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
“You-Go-I-Go”

3 Rounds:

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

SUNDAY 4.20.14 WODs

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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

SATURDAY 4.19.14 WOD

dude

PART 1:
15 Min AMRAP NFT

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)

PART 2:

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.

or

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

trml

“Helen”
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

WEEKLY COMPETITION UPDATE

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

THURSDAY 4.17.14 WOD

Rest

PART 1:

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

PART2:

OLY OPTION:

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

or

CONDITIONING OPTION:

With a Partner. Alternating sprints.

5 Rounds of:
Row 250 m

RENTS & RUNTS

cfkids

“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

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

GAME: Class vote

COOL DOWN: Yoga poses

Bacon Wrapped Sweet Potato Fries

Coach Melissa recommendation

Recipe Link from CompleteRecipes.com

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

Directions:
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.

WEDNESDAY 4.16.14 WOD

Rest2

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

PART 2

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

TUESDAY 4.15.14 WOD

KBS2

PART 1:

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.

PART 2:

2 MIN AMRAP AT EACH STATION. REST 1 MIN IN BETWEEN.

2 TOTAL ROUNDS:

#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

Easter

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

Outside

(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:

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

PART 2: CHOOSE 1

OLY OPTION:

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)

CF OPTION:

7 Min AMRAP
7 Power Cleans 155/105
7 TTB

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

SUNDAY 4.13.14 WODS

row

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

SATURDAY 4.12.14 WOD

Stepup2

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.

OPTIONAL CASH OUT -

Run/Jog 4 Laps record your own time.

FRIDAY 4.11.14 WOD

IMG_8722

Version 1 – Solo or with a partner

17 MIN AMRAP
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

17 MIN AMRAP
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

WEEKLY COMPETITION UPDATE

April 11, 2014

“Spring Challenge”

Where: CrossFit Steam, 1 Madison St, Building D, East Rutherford, NJ
When: Sunday, May 11th, 2014 at 8:00am
Cost: $100/athlete
Divisions: Rx and Scaled individual men and women

This 1-day event will host three (3) guaranteed WODs with the top 5 athletes in each division moving on to a 4th and final WOD to determine the champion.

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

THURSDAY 4.10.14

20140409-191218.jpg

PART 1:

In 30 Min AMRAP NFT:

Build to a PERFECT FORM 3 REP DEADLIFT no rebounding!

In between each set perform 3-5 STRICT PULLUPS add weights if possible.

PART 2: NOT FOR TIME but MINIMAL REST

With a Partner. Complete 3 Total Rounds of the following:

P1 Does Hand Stand Hold for 30 Sec – P2 does hold for 30 sec. – Scale
to wall walk hold or Push-up plank hold.

P1 Does Hollow Rock Hold for 30 Sec – P2 does 30 sec

P1 Does 30 Sec Ring Dip Hold….or stand dip

Both Partners will walk one lap pinching a pair of bumper plates. 1
pair of plates per team. They can switch off as much as possible.

Citrus Marinated Chicken Lettuce Wraps

Recipe from PaleOMG.com

Prep Time: 1 hr 20 mins
Cook Time: 20 mins
Total Time: 1 hr 40 mins
Serves: 3

Ingredients:
3 skinless, boneless chicken breasts
½ cup orange juice
Juice of 2 lemons
Juice of 2 limes
½ tablespoon chili powder
¼ teaspoon smoked paprika
½ jalapeño pepper, minced
1 minced garlic clove
1 teaspoon salt
½ teaspoon black pepper
Pineapple guacamole, to garnish
6 strips of bacon
Sir Kensington’s Chipotle Mayo or homemade chipotle mayo
Butter lettuce, for wrapping

Instructions:
1) Preheat oven to 400 degrees.
2) Place chicken in a gallon resealable bag or in a deep dish. Add orange juice, lemon juice, lime juice, chili powder, paprika, jalapeño, garlic, salt and pepper. Mix well to coat the chicken and place in the fridge for an hour to marinate.
3) While chicken marinates, make pineapple guacamole.
4) Once guacamole is made, place in the fridge to chill. Place slices of bacon on a rimmed baking sheet lined with aluminum foil. Put in oven an bake for 15-20 minutes, or until bacon is cooked to preference then set aside for later.
5) Remove foil. Place chicken on baking sheet and into oven for 15 minutes (discard marinade), then turn on the broiler and cook for 3-4 minutes until the chicken has browned on top and is completely cooked through.
6) Place a couple pieces of butter lettuce on a plate, add chicken, top with chipotle mayo, bacon, then guacamole and enjoy!

WEDNESDAY 4.9.14 WOD

airdyne

PART1:

5 TOTAL ROUNDS (20 Min running clock)

TTB
15, 12, 10, 8 or Knee Ups

Cal Row
15/12, 12/10, 10/8

Double Unders
50, 40, 30 or Half Reps or 40 sec of Practice

Swings
ADV 70/44 for 20, 20, 18, 16 reps any weight

PART 2:

3 Rounds of 60 sec Weighted Planks with a Partner

OPTIONAL CASH OUT – jog run 4 laps record your own score.

TUESDAY 4.8.14 WOD

HILLARYLYNNA

With a Partner, 5 Rounds For Time:

6 Squat Cleans, 165/115 or 145/105
12 C2B
12 Lateral Burpees over the bar

Or

5 Rounds for time
6 Squat Cleans 165/110, 145/105, 135/95, 115/75, 95/65
12 C2B or Regular or Band or Ring Rows
12 Lateral Burpees over the bar