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Today's WOD


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Holiday Class Schedule
Friday Classes ONLY 7am, 9am, 12:30, 4:30, 5:30, 6:30 (on ramp)
Saturday – Back to normal.

Dominic Back Squating 405

We received a great email from Tony and I just had to share it with everyone – Thanks Tony, its so nice to hear these awesome experiences!  It really proves what kind of athletes we have at SCF….

I went on vacation two weeks ago, with plans to visit a CrossFit affiliate in the area.  Let me preface this story with the fact that at our box, my times/scores are average compared to some of the athletes that are in the classes in Southington.  I have only been involved in CrossFit for six months and my visit to another box was an eye opener.  
On vacation I ended up visiting two affiliates, attending two classes at each one. The facilities were great and the coaches were excellent. One opened up in 2005 and the other in 2011. I was nervous during the visits, because I did not know what to expect and I was just hoping to keep up with everyone during the WODs. The eye opening part was the performance level of the athletes at these affiliates. Each class had about fifteen people. In all four classes almost all the athletes were scaling down the WODs. I was able to rx all of the WODs and I consider myself a mediocre crossfitter at best. One of the WODs involved deadlifts and ring dips and only one member was able to do ring dips without band assistance. There were guys there bigger than me and appeared stronger than me but yet I was able to go heavier than them on my lifts and perform at a higher level.  Katy attended one of the workouts with me and she can attest to the aforementioned comment.  Katy also added that she did not even break a sweat because the WOD was so easy.  There were many similar examples I can write, but that is not the point of this blog. 
I was just amazed on how our athletes compare to athletes from other boxes. I attribute our high level of performance to our coaches but most of all to the hard work and dedication of our athletes. The most important person to acknowledge for why we excel is our mad workout scientist, Matt. Matt designs our daily workout routines, which not only have ultimate goals in mind but are made to push us to become the best athletes we can be.  I can’t wait to see everyone’s continued improvements. I just want to say thank you to Matt and Bobby and our whole family at Southington CrossFit.
Tony R 

Tony R 


Ellie with her one handed push-ups – you go girl!

Paleo Recipe Time…..

Poached eggs over roasted scallions with cherry jam

Do you like how I try to put every ingredient in the title? Looking at this picture I’m forced to ask myself, “when did I eat a bird’s nest?” I am not a great photographer and this came out way dark. Hope it doesn’t deter you from eating it because the flavor combo is fantabulous (it’s a word, ask Van Morrison.)
Ya know, 6 months ago I didn’t know what a kipping pull-up was…3 months ago I didn’t think I could do one…now I can string together a few of them. I am fully aware that this accomplishment is nothing compared to what a lot of you do without even breaking a sweat but that is what crossfit is about. It’s about doing your best and then watching as you blow your own former “best” out of the water! Gives me goose bumps just talking about this motivational stuff. Turns out Goose bumps make me hungry, so let’s talk food.
Sometimes you want to shake things up in the kitchen at breakfast time, you get bored with the run of the mill breakfast. Or you want to make something a little special for someone you love, or neither of these things apply to you and you hate this blog post. But, you already wasted five minutes of your life reading it so jokes on you. Might as well try it out now.
Two eggs
Two large bunches of scallions
1 tbs coconut oil
2 strips of good quality uncured bacon
1/2 cup frozen or fresh pitted cherries chopped
1 tablespoon of water or balsamic vinegar
1) Heat up your frying pan, cast iron is my favorite but use what ya got. Drop two strips of bacon on the pan.
2) Meanwhile bring a couple inches of water to a very gentle boil, crack one egg into a saucer or custard bowl…is that a thing? Then carefully slide the egg into the water. If your pot is big enough, slide the second egg in. I think poached eggs are perfect in about 4 minutes. Remove them with a slotted spoon.
3) Flip your bacon. I like my bacon just crispy not burnt at all…I’m a bacon fiend.
4) Dress your scallions in coconut oil, shake some salt and pepper on and spread them on a cookie sheet. Warm them in the oven for about 2 minutes. Watch them because they burn quick.
5) Put your cherries in a saucepan on medium high heat, add the water or balsamic vin and stir mushing the cherries as they heat until the liquid is reduced. When everything is complete, spread your scallions on a plate. Put your bacon on next, then your eggs. Top it off with your cherry jam. Voila!
By the way, if you have a better method or some kind of trick to poaching eggs go with that and let me in on it because I struggle with that junk.


