The Pull Up Program Pay Off

The results are in, and the Pull Up Program works!

Human movement can be playful while presenting a huge challenge.

Turning off the clock to enjoy some new modalities is very necessary in our quest for fitness.

Pain fests are not meant to be an everyday thing.

Slow, controlled movements, that require skill and months of hard work can become recess on the playground if you are really dedicated to learning them.

Awesome work Wendy and Jen D, all of your hard work is paying off and I can't wait to see where you go with it from here!

The Pull Up Program Pay Off

By: Jen Conlin

Legitimus Rowing Clinic!

On December 1, Coach Jen Conlin is hosting CFL's first ever Rowing Clinic.

There are limited spaces available, sign up now to reserve your spot!


The 2 hour clinic will start with the fundamentals of posture, grip, and foot positioning. 

You will learn to gently go from one movement to the next... focusing on sequencing the different elements of your stroke in a way that will produce a more efficient rowing cycle.

The goal of this clinic is to improve your rowing skills; whether you're hoping to compete or just improve your overall rowing technique.

Topics that will be covered:  

Understanding the erg, pacing, how to train for competitions, and the beauty and efficiency that you can have on the erg.

All fitness levels and abilities welcome.

This clinic will fill up fast and has limited spacing; there is only room for 15 athletes!

If you are interested please sign up now... don't miss out!



Clinic will be lead by CoachJen Conlin;  CrossFit Concept2 rowing certified

More Thanks

I wanted to give a big thank you to Diana Gompper, owner of Head Over Heels Salon and member of CFL.

I was the lucky recipient of a beautiful gift basket full of hair products, nail polishes, lotions and other various, beautiful girly things.

I have to make a few confessions here:

Confession #1: (this is actually more of a statement) I see Diana every 6 weeks for what is by far, the best haircuts I have ever had.  I was not blessed with thick, gorgeous hair.  I have thin, brown stick straight hair.  But in Diana's hands, she works some miracles.  Her staff is so friendly and nice.  They now cut my 3 year old and 5 year old's hair also.  They treat them like princesses and smile as they sprint around the salon like wild monkeys.  My advice: Break up with your old stylists and go here!

Confession #2:  I love hair products and used every bottle in the basket as soon as I got home from the comp.  They are amazing.  I will buy them when I run out (which might be next week. I use liberal amounts).

Confession #3:  My 5 year old lost a tooth the night of the comp and I put one of the nail polishes under her pillow.  It was red and sparkly and I told her it was filled with fairy dust.  (Thanks Diana!)  She can't read so our secret is safe here.

Thanks again Diana and staff!!!

Marnie Smith

Mom's Comp Shout Outs!

The second annual Mama Said Knock You Out Competition had an amazing turn out. 

We are lucky to have had the opportunity to work with such wonderful people, and see so many awesome athletes in action.

Below are a few of the really stand out people that made this Competition such a memorable, and successful event:

Jisselle Assad of CrossFit Iron Will: Jisselle placed 1st in the first two wods on Saturday, and 2nd in the 3rd. She was the front runner going into the Final Wod, and placed 2nd overall!! Jisselle trains 20 hours a week, is the mother of 4, works two jobs, and is a full time nursing student with a 4.0 GPA! 

Julianne Drake of CrossFit Storrs: Mama Said Knock You Out 2 was Julianne's first CrossFit Competition, and she finished in the Top 5!

Angie Connors & Colleen Murphy of CrossFit Legitimus: Both Angie and Colleen PRed their snatch, getting 65# over head for the first time!

Marcie Hamel Of CrossFit Reckoning: Marcie had never snatched 65# before the Mom's Comp, and did it 10 times in the 3rd wod! Congrats Marcie!

Kevin O'Connell of CrossFit Legitimus: Kevin gave countless hours of his free time to help prepare our gym for the big day. He always goes above and beyond his duties as a Coach and we are all so thankful for his kindness.

Mikki Durkin of CrossFit 203: Mikki has a 5 month old daughter, and still managed to finish in 11th place! If you missed her on the rings in the final wod, you missed out! Truly inspiring!

