Ryan O. 131227

PART I:  

Review Rowing
Learn Thruster

PART II: 12 Min AMRAP NFT

 3 -5 Thrusters 45/55/65/75/85
10 GHD Back Extensions  w/Pack



PART III: Benoit Meets Barbara
with 25# Ruck Sack

4 Individually Time Rounds

Row 350 (1:30)
5 Squat Thrusts (0:25)
10 Push-ups (0:35)
20 Squats (1:00)

Rest 2 Minutes In Between Rounds

Missy 131227 Welcome Back !!!

CFS Holiday Party 2013.  Another Blast!

PART I: 10 Min AMRAP NFT

2 TGU R&L

Wall Walk 20-30 Sec Hold
Handstand Hold 20 - 30 Sec


 PART II Conditioning

7 Min AMRAP
5 Push-ups
10 Ring Rows
15 Air Squats

-Rest 3 Min-


For Time (5 Min Cap)
40-30-20-10
SU
Situps

-Rest 2 Min-


For Time:

40 Wall Balls (14)

Squats? Why the hell do I make you do these all the time anyway?

Take Note and Get Low.

Athletes and CrossFit Junkies :)


Check out this read about squatting low.  It's straight and to the point.  No BS here.

Keep in mind that the squat is the most badass movement there is and "works all of the muscle mass in the body below the position of the bar on the shoulders."  That's a lot of muslce!!  There is no other "big bang for your buck" movement that is better for overall strength development than the squat, which is why you will continue to see it appear regularly within your workouts.  I may do a lot  to disguise this movement (e.x. thrusters and clusters), but rest assured it will always be the foundation of your programming.

Anthony & Danielle 131226

First Try. Boom! That's how CF Junkies do!!

PART I:  10 Min AMRAP

Turkish Get-Ups 2 L & 2 R
3 - 5 Strict/ 3 Kipping Handstand Pushups


PART II:  Even Linda (This is for Strongmen Ant)

12 - 10 - 8 - 6 - 4
Back Squat 150/90
Bench Press 135/50
Deadlift/Clean 135/55


PART III:
Sprints

Olana 131226

Sorry I just had to post this pic, one of my fav CF inspirational quotes :)

PART I: Strength AMRAP NFT

5 Front SquatS
5 Strict Press/Push Press
7-10 Ring Rows


PART II: Conditioning

For Time:

5 Burpees
10 Box Jumps (20")
15 Air Squats (to Dynamax)
20 OH Walking Lunges (25)
25 AB Matt Situps
20 OH Walking Lunges (25)
15 Air Squats (to Dynamax)
10 Box Jumps (20")
5 Burpees

Garrett 131225 (Christmas?)

The Zombie apocalypse spares no one.

10 Min EMOM

Christmas Presents w/Family


Back Squat

5 x 7 @ 245

Garrett 131223

Back Squat:

4x9 @ 230

Strict Press:

3 @ 70% 105
3 @ 75% 115
3 @ 85% 130
3 @ 85% 130
3 @ 85% 130

Olana 131224

Christmas Eve Hang Cleans

PART I:  Strength/Oly

Review Deadlift
Review Front Squat
Learn Hang Clean


PART II: Conditioning

3 Rounds For Time

15 OH Walking Lunges 25
15 Box Jump (20")
15 Swings (30)
15 Wall Balls (12)

Anthony & Danielle 131223

You want this don't you...?
 (http://www.spartanrace.com/tmp/trifecta-badge.png)

SPARTAN TRAINING (30 Min Clock)

Movement I

OHS Walking Lunge (50')

Movement II: 

90 Sec Tire Flip AMRAP

Movement III:  

Danielle 2 Rope Climbs/Ant 2 Heavy Rope Drags

Movement IV: 

Heavy Farmers Carry (Across Gym)

Movement V

2 x Band Sprints

Garrett 131219

For Time:

50 Wall Balls
40 KBS (53)
30 Burpees
20 C2B Pull-ups
100 DUs
20 C2B Pull-ups
30 Burpees
40 KBS
50 Wall Balls

Garrett 131220

CONDITIONING:

"Jackie"

For Time:

