Above: This class didn’t clean up after themselves the previous day and were forced to face the firing squad.



Even Min – 50 DU or 25 or 40 sec of practice

Odd Min – 3-5 Ring MU or 3-5 Bar MU or 5-7 C2B or 5-7 Chin



“Hell’s Bells”

100 KB Swings for time but 5 Burpees every minute on the minute

Rx 70/44

Follow That Bird if You Want to Build Strength


“Follow That Bird if You Want to Build Strength”

By Coach Kristie

Most birds can stand on one leg for long periods of time, some even sleep that way. I don’t know why they do that but I do know that if we spent more time on one leg instead of two we’d likely be more balanced, better develop our core and even be stronger.

I often modify class WODs with dumbbell or kettlebell versions of barbell exercises. Or sometimes I do them standing on one leg. Unilateral movements (doing things with one leg or arm) have a lot of benefits. When I suggest it to other people they say “Yeah, that’s probably a good idea but I’m just going to do what the rest of the group is doing.” This mentality reminds me of the old high school Mom adage (or maybe it’s called a maxim?) “If Rachel jumped off a cliff would you do it too?” Uh, probably. When I was 15 years old I was more concerned with securing the remote control on Wednesday nights at 8 to see what was going on at the Peach Pit than building leadership qualities.

I imagine most of us have grown out of agreeing to jump off cliffs with the rest of the soccer team but that doesn’t mean that peer pressure doesn’t exist for adults – especially in a CrossFit gym where “community” can be confused with conformity. This is a topic for another blog post so I’ll just tell you why I choose to work unilateral movements into my program and maybe after you read this you’ll do some too. Even if your friend opts for a barbell… and remember the possibilities are endless: bridges, presses, rows, lunges, bulgarian squats, thrusters, deadlifts, hops/bounds, TGUs…

“You do almost everything in sports in a split stance, or by pushing off one leg from a parallel stance, so it just makes sense to train your body that way.” – Mike Boyle

*Disclaimer: I’m not suggesting that barbells are second rate tools. They are awesome and I will continue to use them, but I’ll always work dumbbells and kettlebells into my training too.

Here’s why:

Improved Stability – Your core has to engage during unilateral movements to keep your body from falling over. Strengthening my core while doing my strength or conditioning work seems like a good idea to me.

Balance – Consider balance in the sense of symmetry. Most people have a dominant side which increases risk of injury. Force your weak side to get stronger instead of relying on the dominant side to do the lion’s share of the work.

Reduce spinal compression – Have a bulging disc? Barbell squats probably don’t have a place in your training program but there are plenty of alternatives mentioned in this article that will stimulate hypertrophy without loading your back with a ton of extra weight.

Strength Gains – Ever heard of bilateral deficit? It means you can’t assume you’ll do twice as much work on 2 legs as you can on one. In fact, not only can’t you assume it, you can’t physically do it period. This has been proven with vertical jumping and squatting. Click here to link to a study published by the Journal of Applied Physiology.

In an article posted on and written by Ben Bruno, Bruno describes an athlete weighing 176lbs. performing 6 pistols with an external load of 80lbs. This additional 80lbs can be a weight vest, chains, dumbbells etc. Through calculations using “super-incumbent body weight”, which just means subtracting the weight that’s not being used to do any work so in this case it’s the lower leg and foot of the raised leg, Bruno was able to conclude that the same athlete would need to back squat 336lbs. for 6 reps to match the strength gains of
the loaded pistol.

I can’t mention single leg training without bringing up Mike Boyle’s name. He has been a strength and conditioning coach at Boston University for over 25 years, works with Boston’s professional sports teams including the Red Sox and is one of the most highly regarded training coaches in the country. He famously trains athletes using only single leg movements (split squats, multi-directional lunges etc) and his athletes are strong! Not only that but Boyle is also known for his success in reducing the risk of ACL injuries.

So in conclusion Follow That Bird was a really good movie if you were 5 years old in 1985. Also train more single leg and arm stuff. All the cool kids are doing it.



