TUESDAY 9.23.14 WOD

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PART 1:

POWER CLEAN

Build to heavy single of the day

New athletes should work on Hang Power Cleans

PART 2:

21 Min EMOM
Min 1: Deadlift x 5-7 Reps @ Max Power Clean Weight of the Day

Min 2: Strict C2B Pullup x 5-7 Reps

Min 3: Box Jump – 5-7 Reps 30″/24″ Jump Up Step Down (no rebounding for todays WOD)

PART 3:

Coach led cool down Static Stretching

-OR-

OLY WOD WEEK 1 DAY 2

Power Clean

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Snatch Pulls

3 Sets of 5 Reps @ 80%

Front Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Stiff Leg Deadlift (base this off of your Clean)

3 Sets of 5 Reps @ 70%

COMPETITION WRAP UP

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The Animal Nation Fundraiser was a big success! It was an exciting day with tons of PR’s, great food and shopping and the best CrossFit themed birthday cake ever. Special thanks to the judges who kept it professional and held athletes to STRICT standards – Ossi, Paige, Devin, Seth, Lisa, Chad, Jeremy, Mike K, Anthony, and Odette.

$1,400 will be donated to Animal Nation – a local organization that spays/neuters, provides veterinary care and finds homes for abandoned cats and dogs. Check them out HERE.

WOD Results:

WOD #1:
3 Attempts at:
Scaled – 3 Rep Max Front Squat
Rx – 1 Rep Max Overhead Squat

Scaled:
1. Chic & Matt S – 530lbs
2. Julio & Richie – 460lbs
2. Geoff & Sam – 460lbs
4. JJ & Mike S – 355lbs
5. Greg H & Joe A – 350lbs

1. Kate & Megan G – 280lbs
2. Mariela & Emily – 270lbs
3. Alberta & Hilary – 230lbs
4. Catalina & Paola – 225lbs
5. Kristen & Heather – 220lbs
6. Tracy M & Alex – 185lbs

Rx:
1. Nelson & Jared – 600lbs
2. Jeff & Mike P – 540lbs
3. Johnnie & Johnny – 530lbs
4. Matt C & Ben – 490lbs
5. Garrett & Capo – 455lbs
6. Pete & Kevin – 430lbs
7. Gary & Rob – 410lbs
8. Marco & Mike C – 370lbs
9. Eamonn & Nathan – 335lbs
10. Diego & Chad – 325lbs

1. Olivia & Melissa – 350lbs
2. Brittany & Alicia – 280lbs
3. Hoff & Kelly – 270lbs
3. Melody & Tatiana – 270lbs
5. Ali & Amanda – 245lbs
6. Gina & Erica – 230lbs
7. Lauren & Tina – 225lbs

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WOD #2:
3 Minute Partner Relay – Burpee/Sprint (score is total burpees)

Scaled:
1. Chic & Matt S – 48
2. Julio & Richie – 47
3. Geoff & Sam – 46
4. Greg H & Joe A – 42
5. JJ & Mike S – 41

1. Kristen & Heather – 41
2. Catalina & Paola – 39
2. Tracy M & Alex – 39
4. Mariela & Emily – 38
4. Kate & Megan G – 38
6. Alberta & Hilary – 34

Rx:
1. Nelson & Jared – 56
2. Garrett & Capo – 54
3. Gary & Rob – 53
4. Jeff & Mike P – 51
5. Johnnie & Johnny – 49
6. Pete & Kevin – 48
6. Diego & Chad – 48
8. Matt C & Ben – 47
9. Eamonn & Nathan – 45
10. Marco & Mike C – 44

1. Brittany & Alicia – 47
2. Olivia & Melissa – 46
3. Ali & Amanda – 45
4. Gina & Erica – 44
4. Lauren & Tina – 44
6. Hoff & Kelly – 43
6. Melody & Tatiana – 43

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WOD #3: 6 Minute AMRAP
Scaled: 60 single unders, 10 swings (44/30), 10 box up and overs
Rx: 30 DUs, 10 swings (70/44), 10 box up and overs

Scaled:
1. Chic & Matt S – 390
2. Julio & Richie – 374
3. JJ & Mike S – 361
4. Geoff & Sam – 332
5. Greg H & Joe A – 313

