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March 31st
Pullup/Handstand Pushup Clinic
$20 Registration fee

April 2nd
On Ramp Begins
5 Spots Left

April 14th
11am
Rowing Clinic 
$10 registration fee

Friday
Mar232012

New Website! - Friday 3/23/12 WOD

CHECK OUT THE NEW AND IMPROVED WEBSITE - CROSSFITSTAMFORD.COM

 

Part I
5min AMRAP

1 TGU, R, 53/35
1 TGU, L
2 TGU, R
2 TGU, L
...
...
...

Keep adding 1 rep.  Score is total reps. 

2min Break

Part II
4min Clock

Max DUs or HJs

2min Break

Part III
2min Clock

Max OH Plate Lunges 45/25, 35/15

2min Break

Part IV
2min Clock

Max Burpees

2min Break

Part V
1min Clock

Max Plate Ground to OH 

Chris Ch. is moving on to bigger and better things...at least professionally. He knows no one is better than CFS!!  You're welcome back anytime Chris!!!

Thursday
Mar222012

Thursday 3/22/12 Open WOD 12.5

Open WOD 12.5

7min AMRAP

3 Thrusters 100/65 (Masters: 90/55)
3 C2B Pull Ups
6 Thursters
6 C2B Pull Ups
9
9
...
...
...

Keep adding 3 additional reps until time runs out. 

Rob  115
Nick 108
Andy  100
Brian M  99
Tino  95
Pat 92
Ed     91
Ninja 91
Felipe  87
Ray    85
Cameron  81
Kevin  81
Mike L 81
Jeff    80
Seth  77
Ricky  73
Alex S  70
Bruce  70
Rich    58
Steve  57 

Melissa  79
Kristie   67
Krista    58
Beth     50
Lisa     48 
Marina  33 

Non-Open WOD

7min AMRAP

3 DB Thrusters 35/25, 30/20
3 AM Sit Ups
6 DB Thrusters
6 AM Sit Ups
9
9
...
...

Same rep scheme as above.

Wednesday
Mar212012

Wednesday 3/21/12 WOD

Website is going through some changes so if you can't log on try crossfitstamford.squarespace.com

 

30min AMRAP (not scored)

5-7 Big Box Jumps 30/24, 24/20, 20/15
15 calories at MAX intensity
KB/DB Farmer's Carry 
5-7 Strict TTB (no kipping)
1 Lap

Big shout out to Chrstina (on the right) who finished her half-marathon over the weekend.  She PR'd by 17minutes from last year....AWESOME running!!!

Post your score to comments and Beyond the Whiteboard. 

Tuesday
Mar202012

Tuesday 3/20/12 WOD

5 Rounds (w/ a partner)

1min OHS 95/65
1min Rest
1min Ring Dips
1min Rest

Each person does 5 Rounds.  Scale Ring Dips to Stand Dips or Push Ups. 

 Good morning CFS.  My name is Marc.  The 6am is my warm-up.  

Post your score to comments and Beyond the Whiteboard.

Monday
Mar192012

Monday 3/19/12 WOD

Part I

+50: Establish a 1RM Power Clean to Push Jerk (no pressing!)

-50: Hang Power Clean to Push Jerk

Part II

6min AMRAP

2 C2B Pull Ups
2 Cleans
4 C2B Pull Ups
4 Cleans
6...
6...
8...
8... 

Suggested Weights: 185/115, 165/105, 155/95, 135/75, 115/65

Good article on analysis of studies if red meat is unhealthy.

Post your score to comments and Beyond the Whiteboard. 

Monday
Mar192012

Kids Do Work Weekly Wrap-up

This week our future firebreathers spent a lot of time outside enjoying the beautiful weather! 

The 4-6 year olds worked on throwing and catching bean bags, doing step-ups, practicing their dot drills, and perfecting their jumping jacks.  Tire flipping and jumping in and out of the tire was a favorite activity. The 7-12 year old group began using some light weights while deadlifting, practiced soccer skills, did rope climbs, and improved their endurance. We welcomed Alex’s daughter, Sophia (and her little brother James who also got in on the action!) and Arianna’s friend, Yarleny to their first classes.  Every day our kids are growing stronger and stronger! 

Overall, it was a great week for Kids Do Work!!! 

Sunday
Mar182012

Sunday Coach's Corner

How not to be "got"
by Felipe Polanco

First off, I'd like to congratulate everyone who did Open Wod 12.4.  Hopefully everyone has gotten feeling back in their legs by now.  HUGE shout out to Bob H., for being ranked 28th at the time of this post.  Awesome job Bob...can't wait to see you in Cali!!!