“Why Letting Go Sometimes Leads to the Greatest Gains” - Psychology WOD


5 Single Leg Squats on R
10 Walking OH Lunges KB in R Hand
5 Single Leg Squats on L
10 Walking OH Lunges KB in L Hand


2 Rounds of Max Reps in:

2 MIN of KB Thrusters 53/35 switch arms every 10 reps
2 MIN of Rowing for Calories
2 MIN of TTB

Top 10 Male Rx’d Scores
Kyle – 234
Nick D – 222
Tino – 217
Rick S – 207
Steve – 178

Top 10 Female Rx’d Scores
Ice Box – 218
Melissa – 176
Tina – 144

Everyone is the New Guy Once


“Everybody’s the New Guy Once”

At some point in life everybody is the new guy. Whether it’s in school
or work or in our case at CrossFit Stamford.

It’s a distant memory for most of you vets but there once was a time
when you showed up with your Vibram five fingers and weight lifting
gloves and didn’t know what the hell a kipping pullup was.

At the beginning of every month a new group of On Rampers takes the
leap and starts at CFS. This can be pretty intimidating for anybody
accustomed to the regular ol’ gym.

I see all the new guys standing by the desk huddled up together,
nervously chatting, waiting on the sidelines ready to start their
first day.

It’s a natural feeling to be nervous in a foreign environment.

There’s lots of loud music blaring (usually cheezy techno if I’m
coaching or Wilson Philips if Kevin is). There are people screaming at
each other “Pick it up! – Let’s Go!”.

The buff people out on the floor have weird clothes on like big bright
socks, knee sleeves, wrist wraps, strange looking shoes or some don’t
have much clothes on at all.

All of a sudden the class is over and small groups form up doing their
stretches and foam rolling but just as important – hang out with their
friends. This is the best part of CrossFit and it can’t be explained
until you’re in it.

So how do you get from being the new dude who doesn’t know what the
heck a TTB, DU or C2B is to the custom Nano wearing dude who just
lapped you in the WOD?

My advice – Show Up.

“80% of success is showing up” – Woody Allen. He’s got a point.

Be consistent. It takes time. CrossFit is hard enough as it is so
don’t put extra pressure on yourself to be awesome at it right away.

Stick with it and Remember to Have Fun!

So the next time you see the new guy in class – go over and say hi.

Cheer them on and make them feel apart of CFS. Who knows you might
make a new friend.

Remember that you were in their shoes once and how nice it would have
been if someone had done the same for you.


But – if they are wearing a fanny pack politely ask them to get rid of it
and never wear that again here.

MONDAY 4.21.14 WOD



PART 1: 20-25 min



Between Each set perform 5-10 RING DIPS

PART 2. Choose one option

Oly Option

SQUAT CLEAN & PUSH JERK – Work up to 3 Rep Max (Touch-and-Go)


CrossFit Option

With a Partner. One Person Works at a time Break up the work however
you see fit:

50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20″

Top 15 Times:
Erica/Gina – 6:54
Kyle/Aladden – 7:04
Melissa/Nate – 7:04
Tara/Kristie – 7:07
Alicia/Tino – 7:08
Ossi/Garrett – 7:12
Johnny/Phil – 7:22
AP/Cleber – 7:30
Jeremy/Val – 7:32
Fred/Dave – 7:51
Diego/Marco – 7:55
Ice Box/MJ – 8:01
Jeremy/Chris – 8:03
Kevin/Mike – 8:24
Kirby/Meg – 8:32

FIT CAMP with Coach Garrett

Spartan Race Hang On

You Might Be a FitCamper If…

- You’re training for an adventure race
-You don’t give a crap about a max Clean & Jerk or any other barbell
lift for that matter
- You love the coaching and teamwork at CFS but can’t commit to a membership
- You don’t want to be on the waiting list, do the fitness test or
take On Ramp classes…you want to get started now!

FitCamp offers the same intensity and fun as CrossFit class but
without some of the complicated skills and barbell lifts. The classes
are one hour long and will leave your heart racing and lungs burning
but there’s plenty of scaling and modification for all fitness levels.
There is no membership contract, simply pay by the class. FitCamp
classes currently meet at 8pm on Wednesday nights with additional
class times coming soon! Call or email for more details.

