SATURDAY 11.29.14 WOD

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REMINDER – Tomorrow at 1:15 “10 Secrets to a Better Body Seminar”

PART 1: 15 MIN CLOCK

Technique Practice of 1 Hang Power Snatch + 1 Hand Squat Snatch

or

ADVANCED – Build to MAX Snatch of the Day. SQUAT snatch only today no power. Allow 3 misses.

PART 2:

OPTION 1:

With a Partner. Alternate Full Rounds Until both teammates have completed 10 Rounds each.

9 Russain Swings
6 Goblet Squats
1 Single Leg Burpee R
1 Single Leg Burpee L

Burpees involve a pushup and Rx KB is 53/35

or

OPTION 2: ADVANCED VERSION: Must be able to complete all 3 movement with FULL ROM

With a Partner. Alternate Complete Rounds Until both have completed 5 Rounds each.

Ideally get a partner with the same barbell.

5 Rounds EACH for time of:
9 x Deadlift
6 x Hang Power Snatch
3 x Overhead Squat

Rx is 135/95 may scale to 115/75

FRIDAY 11.28.14 WOD

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REMINDER – Saturday NO YOGA this week

PART 1: 3 Rounds NFT

7 Single Leg Deadlifts on R & L
60 sec break
Max Set of Strict HSPU or Max Set of Strict DB Press Seated
60 sec break

PART 2: 21 Min EMOM

MIN 1 – STRICT C2B Pullups (Min 1 – No Max)
MIN 2 – Weighted Step Ups (5 R & 5 L) Hold a Pair of DBs
MIN 3 – Row (Min 8 Cals – No Max)

NOTES:

C2B – These can be negatives or straight leg Ring Rows as well.

Step Ups – Most athletes should be using a 20″ box at the most. Remember the top of your thigh should be parallel to the box.

Row – Good guideline would be to give yourself at least 15-20 sec so choose the appropriate CAL scheme.

THURSDAY 11.27.14 WOD “THANKSGIVING DINNER”

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REMINDER – Friday is 11:00 & 12:00 Class Only

“Thanksgiving Dinner”

Teams of 3

1 Teammate will be Working,  2nd Teammate will be holding an isometric and 3rd Teammate will be resting. Rotate however you see fit to rack up the most points!

PART 1: “Stuffing”

Work – Airdyne Bike for Cals
Iso – Hold med ball overhead (can’t touch head) 20/14

3 MIN REST

PART 2: “Cranberry Sauce”

Work – Max KB swings 53/35
Iso – Hold wall sit – knees in line with hips and ankles

3 MIN REST

PART 3: “Pumpkin Pie”

Work – Burpee plus 2 hurdle jumps – score is completed burpees
Iso – Hold plank (top of pushup)

WEDNESDAY 11.26.14 WOD

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Reminder – Thanksgiving 10:00 am WOD and Friday 11:00 & 12:00 WOD

PART 1: 10-12 MIN CLOCK

Build to Heavy of the Day: 1 Hang Squat Clean + 1 Front Squat

PART 2: 15 Min AMRAP

5 to 10 Pushups to the most challenging scale
10 Cleans (may be Hang Power or Power)
15 Air Squats

Suggestion is to use approximately 60-70% of Part 1 for the Cleans

or

COMPETITOR VERSION: 15 Min Cap

3 Rounds for time:
30 TTB
15 SQUAT Cleans 155/105 or 135/95

Must be able to handle 90 ttb

OLY WOD

Power Snatch

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

Push Press

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

Back Squat

2 Sets of 4 Reps @ 75%
3 Sets of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

THANKSGIVING FOOD DRIVE FOR FAMILY CENTERS

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Thank you so much to all of the generous members who donated to the Thanksgiving food drive for Family Centers in Greenwich. We delivered a ton of food in time to be packed up and ready for Thanksgiving!!! Special shout out to Alison W who donated about 500lbs of Goldfish crackers!

SUNDAY NOV 30TH 12:15 – 10 SECRETS TO A BETTER BODY

I don’t know about you, but I love Thanksgiving. It’s not only one of my favorite meals, I like that it brings my family together and we reminisce about the year with gratitude. Thanksgiving is all about bringing loved ones together around food so it’s not necessarily the appropriate time to create a wall of separation by taking a strict approach. Over time, my family got used to me experimenting with food trends like the years I was vegetarian, the Thanksgiving I prepared raw vegan zucchini pasta followed by Paleo turkey dinners with a side of sweet potato. As I reflect back on my personal food journey, I realize that there were some years I unintentionally made my family uncomfortable about what they were eating (which was what the family always ate!) and I feel badly about it. No family should have to apologize for their traditions and a meal prepared with love.

While I encourage being a catalyst for improvement such as picking out an organic, humanely raised turkey, I don’t recommend being a “Food Nazi” and scowling at your brother for serving himself a third slice of apple pie a la mode. Unless you’re hosting or have a serious food allergy, maybe it’s wise to be a gracious guest and try your aunt’s soufflé surprise. You can always opt to serve yourself a small portion of everything, eat a bit slower than you usually do, or offer to bring delicious replacement side dishes that everyone can enjoy. Whatever you choose to do, it’s important to let your family members and friends do their thing while you do yours. Just try not to make anyone uncomfortable in the process.