1. Mariela & Emily – 380
2. Tracy M & Alex – 335
2. Kristen & Heather – 335
4. Catalina & Paola – 334
5. Kate & Megan G – 305
6. Alberta & Hilary – 304

Rx:
1. Nelson & Jared – 315
2. Johnnie & Johnny – 274
3. Garrett & Capo – 270
4. Jeff & Mike P – 245
5. Marco & Mike C – 236
6. Pete & Kevin – 231
7. Gary & Rob – 219
8. Matt C & Ben – 206
9. Diego & Chad – 187
10. Nathan & Eamonn – 142

1. Ali & Amanda – 282
2. Olivia & Melissa – 281
3. Gina & Erica – 247
4. Hoff & Kelly – 231
5. Melody & Tatiana – 225
6. Alicia & Brittany – 203
7. Lauren & Tina – 170

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WOD #4: Chipper (12 minute time cap)
120 wall balls
60 cleans – scaled: 95/55, Rx: 135/85
30 scaled: weighted lunge, Rx: pistols
15 scaled: unassisted pullup/purple band, Rx: bar muscle ups/chest to bar pullups

Scaled:
1. Geoff & Sam – 7:24
2. Chic & Matt S – 7:36
3. Julio & Richie – 8:18
4. Greg H & Joe A – 9:56
5. JJ & Mike S – 10:42

1. Mariela & Emily – 7:54
2. Catalina & Paola – 9:50
3. Kristen & Heather – 10:14
4. Kate & Megan G – 10:29
5. Alberta & Hilary – 11:22
6. Tracy M & Alex – 11:32

Rx:
1. Nelson & Jared – 7:52
2. Garrett & Capo – 8:23
3. Johnnie & Johnny – 9:05
4. Jeff & Mike P – 9:09
5. Gary & Rob – 10:45
6. Pete & Kevin – 9 muscle ups
7. Marco & Mike C – 3 muscle ups
8. Diego & Chad – 16 pistols
9. Eamonn & Nathan – 56 cleans

1. Olivia & Melissa – 7:32
2. Lauren & Tina – 8:21
3. Brittany & Alicia – 8:35
4. Melody & Tatiana – 9:07
5. Ali & Amanda – 9:09
6. Gina & Erica – 9:16
7. Hoff & Kelly – 9:57

With only a few minutes of rest after WOD 4 the top 2 Rx mens and womens teams competed in a final winner-take-all challenge. One round: 1000m row, 50 thrusters (75/45), 50 toes to bar.

Brittany & Alicia edged out Olivia & Melissa on the toes to bar solidifying a 1st place finish with Matt Nelson & Jared finishing 30 seconds ahead of Garrett & Capo.

Final Standings:

Scaled:
1. Chic & Matt S
2. Julio & Richie
3. Geoff & Sam
4. JJ & Mike S
5. Greg H & Joe A

1. Mariela & Emily
2. Kristen & Heather
3. Catalina & Paola
4. Kate & Megan G
5. Tracy M & Alex
6. Alberta & Hilary

Rx:
1. Nelson & Jared
2. Garrett & Capo
3. Johnnie & Johnny
4. Jeff & Mike P
5. Gary & Rob
6. Pete & Kevin
7. Marco & Mike C
8. Matt C & Ben
9. Diego & Chad
10. Eamonn & Nathan

1. Alicia & Brittany
2. Olivia & Melissa
3. Amanda & Ali
4. Melody & Tatiana
5. Gina & Erica
6. Lauren & Tina
7. Hoff & Kelly

The winning Rx teams were awarded a bag of swag donated by Lululemon!

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MONDAY 9.22.14 WOD

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PART 1:

In 10 min build to 3RM Strict Press

PART 2:

15 min unscored AMRAP:
6-8 DB Row R & L Hand
6-8 Single Arm Overhead Walking Lunge R & L Hand
45-60 sec Handstand Hold

PART 3:

Max Reps of:
90 sec Toes-to-bar
Rest 60 sec
60 sec Toes-to-bar
Rest 60 sec
30 sec Toes-to-bar

-OR-

Oly Week 1/Day 1

Power Snatch:
3 reps at 50%
3 reps at 60%
3 x 3 reps at 70%

Clean & Jerk:
3 reps at 50%
3 reps at 60%
3 x 3 reps at 70%

Clean Pulls:
3 x 5 reps @ 80%

Back Squat:
5 reps at 50%
5 reps at 60%
3 x 5 reps at 70%

SUNDAY 9.21.14 COMP DAY

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NO CLASSES TODAY. PLEASE COME ROOT ON YOUR FELLOW MEMBERS AT THE PARTNER COMPETITION AND STAY FOR FOOD AND DRINKS!

