THURSDAY 7.31.14 WOD

DEADLIFT

PART 1:

15 Min AMRAP NOT FOR TIME

5 to 10 Elevated Ring Rows feet on a box
10 Total Alternating Reverse Lunge (holding a KB in the goblet position)
Jog to 100m

PART 2:

3 Rounds for time:
50 Fwd Walking Lunges
15 Burpees

PART 3: Coach led stretch

-OR-

OLY WOD WEEK 11/12

Snatch- 80%x1, 85%x1x3, 80%x1
Snatch Pull – 90%x3Rx3S
Snatch Push Press – 90%x3Rx3S
Good Morning – 5 x 5 95/65+

Then

3 Rounds for time:
10 V Ups
10 Back Extensions

FITCAMP WOW 7.30.14

Fit Camp 140730

“Fitness Test”

20 Minute AMRAP

50 Wallballs
50 SUs
40 Box Jumps/Step-Ups
40 Sit-Ups
30 Ring Rows
30 KBS
20 Cals
20 DB Strict Press
10 Tire Flips
10 Strict Pull-Ups
10 Push-Ups

-Or-

“Challenge”

40 Wall Balls
40 DUs
30 Sledge Hammer Strikes
30 Sandbag Lunges
200m Weighted Run
20 Plate Burpees
10 Tire Flips
10 Dips (Ring/Stand)
5 Prowler Push (+50)
5 Rope Climbs

Kids Do Work WOW 7.30.14

photo (2)

Warm-Up:

3 rounds:
10 side to side hops
high knees to cone
10 side to side hops
butt kickers to cone
10 side to side hops
bear crawl to cone

Skill:

Slow motion squats

WOD:

8min AMRAP
5 dips
10 step ups
Run to cone and back

Game:

CF hopscotch

Cool Down:

Yoga poses

Ribs and BBQ Sauce Recipe by Tina

Dry Rub Ingredients:

  • 1 TBS sea salt
  • 1 TBS paprika
  • 1 TBS garlic powder
  • 1 TBS onion powder
  • 1 TBS chilli powder
  • 2 TSP of each: ground black pepper, cumin and cayenne pepper

Seasoning and cooking the ribs:

  1. Combine all spices rub on both sides and place ribs on a baking sheet, rub side down
  2. Preheat oven to 250 bake for about 2 hrs and 45 mind turning occasionally

BBQ Sauce Ingredients:

  • 1/2 onion minced
  • 4 cloves garlic, grated
  • 1/2 tsp black pepper
  • 1/2 TBS sea salt
  • 2 cups of organic ketchup
  • 1 4oz can of organic tomato paste
  • 2 TBS liquid smoke
  • 1/4 cup coconut aminos
  • 1/2 cup honey
  • 2 TBS hot chilli paste ( I use sambas oelek brand)
  • 1/3 cup cider vinegar
  1. In large sauce pan, combine onion and garlic in medium heat and simmer for 5-10 mins, so it’s translucent, don’t brown it
  2. Add all other remaining ingredients, turn to medium low heat. Stir frequently until mixture is mixed well then turn down to low low until all the flavors come together about 20 mins
  3. Ideally, put the BBQ sauce on the ribs about 30 mins before they are done
  4. If you’d like to crisp them up, put under the broiler for 5 mins after the previous steps are complete

WEDNESDAY 7.30.14 WOD

JP DL

PART 1:

Back Squats

10 Sets of 3 Reps.

There is no set weight or % for this today. Go up in weight, find something heavy and then finish the remaining sets at that weight.

PART 2:

Choose any of the following options, feel free to mix and match. This is a skills practice session there is no score.

With a 12 Min Clock, Every 2 Min Complete

1 to 5 Muscle Ups either on the rings or pull-up bar + 6 Total Pistols

or

10 to 15 TTB or Knee Ups + 6 Total Pistols

or

10 Burpee Box Jumps

-OR-

OLY OPTION WEEK 11/12

Clean & Jerk – 80%x1, 85%x1x3, 80%x1
Clean Pull – 90%x3Rx3S
Front Squat – 90%x2Rx4S
Mid-Hang Snatch High-Pull – 70%x3Rx3S

TUESDAY 7.29.14 WOD

railing

The cooking class at Greenwich Country Club was so successful that we’ve received several requests for the recipes. Chef Armstrong has generously offered to share so if you want a copy of the menu with detailed instructions shoot us an email @ Crossfitstamford@gmail.com.

