The 7:30 pm class is cancelled tonight, Tuesday, March 3rd.

No Victory Too Small

Dorito 2This is what the desk in the English Office at West Haven High School has looked like for the past week.  My boss has been on a Nacho Cheesier Dorito kick for the past month.  Well, I’m not sure how well y’all know me, but if you do, you know that I’ve been on a Dorito kick for about 33 years….A “kick” that I am able to keep under control on most occasions…

So, you can imagine the incredible temptation that presents itself when I walk into this office daily, with no one around, usually starved (because I’m there to heat up my food), and the bag wide open for the taking. That two minutes while my ground turkey is heating in the microwave usually consists of me walking to the back at least three times before turning around grabbing my weighed protein and zucchini and leaving the office.

And do you know what I say to myself?  “Nice work, girl“…Another success…

It seems so small a victory, but really, it’s not, because chances are it will lead to greater victories.

Last week, I was scrolling through my Facebook newsfeed and I saw that a friend posted, “Made it through a snow day without any wine.  This is a break-through“.  The following day, I saw, “Bought a jar of peanut butter and wasn’t a fat-a#$.  Took me a whole week to eat it“.  In this same day I saw, “Finally made it to the gym three days this week.  Makes sense since I pay for this monthly“.

All victories.  Small, but nonetheless, victories.

If you acknowledge your small victories, you are more likely to obtain greater victories.  If you are constantly berating yourself, you are more likely to throw in the towel.  Additionally, many small victories can lead to a GIANT success.

There is no victory too small for you to shout from the roof tops, even if it’s just the shouting that goes on inside of your head…





Chris L.

Chris L.

Plans for The Open

It’s hard to believe that The CrossFit Open begins THIS THURSDAY!  If you are wondering what the Open is, or any logistics regarding it, please see the previous blog entitled “The CrossFit Open: Jump on It!” So far, we have 86 people signed up.  This is awesome, but I’m pretty confident that we can get to 100!!!!  COME ON!  It’s the best $20.00 you’ll spend in quite some time.  Go to to sign up.

We are encouraging the majority of our Open athletes to perform their weekly workout on Saturday mornings.  The class WILL NOT deduct from your weekly allotment of classes.  When you sign in, you will simply click “The CrossFit Open” and, once again, this will NOT take from one of your weekly classes.

There are 2 divisions in the CrossFit open “Scaled” and “Rx”.  When you register, it will not ask you under which division you plan to compete.  You will have the option to select this workout to workout.  If you scale ALL workouts, you will be on a leaderboard with all other scaled athletes.    If you mix an match, you will be placed on the RX leaderboard, but never above those who do not scale the WODs.  You can, however, see where you placed for that SINGLE Rx workout against other Rx’d athletes.

Please Register under the team name Shoreline CrossFit, unless you are joining “The Shoreline Sixpacks”, or “Dirrty 6:30″, in which case the administrator of this team would have to approve you (it is not a member of the SCF Staff).

As mentioned, Open workouts will be held on Saturdays for the next five weeks:
-2/28 – 7:00am, 8:30am, 10:00am
-3/6 – 7:00am, 8:30am, 10:00am
-3/14 – 7:00am, 8:30am, 10:00am
-3/21 – 7:00am, 8:30am, 10:00am
-3/28 – 7:00am, 8:30am, 10:00am

This means that even if you are NOT doing the Open, you will have to adhere to these time slots.

If you are doing the Open and Saturdays don’t fit your schedule, we’ll be posting a sign up sheet in house for the following times:

  • Fridays at 9:00am

  • Sundays at 10:00am

Post Open after party will be held on March 28th after the final workout. All are welcome.

 Email with any questions

COME ON….CAN WE MAKE IT TO 100??!!!!?!!

Jess and Eliza working on their barbell step-ups

Jess and Eliza working on their barbell step-ups

Mr. Wirth working on that swole...

Mr. Wirth working on that swole (and Officer Roy looks thrilled)…


Father and daughter duo, Dave and Carolyn, working hard in a Wednesday partner WOD.

Amanda used to be afraid to jump, but not anymore!

Amanda used to be afraid to jump, but not anymore!

There's another Vigliotti on the block, or should I say, two!  Welcome to the gym, John and MaryRose!

There’s another Vigliotti on the block, or should I say, two! Welcome to the gym, John and MaryRose!

Alicia M., getting after the KB push-press.

Alicia M., getting after the KB push-press.

Sarah G, always focused

Sarah G, always focused

The CrossFit Open: Jump on It!

It’s hard to believe it is that time again….THE CROSSFIT OPEN!

