be or where I want to be. But I am closer. I am closer than yesterday and that is what keeps me coming back. Because all the days that I get frustrated, annoyed, pissed off, sad, and angry will be worth it. I know that at some point it will be easier. I know how GOOD it can feel.  I know that amazing feeling when you get crushed by a run or a WOD, but you end with a smile on your face because it hurt soo good.

So I do what I know, wipe my tears, bite my cheek and come back tomorrow to get one day closer than where I was. Everyone’s CrossFit journey is so different yet so similar. Yes, we all have different reasons that brought us here, but somehow we all felt that CrossFit was the answer. We all found comfort and solace in the unknown and a communtiy of open arms to hold our hands and our heads when we didn’t think we could on our own.

So I thank you and encourage everyone to slow down, enjoy the process and remember each day is one day closer to your goal.

Mousse back in action!!

Mousse back in action!!

 

Nicole Q loving her first WOD with the ropes

Nicole Q loving her first WOD with the ropes

 

Welcome Gaby to CrossFit 203!!!!

Welcome Gaby to CrossFit 203!!!!

 

Dallas working on his hang cleans

Dallas working on his hang cleans

 

Kaitlin locking out a push jerk

Kaitlin locking out a push jerk

 

Tuesday

Tuesday

 

Wednesday

Wednesday

This is the Age

August 18th, 2014 by admin

I get inspiration from everyone at the box here at CrossFit 203. I see the youngsters and their energy and eagerness to learn. I see our Masters athletes working hard and going outside of their comfort zone. I see parents working hard all day, tending to the kids at night, and still finding time to make it to the box. Everybody is pushing hard, getting healthy and having fun with our crazy little community.

Take athletes like Alexis and Carlos. They’re out there at local competitions, kicking butt at the young age of 20 years old (or in the case of Alexis, 21…happy birthday)!! As impressive as they are, they have only scratched the surface of their potential as CrossFit athletes. It’s so great to see our young athletes get so strong so fast. They are like sponges, absorbing everything.

But it also makes me wish that I had found CrossFit earlier. What kind of athlete would I be if I grew up in the gym like our two boys? Look at Jackson….he’s five and already climbing the rope, squatting like a boss, doing toes-to-rings and dominating burpees and box jumps and everything else. What’s he going to be able to do when he’s 15, or 20? I can’t imagine the possibilities. The sky is the limit.

But I have to be honest. The youngsters at the box sometimes make me feel old. They can do a full day of competition and then workout the next day, when I’m simply too sore. And I get it, I’m not old…..far from it. But sometimes I FEEL old. Recovery takes just a bit longer than it used to.

Then I look at athletes like Coach Rich and I quickly get my head out of my ass. He goes out there and competes whether there is or isn’t a Masters category at a competition. He’ll gladly throw down against athletes half his age, or more. Yes, he’s out there showing us that age is truly just a number. I’m not going to announce his age, but he stood tall with a 155-pound clean at the Hartford Summer Meltdown over the weekend. And it looked good. What a moment! He’s out there eschewing ring rows because he wants to rip through some pull-ups instead. He’ll tackle anything in his path.

And then it hit me……..I can enter competitions for another 40 years if I want to. Maybe I AM the one who is just getting started with my CrossFit career. I can take this CrossFit journey as far as I want. Whether it’s to compete, or continue on the journey to be the most fit version of me. My 30-something self could definitely kick my 20-something’s ass, and hopefully I can say the same when I pass 40.

Who cares how old you are. Just grab the f*cking barbell and let’s go!!!!!

WOD UPDATE: You will be seeing some rope climbs Tuesday…..bring your high socks!!!!