PART 1:

10 min to Establish 5 Rep Cluster

PART 2:

“Fractured Jackie”

With a Partner – both partners will complete the triplet 2x

500 m Row
25 Thrusters 45 lb / 25 lb
15 Pullups

P1 Will complete 1 Full round by themselves.
P2 will complete a full round by themselves.

PART 3:

Coach Lead Stretch

-OR-

OLY WOD WEEK 11/12

FULL Clean – 75%x2Rx5S
Snatch Balance – 83%x3Rx4S
Push Press – 90%x3Rx3S

Then:

3 Rounds for time:
20 Russian Heavy Swings
12 AbMat Sit Ups

Top 10 Male Rx Times
Jared – 5:53
Kyle – 5:54
Tino – 5:59
Nelson – 6:12
Nick D – 6:23
Garrett – 6:25
Milo – 6:31
Dave – 6:34
Hopper – 6:39
Conor – 6:49

Top 10 Female Rx Times
Ice Box – 7:26
Karen – 9:41
Karen – 8:15
Hannah – 8:24
Katelyn – 8:25
Cat – 8:26
Carolina – 8:27
Denise – 8:27
Susie – 8:48
Margot – 8:58

MONDAY 7.28.14 WOD

cf tt

Greg and Lynsey at CrossFit TT in So. Burlington, VT with owner, Meg, Kyle’s Sister

False Grip Progression – GymnasticsWOD.com

Part 1:  Tabata Circuit, performed in two rounds:

2 Rounds of 4 intervals at each station. Each interval is 20 seconds of work, followed by 10 seconds of rest:

#1 Wall Balls

1 Min Rest

#2 DUs

1 Min Rest

#3 Air Dyne

1 Min Rest

#4 Alternating Reverse Lunge

1 Min Rest

Part 2: Group Stretch

-OR-

OLY WOD WEEK 11/12

FULL Snatch – 75%x2Rx5S
SPLIT Jerk – 84%x3Rx2S, 84%x2Rx3S
Clean Pull (on top of 2 45′s stacked on each other) – 100%x3Rx4S
Back Squat – 90%x2Rx4S

SUNDAY 7.27.14 WODs

photo 2 (24)

CrossFit Class WOD

Part I: Rowing & Strict Pull-up Technique

Part II: Conditioning

With a continuous running clock, perform the following:

0:00 1000/750 Meter Row
5:00 50/30 Burpees
10:00 30/20 Strict Pull-ups
15:00 50/30 Wall Ball 20/14
20:00 150 DUs*
25:00 3/2 Laps

*Several DU scaling options will be available.

Part III: Stretch

Oly Class WOD

20min each (snatch/clean)

Done as a complex -

First pull, pause 2 seconds, back to the ground.

Snatch/clean pull

Full snatch/clean

SATURDAY 7.26.14 WOD

YOGA2

PART 1:

1 Partner must establish a 1 Rep Max Clean

Once the clock hits 5:00 Partner 2 will have 5 Min to:

Establish a 1 Rep Max Snatch

Partners may assist each other with loading unloading the bar

PART 2:

“Couples Crush” Partner WOD from North Haven WOD #3

“I like to Move It”

Each team will have 8 MIN to Complete the following:

Buy In – 1000m Row

then

50 Burpees to plate
50 Thrusters 45lbs for men and women

Barbell scaling options: 40/40, 30/30, 20/20, 10/10

PART 3: Coach Led Cool Down

-OR-

OLY WOD

Full Snatch – 70%x1, 73%x1, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1
Clean & Jerk – 70%x1, 73%x1, 75%x1, 78%x1, 80%x1, 83%x1, 85%x1
Back Squat – 77%x2Rx4S

FRIDAY 7.25.14 WOD

francisco

“DIANE”

For Time, Complete 21-15-9 reps of:
Deadlift 225/155
Handstand Push-ups

Scaling options:

15-12-9 reps
Deadlift 225/155 or 185/135
Handstand Push-ups Head to Floor or Head to 1AM or 2AM

or

15-12-9 reps
Deadlift 135/95 or 115/75
Handstand Push-ups to 2AM for male or female or Pike Press on Box or Heavy Strict DB Presses

OPTIONAL CASH OUT

With a Partner, partner 1 runs to fence and back. P2 rests. Switch.
Both members will complete 5 Runs individually.