For those of you who are newer to the game, there are three stages of official CrossFit competition during “Games Season”:

1. The CrossFit Open: a 5-week competition open to ANYONE in CrossFit.  It is an Online competition, with a new workout being released weekly.  This year, there is a scaled division.  The 20 top RX’d athletes in the region go on to a Regional event in May.  The top 15 teams also go on to this Regional. Here is what Games.CrossFit.Com has to say about the Open:

“The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. 

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.

You can either perform the Open workout at a participating CrossFit affiliate where you will be judged in person, or you can film your full performance and upload it to YouTube or another video-sharing site. The video will be displayed alongside your score so other CrossFit athletes can be your judge. 

You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m. PT, and scores are due the following Monday at 5 p.m. PT. 

The 2015 Open begins Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT, Monday, March 2. Don’t be late!

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible”. 

2. The CrossFit Regional: The top 20 athletes and 15 teams from our region compete against each other for three solid days.  This year, we have been combined with The Canada East Region, which has made the competition even denser!  The Regional will be held in HARTFORD, CONNECTICUT this year (BOOM!)!!!  The top 5 females, top 5 males, and the top 5 teams will go on to the CrossFit Games in July.

3. The CrossFit Games: Yeah, this is NO joke… This is the ultimate test of fitness, the best of the best, which takes place in Carson, CA in July.  This is what you watch on ESPN.  But only 1% of the CrossFit population gets this far, so where do you fit in?????


So what, you know that you will not qualify for the Games, or even Regionals, why do the Open?


It will hold you accountable.  It will make you want to be better. It will make you learn new skills, lift more weights, and move them faster.  It will tell you where you stand as compared to other athletes ALL OVER the world.  It will sweep you off of any plateau you’ve found yourself on in CrossFit.  And, most importantly, in will vastly improve the already wonderful community that we have at Shoreline CrossFit.  I can sincerely tell you that you will NOT regret signing up for the CrossFit Open!

If I told you that you would make a best friend for 20 dollars, improve your double unders for 20 dollars, or PR on your clean and jerk, who of you would say no???!!

For 20 dollars you will have five-weeks chock-full of excitement.

Open Saturdays at SCF

For the past couple of weeks, we have been preparing you for the Open.  On Saturdays, we have switched to individual workouts so that you can adjust to the “ambiance” that will be present each Saturday at SCF.  Every Saturday, we will be performing the week’s Open WOD.  The energy will be ELECTRIC, trust me!  Even if you’re not competing, you will be doing the WODs, so why not sign up??  If you think that you aren’t ready to compete at RX, or “Performance/Competitor” level, sign-up in the scaled division.  If you are competing in the Open you will NOT have to sign-in on Saturday and use a membership day to compete! If you cannot perform the WOD on Saturday, there will be a designated time slot, with oversight by a coach on Friday mornings and Friday nights.

Team Structuring

This year, we have two SCF athletes making a run at competing as individuals, Megin Oczcowski and LP.  These two athletes are going to have to work strenuously to qualify for one of those coveted 20 spots.  Shoreline CrossFit also would BE OVERJOYED to qualify a team to represent our box at the Regional.  THIS IS WHERE WE NEED ALL OF YOU!  Some of you may shine in one or two of the Regional workouts and YOU can contribute to our team making it to Regionals!  We encourage you to sign up under team “Shoreline CrossFit”, which is our gym’s main team.  Please be assured that any lack of performance cannot hurt our team. We’d prefer to have as many athletes as possible on the “Shoreline CrossFit” team to represent our gym the best way possible and give us the BEST chance at qualifying for Regionals, but if you’ve had your heart set on competing on a smaller team with members from our gym, this is fine too.

LP’s Projections 

I sincerely believe that with the addition of the scaled division, the Open may be structured differently this year.  In previous years, it has been high intensity cardio and low skill.  If there were movements that required a degree of skill, they were put at the latter end of the WOD (i.e. think of where muscle-ups always came in).  Now that there is a scaled division option, and less spaces to qualify, I think you will see heavier weights and more skillful movements.  Take this potential into consideration if you are “on the fence” between scaled and RX.

The After-Party (yee-HAW!)

On the concluding Saturday of the Open, March 28th, we will have a party following the 10:30 class at the gym.  Beer, food, music, and SCF love.

Give yourself a reason to celebrate.  SIGN UP.

Go to:  You cannot miss the link to sign up.

It’s 20 bucks.  What do you have to lose?!!!!

Here’s some videos to get you fired up from Opens of the past:

An overview of all the WODs of 2012-

An exciting video of 12.2-

12.4 (GOD, I wish this WOD would resurface this year!)-