SUNDAY 11.23.14 WODS

Great turnout for the CFS Paleo Dinner at Morello! Big thanks to Catalina and the staff for hosting a great night.

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Freddy was very upset that he couldn’t sit with us and decided to eat standing…

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KYLE!!!

10:00 OLY TECHNIQUE

PART 1:

3 x 3 Snatch Balance OR Drop Snatch OR OHS
(Choose a skill transfer drill based on your Ability/Mobility Experience Level)

PART 2: Every 2 Min for 12 Min (6 Sets) – Building in Weight

1 High Hang Snatch + 1 Low Hang snatch

PART 3: Every 2 Min for 12 Min (6 Sets) – Building in Weight

1 Low Hang Snatch + 1 Full Snatch

 

11:00 CROSSFIT CLASS

PART 1: Mobility/Shoulder Prep

PART 2: 15 Minutes Gymnastics/Handstand Practice

INTER: Focus on being inverted and kicking up to wall
ADV: Focus on forward rolls & Free Standing Handstands

PART 3:

“THE GAUNTLET”
10 Burpees
10 Thrusters 95/65
10 Pull-ups
10 Power Snatches 95/65
10 Toes-To-Bar
10 Power Cleans 95/65
20 Box Jumps 24/20
10 Power Cleans 95/65
10 Toes-To-Bar
10 Power Snatches 95/65
10 Pull-ups
10 Thrusters 95/65
10 Burpees

SUNDAY NOVEMBER 30TH – “10 SECRETS TO A BETTER BODY SEMINAR”

Sunday November 30th @ 12:15 CFS will be presenting the “10 Secrets to a Better Body Seminar”.

Learn more about the food you eat and how to make healthy substitutions. Learn about sleep cycles, natural hormone production and many more interesting and helpful tips to living a healthier life.

There is no sign up required just show up!

SATURDAY 11.22.14 WOD

Nov OR

Congrats November 2014 On Ramp Grads!

WOD: 35 MIN AMRAP NFT

Complete each task resting approximately 30-45 sec between

Farmer Carry with HEAVY Pair of KB/DB (down and back across the gym)

1 R & 1 L Shoulder w/ Atlas stone or Heavy Med Ball

3-5 L-Chin Ups or Regular Chin Ups

8 Right Arm & 8 Left Arm Sledge Hammer Strikes into Tire

10-20 Cals on Air dyne ALL OUT SPRINT

30 Sec L sit hold (accumulate 20-30 sec on the Dip Stand or Rings)

FRIDAY 11.21.14 WOD “OPEN TEST”

CAT

Option #1: With a partner. 1 Person working at a time break up the work however you see fit.

20 MIN AMRAP

50 Cals Rowing
40 Air Squats
30 Swings 53/35
20 Burpees
10 Pullups

OR

Option #2: “OPEN TEST” 20 MIN AMRAP (ADVANCED COMPETITION VERSION)

50 Wall Balls (20/14)
50 DU’s
40 Box Jumps (24″/20″)
40 Toes to Bar
30 C2B Pullups
30 Bar-Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

FRIDAY- Olypmic Option

Snatch

2 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%
2 Sets of 1 Rep @ 85%

Behind the Neck Push Press

2 Sets of 3 Reps @ 75%
3 Sets of 2 Reps @ 80%

Front Squat

3 Sets of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

Clean Pull

3 Sets of 3 Reps @ 95%
2 Sets of 2 Reps @ 100%

CFS TEAM SERIES

team series

THURSDAY 11.20.14

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Part 1: 20 MIN CLOCK

5 Rounds of:

A1. Clean Grip Bench Press x 5-7

A2: Single Arm DB Row x 5-7 R & L

Part 2: 10 MIN AMRAP

With A Partner. P1 completes an entire round then P2 completes an entire round.

– 200 / 150 Meters Row
– 20 x Overhead Walking Lunges 45/25 Bumper

 

Olympic Option : Rest Day

CFS HOLIDAY PARTY FRIDAY DEC 19TH!

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The most anticipated CFS event of the year is back! Come celebrate at our 8th annual Holiday Party. This year we’ll be shutting down Lola’s downtown.

Friends & Family are welcome just be sure to RSVP so we can plan for space and chow. If you didn’t get the evite shoot us an email and let us know.

As always – dress to impress!