Class Schedule this week
Thursday NO Classes – Closed – Enjoy your family time!
Friday Classes ONLY 7am, 9am, 12:30, 4:30, 5:30, 6:30 (on ramp)

We would like to welcome our newest Coach to the already GREAT Coaching Staff that we have at Southington Crossfit – Jackie (aka Jax) Banach!

Jackie Banach
I have always considered myself to be a “gym rat”, but if I knew what CrossFit was when I was younger, I definitely would not have tried it! I would have thought there was no possible way I could lift a barbell, and I considered the free weight section of the gym the boys club. I was addicted to cardio but I found myself literally spinning for miles and miles and not getting anywhere.  

Monday thru Friday you can find me working at a high school in Waterbury as a School Counselor. If you drop in at the right time, you may even find me challenging a student or co worker to a pull up contest. Eventually, I would like to be able to bring this fitness model into my school and maybe even get some of my students drinking the “CrossFit Kool Aid”. 

I really do believe in the fundamentals of CrossFit. Bring me any person, and I am confident I can get them through a WOD. It excites me to watch individuals say they can’t do something, then build up their confidence, and one minute later attempt to conquer their fear.  I haven’t met a CrossFitter yet, that hasn’t been surprised by what their body can do. That’s what drives me as a coach and an athlete; not just competing with others, but the competition with yourself. Seeing how far you came from when you first began is truly a natural high.  

I am excited to be part of the Southington CrossFit Coaching Staff, and sharing my love and passion for this sport with all that enter through the doors. I am a believer that you too, will fall in love with it!

  • CrossFit Level I Certification
  • CPR Certification
  • MS School Counseling



Class Schedule this week
Thursday NO Classes – Closed – Enjoy your family time!
Friday Classes ONLY 7am, 9am, 12:30, 4:30, 5:30, 6:30 (on ramp)

Marni – how many colors do you have on?

Great Job Today Brittany

Dr. Hawley’s Health Corner

Elbow Pain – Golfer’s Elbow?  No we don’t golf!  “Power Clean Elbow”

Have you ever had pain on the inside or the outside of your elbow?  Some people call this “golfer’s” or “tennis” elbow but a more technical term is medial and lateral epicondylitis. 

Medial epicondylitis is characterized by pain on the outside of your elbow and lateral epicondylitis is characterized by pain on the inside of your elbow.  If these conditions go too long without being treated you will begin to get pain down the back and front of your forearm and occasionally into your hands.  At its worse you will begin to lose strength in your hands and holding any object becomes painful and nearly impossible.  It is usually at this point when most people seek treatment.  However, if you start to take care of your elbows prior to when you have pain or even at the onset of pain you will avoid many of the long-term consequences associated with these conditions.
CrossFitter’s most commonly see these conditions in relation to improper “cleaning” movements.  If you are performing a “clean” (power clean, hang clean or squat clean) by reverse curling the barbell it is only a matter of time until you begin to have elbow and forearm pain.  This is an easy fix as you can simply talk to one of your coaches to help you perform the movement correctly.  If you already have a slight pain in your elbow/forearm or are looking for a few quick easy movements to prevent these conditions follow the easy steps below. 

  • Pre/Post workout stretching –start with your arm straight in front of you with your palm facing down.  Grab your fingers with your opposite hand and pull down and towards your arm.  This should be stretching the topside of your forearm.  Now let go of your fingers and point your palm up.  Grab your fingers again and pull down.  This will stretch the bottom of your forearm.
  • Soft Tissue Mobilization – Working on the muscles on the topside and the bottom side of your forearm is a great way to treat these conditions yourself.  There is a product called “The Stick” at the box that you can use.  Simply use this product for 30 seconds 5-10 times a day on the top and bottom of your forearm and this will breakup the adhesions that will create further complications.  A lacrosse ball works really well too.


The month started with Sandy and a snowstorm. Not having power for 10 days gave me an oppurtunity to read a couple books. Book 1: Fearless (highly recommend). Book 2: Peaks and valleys (don’t recommend).  One of those books that makes you look deep inside yourself. Scary, scary place. Gets the ol head spinning. Book 3: Full Throttle Conditioning, Books 4 and 5: King Kong Destroys The World and the newest Captain Caveman coloring book.

A. It was a close race. But in the end Marni pulled it out and beat iron mike 79-74. What did she beat him in? She dropped 79 f-bombs before, during and after workouts. The f-bombs had to be directly fired against yours truly in order to count. As any of you 9 amers know, Marni does not like to run. Hates running. Bombs away everyday.  

