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Emily is heading back to NJ, she was here because of the “Sandy”, she is from Mount Arlington, NJ and we have enjoyed having her here at the gym at the 12:30 class.  Make sure you come back to visit real soon!

Look at those smiles after a long Filthy Fifty!  Good Work Guys and Gals.

Ellie Benching – Great Job!

Here is a Lurong Challenge Update from Katy – thanks so much Katy for sharing your experience!  For all the rest of the Lurong Challenge people, I can’t wait to see the results at the end of this challenge, you will smash the last benchmark wod’s!

Katy’s experience – 9 weeks ago, I stood there after a 6am WOD musing about the sign that was posted on the wall about some 60-day paleo challenge. I said it was insane and there was a snowball’s chance in San Diego I would ever be able to eat Paleo for more than 2 hours. I love cheese. Goldfish crackers are seriously addictive. As are plain M&M’s. Cupcakes too. You get the point.

8 weeks ago, I signed up for the Lurong Living Paleo challenge anyway. We can credit an overdose of mini hors d’oeuvres at a wedding 2 days later for this impulsive decision. So, I proceeded to throw out and/or quarantine all of the delicious paleo-unfriendly items in my kitchen and give it a try. I got my butt kicked by 3 benchmark workouts shortly thereafter. 

Those first 2 weeks, I spent a lot of time on the Internet wondering when I would start noticing the benefits of shunning Ben & Jerry. There were a lot of fajitas without the beans, cheese and tortillas. The ‘carb flu’ hit for about a week and a half, during which I couldn’t think straight or do any sort of efficient workout. Suddenly… After 2ish weeks, I felt better. Maybe, just MAYBE Caveman Grok was on to something after all.

PR’s began to get smashed like clockwork. I discovered Suddenly I was crazy enough to brave the Whole Foods parking lot (Last week, I almost got hit by some unobservant woman barreling around the corner in a Jag… this place is no joke), because I WANTED to eat well, and start experimenting in the kitchen with new ingredients.

Did I cheat during this challenge? You bet I did. (Birthday cake!) Do I regret it? For the most part, no. So maybe that In-N-Out burger in Vegas didn’t need to happen. If anything, small cheats along the way taught me that I don’t need to give up my favorite foods FOREVER, but cookies, candy and ice cream can’t happen every day. Not if I want to keep setting new PRs in the gym. I’ve learned the valuable lesson of self control.

I trained consistently 5-6 times a week, whether at home, or out of town in places like St. Louis & Las Vegas. 2 months later, I’ve been measured, photographed and benchmarked again. I’ve lost inches, but I haven’t really lost much weight.

Do I consider myself a failure because the scale hardly moved? Absolutely not. Overall, I chopped 11:01 off my cumulative time for all 3 benchmarks. Flipping through my WOD book, cleaning up my eating habits has helped to increase my strength more than I ever thought it could in such a short time.

To everyone who’s been doing this challenge with me, keep after it for the next 10 days. You haven’t come all this way to fall off the wagon now. Smash your benchmarks, say cheese for your ‘After’ photos.  

Then… call me on November 19th. We all need to head out for a celebratory post-WOD pizza.


SCF family that showed up for a Snowy Wednesday night WOD

Paleo Recipe Thursday

Pumpkin Bison Chili

Not sure what it is but when this time of the year rolls around I have three foods on my mind.
1) Pumpkin
2) Bacon
3) Bacon

Just kidding, I have bacon on my mind all year round. But, fall definitely brings with it a desire for specific foods, pumpkin, apples, pies, etc. I want to put pumpkin in everything and with the chillier weather upon us hearty “rib sticking” soups/stews/chili’s are perfect. I don’t really know what it means when food will “stick to your ribs” but I think it’s a saying. My dad says it…that doesn’t mean it’s a saying though.   Anyway, about a week ago I made this for the fam and it was a pretty big hit. I think you’ll FALL in love with it. I know the recipe looks long but just FALLow through and it’ll be worth it. FALL as in autumn. Get it?!?

I’m embarrassed.  Let’s not talk about what just happened back there.
2lb ground bison
½ pie pumpkin peeled and cubed
2 cans fire roasted tomatoes
1 can fire roasted green chilies
½ can of tomato paste
1 small onion diced
1 yellow bell pepper diced
2 cloves garlic chopped
¼ cup maple syrup
2 tbls cumin
1 tbls oregano
Dash of each of the following: cinnamon, cloves, ginger, allspice
1 cup beef broth
Salt & pepper

Note: If you’re on the LuRong Paleo Challenge maple syrup is considered a cheat, you can omit it completely or sub in an acceptable sweetener. The amount of maple syrup that you actually consume once it’s displaced in all the other ingredients is minimal I’m sure but had to give you a heads up. A cheat is a cheat after all.
Place cubed pumpkin on a baking sheet and drizzle with evoo. Roast cubed pumpkin in a pre-heated 400 degree oven for 30 minutes. In a large pot, Brown bison meat in cooking fat of your choice. Once cooked  Add onions and garlic, stirring to prevent burning until fragrant. Add rest of ingredients except beef broth. Stir. Slowly add beef broth until you achieve desired thickness. Bring to a boil. Stir again. Reduce heat and cover allowing it to simmer until pumpkin becomes tender.