Alexis, Sarah and Michelle making T2B look easy

Alexis, Sarah and Michelle making T2B look easy

 

Will throwing some weight around

Will throwing some weight around

 

The ladies of the 4 pm class

The ladies of the 4 pm class

 

Jimmy working on a set of 10 T2B

Jimmy working on a set of 10 T2B

 

Monday

Monday

 

Medals and Meltdown

August 17th, 2014 by admin

group293It was another fantastic CrossFit weekend as we sent a number of teams and individuals to compete at the CrossFit Hartford Summer Meltdown. We saw some great performances, with three 203 athletes earning medals! Congrats to Alexis for placing second in the female individual RX division, and for Jess D. and Becca for placing second in the team scaled division. As for our other teams, we haven’t been able to track down official standings, but we are so impressed with how well everyone performed!

A couple shout outs first. There were so many impressive performances and PR’s, we apologize if we missed any…please brag and shout out in comments! We saw clean PR’s from Alexis, Rich, Becca, Tanya, Dave, Melissa, Carlos, and Morgan. Michelle, Rachie and Dave destroyed their previous mile times. A huge congratulations and kudos goes to Mel D and Alexis who stepped out of their comfort zones and participated in their first ever individual competition. For anyone who has ever competed as an individual, you know the increased stress and pressure it can bring. We are so proud of you both!

Many of you posted photos on facebook yesterday, and one of them truly stuck out to us. It was a pic of Alexis on her way to a 170lb PR on her alexis10488236_10204592378797223_2046846016045202910_nclean. She had an army of support from her fellow 203 athletes in front of her. What a pic! No matter who you are, that kind of support will bring the best out of you.

We are truly humbled by the community at this box, and we know how lucky we are. We get to see it as both box owners and also as competitors. We appreciate you supporting us, and, more importantly, every athlete here at 203. We get fired up when our cheering section is going wild, and we know everyone else does too. A number of people made the hour drive to Hartford simply to check out the action and support their friends. Instead of lounging around between WODs, the athletes all remained camped under the hot sun and cheered on their fellow competitors. We all wanted to rest and refuel, but we wanted to cheer our fellow athletes MORE.

We can’t wait to see more pictures. Thanks to Brenden, we’ll be rolling out some awesome photos on Instagram, Facebook and on the walls of the box in the coming days. If you want some of the pics yourself, bring a thumb drive to the box because you’ll be able to scroll through the pictures on a computer that Brenden will be making available.

 

 

Amber pretends to dislike presses, but now we know the truth

Amber pretends to dislike presses, but now we know the truth

 

 

Nathaniel was quick to pick up pistols

Nathaniel was quick to pick up pistols

 

 

Rita, Terri and Donna lifting heavy

Rita, Terri and Donna lifting heavy

 

Danielle T. working on some ring rows

Danielle T. working on some ring rows

 

Another fun Sunday morning warm-up

Another fun Sunday morning warm-up

 

Mike L. looking strong with his lunges

Mike L. looking strong with his lunges

 

Some teamwork between Mindy and Stacey

Some teamwork between Mindy and Stacey

 

Coach Matt REALLY loves CrossFit.

Coach Matt REALLY loves CrossFit.

 

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Summer Meltdown

August 14th, 2014 by admin

We’d like to wish luck to everyone who is competing this weekend at the CrossFit Hartford Summer Meltdown! We have a bunch of teams competing in both the RX and scaled divisions. Word is, we will also have a big cheering section for the event! For anyone who wants to check out the action, it is being held at the Trinity College Football Field, address is 1670 Broad Street, Hartford, 06106. We will have our tent and CrossFit 203 banner at the event, so look for us when you get there!!! Things are scheduled to kick off at 9:30am.

Our weekend schedule at the box has not changed and we will be running classes as usual, except for no competitors class on Saturday at 10 am. The Saturday 9 am class is on.

For anyone going to the Meltdown, we’d like to invite you to our house for a BBQ after the event. So stop by on your way home, we are in Waterbury and we’ll hand out the address at the event. See you there!!!

Competition City!

August 13th, 2014 by admin

Competition season is heating up already!!! We have a pair of upcoming team competitions that we need to get ready for, and we’ll start with the Battle for the Bell 3.

