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.

Get to know our new coaches – Mike P

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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

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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

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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

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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

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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)

SATURDAY 7.19.14 WOD

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Conditioning WOD

Complete all of the following events in order. There will be a 4 min clock for each station. The remainder of the 4 min is your rest.

1) Run 2 Laps

2) 2 Min Max Pull-Ups

3) 2 Min Max Kettlebell Thrusters 44/30

4) 2 Min Max Burpees Jumping onto a 45lb Bumper

5) 500m/450m Row

6) 2 Min Max Double Unders

-OR-

OLY WOD

Full Snatch – 80% x 1 Rep, 83% x 1 Rep, 86% x 1 Rep, 88% x 1 Rep x 2 Sets, 90% x 1 Rep
Full Clean & Split Jerk – 80% x 1 Rep, 83% x 1 Rep, 86% x 1 Rep, 88% x 1 Rep x 2 Sets, 90% x 1 Rep
Back Squat – 85% x 3 Reps x 3 Sets, 87% x 2 Reps x 2 Sets

CFS COOKING FIELD TRIP WITH KEITH

COOK3 COOK2 COOK1

cookinggroup cookingmeat cookingsmile

The 9:30am class took a break from squats and instead exercised our mouths at Greenwich Country Club for a cooking class/paleo pig out! Chef Armstrong, or as you know him from class Keith, wowed us with an extensive menu and cooking tips that we’ll actually use (if you’re adding salt to caramelize vegetables you need to get with the program). Big thanks to Keith, Matthew and Gregory for hosting such a fun event.

With the help of our expert team we were able to make (and then devour):

  • Free Range Chicken Birgani with Cauliflower puree
  • Vegetable pasta with Kurobuta pork belly and a side of apple, mint and citrus
  • Grass fed steak kabobs with gluten free asian vinaigrette and caulifower cous cous
  • Chocolate zucchini cake with coconut milk ice cream

Shout out to Kirby who always has her finger on the pulse and bottles of rose in her tote bag!

WEEKLY PR BOARD

NICKD

We’ve got quite a few PRs this week! Excellent work!

Oly
Kirby – 130# HPC
Paola – 85# HPC
Owen – 175# HPC
Nolan – 145# Squat Clean
Adam – 165# Squat Clean
Craig S – 165# Squat Clean
Ben – 180# Squat Clean
JC – 265# Squat Clean
Mike S – 180# Squat Clean
Meg H – 145# Squat Clean
Greg – 155# Squat Clean
Catalina – 113# Squat Clean
Pada – 85# Squat Clean
Scotty – 190# Squat Clean
Diego 175# Squat Clean

Weight Lifting
Juan – 350# DL 3RM
Juan – 145# Strict Press 3RM
Nolan – 65# OHS 3RM

FRIDAY 7.18.14 WOD

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“From Single Unders to Double Unders”

“FIDO”

70 BURPEES
60 SITUPS
50 SWINGS 53/35
40 PULLUPS
30 BOX JUMPS 24/20

Top 10 Male RX Times
Garrett – 9:09 (PR)
Woo – 10:27 (PR)
Kyle – 11:07
Sean – 11:12
Dennen - 11:24
Anthony – 11:32
Seth – 11:47
Matt – 11:50
JD – 12:37
Anthony – 12:50
Dave – 12:59
Diego – 13:20

Top 10 Female RX Times
Erica – 11:27 (PR)
Amanda – 14:24
Meg H – 15:05
Crystal – 16:02
Tara – 16:04
Kelly C – 16:09
Hoff – 17:25
Margot – 18:31

AREA COMPETITION UPDATE

For more competitions further away in our area and around the country, click here

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.

TRI-STATE TOUGH MUDDER

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CLICK HERE TO VISIT THE TM WEB SITE

Tough Mudder Tri-State is fast approaching, and CFS has a number of members who are signing up for the event.  In the past we have sent great groups to the race, and it’s been both fun and a great way to get to know your fellow athletes and coaches better than you already do.  It will be held October 11 and 12 at the race track in Englishtown, NJ. If you are interested, click the link above and get registered before it sells out, and spread the word to your friends at the gym!