PART 3: Group Cool Down.

Top 10 Male Times
Jared – 3:48
Mike P – 4:35
Seth – 4:35
Milo – 6:50
Rick – 7:41
Dave – 8:27
Mike L – 15:00

Top 10 Female Times
Ice Box – 10:05
Tina – 14:07

Get to know our new coaches – Mike P

IMG_0620

This week’s featured new coach is Mike P. You might know him as the really tan guy who doesn’t own shirts. We’re excited to welcome him to the coaching staff and encourage him to buy CFS t-shirts at a discounted price to wear while leading class.  Read below to get to know Mike.

1.) Why’d you join CFS? What got you into CrossFit?
I joined CFS after a friend of mine joined and had awesome things to say about the gym and the coaching. After doing Crossfit for a few months in a typical franchise gym and getting yelled at for dropping weights, I knew I needed to find a Crossfit gym. After passing my fitness test in a class WOD, I was hooked and joined immediately.

2.) What interested you in becoming a CF Coach?
I have always enjoyed helping others improve in a sport or activity if I felt I could provide advice in any way. After gaining a lot of knowledge and experience for the past year from all of the other coaches at CFS, I found myself helping other members and enjoying it. I asked if it would be possible for me to become a coach and Andy and Kirstie gave me the shot.

3.) What’s your favorite aspect of CF and CFS in particular?
My favorite aspect of Crossfit is that there are tons of different movements and skills, which makes it impossible to perfect in my opinion. I always find room for improvement whether it would be in olympic lifting, kipping movements, traditional Crossfit movements or just endurance in general. Everyday is different and it never gets boring. All day at work I look forward to coming to workout, which was missing when I used to go to a regular gym. It makes me feel like I did when I was in school and looked forward to going to a hockey practice or game.

4.) What are you most interested in learning to become a better coach? What are you working on?
Olympic lifting is by far the most technical aspect of Crossfit. So much of it has to do with form, which is why I consistently research and study the snatch and clean and jerk movements. A good coach knows the importance of proper form to prevent injury. My biggest weakness is endurance so I’m always testing out and researching different workouts and diets to improve my cardiovascular output when I’m not working on olympic movements.

KIDS DO WORK WOW 7.24.14

ima1e

Warm-Up:

Dot drills and shoulder stretches

Skill:

Rope climb

WOD:

7min AMRAP:
5 Med ball slams
7 Wall balls
Run 1 suicide

Game:

Class vote

Cool Down:

Yoga poses

AREA COMPETITION UPDATE

For additional competitions please visit Rx Competitions

August 9, 2014

“Couples Crush”

Where: North Haven CrossFit, 70 Old Broadway West, Unit D, North Haven, CT
When: Saturday, August 9th, 2014 from 8:00am to 1:00pm
Cost: $106.35/team
Format: 2 Person Teams (1 Male/1 Female), Rx and Scaled Divisions

August 16, 2014

“Summer Meltdown”

Where: Trinity College, Ferris Athletic Center, 300 Summit St, Hartford, CT
When: Saturday, August 16th, 2014 at 8:00am
Cost: $80/athlete; $160/team
Format:

  • Men/Women Rx
  • Men/Women scaled
  • Men/Women masters
  • Men/Women team Rx
  • Men/Women team scaled

August 23, 2014

“The Beat the Heat Throwdown”

Where: Yankee CrossFit, 24 Spring Lane, Farmington, CT, USA
When: Saturday, August 23rd, 2014 from 9:00am to 5:00pm
Cost: $80/athlete
Format: This competition is for individual competitors only and there are Rx and Scaled divisions for Men and Women.

August 30, 2014

“Megalodon Mash-up”

Where: CrossFit Cheshire, 360 Sandbank Rd, Cheshire, CT, USA
When: Saturday, August 30th, 2014 at 9:00am
Cost: $120/team
Format: This is a same-sex partner competition with Rx and scaled divisions.