WEDNESDAY 11.19.14

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Part 1: 15 MIN Tempo Back Squat 3.2.1

– 65% x 3
– 65% x 3
– 70% x 3
– 75% x 3
– 80% x 3

Part 2: 2 Options

Option 1: 10 MIN AMRAP

– 40 Burpee No Pushup
– 50 Wall Balls Any Wt
– 60 Situps

OR

Option 2 (Competition): 10 MIN AMRAP

– 60 Cals
– 50 TTB
– 40 Wall Balls 20/14

Olympic Option:

Snatch

2 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%

Clean Pull

3 Sets of 3 Reps @ 95%
2 Sets of 2 Reps @ 100%

Jerk

2 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%

Front Squat

3 Sets of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

TUESDAY WOD 11.18.14

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Part 1: 10 MIN AMRAP NFT

– 20 Walking Lunges (hold pair of DB’s or KB’s at sides)
– 60 Sec. Rest
– Max Reps x Strict HSPU or Max distance Handstand Walk
– 60 Sec. Rest
– 5-10 Straight Leg Ring Rows
– 60 Sec. Rest

Part 2: 2 Options

1 – 10 MIN AMRAP
– 150 Jump Rope Singles
– 30 KB Front Squats 53/35
– 20 Pushups

OR

2 – 10 MIN AMRAP (Competition Option)
– 150 DU’s
– 30 Cleans 135/95
– 20 Ring Muscle Ups or 20 C2B Pullups

SUN DEC 14TH TEAM SERIES COMPETITION

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CFS Team Series Competition!

This is a 3 Part Series Event. Each competition will have 3 WODs. Event #2 will be in January and Event #3 in February leading up to the Open.

Top Rx and Sc Teams win $300. There will be an Event winner from each competition and an overall Series Winner.

Click here to REGISTER ONLINE

First come first serve this competition is open to the public so don’t wait too long to sign up!

Rx Teams – 2 Men & 1 Woman
Sc Teams – 2 Women & 1 Man

Each teammate must purchase a ticket individually. After registering:

Please email your:
TEAM NAME
TEAM MEMBERS
DIVISION
to info@crossfitstamford.com

Rx WODS:

WOD #1: “MASH UP”

Each Teammate must complete 2 Tasks:

Tasks must be completed in order.

150 DUs
50 Box Jump Reps 24/20
50 Swings 70/44
40 TTB
30 C2B Pullups
Unbroken HS Walk – Distance TBD

 

WOD #2: “HOLD ON”

2 Rounds

Each Teammate begins on a station – 1:30 at each station, running clock.

1. Hold in Deadlift Postiion. 225/135

2. Rower for Cals

3. Wall Balls 20/14

Score will be the combined Wall Balls and combined Cals. All action
must stop if the Deadlift person drops the bar.

 

WOD #3 “GRIP N GO”

For time:

Each Teammate will complete ONE couplet.

9-6-3
Power Snatch (135/75)
HSPU

9-6-3
Squat Clean (165/95)
HSPU

9-6-3
Front Squats (205/135)
HSPU

 

SCALED WODS:

WOD #1 “MASH UP”

80 DUs
40 Box Jumps 24/20
40 Front squats with KB 53/35
40 Swings 53/35
40 Situps
40 Ring Rows

 

WOD #2 – “HOLD ON”

2 Rounds

Each Teammate begins on a station – 1:30 at each station, running clock.

1. Hold in Deadlift Postiion 135/95

2. Rower for Cals

3. Wall Balls 14/10

Score will be the combined Wall Balls and combined Cals. All action
must stop if the Deadlift person drops the bar.

WOD #3 – “GRIP N GO ”

For time:

Teammates will choose ONE of the couplets to complete.

9-6-3
Shoulder to OH 95/65
Lateral Burpee

9-6-3
Front Squat 95/65
Lateral Burpee

9-6-3
Power Clean 95/65
Lateral Burpee

A Note to You From Paleo-Pack

A photo posted by Paleo-Pack (@paleopack) on

;

Paleo-Pack is designed to make your monthly meat order as easy as possible. Through www.paleo-pack.com you can sign up for a recurring meat subscription and on the first Tuesday of each month we will deliver directly to CrossFit Stamford.  Your Pack is put in the freezer and you can pick it up whenever is most convenient.

Is signing up for a recurring Pack too much of a commitment for you?  Or perhaps you like to switch up your order each month?  That’s ok!  You can order a la carte and mix and match to suit your needs. Remember – there are no membership dues, cancellation fees or delivery charges.

Who Are We?

Chaljeri Meats farm is located in Sullivan County, NY, roughly 2 hours from Stamford, CT.  Chaljeri raises grass-fed and finished beef without the use of antibiotics, hormones, or growth accelerators and we never, ever feed them grain.  We employ rotational grazing methods which keep our herds healthy, prevent overgrazing and ensure maximum efficiency in water, nutrient and energy cycling. All of our cattle are offered a choice of 16 minerals which they can freely choose from–they know what they need and go right for it. Our animals are kept outdoors year round with direct access to shelter when they feel they need it (which is rarely!)  In the non-growing season they are fed hay and baylege (wet hay).In addition to our grass fed and finished beef, Chaljeri offers pork, grass-fed and finished lamb and free range eggs.  We also offer a line of pet food so your dog or cat can be as healthy as you!

