WEDNESDAY 8.27.14 WOD

capo

“Three Reasons to Cool Down After Your WOD” – Box Life Mag

h/t – Kyle

PART 1:

In 20 Min find a 3 Rep Front Squat Max

or

If you know their 1 RM, perform the following:

Every 2 minutes, for 16 minutes (8 sets):

*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

PART 2:

3 Round for time of:

Run 1 Lap
15 Wall Balls 20/14
15 Heavy Russian Swings*

*The last rep has to be placed down and if the KB tips over, the athlete has to redo 1 rep.

PART 3: Group Stretch

-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 (squat)

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

Split Jerk (off the rack)

3 Sets of 2 Reps @ 80%

September 21st In House Partner Comp WODS!

September 21st In House Partner WODs Released!

Donations are going to Animal Nation

A full list of vendors TBA

There will be a lululemon Trunk show and Paleo-Pack will be here too!

Registration is now 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.

TUESDAY 8.26.14 WOD

KristieRow

With a Partner. P1 works for one full round, then P2 works for one full round. Each Partner will complete a total of Three rounds for max reps of:

3 Minutes of Rowing (for max Meters)
2 Minutes of DUs
1 Minute of Ring Muscle Ups/Bar Muscle Ups/C2B or Hardest Scale of Kipping Pull-ups

-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 Split 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%

MONDAY 8.25.14 WOD

aug on ramp

Welcome August On-Ramp Class and Andy’s Left Tricep!

PART 1:

16 Min to Practice 1 Hang Squat Snatch + 1 Full Snatch

or

For Members who know their 1 RM Snatch and are proficient in the lift

Every 2 minutes, for 16 minutes (8 sets):

Squat Snatch x 3 Singles*

*Dump each lift and rest approx 10 seconds between singles

Loading by set (by %1RM): 50, 60, 65, 70, 75, 80, 80, 85

PART 2:

Every minute, on the minute, for 15 minutes:

Minute 1 – 45 seconds of Strict Handstand Push-Ups
Minute 2 – 7-10 Strict Pull-ups or Chin-ups
Minute 3 – 10-15 Burpees onto 45lb Plate

PART 3: Cool Down

-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 + Full 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%

SATURDAY 8.23.14 WOD

IceBoxRow

1 Round For Max Reps/Cals:

3 Minutes of Rowing (Cals)
1:30 Minute of Rest

3 Minutes of AbMat Sit-ups with feet anchored by pair of DBs
1:30 Minute of Rest

3 Minutes of Wall Balls 20/14
1:30 Minute of Rest

3 Minutes of Alternating Step Ups
1:30 Minutes Rest

-OR-

OLY WOD

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%

WEEKLY PR BOARD

Snatch
Gina – 105#
Conor – 165# PS
Chic – 175#
Kristie – 100#
Sarah – 135#

Overhead Squat
Lisa – 55#
Jared – 315#

Clean & Jerk
Kristin M – 75#
John – 205#
JC – 262#

Clean
JC – 292#
Alicia – 155#
Kevin – 225#
Erica – 145#

Other
Meg – 1st Chest-to-Bar Pull-up
Wendy – 1st Rope Climb
Nelson – 1:24.1 500m Row

FRIDAY 8.22.14 WOD

APClean

“OPEN WOD 14.5″

Part 1:

5 Min Thruster Warm-up

PART 2:

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar-Facing Burpees

Masters 55+ is 65/45

-OR-

OLY WOD

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 Male Rx Times:
Tino – 12:36
Garrett – 13:00
MP – 15:00
Fisher – 15:24
Hopper – 15:59
Anthony N – 16:19
Pearson – 16:28
Sean – 18:20
TJ – 19:55
Mike – 19:58
Sam – 20:01

