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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347


Wednesday, 23 July 2014 00:00

Warm Up
Run 200m or Row 250m
Samson Stretch
Dynamic 90's
Squatted Prayers
Hip Mobility Drills
Junkyard Dog

Skill Work


30 Thrusters (95/65)
20 Abmat Sit Ups
400m Run

20 Thrusters (115/80)
30 Abmat Sit Ups
400m Run

10 Thrusters (135/95)
40 Abmat Sit Ups
400m Run



Tuesday, 22 July 2014 00:00

Warm Up
Run 400m or Row 500m
Light KB Swings (x20)
Goblet Squats (x20)
Lunges (x20)
Push Ups (x20)
Superman's (x20)
Jump Squats (x20)
Run 200m 

Skill Work
Bent Over Barbell Rows
Front Squat

EMOM 10 minutes of:

Minute 1 - 1-2 Rope Climbs (modification: 10 Bent Over Barbell Rows)
Minute 2 - 30 Double Unders (modification: 75 single unders)

REST 3-5 minutes


3 Rounds of:
21 Deadlifts (185/125)
15 Pull Ups
9 Front Squats (185/125)



Monday, 21 July 2014 00:00

Warm Up
Run 400m or Row 500m
PVC Figure 8's/Pass Thru's
PVC Overhead Squats
Scapular Wall Slides
Calf Stretch
Burpee Complex
Run 400 or Row 500m
Hand Stand Push Up Holds

Skill Work
Push Press


AMRAP 20 minutes of:

10 Push Press (115/80)
10 KB Swings (53/35
10 Box Jumps (24/20)



Sunday, 20 July 2014 00:00

Warm Up
Coaches Choice

Skill Work
Front Squat

5 rounds of:

400m Run
15 Front Squats 115/80


Saturday, 19 July 2014 00:00

Warm Up
Run 400m or Row 500m
PVC Figure 8's/Pass Thru's
PVC Overhead Squats (x15)
Scapular Push Ups (x15)
Hanging Shrug
Squat Therapy (x10)
Shoulder Stretch (on wall)
Jump Squats (x15)
Hollow Rocks

Skill Work
Power Snatch

In teams of 2:

200m Run
20 Hand Stand Push Ups (modification: 40 hand release push ups)
400m Run
40 Power Snatch (115/80)
600m Run
60 Toes to Bar (modification: 80 lying v-ups)
400m Run
40 Pistols (modification: 80 air squats)
200m Run
20 Chest to Bar Pull Ups

The run is to be done with your partner.  You can not begin the movement until both partners have completed the run.  Split reps evenly.


Friday, 18 July 2014 00:00

Warm Up
Run 400m or Row 500m
Light KB Swings (x20)
Goblet Squats (x20)
Toe Touches (x10)
Inch Worms
High Knees/Butt Kicks
Squat Walks

Skill Work
Hang Power Clean

Minute 1: 15 Abmat Sit Ups
Minute 2: 100m Run

REST 3-5 minutes, then...

21-15-9 of:
Hang Power Cleans (155/105)
Burpee Over Barbell
Ring Dips (modification: box dips, double the reps)

*25 Double Unders (modification: 75 singles) between rounds, workout ends with double unders.


Thursday, 17 July 2014 00:00

Warm Up
PVC Pass Thru's/Figure 8's
PVC Good Morning Variation
Squatted Prayers
Plank Holds
Lunge Complex
Junkyard Dog

Skill Work

4 rounds of:
10 Deadlifts (135/95)
20 Walking Lunges (no weights needed)
30 Air Squats
400m Run

I try to read as much as I can but the last few weeks have been busy for me.  I haven't been able to do as much reading as I would like to.  But today, a close friend of mine sent me a great article that he thought I'd like.  Every gym has people that are guilty of this.  I'd like to share this with you because I think all of us can build up that mental toughness, myself included.

4 Ways to Build Mental Toughness

 Mental toughness can be built. 

• Consistency is key. Focus on getting strong at a few important exercises.

• Be competitive. Get mad when you miss a lift, and resolve to come back stronger.

• Identify your weaknesses and find the answers. Only wimps stop learning.


Champions share four mental traits. They're tough, consistent, competitive, and resolute. Here's how you can rise to their level.

#1: Tough

Some emerge from the womb ready for a fight. These people are easy to spot – they flinch the least when they hurt the most, and they'd rather collapse trying than lose face by quitting. These people are capable of incredible things when they channel their grit into their passions.

How do YOU develop champion-level toughness? By rising to challenges and completing them.