Here is this week’s WOW (Workout of the Week):

PART I: Row and Kettlebell Warm-up

PART II: “Spartan Tough”

12 Min EMOM
Odd: 5 – 7 Strict Pull-ups or Ring Rows
Even: 7 – 10 Perfect Push-ups

PART III: “Taxes”

With a Partner For Time

3 Rounds:

200 Meter Row
10 KB Swings
10 Burpees
10 KB Swings
10 Cals AirDyne

SUNDAY 4.20.14 WODs


Hoff’s first Easter, 2004

CrossFit Mecon Class WOD

Modified Eddy Walsh Hero WOD

6 Total Rounds For Time. Done With A Partner. 30 Min Cap

5 Deadlift (135/95)
5 Cleans
5 Jerks
5 Front-Squat
Run 1 Lap

Veterans – “P1 does the ENTIRE first round” “P2 does the ENTIRE 2nd round”

Intermediate – May break up reps anyway you like, however you have to run together

Suggested Scales (115/75), (95/65) or use Dumbells

Oly Class:

Option one:

Build in weight, focus on form

20 mins
5 rep rebounding power snatch
15 sec rest
5 rep rebounding power snatch

20 mins
5 rep rebounding power clean
15 sec rest
5 rep rebounding power clean

Option two: Focus on form and conservation of energy

20 Mins
#95/65, 75/55, 65/45
5 rebounding squat snatches
15 sec rest
5 rebounding squat snatches

20 mins
#135/95, 115/75, 95/65
5 rebounding squat clean
15 sec rest
5 rebounding squat clean

Option Three

OLY basics practice as needed




Strict Press x 5-7 Reps

Rest approximately 60 sec

Using 2 Rings – Elevated Ring Rows x 8-10 (feet on a box, add a vest
if possible)

Rest approximately 60 sec

5 OH Single Arm Squats R & L (use a KB or DB – go as heavy as long as
you can get full ROM)


Conditioning Option

With a Partner (This is an individual WOD). Each partner will complete 3 rounds.

With a 3 MIN CLOCK. Complete the following:
Run to fence and back
20 KB Front Squats 53/35
DUs x Max Reps in time remaining

Score is the number of Double Unders completed in each round, for a total of 3 Rounds. Rest three minutes between sets while partner works.


Oly Option

Establish a Heavy of the Day in the following (Allow no more than 3-4
misses at any weight):

Full Snatch
Full Clean and Split Jerk
3 Rep Back Squat

FRIDAY 4.18.14 WOD


3 Rounds For Time:
Run 400 m
21 Kettlebell Swings 53/35
12 Pull-ups

Top 10 Male Times:
Woo – 8:10 PR
Tino – 8:35 PR
Ed – 9:02
Anthony L – 9:04
Capo – 9:04
Nick D – 9:20
Kyle – 9:21
Mike P – 9:23
Eric E – 9:34
Julio – 9:34
Chic – 9:37

Top 10 Female Times:
Erica – 9:10
Ice Box – 10:24 PR
Alli – 10:45
Alicia – 11:00
Meg H – 11:42
Tina – 12:00
Susie – 12:38
Shanna – 14:13
Margot – 14:14


April 26, 2014

“Spring Challenge” Strong Man Competition

Where: Hybrid Athletics, 7 Hyde Street, Stamford, CT, USA
When: Saturday, April 26th, 2014
Cost: $53.18/athlete
Divisions: Beginner men/women, Intermediate men/women, Advanced men/women

April 27, 2014

“Spring Fling” Partner Competition

Where: CrossFit Torque, 127 Washington St, Foxboro, MA
When: Sunday, April 27th, 2014
Cost: $120/team
Divisions: 2-person, same-sex competition for intermediate level CrossFitters

Space is limited to 48 total teams (24 male intermediate & 24 female intermediate)

May 3, 2014

“Mayhem Throwdown”

Where: CrossFit Thin Blue Line, 60 Progress Drive, Manchester, CT
When: Saturday, May 3rd, 2014 at 9:00am
Cost: $64.74/athlete (each athlete registers separately; includes t-shirts)
Divisions: Male/Male Rx, Female/Female Rx

May 5, 2014

“Spring Throwdown”

Where: Harrison Strength and Fitness, 75 Calvert St, Harrison, NY
When: Saturday, May 3rd, 2014
Cost: $50/athlete (early bird); $65/athlete (regular)

May 10, 2014

“Battle at the Bubble”

Where: SportsWorld/CrossFit NorConn, 226 Main St, East Windsor CT
When: Saturday, May 10th, 2014 at 8:00am
Cost: $50/team
Divisions: Rx’d and Scaled Men’s and Women’s Divisions

“SteelFit Championships (Qualifier)”

The SteelFit Championships (formerly SuperFit Championships) is a New Jersey based fitness competition designed to find the fittest of the fit!