Top Female Rx Times:
Erica – 13:37
Amanda – 16:41
Kel – 19:59

Fit Camp WOW 8.21.14

Swimming with the Fishes

Where there’s lots of small fish there’s bound to be a bigger fish…

Part I: Interval Strength Circuit
Atlas Stone
KB Thrusters
Rope Climb

Part II: “Triple 3″

3 Individually Timed Rounds w/ Rest

Row 300
30 DUs*
#3 Run

*Scale to Singles

THURSDAY 8.21.14 WOD

Melsnatch

Part 1: Warm-up

Get a partner and pair of DBs

Partner 1 does an entire round than Partner 2 does an entire round until both athletes complete 3 rounds each:

3 Deadlifts (mid shin)
3 Hang Power Cleans
3 Front Squats (rack the dbs on the shoulders)
3 Shoulder to Overhead

PART 2:

With a partner switching as often as you like, one person working at once, complete:

6 Min Row for max Cals

3 Min Break

6 Min Max AirDyne for Cals

-OR-

OLY WOD

Recovery

Paleo Chicken Curry with Cauliflower “Rice”

IMG_8651

Serves: 3-4

Cauliflower Rice Ingredients:
1 Head of Cauliflower
Salt
Pepper
2 Cloves Crushed Garlic
1/2 Teaspoon Nutmeg
Tablespoon Ghee or Grass-fed Butter

Instructions:

  1. Boil Cauliflower for 20 min or until soft, season water with salt and pepper
  2. Drain and add to food processor with 2 cloves crushed garlic, 1/2 teaspoon nutmeg, Salt and Pepper, one tablespoon ghee or grass-fed butter
  3. Mix and salt and pepper to taste
  4. Put aside until ready to serve

Chicken Curry Ingredients:
1 Large Onion
1 Red Pepper
2 Serrano chilies, deseeded or seeded depending on how spicy you want it
2 Cloves Garlic, peeled
2 Tablespoons of Grated Root Ginger
2 Tablespoons of Olive Oil
2 Teaspoons of Curry Powder
4 Skinless and Boneless Chicken Breasts
Sale and Pepper
400ml/14fl oz can of Coconut Milk
1 Bunch of Fresh Chopped Coriander/Cilantro

Instructions:

  1. Finely chop the onion, chilies and garlic and place in pan or wok
  2. Add grated ginger and sweat in the olive oil for a few minutes
  3. Add the 2 Teaspoons of Curry Powder and stir for a few minutes
  4. Chop the Chicken breast into bite sized pieces
  5. Add chicken into the wok or pan, salt and pepper to taste
  6. Pour the coconut milk over the chicken and simmer on low heat until the chicken is cooked through, or about 20 minutes
  7. With 10 minutes remaining in the cooking process, add the chopped red pepper
  8. After the 20 minutes, scatter the chopped coriander/cilantro over the top
  9. Serve over the cauliflower rice

Kids Do Work WOW 8.20.14

kdw 8.20

Warm-Up:

3 Rounds:
3 Forward rolls
Frog jump to cone
3 Burpees
Crab walk to cone
10 Mountain climbers

Skill:

Knee ups, KTE, TTB

WOD/Game:

Deck of cards

Cool Down:

Yoga poses

WEDNESDAY 8.20.14

GarrettRow

PART 1:

Quickly build up in the following complex off the Rack:

1 Snatch Balance + 1 OHS

PART 2:

5 MIN AMRAP
5 Burpees
10 Swings 53/35
20 DUs or 10 or 40 singles

REST 5 MIN

5 MIN AMRAP:
5 C2B Pullups
10 Pushups
15 Air Squats

-OR-

OLY WOD

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Set of 5 Reps @ 80%

Clean Pull

4 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.Kn. + 1 Cl. @ 60%
1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 70%
5 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 80%

Push Press + Split Jerk

3 Sets of 2 P.Pr. + 1 Jr. @ 75%

TUESDAY 8.19.14 WOD

GinaSnatch

PART 1:

Take 5-7 Min to find the working weight Part 2 - Either a Power Snatch or Power Clean

PART 2:

12 Min AMRAP:

3 Power Snatches or Power Clean
3 Toes-To-Bar
6
6
9
9….continue to add 3 reps until 12 Min is up.

PART 3:

3-4 Times Weighted Partner Planks 30-45 sec – Using a bumper plate choose a challenging weight.