We believe part of our mission is a commitment to make sure a percentage of healthy food is provided to those who might not otherwise have access. To this end we have established food networks where we offer our products at a discount to lower income families. Chaljeri has also donated over 6,000 pounds of beef and pork to City Harvest, a great organization which makes sure families in need are provided for.

We look forward to answering any questions you might have at info@chaljerimeats.com, seeing you at the farm if you’re in the area and to having you try our healthy, sustainably raised meats and eggs.

Best,

Paleo-Pack by Chaljeri Meats

MONDAY 11.17.14

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Part 1: 10 MIN NFT

Option 1 – if you can do 3-5 Strict Pullups/Dips (Women) and 5-8 Strict Pullups/Dips (Men)

2-3 Rounds of:
– 5 Muscle Up Transitions
– 5 Stiff leg Muscle Up Transitions
– 5 Banded Strict Muscle Ups

Option 2 – for those who can not do strict pullups/dips yet

2-3 Rounds of:
– 3-5 Strict Pullups
– 3-5 Blocked Pushups
– 3-5 Negative Pullups
– 3-5 Blocked Negative Pushups

Option 3 – (Advanced) 10 MIN EMOM
– 1-3 Strict Muscle ups

Part 2: 10-12 MIN CLOCK

– Build To A Heavy Power Snatch

OR

– (Advanced) 1-1-1 Squat Snatch 50%, 60%, 70%, 80%, 80%, 80%

Part 3: 10 MIN AMRAP

15 Ground to OH 75/55
10 Lateral Burpees over the Barbell

OLY WODS WEEK 9

MONDAY

Hang Snatch

3 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%
2 Sets of 1 Rep @ 85%

Clean & Jerk

2 Sets of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 80%
2 Sets of 1 Rep @ 85%

Snatch Pull

3 Sets of 3 Reps @ 100%
2 Sets of 2 Reps @ 105%

Back Squat

2 Sets of 5 Reps @ 75%
3 Sets of 3 Reps @ 80%
2 Sets of 2 Reps @ 85%

SUNDAY 11.16.14

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10 AM OLY WOD

Part 1: 10 MIN Build to a challenging

– 1 Hang Squat Clean + 1 Front Squat + 1 Thruster

Part 2: 14 MIN 3 Person Team AMRAP

– Person 1 (Pacer) does 10 Box Jump Overs 24/20
– Person 2 does AMRAP of Hang Squat Clean + Front Squat + Thruster 95/65
– Person 3 rest

*HSC + FS + Thr = 1 Rep

Part 3: Partner Stretches

11 AM Crossfit WOD

Warm Up: 2 Rounds of

– 10 DU’s
– 10 Air Squats
– 10 DU’s
– 10 Good Mornings
– 10 DU’s
– 10 Straight Leg Deadlifts

Part 1: 10 MIN Practice

– Review Speed Deadlift Technique

Part 2: 8 MIN EMOM

– 3 Speed Deadlifts @ 60-65%

Part 3: 15 MIN Build to a heavy

– 2 Position Squat Clean

Part 3: Stretch

Looking for Friends & Family for a 6:00 PM Private On Ramp

Hi Everybody –

We have a couple spots for a Private On Ramp group that will meet at 6:00 PM. So if you know a friend who’s been on the fence for a while and couldn’t make the regular 8:00 pm class now’s the chance! Email us for all the details – info@crossfitstamford.com and how to join in on this group.

A&K

SATURDAY 11.15.14 WOD “DIDDLE DOWN”

kelly hoff

Part 1: SOLO

6 MIN AMRAP

10 TTB
10 Swings 53/35

5 MIN REST

Part 2: With a Partner, 1 person working at a time

100 Cals
100 Jump Squats

Oly:

SATURDAY

Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Behind the Neck Push Press

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

FRIDAY 11.14.14 WOD

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PART 1: 3 ROUNDS NOT FOR TIME

Nose to Wall Handstand hold – 30 sec (Advanced HS Walk Practice)
Rest 30 sec
5 Strict Press + 5 Push Press + 5 Push Jerk Empty Bar
Rest 30 sec
30 Sec Moving Plank
Rest 30 sec

PART 2 – TEST #1

75 Wall Balls for Time – 5 Min CAP. Score goes to reps if not
completed in the 5 min cap.

5 MIN REST – Walk and Recover

PART 3 – TEST #2

75 Step Ups for Time – 5 Min CAP. Step Up, drop down or step down.
Just like the Open. Rx is 24/20

5 MIN REST – Walk and Recover

PART 4 – TEST #3

75 Burpee No Pushp for Time – 5 Min Cap

OLY WOD:

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Snatch Pull

3 Sets of 3 Reps @ 100%

Behind the Neck Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

Top 10 Male RX Scores:

Pearson – 2:14, 2:14, 2:31
Owen – 2:52, 2:19, 2:18
JO – 2:45, 2:38, 1:52
Connor – 2:15, 3:10, 3:50
Dave H. – 2:45, 3:07, 3:02
Fred – 1:52, 2:21, 4:48
Dave – 2:45, 3:37, 3:20
Brian C. – 2:46, 3:34, 3:59
Jin – 3:21, 3:37, 3:28
Mike H. – 2:14, 4:44, 4:58

Top 10 Female RX Scores:

Erica – 2:37, 2:03, 3:00
Tara – 3:22, 2:19, 2:59
Cat – 4:15, 1:48, 2:40
Kim – 3:05, 2:35, 2:48
Fernanda – 2:49, 2:46, 4:11
Crystal – 3:50, 2:32, 2:47
Paola – 4:34, 2:19, 3:30
Harsha – 4:27, 3:19, 4:47

THURSDAY 11.13.14 WOD

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New Team Series Competition – First Comp is Dec 14th @ CFS – Sign up at the Whiteboard!

Part 1: 10 MIN CLOCK

– Find a heavy: 1 Snatch + 1 OHS

Part 2: 12 MIN EMOM

Option 1 (Advanced):
Even – 7 OHS 115/75
Odd – 12 Touch and Go Power Cleans

OR

Option 2:
Even – Walls Balls 15, 12, 10
Odd – Russian Swings 15, 12, 10

OLY OPTION – Recovery

Gobble Gobble 2014!

Family Centers of Greenwich has asked for our help again this year in their annual Thanksgiving Food Drive. Local families in need sign up for a basket and your donations are packaged as a Holiday meal. The donation box is located at the front entrance of the gym. Please consider picking up a few extra items on your next trip to the grocery store. This small chore makes a big difference in someone else’s life!

Suggested donations are:

canned vegetables – ex: green beans, peas, cranberry sauce, corn
instant mashed potatoes
instant stuffing
canned gravy
kid friendly stuff like juice boxes and macaroni & cheese
drinks – ex: cranberry juice, cider, bottled water
non-perishable desserts – ex: cookies
foil roasting pan for turkey
a voucher or gift card to a local grocery store to purchase a turkey
recyclable plastic bags for transporting

Lamb Meatballs w/ Tzatziki Sauce

Lamb Meatballs w/ Tzatziki Sauce – from the Boss Lady’s Kitchen
adapted from paleocupboard.com

lamb meatballs

I’m pretty boring when it comes to meat (calm down Johnnie) but my November Paleo-Pack delivery took me out of my comfort zone in a good way. I’m into seafood but when it comes to animal protein I generally stick to the big 3 – chicken, pork and small amounts of beef so when I saw lamb in my pack I hesitated… but then I remembered the awesome dinner I had at Char this weekend where I ordered the veal cheeks appetizer per Alicia’s recommendation. It may sound gross (it does) but it was actually super tender and delicious. After you’ve eaten the inside of a baby cow’s mouth, veal really doesn’t seem so crazy so I went for it in the form of meatballs and loved it! This was easy to make and can be adjusted to increase volume for a few days’ worth of dinners.

Recipe:
Preheat the oven to 425 degrees. Mix the following in a bowl and form into balls on a baking sheet. I line the sheet with aluminum foil and put a wire rack over it so the fat drips down off the meatballs and lands on the foil. This way you don’t have to separate the fatty stuff from the meatball after it’s cooked and the baking sheet is easier to clean.

1 pound ground veal (courtesy of Paleo-Pack)
2-3 cloves of garlic – I crush mine in a press like THIS ONE
zest of one lemon – using THIS
juice from half of a lemon – save the other half for the sauce
1 pastured egg
1/2 tsp. oregano
1/2 tsp. onion powder
1/4 tsp. nutmeg
1 tsp. salt
pepper to taste

Put in the oven for 20 minutes.

While the meatballs are cooking make your tzatziki sauce:
1 cup of full fat grass fed yogurt or if you don’t tolerate dairy sub coconut milk or coconut milk yogurt
1-2 tbsp. dill
1 clove of crushed garlic
juice from half of a lemon
salt
pepper
garnish with chopped cucumber or mix into the sauce

KIDS WOW (Workout of the Week)

kids 1

WU: Track drills and basic stretches

Skill: Superhero Squats

WOD: 10 minute squat-animal crawl relay

Game: class vote

Cool down: yoga poses