Row 1000m
50 Thrusters (45#)
30 Pull-ups

STRENGTH:

Bench Press
6 x 6 @ 210

Ryan O. 131221

Ruck On, Ruck Off

PART I:  Strength Training

6 - 8 R & L Step-Ups (w/Ruck)
7 KB Single-Arm Press (Build to Challenging)
7 Elevated Ring Rows (Bodyweight)


PART II: Go-Ruck Conditioning

4 Rounds For Time:

Ruck 200m
5 Push-ups (w/Ruck)
5 Ruck Man-Makers
10 Ruck Squats

Tim 131222

12 Days of CrossFit, Day 9

12 Days of CrossFit

1 Thruster 75#
2 Front Squats 75#
3 Push Press 75#
4 Hang Power Cleans 75#
5 Deadlifts 75#
6 Pullups
7 Goblet Squats 44#
8 KB Swings 44#
9 Box Jumps 24”
10 OH Walking Lunge 25#
11 Toes to Bar
12 Burpees

Anthony & Danielle 131222

Anthony searching for the right lighting...

PART I  15 Min AMRAP NFT

A/D

5-7/2-3 Strict Chin-Ups
3-5/5-7 Strict Dips
7 KB Single-Arm OHS (35/25)



PART II 12 Days of CrossFit

For Time:

1 Burpee
2 Box Jumps (24"/20")
3 Push-ups
4 Shuttle Cone Sprints
5 Pull-ups (Unassisted)
6 Step-ups (24"/20")
7 AB Matt Situps
8 Air Squats
9 Ring Rows
10 Walking Lunges (35/25)
11 Wall Balls (20/14)
12 Burpees

Garrett 131220

10 Minute EMOM

1 Strict Press @ 135

Back Squat 10 x 3 @ 255

Olana 131219

PART I

Review KBS (30)

PART II:  12 Min AMRAP NFT
Deadlifts & Pullups

PART III:  10 Min EMOM

3 Burpees
10 KBS (35)

Janel 131218

PART I: Strength

3 Strict Pull ups
5 Front Squats
7 Single KB Strict Press L & R


PART II: 5 Individually Timed Rounds

2 Min AMRAP

3 Burpees
6 Air Squats
9 Russian Swings (30)

Rest 90 Sec Between Rounds 1 - 3

Rest 60 Sec Between Rounds 3 - 5

Tim 131219

PART I:  Strength and Oly

2 Clean Pulls + 1 Squat Clean
3 - 5 Strict L - Sit Pull-ups
5 - 7 KB Strict Press

PART II:  Conditioning

12 Min AMRAP

2 Power Cleans (115)
2 Burpees (Pending Toe)
2 Box Jumps (24")

Garrett 131217

CFS Mixed Box Competition

Back Squat:

7 x 5 @ 240


Conditioning:  3 Rounds For Time

75 DUs

Rest Exactly 90s Between Rounds

Anthony & Danielle 131217

B.R. "Before Reebok"

PART I:

Bench Press 4 x 6 @ 70% 140/65

PART II:  Throwback WOD 

40 Wall Balls (20/10) ~ 2

30 Swings (44/35) ~ 1

20 Pullups (unassisted) ~ 2

10 Burpees ~ 1

500m Row ~ 3

10 Burpees

20 Pullups

30 Swings

40 Wall Balls

Time to Complete 18:ish 

Time CAP 25 Min

PART III: Partner Stretches

Tim 131217

Part I - 30 Min

Pause Front Squat (hold at bottom for 2 MISSISSIPPI seconds)
1 Set of 2 Reps @ 60% 120
1 Set of 2 Reps @ 70% 140
1 Set of 2 Reps @ 80% 160
3 Sets of 2 Reps @ 85% 170

Bench Press

4 Set of 6 Reps @ 75% 145

Part II - 15 Min

3 Individually Timed Rounds:

20 DUs

15 Swings 53

10 Burpees 

AMRAP Goblet Lunges 53

Rest 2 Min in Between 3 Minute Rounds

PART III Stretch 

Olanna 131217

PART I - 10

Learn KBS & 

PART II - 20

Front Squat & Pullups

PART II - 20

5 Rounds For Time 

10 Shuttle Cone Sprints (3 Tiles)

10 KBS (30)"

10 Lateral Shuffles w/ Burpee to Bar (High Bar)

Ryan and Janel 131215

PART I:  4 RNFT

10 Alt. DB Renegade Rows
8 - 10 Single Leg KB Deadlifts
5 -7 Dips (Stand & Red Band)


PART II: 3 Individually Timed Rounds

w/ 90 Sec Rest Between

15 KBS (44/30)
10 Push Press (75/35)
5 BARF
AMRAP In Time Remaining: Goblet Squats (44/30)

Score = Total Goblet Squats Performed.