Thanksgiving is supposed to be fun!

After sufficiently stuffing yourself on pumpkin pie (or not, do what works for you!), please join Kristie and I for an updated version of our nutrition and wellness seminar, “10 Secrets to Building a Better Body” on Sunday, November 30th @ 12:15pm.Approximately 65 people attended last time and provided great feedback so we made some adjustments, added some important information and extended to 90 minutes to allow for breaks and Q&A.

This seminar is for you if:

  • You want to make healthy changes to your diet but are confused by the conflicting information in the media
  • You’re looking to maximize results in the gym
  • You want to learn cool health hacks
  • You’re gaining weight and don’t know why
  •  You are experiencing low energy and Feel- Like-Crap Syndrome
  •  You want to control your appetite and learn about optimizing hunger hormones
  •  You’re experiencing constipation/bloating or other digestive issues
  •  You want to know what to eat but strict Paleo isn’t working for you
  •  You already heard the Paleo talk and don’t want to hear it again
  •  You want practical, actionable tips you can begin using immediately

We look forward to seeing you on Sunday!!

Wishing you all a safe, delicious and Happy Thanksgiving,

Kristina

TUESDAY 11.25.14 KIDS WOD

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KIDS2

WU:
3 rounds:
10 arm circles
10 toe touches
10 lunges
5 tuck jumps
5 push-ups

Skill:
HSPU progressions

WOD:
10 minute AMRAP with a partner:
10 plank high fives
10 sit-ups with ball toss
10 wallball tosses to partner
10 burpees with high five

Game:
CF duck duck goose

Cool Down:
yoga poses

TUESDAY 11.25.14 WOD

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10 MIN AMRAP NFT
PRACTICE VERSION (NO SCORE)

1-5 KIPPING Pullups to any scale
2-7 Pushups or Strict HSPU to any scale
8 Alternating Pistols to any scale

or

ADVANCED VERSION (FOR SCORE)

10 MIN AMRAP (FOR ROUNDS + REPS)
6 C2B Pullups
7 Pushups
8 Alternating Pistols

5 MIN REST

2K Row for time

Score listed like – 7:02.3 (must countdown to be official)

OLY WOD

Snatch

2 Sets of 2 Reps @ 75%
2 Sets of 1 Rep @ 80%
2 Sets of 1 Rep @ 85%
2 Sets of 1 Rep @ 90%
2 Sets of 2 Reps @ 80%
2 Sets of 2 Reps @ 85%

Jerk

2 Sets of 2 Reps @ 75%
2 Sets of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%
3 Sets of 1 Rep @ 90%

Clean Pull

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

Front Squat

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

THANKSGIVING WEEK SCHEDULE

Thanksgiving Weekend Schedule

Thursday 27th Thanksgiving Day – There will be one class at 10:00 am

Friday 28th Black Friday – There will be class at 11:00 am & 12:00 pm Only

Saturday 29th – Regularly Scheduled classes BUT No Yoga class

MONDAY 11.24.14 WOD

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PART 1: MU Progression

This is the continuation of the MU progression second phase.

10 MIN AMRAP NFT – after 1 Set start back over at step 1 and repeat

1 SET of MU Progression =
5 Bent knee transitions
5 Straight leg transitions
5 False Grip Pullups – pull to sternum
5 Ring Dips

or

1 SET of Pullup/Pushup Progression =
5-10 Blocked Pushups
5 Strict Pullups with Band – using least amount of resistance needed
5-10 Stand Dips or 3 Negative Pushups
3 (3 Sec Hold at top of Pullup + 3 Sec Negative)

ADVANCED MU WOD
1-3 Weighted Strict MU every 90 sec – Hold a Med Ball between legs.

Tip – If capable try 1 weighted and then without coming off the rings, drop the ball and continuing for more reps.

PART 2:

With a Partner, switch as often as you like during the 3 Minutes.

Score is total reps combined.

2 ROUNDS:

3 MIN – Row for Cals
1 MIN REST
3 MIN – Burpee Up and Overs
1 MIN REST
3 MIN Wall Balls 20/14
1 MIN REST

We HIGHLY encourage any members to JUMP UP – STEP DOWN or do step ups if you have any lower leg/low back issues.

OLY WOD WEEK 10

MONDAY

Hang Snatch

2 Sets of 2 Reps @ 75%
2 Sets of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
2 Sets of 1 Rep @ 90%

Clean & Jerk

2 Sets of 2 Reps @ 75%
2 Sets of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%
3 Sets of 1 Rep @ 90%

Snatch Pull

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

Back Squat

2 Sets of 4 Reps @ 75%
4 Sets of 4 Reps @ 80%
3 Sets of 2 Reps @ 85%

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

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