SATURDAY 9.20.14 WOD

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In-House Competition Sign-up

We also encourage those who are not competing to come and root everyone on!

STRENGTH OPTION

PART 1

BACK SQUAT – 7×5 @ 75%

PART 2

Close Grip Bench Press – 5 x 7-10 Reps Building Up in Weight

PART 3

3 Rounds NOT for time
10 Strict TTB (partner braces others back)
EASY Jog a Lap just to stretch out the legs

-OR-

CONDITIONING OPTION

PART 1:

“GIREVIK”

Run to Fence and Back
50 KB Swings 53/35
Run to Fence and Back
50 KB Front Squats 53/35
Run to Fence and Back
50 Alternating KB Clean and Jerk (25 each hand)*
Run to Fence and Back
50 Walking Lunges holding KB in front rack position

*This is not a snatch. KB must pause at the shoulder first. Bell touches ground.

This WOD can be done solo if it’s done Rx or with a partner. Run together and break apart the work however they see fit BUT only get 1 KB per team.

PART 2:

60 Sec Moving Plank (from elbows to hands)
60 Sec Rest

-OR-

OLY WOD WEEK 3 / DAY 5

In Order – Make no more than 3 misses at any given weight

FIND 1RM

Snatch
Clean and Jerk

FRIDAY 9.19.14 WOD

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In-House Competition Sign-up

We also encourage those who are not competing to come and root everyone on!

“FRAN”

21-15-9
Thrusters 95/65
Pullups

Thruster Scaling: 75/55, 65/45 or DBs

Pullup Scaling: Purple band, Ring Rows or also reduce the reps for
pullups only to 15-10-5

*If anyone has a sub 5 min Fran they should opt to try C2B Fran.

-OR-

OLY WOD WEEK 3 / DAY 5

Power Snatch

1 Set of 2 Reps @ 60%
3 Sets of 2 Reps @ 70%

Power Clean + Jerk

1 Set of 2 P.Cl. + 1 Jr. @ 60%
3 Sets of 2 P.Cl. + 1 Jr. @ 70%

Press

3 Sets of 3 Reps*

*Work up to weight where you can maintain proper form.

Top 10 Male Times:
Nelson – 2:27
Woo – 2:48
Jared – 2:49
Mike P – 3:23
Fish – 3:41
Sean – 4:23
Leo – 4:45
James – 5:05
Jason – 5:11
Hopper – 5:17

Top 10 Female Times:
Ice box – 4:13
Melissa – 4:37
Alicia – 5:34
Margot – 8:23
Kelly – 8:23

AREA COMP UPDATE

For additional competitions please visit Rx Competitions

September 20, 2014

“College Football Throwdown”

Where: CrossFit Somers, 54 Miller Road, Mahopac NY, USA
When: Saturday, September 20th, 2014 from 9:00am to 2:00pm
Cost: $200/team
Format: The day will be structured like the college football playoffs:
- teams of 4 (2 males and 2 females)
- each team is guaranteed three (3) WODs
- represent your favorite college football team!

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.

October 4, 2014

“Going Hard at Harbor Yard”

Where: Harbor Yard, 600 Main St, Bridgeport, CT, USA
When: Saturday, October 4th, 2014 from 8:00am to 5:00pm
Cost: $85/athlete; $150/team
Format: Rx and scaled divisions.