PART III: Wall Stretches

Strength Training and Rucking.

Go Ruck Heavy Class 019:  Brooklyn:  Time: ??:??

Ryan,

This article has some (okay, has alot!!!) of great Rucking information.  Check it out!

http://70sbig.com/blog/2012/09/go-ruck-prep-for-a-lifter/

What is Skinny-Fat

Miss,

Check out this article, also from Mark's Daily Apple, which puts skinny fat in very layman terms.  It's a great start point.  The site is a great resource for primal living.

http://www.marksdailyapple.com/skinny-fat/#axzz2nUv6OU4k

http://www.danburnsfitness.com/why-steady-state-cardio-sucks/

The above pic is one of my favorite comparisons.  The difference between these two types of athletes is heavy strength training!  And it's hard to argue that these caliber sprinters don't also have great cardio and endurance.  Follow the link for more information.

Olanna 131212

Last years Lower Hudson Volleyball Team in DC for the Capitol Hill Classic

Olanna Check This Out and Save Some Dates...
http://www.sherwoodscv.com/

PART I: Review

Rowing
Squats
Wall Balls

PART II:  Learn

3 x 5 Box Jumps
3 x 7 Ring Rows

PART II:  Conditioning:

4 Rounds For Total Score

30 Sec On/30 Sec Off

Row (Cal) 6, 5, 5, 5
Wall Balls 10, 11, 12, 13
Sit-ups  13, 13, 14, 14

Ryan O. 131214

PART I: Track Drills/Abduction Excercises

PART II:  Front Squats & Presses
1 x 5 65
1 x 5 70
1 x 5 75
1 x 5 85
1 x 5 90

In Between Sets 7 - 10 GHD Back Extensions

PART III:  3 Rounds For Time

Ruck Weight = 30

Farmer's Carries w/Ruck x 2 (Trap Bar 135)
OH Walking Lunge using Ruck
Bear Crawl's/w Ruck (50')

Tim 131213

PART I: Back Squat/Front Squat

Back Squat
1 X 10 @ 60 150
1 X 8 @ 65 160
1 X 8 @ 70 170
1 X 8 @ 75 185

Front Squat
1 X 5 @ 60 120
1 X 5 @ 65 130
1 X 5 @ 70 170
1 X 5 @ 70 170

In Between Sets of Front Squat 4 x 6 Weight Chin-Ups

PART II:  Conditioning

2 Min AMRAP of the following w/ 6 Min Running Clock
Burpees
Russian Swings (53)
Step Ups (20)

Ryan 131212

http://beachsidecrossfit.com/hip-hop-paleo-pimpin/paleo-food-pyramid/

RYAN

PART I:  Mobility
Hips/Thorastic/Front Rack Position


PART II:  Strength NFT
12-9-7-5
Front Squats (135)
Tire Flips (Small Tire)


PART III:  10 Min EMOM
7 Strict Push-ups
4 DUs


PART IV: Partner Stretches

Missy 131213

PART I: Strength

5 Front Squats
7 Small Tire Flips


PART II:  Conditioning

3 Individually Timed Rounds

Row 250m
10 KBS (30)
10 Wall Balls (10)

w/ 90 Seconds Rest Between Rounds

Anthony & Danielle 131212

PART I:  Warmup
15 Jumping Jacks
10 Hamstring Pulls L&R
5 Perfect Burpees
10 Hamstring Pulls L&R

Red Band Drills {Squats, Lateral Steps, Forward - Backward Diagonal Steps}

Hamstring Stretching

PART II: Front Squat
Ant/Dan
1 x 5 @ 115/75
1 x 5 @ 125/80
1 x 5 @ 130/85
2 x 5 @ 140/90