Where: Morristown Armory, 430 Western Ave, Morristown, NJ
When: Saturday, May 10th, 2014
Cost: $100/athlete
Divisions: RX, Scaled and Executive (40+) Divisions!

In its second year, the SteelFit Championships will host qualifiers around New Jersey that will culminate with the finals at the Jersey Shore!

May 17, 2014

“Beat the Heat”

Where: CrossFit Storrs, 1768 Storrs Rd, Mansfield, CT
When: Saturday, May 17th, 2014 from 9:00am to 4:00pm
Cost: $150/team
Divisions: Men’s and Women’s Rx’d only, but basic enough for most

June 14, 2014

“Masters Throwdown”

Where: Ocean State CrossFit, 41 Webb Street, Cranston, RI
When: Saturday, June 14th, 2014 at 9:00am
Cost: $65/athlete (until April 15); $75/athlete (until May 23)
Divisions: Male and Female Divisions in the following age groups: 40-44, 45-49, 50-54, 55-59, and 60+

This competition is designed for all ability levels – Beginner, Intermediate, Advanced and Elite

June 21, 2014

“Ranch Wars”

Where: The Arruda Farm 418 Drift Rd. Westport, MA
When: Saturday, June 21st, 2014 at 8:00am
Cost: $200/team (includes athlete t-shirts)
Divisions: Men’s and Women’s Rx’d and Scaled Teams
Team Throwdown: Teams of 4: 2 males / 2 Females




FRONT SQUAT (hatch week 2 day 2)
1×5 65%
1×5 70%
1×5 75%
1×5 75%

In between each set perform:

HSPU or Hand Stand Hold for 30 sec
5 x 5 Reps Add a pair of bumpers if you can do more than 5 with head to floor.

- No Kipping



In 15-20 Min Build up in the following complex:
1 Power Clean + 1 Push Press + 1 Split Jerk



With a Partner. Alternating sprints.

5 Rounds of:
Row 250 m



“It’s a Family Affair”

For our next event we bring you ‘Rents & Runts – a one hour class featuring parents and their kids! CrossFit Kids certified Coach Melissa will lead an action packed workout on Saturday, May 3rd at 11:30am for children ages 3-8 and their chaperons. This event is not exclusive to CFS members so invite friends and family along! It’s completely free to attend but space is limited so you must register in person or over the phone before May 1st.

“I can’t make it on the 3rd but I’d love more information on the kids classes”. No problem! Melissa is the creator and director of the Kids Do Work program meeting every Tuesday at 4:15pm. These classes are not adult CrossFit classes adapted for children. It is a completely separate program designed to ignite lifelong interest in exercise. The sessions address the needs of children specifically with a heavy emphasis on confidence building and teamwork. Discounts are available for members’ kids but no matter who you are – the first class is always free!

Tuesday’s WOD:

WARM UP: animal crawls and basic stretches

PART 1: Skill/Strength: bean bag/ball slams

2 rounds (30 sec work, 30 sec rest at each station)
Bean bag or ball slams
Superhero squats
Monkey hangs or swings

GAME: Class vote

COOL DOWN: Yoga poses

Bacon Wrapped Sweet Potato Fries

Coach Melissa recommendation

Recipe Link from

-2 medium sweet potatoes, cut into matchsticks about the width of your pinky finger.
-8 oz bacon, don’t use thick cut

1) Get your oven to 425°F and place your oven rack in the center of the oven.
2) Slice each piece of bacon in half, lengthwise and then in half, width-wise so you’ll have 4 strips cut from 1 piece of bacon.
3) Wrap 1 strip of bacon around 1 matchstick sweet potato.
4) Lay on a baking sheet that’s been lined with a silicone pat or parchment paper.
5) If you have left over sweet potatoes, toss ‘em on the pan too, they’ll cook beautifully in all the rendered bacon fat.
6) Bake for 15 minutes until the sweet potatoes feel soft.
7) Turn the oven to broil and let the tops get crispy.



REMINDER: Classes will be held at the usual times on Friday and Sunday this week.