A good trainer can force anyone through a gauntlet of hell. They'll either quit or come out hardened. 

#2: Consistent

The biggest reason people fail to reach levels of elite skill and strength is that they're not consistent enough in their routine. They want a new program every month, a new exercise every workout, and have a new goal every time you see them.

Whatever the task is, the simplest drills and exercises that most closely mirror the goal are the ones that need to be paid lifelong attention. Elite skill will emerge when these select few exercises are refined and repeated thousands of times.

If you want to increase your squat, you need to squat. If you want bigger shoulders, you need to press overhead. If you want bigger arms, you need to do chin-ups. If you want a better butt, you need to do hip thrusts. If you want to cut fat, you need do all the above with little rest.

It doesn't matter who you are, the big lifts – the above plus deadlifts, Romanian deadlifts, push-ups, bench presses, barbell rows, farmers walks, and good mornings – are applicable and will always have a place in your routine.

I don't care how bored you are, it's not about keeping you entertained; it's about results. Force yourself to be consistent with key lifts – change the reps, change the tempo, change the resistance. Just stop catering to your infantile attention span. Give it 16 weeks and see how you feel thereafter.

#3: Competitive

The biggest set of balls in my gym belongs to a kid who still can't squat his bodyweight. One day as a warm-up, I decided to have a plank contest with 12 teenaged athletes.

The winner was a 115-pound 13-year old. As everyone else gave up and put their knees down, Jake stared at the floor. The kid had no business winning that contest – he was the twelfth strongest in the group – but he absolutely refused to touch that floor.

After 8 minutes, he was the last man planking and won the "Badass of the Month" award. Literally every day on every set, PR or not, he asks if his form is good enough to add weight to his exercise.

Do you have that attitude? If you don't, one day that kid will be bigger, faster, and stronger than you.

Toughness differs from competitiveness. Competition is an internal drive to win, toughness is the internal discipline to not quit. The solution to a lack of competition goes back to bullet #1 – find something you may not be able to do, and do it.

Too many people are scared of pain and failure and don't know how to compete. The best lifters I've ever met are also the most competitive with the iron – they refuse to be beaten by it and don't accept defeat by an exercise or a weight.

If the bar staples you, don't shrug your shoulders and move on. Feel slighted. Feel embarrassed. Feel beaten. It may not be appropriate to jump back under and hurt yourself trying, but if you don't feel the sting of defeat, you're probably better served by the elliptical.

#4: Resolute

Resolute is defined as admirably purposeful, determined, and unwavering. This is one of my favorite words, and it's reserved for only a select few. Those who are resolute continue to get back up after defeats in search of new ways to conquer their goals.

Be informed – seeking advice and being open-minded toward new training methods. Too many read good advice only to ignore and continue failing.

If you have a serious goal, one for which you're willing to suffer and devote your life, you'd be an idiot to go in uninformed. Even the best, most genetically gifted will hit plateaus and find themselves destitute, in search of a solution.

Fortunately, there's always a solution for those who look hard enough and are willing to keep grinding. What separates champions from the rest is their approach to failure – champions scour the globe for answers; they don't simply accept defeat. A simple approach is to inspect ones program according to the following criteria:

Speculate on the three simplest reasons for failure

Chances are, you didn't fail to meet a training goal because your percentages or methods were slightly off. Rather, it was probably something glaring – calories, volume, exercise selection, etc.

You probably wasted time doing things that were less goal-centric and omitted obviously better (in hindsight) choices. You get stapled forward on heavy squats? Well, are you doing good mornings? You'd be surprised how often the answer is "no."

Find one or two simple ways to boost each weakness

Not getting enough calories? Okay, why? Are you skipping meals, too busy to prepare ahead? Set aside a cooking day and buy some Tupperware.

Failing to make it through workouts or can't recover? How's your pre- and peri-workout nutrition? A supplement protocol could make all the difference.

Failing to lock out your deadlifts? Okay, how strong are your glutes? How often are you doing hip thrusts?

Don't overhaul everything. Just search for a few glaring deficiencies and make some sensible adjustments.

Continue To Reassess

So you audited your life and made some changes. How did they work? Were goals met? If not, what's left to improve upon?

Those who are resolute refuse to accept that they did all they could and still failed. The reality is that there's always a solution. Most times, however, we simply ignore the solution because it's too long and too painful to endure. To that, I recommend reviewing points 1, 2, and 3.

Get After It!

Mental strength is a stiff cocktail, for which few have the stones or the stomach. A combination of toughness, hyperopic vision, consistency, competitiveness, and resolve will take any person from chump to champion.


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