A
10 -12 Deficit Dumbell Pushups In Between Squat Efforts

D
Strict Press Between Squat Efforts
1 x 5 Empty Bar
1 x 5 30
1 x 5 35
1 x 4 40
1 x 3 45

PART III: Suicide By Burpees
1 Burpee
1 Reverse Suicide

EMOM +1 Burpee 

Tim Kong 131210

http://www.arcade-museum.com/game_detail.php?game_id=7610

PART I

Strict Press 2 x 5 @ 85, 95
                  1 x  4 @ 105

Push Press 1 x 4 @ 115
                  1 x 3 @ 125

Split Jerk    3 x 1 @ 135
(off blocks)

Accessory Work:  GHD Back Extensions & Pullups

PART II

"Donkey Kong"

http://www.youtube.com/watch?v=9FqJ8FpdcJI

Anthony & Danielle 131210

Alright Ant, proof that you only need one good arm to crossfit.

PART I:

4 RNFT
Anthony:
5 - 7 Single Arm Dumbell Row (Good Side)
8 - 10 Steps Ups  L & R
Max DUs (2 Attempts)

Danielle:
3 - 5 Strict Pullups (Red Band)
8 - 10 Steps Ups Holding a Dumbell L & R
Max DUs (2 Attempts)

PART II:
4 Rounds

Work 30 sec/Rest 30 sec
D/A
KTE/Strict Knee Ups
Rebounding Box Jumps
Row

For all of those who I make religiously front squat...

This is a great article.

http://breakingmuscle.com/strength-conditioning/when-in-doubt-do-front-squats-25-tips-for-better-front-squats

Olanna 131208

 http://humanandnatural.com/data/media/4/volleyball_in_newport_beach__california..jpg

PART I:  Introduction to Rowing

PART II:  Basic Squat Mechanics & Wall Balls

PART II: For Time

12-9-7

Row (Cals)

Wall Balls

Burpees

Ryan O. 131207

http://www.nerverush.com/inside-the-goruck-challenge-with-lead-cadre-lou-lepsch/goruck-challenge/

PART I:  Row, Ruck AND Row

PART II: Fronts Squats and Planks w/Ruck

PART III: Interval Ruck

Run

Push-ups

Step-ups

Anthony & Danielle 131208

PART I

Anthony:
Pause Back Squats
Prone Planks

Danielle:
Pause Front Squats
Parallette Planks

PART II: Tag Team Sprints

50-40-30-20-10

Shuttle Cone Sprints
Air Squats
AbMatt Situps

You may work at once, however not on the same exercise.
Must complete full round before moving on.

Ryan & Janel 131208

PART I:  Agility/Track Drills

PART II:  20 Min AMRAP NFT

2 KB Turkish Getups L & R
6 - 8 Bulgarian Split Squats L & R
2 Heavy Sled Pulls

PART III:

4 Individually Timed Rounds

15 Deadlifts (145/85)
20m Farmer's Carry (145/85)
15 Shuttle Cone Sprints
15 Wall Balls (20/10)

Rest 1:1

Katherine 131206

PART I
For Quality

Row 500m 50-60%


PART II
20 Min AMRAP NFT

5 FS Starting w/ 45 Bar
5-7 Ring Rows
3 -5 Push-ups


PART III
10 Min Emom

3 Burpees
8 KB Swings (30)

Ryan and Janel 131205

PART I

Ryan/Janel

Strict Press

1 x 5  75/30

1 x 5  95/30

1 x 4  105/30

1 x 3  105/35

In between Sets Perform 7 Elevated Ring Rows

PART III

15 Min Running Clock

Ryan Rows for 1 min
Janel Rows for 1 min

Score = Total Cals

Tim 131205

Mt. Washington:  And that's apparently only the halfway point

PART I: NFT

Heavy Fran

15-12-9

Thrusters 115
Pullups with 15-20lb Dumbell

PART II: WOD

4 Rounds

40sec Work/ 20 sec rest

Row

Burpees

DUs

1 Min Rest Between Rounds

Danielle 131205

PART I

Clean Grip Deadlifts (20 Min Clock)

Pause at mid shin for 2 count - Pause at mid thigh for 2 count - Pause at mid shin for 2 count  = 1 Set
Perform 5x2 Sets may increase the load each set. 