*No registration site available yet

September 6, 2014

“BrickYard Brawl”

Where: CrossFit BrickYard, 1161 John Fitch Blvd, South Windsor, CT, USA
When: Saturday, September 6th, 2014
Cost: $140/team (includes t-shirt and lunch)
Format: This is a 2-person, same-sex team competition with 2 divisions, Male and Female.

September 13, 2014

“Sean’s Showdown”

Where: Elm City CrossFit, 1125 Dixwell Ave, Hamden, CT
When: Saturday, September 13th, 2014 at 8:00am
Cost: $60/team
Divisions:

  • Adult teams of 2 athletes of the different sex
  • Lil’ Beasts Teams of 2 athletes of either sex (same or separate) (8-12 years of age)
  • Lil’ Beasts Teams of 2 athletes of either sex (same or separate) (12-17 years of age)

Sean’s Showdown will be the first event of its kind featuring partnered events of same-sex teams as well as partnered kids. Come test your endurance, strength skills and capacity as we raise money for research and awareness for Spinabifida and the Children’s Hospital of Philadelphia.

September 27, 2014

“Autumn Assault”

Where: CrossFit Storrs, 1768 Storrs Rd, Mansfield, CT, USA
When: Saturday, May 17th, 2014 from 9:00am to 4:00pm
Cost: $150/team
Format: This is a same-sex partner competition with Rx and scaled divisions.

Fit Camp WOW 7.23.14

image

Conditioning – Chipper Interrupted

For Time: 25 Min Cap

40 Wall Balls
30 Box Jumps/Step-Ups
20 Push-ups
10 Strict Pull-ups
1 Lap w/Med Ball
10 Strict Pull-ups
20 Push-Ups
30 Box Jumps/Step-Ups
40 Wall Balls

Every 2MOTM Perform 3 Burpees (unless rowing or running)

-OR-

ADV
Row 500
40 Wall Balls
30 Box Jumps
20 Pull-Ups (Any Style)
10 Ring Dips
1 Lap w/Med Ball
10 Ring Dips
20 Pull-Ups
30 Box Jumps/Step-Ups
40 Wall Balls
Row 500

THURSDAY 7.24.14 WOD

IMG_0461

PART 1:

Find of Power or Squat Snatch heavy single of the day

then

3 singles at 90% of that max of the day.

PART 2:

Advanced Option:

For time Complete 12-10-8-6-4-2 reps of
Touch-and-Go Power Snatches @ 60% of today’s Max

This means 12 TnG snatches in a row. Rest as needed to get 10 TnG snatches, etc. Rest long enough to be able to do your next set unbroken.

Class Option:

For time Complete 12-10-8-6-4-2 reps of:
Heavy Swings (aim to go Rx 53/35 or above)
Push-ups
Air Squats

PART 3: Coach Led Cool Down

-OR-

OLY WOD

Squat Snatch- 70% x 2 Reps x 2 Sets, 75% x 1 Reps x 3 Sets
Snatch Pull on Pair of 45′s – 80% x 3 Reps x 3 Sets
Snatch Push Press – 80% x 3 Reps x 3 Sets
Good Morning – 3×10 95/75

WEDNESDAY 7.23.14 WOD

ALNJER

“Back Squat v Front Squat” – Box Life.com

h/t – Kyle H

PART 1:

A1. Close Grip Bench Press

1*5 60%
1*5 70%
1*5 75%
1*5 75%

A2. 6 Total Alternating Pistols

PART 2:

Choose One:

Run 200m
50 TTB
Run 200m

or

Run 200m
25 Toes-to-Bar or Knee-Ups or 50 AbMat Sit-ups
Run 200m

PART 3: Coach Led Cool Down

-OR-

OLY WOD
Full Clean & Split Jerk – 70% x 2 Reps x 2 Sets, 75% x 1 Reps x 3 Sets
Clean Deadlift – 103% x 3 Reps x 4 Sets
Front Squat – 80% x 2 Reps x 5 Sets
Mid-Hang Snatch High-Pull – 60% x 4 Reps x 3 Sets

THE “DO WORK” AWARD GOES TO DENISE!

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Congratulations to Denise for winning the latest “Do Work” Award. Keep reading below to learn more about her and her experience at CrossFit Stamford.