Many of you are finishing up the Paleo Challenge, with most of the kinks worked out.  You're energy levels are picking up, if not through the roof.  You're feeling a bit stronger and you're clothes are fitting differently, maybe even looser.  With the Challenge about to wind down, that doesn't mean you can fall off the wagon.  Here are some tips to make sure you don't get "got" by fancy marketing.

Stay to the outside. Most supermarkets are set up to lure you with fancy marketing props and displays.  Most of the time, its for foods that are completely processed with no nutritional value of any kind.  Take a look at all the foods within the aisles.  All the food has been uber-processed so that it can be canned, boxed or bottled.  That doesn't bode well for people eating Paleo/Primal.  Last time I checked, hunters and gatherers weren't out hunting boxes of pancakes.

Eat the rainbow. No, I don't mean Skittles.  40% of your plate should consist of vegetables.  Make sure they are of various colors to ensure proper nutrient uptake.  Your plate should look something like this:

If you're only eating green, leafy vegetables, you're missing out on vitamins and minerals that are offered by yellow (vitamin C), red (lycopene) and orange (beta-carotene) vegetables.  

Bacon...and other meats.  Believe it or not, there are other meats besides bacon.  Not as good but they do exist.  A quick rule of thumb for meat is the less feet the beast has, the better it is for you.  Fish is chock-full of Omega-3 fatty acids.  Then there's chicken and beef/pork/lamb.  

Make sure the fish is wild caught.  Farm raised is no longer safer than or better for the environment than wild caught.  The fishing industry has made huge strides in keeping their industry sustainable and the environment a priority.  In addition, make sure the other meats are grass-fed.  No, not organic but grass-fed.  Organic means nothing more than that the animals were fed organic grains aka corn.  If you're lucky enough to shop at Fairway, they make this selection process easy for you by having the grass-fed meat in blue containers:

The top row is all grass-fed meat while all the others are corn/grain-fed meet.  Last time I checked, animals can't digest and were never meant to be fed corn or any grains.  As for chickens, make sure they are cage-free.  For some more information on this topic, check out the documentaries King Corn and Food, Inc.

Not all of it is bad.  Back to my first point: staying away from the interior aisles.  99.9% of supermarket aisles are bad for you.  For example, I had one of these fall into my cart one day:

However, not all of it is bad.  For example, if you're making the switch from regular cattle milk to almond milk, good for you!  Did you know about coconut milk?  The best one comes from a can...and its in those interior aisles.  I can't buy fresh veggies because they will go bad before I even get a chance to use them.  So I buy frozen veggies.  They have the same nutritional content as fresh veggies.  Just make sure there are no additives or anything else added to the veggies.  On your way to a sales meeting or visit with a client and need a quick pick-me-up?  Grab a bar.

LaraBar is the closest bar out there to being Paleo.  Just don't make it a habit.  You should still make it a goal to eat real food as often as possible.  Another great idea are PaleoKits.  Not only are these kits COMPLETELY Paleo, but some of the proceeds go towards a great cause!  For more information on Steve's Kids, click here.

Make a plan. During team wod's, I'm notorious for saying "Make sure you have a plan...even though it'll fall apart in the first 2 minutes." (I tend to use a bit more colorful language than that.)  However, its always easier to deviate from an established plan than deal with the chaos of a wod without one.  The same holds true for your work-week and life at home.  

Try to prep for as many meals as you can on Sundays.  Try to cook the meat to be used for a few days out and separate them into containers for each day.  Recipe call for chopped/diced veggies?  Does spaghetti squash need to be baked?  Do it all on Sunday, even if its as simple as planning a menu for the week.  The last thing you want to do after getting home from wod 12.4 on Thursday is to stand on your legs that you can no longer feel and attempt to cook.  

Keep up the great week during the last half of the Paleo Challenge and please feel free to ask any of the coaches on tips.

Bon appetit!

Saturday
Mar172012

Saturday 3/17/12

Part I

12min Clock

Alternating Sets of Max HSPU and TTB

Part II

10min AMRAP

5 Pull Ups
10 Hand-release Push-Ups
15 KB Swings 53/35
20 DUs

 

Friday
Mar162012

Friday 3/16/12 WOD

Part I

1RM Push/Split Jerk

Part II

3 x 500m Row

Score is combined times for all 3 rows.

Especially the day after...

Thursday
Mar152012

Thursday Open WOD 12.4

Open Wod

12min AMRAP

150 Wall Balls 20/14
90 Doube Unders
30 Muscle Ups 

Ladies and Masters Men/Women throw to a 9ft target.