Your registration fee includes a t-shirt, gift bag and post competition reception.
100% of the money brought in is going to the New Haven Vet Hospital to those affected by PTSD

October 11, 2014

“Barbells for Boobs”

Where: CrossFit Danbury, 11 Precision Rd, Danbury, CT
When: Saturday, October 11th, 2014 from 9:00am to 1:00pm
Cost: $75/athlete
Format: 2 divisions: RX and Scaled. You can either form a CO-ED Team or a Same Sex Team

October 18, 2014

“Team Throwdown at the Dome”

Where: CrossFit NorConn, 226 Main St, East Windsor CT, USA
When: Saturday, October 18th, 2014 from 8:00am to 5:00pm
Cost: $60/athlete (w/ shirt); $50/athlete (w/o shirt)
Format: This is a 4-person team event (2 males and 2 females) with the same standards for all competitors. No scaling.

October 25, 2014

“Scream and Clean”

Where: CrossFit Danbury, 11 Precision Road, Danbury, CT, USA
When: Saturday, October 25th, 2014 from 8:30am to 3:30pm
Cost: $250/team
Formate: 2 guys and 2 girls team competition with both Rx and intermediate divisions.

THURSDAY 9.18.14 WOD

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In-House Competition Sign-up

We also encourage those who are not competing to come and root everyone on!

PART 1:

A1. BACK SQUAT – 8×4 @ 80%

If you don’t know your 1RM then find a 5RM Back Squat and repeat for a total of 3 Sets.

A2. Single Arm DB Row – 7 on Right and 7 on Left. Perform 4 sets in between squats.

PART 2:

Get a Partner.

3 x 500 m Row

Rest as needed between sets. Ideally partner up and take turns for rest intervals.

COACH LED COOL DOWN

-OR-

OLY WOD WEEK 3 / DAY 4 – RECOVERY

CUBAN MOJO CHICKEN – Mark’s Daily

MARK’S DAILY APPLE

Servings: 4

Time in the Kitchen: 1 hour to marinate, plus 1 1/2 hours to prep and cook

Ingredients:

  • 1 whole chicken
  • 1 orange, zest and juice
  • 2 limes, zest and juice
  • 10 garlic cloves
  • 1 1/2 teaspoons kosher salt (7 ml)
  • 1 teaspoon cumin (5 ml)
  • 4 tablespoons coconut or olive oil, divided (60 ml)
  • 1 onion, thinly sliced
  • 2 pounds baby bell peppers, quartered, (900 g) or 3 large bell peppers, sliced
  • 1/2 cup chicken broth (120 ml)
  • Fresh oregano or cilantro for garnish

Instructions:

  1. To make marinade, combine orange zest and juice, lime zest and juice, garlic, salt, cumin and 2 tablespoons (30 ml) of oil in a blender. Blend until garlic cloves are finely chopped.
  2. Truss the chicken (tie the legs together). Put the chicken in a large Ziploc bag and pour the marinade over it. Seal the bag and marinate the chicken at room temperature for 30 minutes to an hour, turning the bag several times to coat all parts of the chicken.
  3. Preheat oven to 450 °F (232 °C).
  4. In a large Dutch oven or other ovenproof pot, heat the remaining 2 tablespoons (30 ml) of oil on the stove. Add the onion and sauté until soft and lightly browned, about 5 minutes. Add the peppers, sauté a minute or two more, and then add the broth.
  5. Put the chicken in the Dutch oven, breasts down. Pour the marinade into the pot as well.
  6. Roast in the oven, uncovered, for 15 minutes. Turn the chicken over and turn the heat down to 400 °F (204 °C). Continue to roast, breast side up, 35 to 45 minutes more until the chicken is browned on top and a thermometer inserted in a thigh reads 165 °F (74 °C).
  7. Let the chicken rest and cool for at least 10 minutes before slicing into it.
  8. Garnish with fresh oregano or cilantro.

WEDNESDAY 9.17.14 WOD

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PART 1:

10 Min EMOM
Min 1 – 10 to 15 Box Jumps – Step ups are acceptable
Min 2 – 10 to 15 Wall Balls

5 Min Rest

10 Min EMOM
Min 1 – 10 to 15 TTB
Min 2 – 10 Alternating Reverse Lunges – Holding a KB in front rack
position 53/35

5 Min Rest

5 Min Clock
Plank Hold – 40 Sec Work / 20 Sec Rest

-OR-

OLY WOD WEEK 3 / DAY 3

Clean Pull

3 Sets of 3 Reps @ 85%

Power Clean

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
3 Sets of 1 Rep @ 75%

Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Jerk

3 Sets of 2 Reps @ 80%

Mmmm… SHADE GROWN COFFEE

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CAFE UNO WEBSITE. CLICK HERE