How long have you been CrossFitting?
Started On ramp February 2013 – 1 1/2 ago

Why did you join CrossFit Stamford?
I wanted to do something different. I wasn’t motivated enough at the regular gym. I came across and article about it and I knew that was it.

What is your favorite movement?
I have to admit I am starting to enjoy weightlifting quite a lot!

What is your least favorite movement?
Burpees of course!!

What is the best thing about CrossFit Stamford?
For me the best thing is/are the coaches I train with -Kevin, Kristie, Andy, Nick -are a huge part. No matter where you are physically, they will always make sure you work out correctly and will push you accordingly to improve. And of course the atmosphere, oh my ladies!! You need both to make it work!

Most memorable moment?
The most memorable would be during the in house Oly competition. I PR my split jerk out of nowhere!!!?

What are your fitness goals 3 months & 1 year from now?
Short term I am working on unassisted pull ups. And a year from now I would like to RX most of the WODS.

What are your favorite Paleo & non Paleo foods?
Paleo: Red meats (as Argentinian red meat is in my DNA!)
Non paleo: I have a long list, starting with dulce de leche!

What advice would you give a potential new member?
It looks intimidating and hard. And it is! But it will change your life in a great way. You will improve physically, mentally and socially and why not spiritually? That’s what it did to me

A celebrity joins the gym, who do you hope it is and why?
Will Ferrell assuming he is as funny in real life.. I find him hilarious!! It’s always good to laugh! And also he might give Kevin some comedy competition!

Tell us something we don’t know about you.
I was born without the dancing gene. I’m pretty bad at it!!

TUESDAY 7.22.14 WOD

CRAIG

PART 1:

Power Clean and Push Jerk Technique.

OPTION 1 – Newer athletes work on a heavy single rep with great form

OPTION 2 – Veteran athletes work on a heavy touch-and-go triple with great form

PART 2:

Complete 15-10-5 reps of:
Clean and Jerk 135/95
Run 1 Lap

Suggested scaling is to use approximately 60% of today’s Heavy Single
for the WOD.

PART 3 – Coach Led Cool Down

-OR-

OLY WOD

Hang Squat Clean (mid-thigh)- 65% x 2 Reps x 4 Sets
Snatch Balance – 70% x 3 Reps x 4 Sets
Push Press – 80% x 3 Reps x 4 Sets
Strict Toes-To-Bar – 3 Sets of 10 Reps

MONDAY 7.21.14 WOD

YOGA1

PART 1:

A1. FRONT SQUAT

1*5 60%
1*5 70%
1*5 75%
1*5 75%

PART 2:

“Couples Crush” Partner WOD from North Haven WOD #2

Only 1 partner can work at a time.

7 Min Time Cap

Buy in: 200 Double Unders

then

Ascending Ladder starting at 10 and going up by 5 of:
Wall Balls 20/14 or 14/10
Pull-ups or ring rows

PART 3 – Coach Led Cool Down

-OR-

OLY WEEK 10/12

Hang Squat Snatch (mid-thigh) – 65% x 2 Reps x 4 Sets
Split Jerk – 75% x 2 Reps x 4 Sets
Clean Pull on a pair of 45′s – 80% x 3 Reps x 3 Sets
Back Squat – 80% x 3 Reps x 3 Sets, 80% x 2 Reps x 2 Sets

SUNDAY 7.20.14 WODs

IMG_0452

Part I: Strength

Bench Press

Warm-up:
1 x 10 w/ Empty Bar
1 x 4 @ 50%
1 x 4 @ 65%

Working Sets:

4 x 7 @ 75% (Rest approx. 90″ in between sets)

Athletes who do not know their 1 RM will build to a challenging 5 RM making sure to rest 60 – 90″ in between sets.

Part II: Conditioning

20 Min AMRAP with a Partner

40 KBS 53/35
40 Wall Balls 20/14
Run 400m*

Both Athletes must complete run. Partner must be in the building before athletes can start working.

Part III: Stretch

OLY CLASS WOD

Part1:

Hang power snatch:

3 sets of 5
3 sets of 3
Single heavy (3 attempts)

Part2:

Hang power clean (no jerk)

3 sets of 5
3 sets of 3
Single heavy (3 attempts)