Coach Justin

Coach Justin is in the house!  We will be adding two more classes starting next week, drum roll please… much request we will be adding a 6:30pm regular crossfit class Monday and Tuesday nights!  This is very exciting and a much needed class, coach Justin will be taking the lead in these classes. Again the new class times start next week so spread the word or post your comments here, we would love to hear from you.

Now it’s getting colder and colder outside and this seems to be the weather when most of us want something warm to drink! But let’s not forget to keep up our water intake.  Liquid math is your body weight x 0.5= the number ounces of water you should be drinking per day!  Hydration levels affect how fast you run, how much you lift and how you recover.  Spend the time to dial in your formula and make a conscience effort to get the right amount of ounces of H2o in.  Tomorrow’s PR starts with today’s water intake!

Tony and Jimmy H

Dr. Hawley’s Health Corner – The Infamous “Shin Splints”

Lower leg pain is a very common occurrence with those starting a new fitness routine including CrossFit.  Shin splints are a very specific type of lower leg injury that is a result of overused muscles in the lower leg.  When shin splints occur you will have pain either on the front of your lower leg bone (Tibia) or just to the inside of your lower leg.  This pain is most pronounced with jumping or running activities and is most likely associated with either overused muscles or improper shoe wear.  

With improper shoe wear comes increased stress put on your lower leg muscles to create a “stable” foot and causes tearing of the muscle fibers, most notably at the tendons.  This is the same issue you will have with muscles that are overused, most commonly associated with a drastic change in your training routine.  The proper shoe depends not only on your workout activity but also your foot type and your lower leg muscle strength.

Treatment and prevention of Shin Splints involves stretching, strengthening and daily maintenance of your lower leg muscles along with an adequate warm-up before each workout session.  

It is important to distinguish Shin Splints from some of the other common lower leg injuries such as Tarsal Tunnel Syndrome, Plantar Fasciitis and Compartment Syndrome as the treatment varies drastically.  Should you be experiencing any of the above symptoms contact your local Sports Injury Specialist for an evaluation.  

Dr. Andrew Hawley, Certified Chiropractic Sports Physician



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Jim Donohue – Before and After

I vividly remember the very moment I decided that something needed to be done. I was having trouble sleeping one night, so I put myself on the couch so I wouldn’t disrupt my wife. As I was trying to fall asleep, I remember getting the distinct feeling that my heart was not beating. I tried to find a pulse, and I could not. I was in legitimate fear that I might fall asleep and not wake up the next morning. I was 34, the father of two beautiful children. I was 5’9” and 263 lbs. I had been living an unhealthy lifestyle for quite some time. In high school and in college, I was very athletic.

When I turned 21, the perfect storm hit. Now, I could legally drink beer! Within a month of my birthday, I got my first job in sales where I was traveling daily. After a long day “on the road” there was nothing more rewarding than a nice cold beer…or two….or three (you see where this is going). There was never any energy left over for working out, and because I was just starting out in life, there wasn’t a whole lot of expendable cash for smarter grocery choices either. Fourteen years later came my sleepless night on the couch. The next day, I joined Crossfit in Southington, CT. Needless to say, from a fitness point of view, it was a big jump off the high dive, but I knew it was the only way that I would be successful. I think that every Crossfitter thinks that their box is the best, and the people with whom they work out with are the greatest, but mine TRULY are. One of the biggest obstacles I had to overcome was a severe calf pain every time I exerted myself. It was one of the first things I mentioned to one of the owners of Crossfit Southington, Bobby Vargo. He told me that he could show me how to fix that, and sure enough, that afternoon, he showed me a simple stretch, and I have not had the pain since. 

My first day at Crossfit was May 23, 2012. It is an anniversary I will celebrate every month and every year for the rest of my life. In the last five months, I have:
• lost 52 lbs
• Lost six inches off my waist (and now wearing the same size jeans I did in high school)
• Went from not being able to run a mile, to running six miles easily AND competing in my first 5k
• Not being able to do a single pull-up to doing virtually as many as I want
• Competed in my first Garage Games
• Got 248 reps on my first attempt at “Fight Gone Bad”

 I’ve come to realize that fitness and weight management truly are journeys, not destinations. And with the help of Southington Crossfit and all that it represents, I’ve been able to get on the road to health. I always had this vision of a healthier version of myself. Because of Southington Crossfit, I’m glad to say that there is no rear-view mirror in my life. I cannot, and I WILL not go back to living unhealthy lifestyle. I know I still have a long way to go, but I live every moment by a very simple motto:
Never again. 


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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