Rob     257
Brian M  250
AP       249
Felipe  248
Grip     247
Ray     245
Matt N 244
Brent  242
Ninja   242
Pete    241
Cameron  240
Mike L  240
Ricky   240
Mark B 235
Ian      231
Adam   204
Seth    190
Chris B  182 
Andrew 178
AP2       176
Bruce    174
Rich C   157
Jeff        156
Murph   135
TJ         128 

Melissa  241
Beth      240
Claudia  240
Kelly     240
Krista    240
Marina  240
Jess      233
Eva       205
Lisa       154 
Courtney   140 
Alberta   132 

Bob Horton  190

Alternate Wod

20min AMRAP (w/a partner)

30 Box Jumps 24/20
30 Goblet Squats 53/35
30 Burpees 

Pretty cool mobility stuff for wall balls and double unders/muscle ups.

Wednesday
Mar142012

Push Up Smackdown

Please support me as I participate in the Workout for St. Jude Fundraiser.  The funds I raise will help St. Jude to continue its mission of finding cures and saving children stricken with catastrophic diseases. St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No child is ever denied treatment because of the family's inability to pay.  You can make a flat rate donation (example $10 even) OR donate per push-up (example $1 a push-up).  Disclaimer:  I performed 56 push-ups in 90 seconds and won Most Push-ups by a Female last year!!
 
You can donate online here or give cash or check (made payable to St. Jude Children's Research Hospital) to one of the coaches at the gym.
 
Thanks again to everyone who donated last year, and to anyone who can donate this year!!!  Melissa :)

Wednesday
Mar142012

Wednesday 3/14/12 WOD

Don't forget to sign up for the Pull-up/Handstand Push-up clinic taking place on March 31st!

3 Individually Timed Rounds

500m Row
40 Double Unders/20 DUs/40 HJs
20 Wall Balls 20/14
10 Alternating Renegade Rows

Dennis and Reid demonstrating wod 12.4: Synchronizing Burpees

Post your score to comments and Beyond the Whiteboard. 

Tuesday
Mar132012

Tuesday 3/13/12 WOD

CFS Sweatshirts are in!!  If you pre-ordered a sweatshirt, ask a coach to pick yours up.
If you didn't pre-order, we have extras for sale.  Pick one up before they sell out!

Part I

20min AMRAP (not scored)

5-10 HSPU (practice handstands or 3 wall walks)
1-5 Muscle Ups (scale to 5-7 dips)

Part II

"You Go-I Go" (w/ a partner)

7 Rounds
7 Burpees
7 DB Ground to Overhead

One partner does one complete round before second partner goes.  Each person completes 7 Rounds.

AP2 enjoying Saturday's wod. 

Post your score to comments and Beyond the Whiteboard.

Monday
Mar122012

Monday 3/12/12 WOD

CFS Sweatshirts are in!!  If you pre-ordered a sweatshirt, ask a coach to pick yours up.
If you didn't pre-order, we have extras for sale.  Pick one up before they sell out!

Part I

Back Squat (+50 wods) 

5 x 60%
5 x 70%
5 x 80%
2 x 90%
2 x 90%
2 x 90%

Back Squat (-50 wods)

Build to a challenging 5 reps, then repeat that weight 3 more times.

Part II

12min AMRAP

40 Squats
30 Swings
20 Burpees
10 Pull Ups 

MUTANT!!!

Post your score to comments and Beyond the Whiteboard.

Monday
Mar122012

Pull-Up/Handstand Push-Up Clinic

Good morning CFS! We have scheduled our next clinic for March 31st to foucs on pull-ups and handstand push-up techniques/progressions:  

The purpose of the clinic is to not only learn and practice the movement, but to also teach the athletes drills and progressions they can do on their own after the clinic to take their game to the next level.  By breaking the movements down to their basic pieces, atheletes will find where they are weakest and learn drills to strengthen and hone their skills to make them stronger on the bar and on the wall.

Whether you're new to CrossFit or a seasoned veteran who wants to take their game to the next level, there is much to be learned in this clinic.  The clinic will last 1.5 hours and cost $20.  Please make payment when you sign-up.  

Sunday
Mar112012

Sunday Coach's Corner

 

Pull-up Progression For All Skill Levels
by Gregory "Tino" Martino 

As CrossFitters, most of us try to run before we learn how to walk.  This concept manifests itself in a multitude of cases such as attempting to snatch before the athlete can overhead squat or even executing sound kipping pull-ups before the athlete can properly swing on the bar.  The end result of trying to run before we walk is typically one of two outcomes (and sometimes some combination of the two): adoption of bad habits, or injury.