“Understanding Sleep for Optimal Recovery & Productivity” – Travis Cooper, Catalyst Athletics

“TAYLOR” – 20 Min CAP

4 Rounds for time:

Run 400 m
5 Burpee Muscle Ups

Scaling Options:

10 Burpee C2B Pullups
10 Burpee Chin Pullups
10 Burpees + 10 Assisted Pullups


Weighted Partner Planks. Alternating 3 Rounds of 40-60 sec

Top Male Rx’d Times (w/ RUN):
Tino – 11:01
Woo – 11:31
Skank – 13:03
Nick – 13:39
Ed – 16:03




KB Warm Up

With a Partner.

3 Rounds Each of R & L

P1 Does 5 KB Cleans + 5 KB Front Squats + 5 KB S2OH all on R arm
P2 Does 5 KB Cleans + 5 KB Front Squats + 5 KB S2OH all on R arm

then each on L arm.




#1 – Rowing – Max Cals

#2 – 10 Wall Balls 20/14 + 10 Box Jumps or Step Ups

#3 – 10 KTE + 10 Pushups

Top 10 Male Scores:
Drew – 325
Fisher – 315
Matt C – 303
Tino – 301
Jeremy – 297
Anthony – 294
Nelson – 291
Keith – 283
Capo – 281
Alex – 271
Dave – 270

Top 10 Female Scores

Tina – 297
Erica – 277
Sarah – 263
Meg – 244
Gina – 239
Kelly C – 238
Odette – 233
Carolina – 230
Fernanda – 227
Halley – 217

Normal Schedule Easter Sunday and Good Friday


Coach Kyle (right) April 16th, 1987, South Burlington Mall

Good Friday (April 18) and Easter Sunday (April 20) class schedules are “business as usual” with normal class times.

MONDAY 4.14.14 WOD


(Blake needs a tan)

PART 1: 20-25 MIN

BACK SQUAT (hatch week 2 day 1)
1×10 60%
1×8 65%
1×6 70%
1×6 75%
1×6 80%

In between each set:

5 x 5 Reps Add a Weight Vest if you can do more than 5 BW



In 10 Min Build up in the following complex: 1 Hang Power Snatch + 2
Snatch Drops

In 10 Min Build up in the following complex: 1 Power Clean + 2 Hang
Squat Clean (bar is not dropped)


7 Power Cleans 155/105

Suggested Weight Options – 135/95, 115/75, 95/65

Top 10 Male Scores:
Woo – 98
Nick D – 98
Tino – 98
Mike – 57

Top 10 Female Scores:
Ice Box – 100
Melissa – 75
MJ – 60



CrossFit Class

PART I: Conditioning

4 Individually Timed Rounds with a Partner

200m Row
10 KBS 70/44
10 Burpees
10 KBS
200m Row

Partners alternate until each person has done four rounds.

PART II: “Body By Garrett”

OLY Class

“Hang Power Day”

Option 1

Build to a heavy set of 3 Hang Power Snatches

Build to a heavy set of 3 Hang Power Cleans + One Jerk

Option 2

One rep max:
Hang Power Snatch
Hang Power Clean and Push Jerk

Option 3

Warm up to working weight for each movement each set is at a “heavy” working weight, Rest appropriately

5X3 Clean Dead Lift, Pause at knee 2 sec up and down
5X3 Front Squat
5X3 Strict Press



With a Partner. Complete in order finishing each movement before
moving onto the next

40 Power Cleans
40 Front Squats
40 Power Cleans
40 Back Squats

Rx 115/75

Every minute on the minute, stop where you are both athletes complete 5 burpees.


Run/Jog 4 Laps record your own time.

FRIDAY 4.11.14 WOD


Version 1 – Solo or with a partner

50 Wall Balls
40 Swings 53/35
30 Goblet Squats with same KB
20 Burpees
10 C2B Pullups or regular Pull-ups or ring rows.

Version 2 – Solo, no scaling

50 Wall Balls
40 Swings 70/44
30 Goblet Squats with same KB
20 Burpees
10 Muscle Ups – ladies may do 10 jumping ring muscle ups

Top Male Rx’d Sores:
Diego – 265
Jeremy – 256
Drew – 245
Mike – 245
Geoff – 239
Con – 235
Jeremy- 233
Ryan – 225
Dan – 222

Top Female Rx’ Scores:
Meg – 272