B. Ellie did 201 reps rxd with the Santora workout.

C. Wings did his first muscleup.

D. Mario did 15 unbroken rope climbs. He’s 11. 

E. Katy’s 3-wod paleo challenge time went from over 44 minutes in September to under 31 minutes in November. 

F. Brittney, Jess B. and Debbie banged out there first pullups.

F. The 5 am crew stepped it up Bigtime this month. Nice job. Funny how the road race season also came to an end earlier this month. Hmmm.

H. Speaking of 5 am. While me and the other owner are getting our beauty sleep in, Shannon and Mike consistently get up at 4 am to open up the freezing cold gym. I know the 5 am workout whackos appreciate this. But probably not as much as we do. 

I. Jedi( a 5 am crewer) has put on 15 lbs of muscle since he started coming to the gym more than once a week a couple months ago. He nows weighs 94 lbs. keep it up Jedi, 100 lbs by 2013. He’s also pring the crap out of everything he touches.

J. Dominic back squatted 405 lbs for 3 reps. 

K. Instant replay: Dominic back squatted 405 lbs for 3 reps. Just in case you thought J. was a typo.

1) Mile Times:

9:57- Heather(nice job Heather. down from over 15 minutes a couple months ago)
8:24- Tom Wood
8:00- Jess B.
7:53- Matt L.
7:48- Kelly
7:42- Brittney
7:30- Jim D, Evan
7:28- Nancy
7:15- Pam Lopa
7:07- Traver
6:58- Marlis
6:55- Holly
6:53- Scott
6:51- Maggie
6:48- Wings
6:44- John O
6:38- LLoyd
6:37- Andy
6:13- Ken
6:01- James
5:56- Rob
5:39- Matt D

2) Clean and Jerk PR’s:

255- Justin M, Dominic
235- James, Jon
225- Jim H, Vargochav, Mike D
205- Lloyd, Wings, Tony
185- Tyler, Iron Mike
180- Jim D
175- Jedi
165- Scott
165- Lindsey
155- Steph
135- Meg G
120- Jess B, Marissa, Katy
110- Maribeth
95- Debbie, Pam
90- Holly, Megan B
85- Brittney, Kaitlin, Marlis, Abby

3) 800m sprint times:

2:19- Mike D
2:35- Andy
2:37- Evan, DJ Quick
2:41- Tony R
2:42- Wings
2:44- Jon S
2:45- Tyler, Rob, Lloyd
2:52- Traver
2:54- Shannon P
2:55- Scott, John O
2:56- Lindsey E
2:57- Maggie, Marine Mike
3:00- Holly
3:03- Matt L
3:04- Nancy
3:05- Meg(Jamies wife)
3:07- Marlis
3:09- Brittney, Pam Swain
3:10- Doug
3:13- Katy
3:15- Kelly, Megan B
3:18- Jess B
3:21- 6 am Jenn
3:30- Stephanie H
3:37- John and Robyn Larese. Whoa. How old are you two? 

4) 50 burpees for time:

3:20- Robin L
3:13- Brittney, Katy
3:05- Jenny
3:04- Debbie
3:00- Holly, Brendan
2:59- Pam S
2:53- Pam L
2:52- Nancy, John O
2:51- Tony R, Lindsay E
2:50- Tyler
2:48- Maggie
2:45- Shannon P
2:37- Jon S
2:36- Andrea
2:25- Traver
2:14- Rob
2:09- Andy
2:01- Lloyd
1:55- Mike D
1:37- Matt D

L. If at first you succeed, try something harder. 


Congratulations to Shannon & Steve who tied the knot in St. Lucia last week!  We are so happy for you both and glad you are back!

The Honeymoon is over – Coach Shannon came back and left it all out on the rower, her 1st day back to Southington Crossfit!


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"I love the encouraging environment. You can compete against the clock, others and yourself."

Mark B., CFS Member

"Squat, jump, climb, throw, lift."

Greg Glassman, CrossFit Founder

"I’ve come to realize that fitness and weight management truly are journeys, not destinations. And with the help of Crossfit and all that it represents, I’ve been able to get on the road to health."

Jim D., CFS Member

If you told me I would be able to deadlift 200lbs, do 65lb thrusters, jump onto the 20in box, make my mile time the fastest it has ever been or buddy carry my best friend over my shoulders, I would have told you, you’re nuts!

Noddie, CFS Member

As a woman, I’ve never felt more empowered or beautiful! I can’t wait to see what this upcoming year will bring! Thank you CrossFit Factory Square! ♥

Leah, CFS Member