THURSDAY 7.17.14 WOD

onramp

Welcome the June On-ramp Class!

Why eat paleo or drink protein shakes when you can hit up Taco Bell after a WOD? - Washington Post

PART 1: Strength

A. SQUAT CLEAN – establish a max heavy single of the day. Then do 3 singles at 90% of that weight.

B. CLEAN DEADLIFT 3 Sets of 3 @ 105% of the weight from part A

PART 2: Conditioning

3 Rounds for time:

100 DUs
Run to Fence
75 Dus
Run 1 Lap
50 DUs
Run 400 m

-OR-

OLY WOD 9/12

Full Snatch- 80% x 2 Reps x 2 Sets, 85% x 1 Reps x 3 Sets
Snatch Pull – 85% x 4 Reps x 5 Sets
Snatch Push Press – 87% x 4 Reps x 2 Sets, 87% x 3 Reps x 3 Sets
Good Morning – 3 Sets of 15 Reps

Top 10 Male Rx Times
Pearson – 19:59
Capo – 20:58
Tino – 23:18
Diego – 25:00
Anthony – 26:26
Marco – 27:28
Jroc – 28:13
Doug – 29:45

Top Female Rx Times
Erica – 27:45
Alli – 28:18
Gina – 30:53

BONUS RECIPE – Paleo Soft & Chewy Chocolate Chip Cookies

Thanks to Pearson for the tip!

From PaleOMG.com

Ingredients

  • 1 cup thick almond butter (I used Barney Butter Smooth Almond Butter because it’s similar to thick nut butters. If you use too oily, the cookies won’t come together. You were warned.)
  • 1 cup coconut sugar
  • 1 egg, whisked
  • ½ cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • pinch of salt
  • ¼-1/2 cup Enjoy Life Mini Chocolate Chips

Instructions

  • Preheat oven to 350 degrees.
  • In a large bowl, mix together almond butter and coconut sugar using a large spoon. Then add egg and mix again until well combined.
  • Add ¼ cup of cocoa powder at a time. At this point, I used my hands to incorporate the cocoa powder into the dough. Add all the cocoa powder and completely combine.
  • Then add baking soda, vanilla, salt and chocolate chips and combined until everything is well mixed. This was all hands for me. It’s a dirty job, but someone has to do it. (This should be a very thick dough at this point. If it’s not, you need a thicker almond butter like I said before).
  • Use a cookie scoop to scoop out around 2 tablespoons of dough and make into a round ball. Place on silpat or parchment paper lined baking sheet. This dough will create 13-15 cookies that size.
  • Once you’ve placed all the balled dough onto the baking sheet, use a fork to press the cookies down just slightly. No need to really flatten them out, just get them to look more cookie shape instead of ball shape. If you press them down too much, they’ll come apart when they bake so be careful.
  • Place baking sheet into the oven and bake for 10 minutes.
  • Remove from oven and let cool for 5-10 minutes until removing from baking sheet to place on cooling rack. If you try to remove these from the baking sheet early, they will come apart. So don’t be stupid here. Patience is a virtue.

​Recipe from http://paleomg.com/soft-chewy-double-chocolate-cookies/​

Kids Do Work WOW 7.15.14

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Warm-up:

3 rounds:
10 Mountain Climbers
Bear Crawl to Cone
10 Mountain Climbers
Crab Walk to Cone
10 Mountain Climbers
Alligator Crawl to Cone

Skill/strength:

Wall walk

WOD:

8 min AMRAP
3 Wall Walks
Frog Jump to Cone
6 Wall Push-ups
Frog Jump to Cone
9 Air Squats
Frog Jump to Cone

Game:

Plank Wars

Cool Down:

Yoga Poses