-OR-

OLY WOD

Box Jumps

15 Jumps*

*Work up to height you can jump up to for every rep. Jump up, step down and repeat.

Power Snatch

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

Power Clean

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

Behind the Neck Split Jerk

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

Press

4 Sets of 3 Reps*

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

Back Extensions

4 Sets of 8-15 Reps holding bumper plate

MONDAY 8.18.14 WOD

MikeC&APLounge

PART 1:

Clean Complex – 5 MIN to find a weight to start with in Part 2

1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat – work up to a heavy set

PART 2:

10 MIN EMOM – complete the above sequence. May add or subtract weight as it goes.

PART 3:

With a Partner - P1 works for an entire round then P2 works for an entire round.

4 Total Rounds Each
Run to Fence and Back
15 Swings 53/35, Scale up to 70/44
15 Box Jumps, 24/20

-OR-

OLY WOD

Week 2

Back Squat

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

Snatch Pull

3 Sets of 2 Reps @ 95%

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 the Knee + Full Snatch

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

Snatch Balance (off the rack)

3 Sets of 2 Reps @ 90%

SATURDAY 8.16.14 WOD

 

AmbroseFR

-OR-

OLY WOD

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Set of 5 Reps @ 80%

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 Set of 1 Rep @ 80%

Clean Pull to Knee + Squat Clean

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

FRIDAY 8.15.14 WOD

CapoButterfly

“Open WOD 13.4″

7 Min AMRAP

3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
Etc…

135/95 or 115/75 or 95/65

or

VERSION #2

7 Min AMRAP

3 Wall Balls
3 Burpees
6 Wall Balls
6 Burpees
9 Wall Balls
9 Burpees

-OR-

OLY OPTION

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 @ 95%

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 the Knee + 1 Squat Snatch

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

Top Male Rx Scores
Jared – 97
Mike P – 80
Milo – 76
Chic – 69
Sean – 65
Geoff – 60
Ryan – 60
Pearson – 52

Top Female Rx Scores
Melissa – 71
Alicia – 71
Meg – 60
Kelly – 54

AREA COMP UPDATE

For additional competitions please visit Rx Competitions

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.

THURSDAY 8.14.14 WOD

APLovesBumpers

AP making out with a bumper plate…

PART 1: Skill Practice 10 MIN

Handstand Push-up

Options -

1) The Basics. Kicking up and if so try to reach an abmat or 2 or a few reps.

2) If you have HSPU – 3 Sets of Max Reps with about a 2 Min Rest or more between attempts*

*These are STRICT and ab-mats can be used.

PART 2:

Each Partner will complete 3 Individual rounds of:

350 m Row
20 or 10 Step Ups 24/20 (they don’t have to be alternating)
20 or 10 Wall Balls 20/14

1 Partner will complete the full round on his/her own. Then the other partner will complete the full round on his/her own. Rotate in this fashion until both partners have completed 3 rounds.

OLY OPTION IS REST DAY

RENTS and RUNTS Recap

rentsrunts2 rentsrunts1

This past Sunday, Coach Melissa held another successful “Rents and Runts” workout at CFS. The “Rents and Runts” event is a great opportunity for families to enjoy some healthy and fun exercise together. If you missed it or loved it so much you want to participate again, keep updated on announcements at the gym for the next planned date!

Thanks to everyone who came out for ‘Rents and Runts!!! It’s always great to see families working out together and having fun!  - Melissa

FIT CAMP WOW 8.13.14

Ryan
Ryan O. at BattleFrog Obstacle Course Race this Past Weekend

Part I:

Push-up Challenge

Part II:

“Don’t Drop the Ball”

25 Min Cap

500m Row
50 Wall Balls (30/20)
400m Row
40 Wall Balls

….
100m Row
10 Wall Balls

*20 DU/60 Single Under Penalty Anytime Wall Balls Unbroken

Scale Wall Balls Accordingly. Unbroken = Continuous Movement. No Resting With Ball.

Part III:

Stretch