Load should start at 90% of 1RM Clean. 

85 x 90% = 75

In between Sets Perform 30sec Dip Stand Support

PART II

Pause Front Squat (10 Min Clock)

5 x 3 Build to challenging weight across. May increase weights on each set. 2 Second Pause at rock bottom on each rep.  Load should start at  75% 1 RM FS.

115 x 75% = 86

In between Sets Perform 1 - 3 HSPU

PART III:

9 Min AMRAP

10 Pull-ups

10 Pushups

10 DUs

Tim 131203

Back Squats

1 x 10 @ 60% 150

1 x 8 @ 70% 170

1 x 6 @ 75% 185

1 x 4 @ 80% 196

30 Second Stand Support between Sets

Front Squats

1x5 @ 60 120

1x5 @ 70 140

1x5 @ 70 140

1x5 @ 70 140

7 – 10 Perfect Pull-ups between Sets

5 Rounds:

5 Burpees

10 TTB/K2E

15 DUs

1:1 Rest

Anthony & Danielle 131203

PART I:

Danielle:

10 Min EMOM:

2 Full Cleans

1 – 2 @ 50% 40

3 – 4 @ 60% 50

5 – 6: @ 70% 55

7 – 8: @ 75% 60

9 – 10  @ 80% 65

Anthony:

10 Min EMOM:

3 Front Squats

1 – 2 @ 65% 125

3 – 4 @ 70% 135

5 – 6: @ 75% 145

7 – 8: @ 80% 155

9 – 10  @ 85% 165

PART 2:

Pull-ups

Shuttle Cone Sprints

Wall Balls

Welcome Athletes!!!

Hi Guys,

I've very excited to finally present this, a space for you and all my athletes.  Expect to see your very own faces/mugs on my space a lot.  Everyone's going to want to look extra nice coming to the gym here on out.  Joke.  Fact:  I will continue to take the most unflattering pictures of you during your workouts as possible.  But in all seriousness, I wanted a more efficient way to share information (and my horribly painful WODs) with you, my athletes.  Plan on the visiting the site often to find an abbreviated version of your daily workouts so that you can prepare yourself mentally for the task at hand.  This blog will also serve as a great place to reflect on your training, my training and the overall sport of fitness.  In the effort of continuing my own education, expect one post Un-Related to CrossFit Stamford a day.  I'll try to tackle as many of the issues that come up in your training (for life) as possible.  Whether it be the pre/post workout nutrition (Anthony), the active recorvery/endurance sports (Danielle), shoulder mobility (Tim), paleo tips and tricks (Ryan & Janel), or even how to pack your Ruck Sack (Ryan).  Remember this is as much of your space as mine.  Keep on sending me pictures of all your accomplishments.

~G

Congratulations Danielle Marino

I want to congratulate Danielle Marino on placing first in the CrossFit Stamford Fall Paleo Challenge, a month long health and wellness challenge and the ultimate test of willpower.  It is a huge accomplishment and sacrifice, as Danielle will tell you, the weekends were certainly no walk in the park. Being the only one who cannot enjoy a beer at Oktoberfest is particularly brutal. She is a great example of the how the Paleo approach towards eating (a hate using the word diet) in conjunction with regular strength training and conditioning yield surprising results.  The pressure was on when Danielle first said she was going to participate in this years Paleo challenge and would settle for nothing but first place prize money to help pay for her wedding dress. Furthermore, I think I nearly ran for the door after the third and second place winners, Paige and Doug, respectively were called up to the podium during the Fall Paleo Challenge Wrap - Up Ceremony.  Participants in the challenge lost up to eight percent body fat, over ten pounds of fat, gained almost ten pounds of muscle, and crushed their baseline re-tests.  However, Danielle exemplifies the CrossFit ideology that the best athlete is the one who is most well-rounded and therefore has no weakness.  While she may have not excelled in anyone category, we are the sum of all parts, and she is the perfect example.

~G