With pull-ups, like all movements in CrossFit, there are correct mechanics (efficient and safe) and incorrect mechanics (inefficient and dangerous).  Solid pull-up mechanics result in quick movement requiring relatively "little effort" and little or no stress on the lower back (lumbar spine) and shoulders, while poor pull-up mechanics cause unnecessary fatigue and can damage tendons and ligaments in the shoulder, and even irritate and compress discs in the lumbar curve.  How do we prevent this?  Simple.  Let's break down a basic pull-up progression that should be practiced by all athletes, including those who think they have mastered a kipping and/or butterfly pull-up.  Don't be too proud to work on the fundamentals.

Progression 1: The Hollow Body.  This is not so much a progression as it is the abdominal position that should be maintained throughout a pull-up and throughout most movements in CrossFit.  There are two positions: Hollow and Arch.  In "Hollow", the athlete "locks down" their rib cage and abdomen in such a way that none of their bottom ribs are protruding as they do at rest.  This is a video of Hollow Rocks, which should be practiced to achieve good pull-up position and core strength.  This position is the most solid skeletal position for the upper body, should be used in pull-ups, overhead lifts and push-ups, to name a few movements AND it will protect our spines.  The "Arch" position is just like the "superman" position we do on the floor.  In both Hollow and Arch, keep your feet and legs together and point your toes.  Often athletes can be seen attempting to kip with extremely exaggerated lumbar curves and bent knees, which is actually damaging the discs in their lumbar spine, reducing kip efficiency and making them look ridiculous.  Before you even jump up to grab the bar athletes should practice Hollow and Arch position and strengthen both with Hollow Rocks and Superman/Superman Rocks.

Progression 2: Ring Rows.  Every athlete should be able to execute 20 unbroken ring rows before even thinking of moving to a pull-up bar.  Test yourself.  If you can execute 20 unbroken, add a weight vest, put your feet up on a box, put a plate on your chest.  Make this skill challenging and practice holding that hollow position under weight.  Yes, even advanced athletes should try this movement with challenging scaling.

Progression 3: Strict Pull-ups. The goal for strict pull-ups is 5 for women and 10 for men with full range of motion.  Use a band if necessary, but don't fall in love with your band.  Too often I see athletes become dependent on a band and never push themselves to the next step.  Work with a coach if you are currently using a band.  Ask for a spot on the bar and try doing strict pull-ups with their assistance for variety.  Don't be afraid to ask, that's what we are here for.  If you are doing unassisted pull-ups, add weight, try doing slow motion pull-ups (weighted or unweighted), try holding at the top of the pull-up for 10 seconds, 5 seconds, whatever you can manage.  ALWAYS practice strict pull-ups.  Kipping and butterfly DO NOT make you stronger.  In fact, you are probably getting WEAKER if you are constantly relying on your kip! Make a game out of it! Remember, maintain your hollow position.  A great trick for keeping your body tight is to try to hold an object like a roll of tape between your feet the entire time you are working on the pull-up bar.  Perhaps give yourself a burpee penalty if you drop it.

Progression 4: The Beat Swing (Part 1 of the Kip).  Simply put, the beat swing is the swinging portion of your kipping pull-up, minus the actual pull-up.  Fun Fact: during the swing of a kip, your weight can be magnified by as much as 10x.  For me, that is approximately 1,600 pounds pulling on my shoulders.  Thus, we need to make this movement as efficient as possible to reduce fatigue and injury.  You should not even attempt to do a kipping pull-up unless you can do 5 strict pull-ups as a woman or 10 strict pull-ups as a man.  Break this movement down and practice the pieces.  Hold a roll of tape between your feet while you work on the front and back positions of the beat swing to force yourself to stay tight in the hollow position.  News flash to some: your knees should NEVER bend during a kipping pull-up.  Thus, in your beat swing your legs should be straight, feet together and your toes pointed.  Picture a gymnast spinning on a high bar or uneven bars.  That is the position we want to achieve.  When we bend our knees we shorten our leverage and reduce the momentum of our swing.  Shoulders and core should be activated throughout the swing.  If you think your beat swing is strong, try pausing in the front and back positions.  As you get stronger at the beat swing your hands will begin to separate from the bar slightly in a "weightless" fashion as you swing to your back position.  It is not until you can get this bar separation that you have a strong enough beat swing to add in the pull-up.