Our friends at CrossFit Strongtown in Southbury will be hosting this event on October 25th, and our goal is to enter as many teams as possible. The workouts have been announced, so this will help you decide whether to do the RX or scaled division. To do RX this year, you should be able to do chest to bar pull-ups, double-unders, and handle power clean reps at 155#/105#. The max lift they are doing this year is a hang snatch. This is a 4-person (two males, two females) team competition, so start getting your teams together!!! If you want to participate but aren’t sure who to team with, we will have a sign-up on the whiteboard at the box. Check out all the info HERE.

The CrossFit Team Series is also starting later this month on August 28. This is also a 4-person team competition (2 men, two women). This competition is being run by CrossFit and will have worldwide standings on its website, similar to the CrossFit Open. There will be three total workouts over a span of a little over a month. Check this release for the details HERE.

The registration website with more info is HERE

There is already a “sponsored” team of Rich Froning, Jason Khalpia, Julie Foucher and Sam Briggs. Let’s do this!!!!!!

INSTAGRAM FOLLOWERS: Yes, we have finally created a page, so please find our page (crossfit 203) and do whatever you do with Instagram. Thanks to Coach Kim for getting this going for us! She’ll be updating it regularly with photos of all our amazing athletes and the shenanigans that go down at 203!

August Member Spotlight

August 10th, 2014 by admin
Mikey making moves on the rings

Mikey making moves on the rings

Our August Member Spotlight is Mikey, AKA Mikey Moves, aka that guy who is probably lapping you during running WODs. Mikey is known to crush just about any WOD involving running, gymnastics, and deadlifts…but watch out, he’s making some huge strength gains when it comes to the barbell!  We chose Mikey not just because he is a kick-ass member of this box, but because he is also making the transition to becoming a coach with us.  Focused and determined during class time, but always ready for a good time…often instigating trouble once class lets out. As a coach, he has shown the ability to open up and lead a class with great command, thanks in part to his history as a tennis and wrestling coach. Mikey works as hard as anyone, and we look forward to him growing as both a coach and athlete. As far as his attitude and demeanor outside of the box, his answer to the first question sets the tone nicely, as long as you followed sitcoms in the early 90’s. Enjoy.

Name: Mike Silvestri

Where are you originally from? In East Danbury where I was born and raised, on the playground is where I spent most of my days.

What high school and/or college did you attend? Danbury High, Penn State. LET’S GO STATE

Favorite sports teams: Knicks, Giants, Yankees, Penn State Football

What do you do for work? I’m an Executive Recruiter. The firm I work for in Wilton, specializes in Accounting and Finance and we work heavily off referrals, so spread the word!!

When and why did you start CrossFit: I started Crossfit about a couple months before the 2012 Boston Marathon. I was running about 50 miles a week, training hard, and my body was getting absolutely destroyed. Eventually I got a nice little case of shin splints amongst other numerous problems and I was sidelined for a few weeks. It was depressing as hell, ask Shayna, she can tell you how miserable of a person I am if I can’t work out…..it’s bad. I saw a few of my wrestle buddies doing these insane work outs on Facebook and thought it would be a good idea thing to try while I couldn’t run over 3 miles. So I called Kirk to ask what the deal was, and he basically said “yeah you just gotta come in!”. Lol I still laugh thinking about that conversation. So I did, obviously this kind of thing is right up my alley and have been doing it since.

Favorite and Least Favorite Lift?: Favorite Lift-Deadlift. Least Favorite-even though I respect the hell out of it, OHS are just absolutely demoralizing, exposing everything wrong with my squat, my form, flexibility, even my general outlook on life.

What was your first workout, and what did you think after finishing? My first work out was Baseline….Rowing is just a brutal thing to do in this life.

Greateast CrossFit Achievement so far: Squat Snatching 135. Just an emotional lift for me. Haven’t been able to OHS, Squat Snatch, or Snatch 135 but then a month ago got them both, hopefully I can work on my flexibility and develop some consistency with the lift.