The Story:

Tino’s brother and Best Man, Matt, moved to Nicaragua on a whim almost a decade ago. After spending a few years as a home owner and vacation rental business owner in the beach town of San Juan Del Sur, he purchased a fruit tree farm and moved north into the rural area of Yalaguina. True to his entrepreneurial spirit, in 2012 Matthew got the idea to roast and sell coffee beans at a variety of local markets where demand quickly grew for his coffee due to it’s superior quality and competitive pricing. He still resides on the same farm with his wife and 4 children, and is involved in every facet of his small, but growing business. By supporting his business, you help to support his family, provide jobs for his small group of employees, and a portion of your purchases will help buy school uniforms for children in Nicaraguan communities.

Cafe Uno selects raw, shade grown coffee beans from multiple farms in Northern Nicaragua and blends them together to create an earthy, robust flavor unlike any coffee you’ll find in the United States. Matthew personally visits the farms he partners with to find the best beans at the best prices so he can craft a delicious premium coffee at an affordable price, and roasts the beans in small batches on his own farm to ensure quality. Now you can order directly from the website straight to your door.

Pricing Info (Includes Shipping):

1/2 lb – $5
1 lb – $9
4 lbs – $32
12 lbs – $90

  • Orders will be shipped as roasted whole beans as the default. If you wish to order ground coffee, please specify coarse or fine ground in the comments box.
  • Your order must go through Nicaraguan and US Customs, so please allow 2-3 weeks for the first delivery.
  • Cafe Uno is not affiliated with CrossFit Stamford.

TUESDAY 9.16.14 WOD

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PART 1:

Option 1: Build/Practice Hang Power Clean and find working weight for the WOD

Option 2: If you are comfortable with technique. Build to a heavy 3 Rep Hang Power Clean

PART 2:

15 Min AMRAP:
5 Hang Power Cleans 135/95
10 Swings 53/35
5 Bar Facing Burpees

Scaled Suggestion:

15 Min AMRAP
5 Hang Power Clean at any weight
10 Swings at any weight
5 Bar Facing Burpees
1 Min Rest

PART 3: Coach Led Cool Down and Static Stretch

-OR-

OLY WOD WEEK 3 / DAY 2

Back Squat

6 Sets of 5 Reps @ 80%

Power Snatch

3 Sets of 2 Reps @ 60%

Power Clean

3 Sets of 2 Reps @ 60%

Behind the Neck Jerk

1 Set of 3 Reps @ 60&
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

Top 10 Male Rx Scores:
Woo – 301
Kyle – 253
Nick D – 248
Seth – 245
Garrett – 216
Jroc – 214
Hopper – 210
Dave B – 191
Lombardi – 176
Johnny C – 165

Top 10 Female Rx Scores:
Ice Box – 262
Alicia – 237
Melissa – 203
Erica – 202
MJ – 178

September 21st Comp WODs Reminder

We are re-posting the WODs as a reminder of what is in store for all of our competitors and for those who are still signing up.

Reminder that Donations are going to Animal Nation (This is not Johnny Woo’s fan club)

Registration is still open for CFS members!

WOD #1
Rx:
Each partner will have 3 attempts at 1RM OHS off the rack.

Scaled:
Each partner will have 3 attempts at a 3RM Front Squat off the rack.

WOD #2
2 Min AMRAP – Burpee Shuttle Run Relay

1 Min Break then immediately into…

WOD #3
Rx:
6 Min AMRAP
30 DUs
10 Swings 70/44
10 Box Jumps 24/20 (no step ups)

Partner 1 will complete an entire round then Partner 2 completes an
entire round.

Scaled:
6 Min AMRAP
20 Hurdle Jumps
10 Swings 44/30
10 Box Jumps or Step Ups 24/20

Partner 1 will complete an entire round then Partner 2 completes an
entire round.

WOD #4
Rx:
For time:
120 Wall Balls 20/14
60 Power Cleans 135/85
30 Single Leg Squats
15 Bar Muscle Ups / C2B Pullups

Partners can share the work however they see fit.