Progression 5: The Kipping Pull-up.  This is the easy part.  Once you have progressed to the point where your beat swing is extremely strong, meaning you can maintain your hollow body and you achieve some separation from the bar during the swing, you are ready for a pull-up.  This can be explained in one sentence: when you are in the point of the swing where you are weightless, you pull.  Simple as that.  It's why a kip is helpful.  The swing makes your body virtually weightless so that your back, shoulders and biceps aren't saddled with the majority of your body weight.

Progression 6: The Return. Or the "push-off."  Once you have reached the top of your pull-up (chin over bar) you must push off of the pull-up bar in a motion similar to a bench press.  This simple piece will return your body into the back position of the beat swing, allowing you to remain in rhythm.  I recommend that athletes who are having difficulty with the push-off ask a coach to spot them on the bar.  Once you are at the top of the pull-up the coach will help brace you in this position so that you can initiate that push-off from the bar from the correct height in the pull-up.

I realize that these progressions sound basic to most of you, but I highly recommend practicing them if you want to have a strong pull-up and eventually, a muscle-up.  Even though it's fundamental, Olympic gymnasts practice beat swings.  If it's a skill important enough for gymnasts to train, it's important enough for us as CrossFitters to train.  Make a game out of these progressions or even a WOD.  Do sets of 10-20 solid beat swings followed by 15 seconds rest and max rep strict pull-ups, for example.  Do sets of beat swings, strict pull-ups and kipping pull-ups in the same set without letting go of the bar.  Try doing Fran with strict pull-ups.  Stop focusing on your times and scores and start working on your strength and skills practice in the gym.  For example, if you consistently practice strict pull-ups in class, kipping pull-ups will be breeze in a competition. 

To learn additional pull-up progressions and new handstand push-up progressions, sign up for the clinic on April 2nd!

Cry in practice so you can laugh on the battle field.

Saturday
Mar102012

Saturday 3/10/12 WOD

Part I

Take 12 minutes to build to a heavy Power Clean

Part II

10min AMRAP

6 Power Cleans 135/95, 115/75
9 Burpees
12 Wall Balls 20/14 

 

Friday
Mar092012

Friday 3/9/12 WOD

5 Rounds

Run 1 lap/300m Row
10 DB Overhead Walking Lunges, R Arm 35/20
20 DUs/10Dus/20 HJs
10 DB Overhead Walking Lunges, L Arm 
20 DUs/10Dus/20 HJs 

Jeremy enjoying the first running wod of the season.

Post your score to comments and Beyond the Whiteboard.

Thursday
Mar082012

Juicing...Not THAT kind of juicing!

Here's a note from Esme and Yvonne on the benefits of juicing and some helpful tips.

Greg and I have gone 99.5% (ok maybe more like 95.9%) paleo. Either way, the first time we tried to adopt it, we realized we were really behind on our veggies and relied too much on snacks and fatty meats. With our busy work schedules and with the kids that it was difficult to get all the veggies in that would make the proportions called for. When we were in CA recently we talked to some of our friend who began juicing after seeing the movie “Fat, Sick and Nearly Dead” (http://www.fatsickandnearlydead.com/)  which we subsequently watched and purchased a juicer. So we started juicing – not as a replacement to veggies – but as a supplement. It is truly energizing.   They key is to make sure you still get the fiber. The pulp can be used for things like paleo muffins.  We typically juice twice a day (morning and night). The kids love it. The juicer makes tones of noise, spits out crazy colors and they actually like the taste too.

The juice featured in the movie is the Mean Green Original:

  • 6 Kale Leaves
  • 1 Cucumber
  • 4 Celery Stalks
  • 2 Green Apples
  • ½ Lemon
  • 1 piece of Ginger

 

Wednesday
Mar072012

Thursday Open WOD 12.3

OPEN WOD 12.3

18 min AMRAP:
15 Box Jumps 24/20
12 Push Press 115/75
  9 TTB

ALTERNATE WOD OPTION

18 min AMRAP:
15 Squats
12 DB Push Press 50/35
  9 Swings 70/44 

Watch this - Box Jump Tips with Matt Chan

Brian M - 311
Rob - 311
Pete - 281
Pat - 268
Matt N - 261
Felipe - 261
Seth - 250
Mark B - 238
Spencer - 237
Jeff - 235
Ray - 234
Ninja - 233
Sam - 229
Jacko - 228
Fernando - 227
Ed - 224
Grant - 223
Ricky - 208
Les - 203
Garrett - 195
Bob - 192
Adam - 152
Murph - 83 

Amanda - 347
Melissa - 265
Olivia - 247
Marina - 222
Jess - 202
Miin - 138
Esme - 126
Alison - 80