Valerie Gordon of CrossFit Legitimus: Val spent her entire day off taking pictures of the Competition, and also wrote up some amazing press releases and articles for the local papers. Thanks Val!

Cheryl Trzaski and Kathleen Bellemare of CrossFit Strongtown: Both Cheryl and Kathleen were part of the over 50 crew, and showed amazing determination when they successfully flipped that huge tire!
 

Amanda Beaudreau of CrossFit Legitimus: For your endless patience on the day of the Comp, and all that you do to help CFL on a regular basis... we love you.

And last but not least:

Lori Assad of CrossFit Iron Will: Legitimus owes Lori a huge apology! Her scores were miscalculated and she should have been included in the top 15, making it into the Final Wod... but wasn't on account of our error. To make us feel even worse, we found out that amazingly, Lori just had a baby 6 WEEKS AGO! Talk about a strong athlete! Lori, you are an inspiration to Mothers everywhere, and we are so sorry that we didn't get to see you tackle that last wod!

Mom's Comp Results!

2012 Mom's Comp Results(2)

(click the image above to enlarge)

(click the image above to enlarge)

I Got Some Damn Pull Ups!

((This after school program can be modified and adjusted to fit each member's individual needs)
 

And we're back with more Pull Up Programming.

This is for those of you who are in the, "in between," stage...

I'm talking to you if: You can feel a kip in your near future but just can't see it yet.

This program can also be modified for those of you that have 10-20 pull-ups of any kind.

Let me say this, and I mean it:

Kips are great... but don't ever stop loving on the dead hang pull up, they will always out rank the kip in my book.

Before going through this program, use the mobility tools that we use in class for our upper body. 

Do not, I repeat, do not do this with out being warm and mobilized.

Repeat this twice if you have time, if not once works, too.

Thumbs around the bar (these videos rock):

The Hook Grip for Dummies

More Hook Grip Goodness

5 sets of five low ring rows.

Take about 1/2 of your max dead hang pull-ups and base the rest of the sets on that number.

x2 resting 45 seconds between sets

Grip of choice chest to the bar pull-ups (mix grip, pronated grip, supinated grip).

3-5 Ring or box dips(Use band if needed)

3 sets of 5 Dumbbell Strict presses

Negatives:

Jump up until your chin is over the PUB in each grip.

 Lower yourself down counting down from five. Do that twice in each grip.

Slow and controlled with a tight body position. 

Lock your body up, knees, ankles and hips in the hollow.  

Your thumbs should be around the bar in all your pull ups. 

If you're putting some kips together it's time to spend some time with me so we can make a plan for the advancement of your kip. 

Send me a text, or call and set up a one on one before, or after class. 

Or if you want to make it more personal go onto our web-site and buy a one-on-one training session with me and we can work on your program. 

To Your Success!

Jen 



PS... Check out other Pull Up Program Info here.

Pull Up Program Part 2

Shout Outs!

It's been a great week at Legitimus, with members doing all kinds of awesome things; here's just a few off the top of our heads:

The Fire Breathers!!

Congratulations to Amanda, Jillian, Corey, Ben, Larissa, Wendy, John, Jackie, Kat, Lisa and Drew for finishing a 6 mile obstacle course at last week's Beast Of The East.

It was a COLD morning, and these guys took that course by storm... jumping walls, carrying sand, and pulling sleds... nice work everyone!!

Also killin' it last week at Beast Of The East was Andrew, who took time away from his studies at Quinnipiac University to represent CFL!

Andrew handled the competition like a pro; he was calm, grounded, and focused... but still had fun!

He listened carefully to all Jen's cues and was able to really apply everything he worked on this summer.

 
Congrats on another successful competition Andrew!

Next up is Kevin... who has been helping clean the Gym almost every day, and is an all around awesome and attentive Coach to work with.

If you haven't had the opportunity to attend one of Kevin's classes yet, you are missing out!

Nice job Kevin, we are lucky to have you around!

Last but not least... we've got to thank Mother Marn for giving up her weekends to paint the gym and make it look amazing for the upcoming Mom's Comp.

Thanks again for all your hard work!