Scaled:
For time:
120 Wall Balls 14/10
60 Power Cleans 95/55
30 Stationary Lunges
15 Pullups Unassisted / Purple Band

Partners can share the work however they see fit.

MONDAY 9.15.14 WOD

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STRENGTH OPTION:

BACK SQUAT

PART 1

10 x 3 @ 85%

*If you don’t have a 1RM, find a 3RM

PART 2

10 MIN EMOM
MIN 1: 5-7 Strict Pullups (under or overhand add a weight vest)
MIN 2: 5-7 Strict HSPU or Strict DB Presses (no kipping today)

PART 3

On your own JOG 4 Laps not time or Row 1500 m @ 70-80%

-OR-

CONDITIONING OPTION:

5 Rounds for time:

Run 2 Laps
40 Air Squats
20 Pushups
40 Dus or 80 Singles

Scaled Version:

3 Rounds for time:

Run 2 Laps
30 Air Squats
15 Pushups
30 Dus or 40 Singles

COACH LED COOL DOWN at 10 Min Before the hour

-OR-

OLY WOD WEEK 3 / DAY 1

Snatch Pull

3 Sets of 3 Reps @ 85%

Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 1 Rep @ 80%

Snatch Pull to Knee + Snatch

1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 60%
1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 70%
3 Sets of 2 Sn.Pu.Kn. + 1 Sn. @ 80%

SUNDAY 9.14.14 WODs

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CrossFit Class WOD

Part I: Technique

Shouldering Stones, Sandbags, Wall Balls & Other Odd Objects

Part II: “Sand Storm”

  • With a Partner
  • Choose Either a 75/50# Sandbag OR 30/20# Wall Ball
  • You – Go – I – Go Format
  • Partner 1 Completes Entire Movement Then Partner 2 Completes Same Movement
  • Continue In This Fashion Until All Movements Have Been Completed…
  • Goal is to Work Very Intensely in Short Spurts

Run 1 Lap w/ Sandbag/Wall Ball
25 burpees AFAP
Run 1 Lap w/o Sandbag/Wall Ball
30 Sandbag Squats or 30 Wall Ball Squat Thrusts
Run 1 Lap w/o Sandbag/Wall Ball
25 burpees AFAP
Run 1 Lap w/ Sandbag/Wall Ball

Time Cap 30:00 Min

-OR-

Solo Option:

Run with or without weight.
15-20 Burpees Max
All runs scaled to fence.

Rest 1:00 Minute between each exercise.

Part III: Stretch

Oly Class WOD

Extended Warm-Up

Every 2 minutes, for 12 minutes (6 sets):

Front Squat:

Set 1 – 2 reps @ 65%
Set 2 – 2 reps @ 70%
Set 3 – 2 reps @ 75%
Set 4 – 1 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%

Part I: Clean Pull

12:00 Min Clock

Part II Squat Clean

15 Min Clock

Intermediate: Build to a challenge squat clean.

Vets: Start at 55% every 90 seconds add 5% if successfully completed last lift.

SATURDAY 9.13.14 WOD

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PART 1:

FRONT SQUAT

5 x 60%
5 x 70%
5 x 75%
5 x 75%

Members who don’t have a 1 RM Front Squat should spend the 20 min finding a 5 RM and remind them to record it.

In Between each set of Squats perform:

5 Box Jumps. Focus on exploding and landing with control on the box. Step down. These are not rebounding, these are not for max height.

PART 2:

Complete 3 Rounds NOT for time: (may be completed in any order)

WALK to fence and back holding 1 KB in OH Position (waiters walk). You may switch hands as often as they like.

10 Lateral Burpee Box Jumps*

Sandbag carry to fence and back. Can hold the bag anyway you want.