CrossFit Goal for 2014 and Beyond?: My goal as a coach, is to keep an open mind and continue to learn how to help people reach their goals! As an athlete I need to constantly attacking my weaknesses and improving my strengths. That’s what makes Crossfit pretty sweet…there is always something to work on!  Long term goal would be too be able to do “Amanda” unbroken J

One interesting thing about yourself not related to CrossFit: I’m a very silly dude. I’m serious about working out so I apologize if I seem unapproachable or overly intense, I’ve always worked out on my own. You can catch my silliness outside the box, I’m usually wearing some ridiculous graphic tee, and rocking some insanely tight dance moves. Shayna knows what she’s marrying. Crap, at least I hope she does ;)

Complete the sentence, “CrossFit should….” Absolutely kick the $hit out of you. I can push myself working out alone or on a big run but after a tough WOD it brings me back to my wrestle days where I thought I was dying…then you have a protein shake and everything is cool again. Wake, Eat, WOD, Shake, Sleep, Repeat.

If I’m not at the box, you can probably find me….: swearing and struggling on the golf course. It’s an obsession but I love it.

Other comments?: I’m very excited to coach and bring some of the things I’ve learned and STILL am learning to share with all of you. Hopefully I can help some of you in your CrossFit experience!!

 

Friday

Friday

Saturday

Saturday

 

Sunday

Sunday

Two Big Dates

August 6th, 2014 by admin

We have a few awesome announcements to make….including the fact that two of the dates that we most look forward to are coming soon!!!

First, one of the most important events we do at the gym is almost here. The significance of this event cannot be overstated. Money is on the line. Pride is on the line. The balance of power in the gym is up for grabs. Yes, folks, it’s officially August, which means the annual CrossFit 203 Fantasy Football Draft is quickly approaching. We are looking for either 12 or 14 teams. Please shout out in comments or sign up at the whiteboard at the gym if you are interested. There are only 5 or 6 spots left already.

Like previous years, we will host a live draft at the box at some point in late August, complete with wings and some beverages. We were successful in finding a night that everyone could attend last year, so we’ll try for that again. To get the ball rolling, start looking at the last week in August, the 25th to the 31st. It’ll be a great time and please, come armed with plenty of trash talk. For now, all bragging rights belong to Dallas, who dominated the league last year. Let’s see who takes home the championship this season!

CrossFit Strongtown also announced the date for this year’s Battle for the Bell competition! It’ll take place on Saturday, Oct. 25. This is the third year for this event, and we will try to register as many teams (2 men/2 women per team) as possible. They are doing RX and scaled divisions. If you are looking to compete for the first time, this will be a great event for you because it’s only open to a few local boxes. More details will be released as the date gets closer. Start thinking about getting your teams together!

Be sure to get to the box tomorrow as Coaches Sarah and Mikki take over for the day!  They will be getting all gymnasty and have an hour packed full of gymnastics skills, drills, and a fun WOD planned!  You don’t want to miss it!

Nothing like doing "Fran" at 6 am. Nothing.

Nothing like doing “Fran” at 6 am. Nothing.

 

Meri getting after her thrusters

Meri getting after her thrusters

 

Amber locking out a thruster

Amber locking out a thruster

 

Mike S. in great finishing position

Mike S. in great finishing position

 

Welcome Rui to CrossFit 203!!!!

Welcome Rui to CrossFit 203!!!!

 

Rose rising with a deadlift

Rose rising with a deadlift

 

Kim P. in great starting position

Kim P. in great starting position

 

Great to see Jami throwing the barbell around again!!!!

Great to see Jami throwing the barbell around again!!!!

 

Kate A....I mean Kate T!Congrats on getting married!!!!!

Kate A….I mean Kate T!Congrats on getting married!!!!!

 

Surprised we had enough weight to feed the Wednesday 5 pm crew.

Surprised we had enough weight to feed the Wednesday 5 pm crew.

Fran Tuesday

Fran Tuesday

 

Wednesday

Wednesday