-OR-

GROUP COOL DOWN STRETCH

OLY WOD WEEK 2 / DAY 6

Clean Pull

2 Sets of 2 Reps @ 90%

Power Clean

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 1 Rep @ 80%

Clean Pull to Knee + Clean

1 Set of 2 Cl.Pu. + 1 Cl. @ 60%
1 Set of 2 Cl.Pu. + 1 Cl. @ 70%
2 Sets of 2 Cl.Pu. + 1 Cl. @ 80%

Behind the Neck Push Jerk

3 Sets of 2 Reps @ 80%

FRIDAY 9.12.14 WOD

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PART 1:

10 Min to establish a “heavy of the day” Hang Power Clean

PART 2:

“Team Series WOD”

For Time:
30 Cal Row
30 Bar Facing Burpees
30 Hang Power Cleans 135/95

SCALE to 20 reps each.

PART 3:

Cool down walk and group static stretch

-OR-

OLY WOD WEEK 2 / DAY 5

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Snatch Pull

3 Sets of 2 Reps @ 100%

Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
5 Sets of 1 Rep @ 75%

Snatch Pull to Knee + Snatch

1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 60%
1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 70%
3 Sets of 2 Sn.Pu.Kn + 1 Sn. @ 80%

Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets of 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 75%

Top 10 Female Times
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Alicia – 6:43
MJ – 8:49

Top 10 Male Times
Nelson – 4:15
Jared – 4:37
Woo – 4:46
Tino – 5:07
Matt – 5:31
Garrett – 5:32
Dave – 5:45
Mike P – 5:58
Pizza Mike – 6:00
K2 – 6:01
Geoff – 6:01

Kids Do Work WOW 9.11.14

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Warm-Up:

3 rounds:
10 Jumping Jacks
10 Mountain Climbers
10 Wall Push-Ups
2 Wall Walks

Skill:

Wall Balls

WOD:

Obstacle course relay

Game:

CrossFit Duck Duck Goose

Cool Down:

Basic Stretches

AREA COMP UPDATE

For additional competitions please visit Rx Competitions

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 20, 2014

“College Football Throwdown”

Where: CrossFit Somers, 54 Miller Road, Mahopac NY, USA
When: Saturday, September 20th, 2014 from 9:00am to 2:00pm
Cost: $200/team
Format: The day will be structured like the college football playoffs:
- teams of 4 (2 males and 2 females)
- each team is guaranteed three (3) WODs
- represent your favorite college football team!

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.

October 4, 2014

“Going Hard at Harbor Yard”

Where: Harbor Yard, 600 Main St, Bridgeport, CT, USA
When: Saturday, October 4th, 2014 from 8:00am to 5:00pm
Cost: $85/athlete; $150/team
Format: Rx and scaled divisions.

Your registration fee includes a t-shirt, gift bag and post competition reception.
100% of the money brought in is going to the New Haven Vet Hospital to those affected by PTSD

October 11, 2014

“Barbells for Boobs”

Where: CrossFit Danbury, 11 Precision Rd, Danbury, CT
When: Saturday, October 11th, 2014 from 9:00am to 1:00pm
Cost: $75/athlete
Format: 2 divisions: RX and Scaled. You can either form a CO-ED Team or a Same Sex Team

October 18, 2014

“Team Throwdown at the Dome”

Where: CrossFit NorConn, 226 Main St, East Windsor CT, USA
When: Saturday, October 18th, 2014 from 8:00am to 5:00pm
Cost: $60/athlete (w/ shirt); $50/athlete (w/o shirt)
Format: This is a 4-person team event (2 males and 2 females) with the same standards for all competitors. No scaling.

October 25, 2014

“Scream and Clean”

Where: CrossFit Danbury, 11 Precision Road, Danbury, CT, USA
When: Saturday, October 25th, 2014 from 8:30am to 3:30pm
Cost: $250/team
Formate: 2 guys and 2 girls team competition with both Rx and intermediate divisions.

THURSDAY 9.11.14 WOD

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“September 11″ – Redstate

PART 1:

A1. 5 Sets of:
10 Total Alternating Reverse Lunge. Barbell is in the front rack. Bar comes off the rack.

Build to challenging load over 5 sets.

A2. 5 Sets of:
10 Elevated Ring Rows. Advanced hold the false grip with feet elevated on box.

PART 2:

With a Partner for timing/rest purposes.

P1 will:
Row 200 m and immediately
Run to Fence and Back

When they return then P2 will do the same.

Both partners complete 3 times each.

PART 3: Group Cool Down

-OR-

OLY WOD WEEK 2 / DAY 4

Active Recovery