Royal Rumble 2010

Summer Slam is over, now it's time for the Royal Rumble! This will be a Team Competition on Saturday, September 25th. 3 WODs kicking off at 10am.  5 Captains will be selected and teams will be drafted one week before the event. 

5 Teams of 4 - The First 20 People to Sign Up are in!

We're not divulging the WODs yet but there are some basic requirements for entry: 

M - Complete 10 consecutive Pullups / W - Complete 5 consecutive Pullups  

M - Move 135lbs Ground to OH / W - Move 85lbs Ground to OH

M - Swing 70lb KB / W - Swing 44lb KB

M -  Jump on a 24" Box / W - Jump on a 20" Box

Sign up in the gym or post to comments!

9/2/10 WOD

5 Rounds:

Max Reps Bench Press 225/115
Rest 90 sec
Max Reps Strict Pullup 
Rest 90 sec
5 x Weighted Box Jump

Score is combined Bench Reps + Pullup Reps

Scaling:
Bench Press - 205/95, 185/75, 135/65, 115/55
Strict Pullups -  Rx is unasst/mini red, mini red/purple, purple/green
Box Jump - Rx is 24"plus 45lb Plate/24"  add 20lb vest if able

9/1/10 WOD

5 Rounds for time:
20 AbMat Situps Unbroken
20 Swings 53/35 Unbroken 

Congrats Libby on earning your 50 WOD Shirt!

Tom - 6:04
Devin - 6:29
Danielle - 6:37
Clint - 6:58
Ricky - 6:58
Bill - 7:04 
Amanda - 7:10
Craig - 7:16
Beth - 7:28
Libby - 7:34 
Nick - 7:46 70lb
Rita - 8:10
Andrew - 8:15
Krista - 8:25
Steve F - 8:45
Frank - 8:58
Tim - 9:44
Jeanne - 9:51
Dennis - 10:22

44lb/30lb
Pat - 7:23 
Steph O - 7:44
Marlyn - 7:47
Jenny - 8:28 
Bobby - 8:36 
Kenny - 9:20
Faye - 9:42
Tyler - 10:17
Mike F - 10:46
Justin - 10:47
Jules - 8:28 25lb

14 Sweet Facts About Sugar via crossfitnyc.com via i-am-bored.com  

8/31/10 WOD

21-18-15-12-9-6-3
SDLHP 75/45
Shoulder to OH 75/45 

Blake earns his 50 WOD shirt before heading back to school - we'll miss you!

Devin - 5:34
Tom - 5:56
Ed - 6:44
Nick - 6:44
Dan - 7:24
Susan - 7:26
Taylor - 7:35
Blake - 7:57
Jeanne - 7:58
Libby - 7:59
Danielle - 8:11
Clint - 8:21
Amanda - 8:35
Mike N - 8:51
Jeff S - 8:56
Khaled - 9:08
John - 9:16
Bill - 9:44
Beth - 10:17
Seb - 10:31
Mike F - 11:06
Kenny - 11:46
AP2 - 11:49
Jeff B - 12:29
Marlyn - 12:41
Dennis - 14:45
Bobby - 14:53 
Murph - 14:30 65lb
Chris C - 14:48 65lb
Jose - 8:57 55lb
Jennifer - 12:18 35lb KB 15lb DB 

8/30/10 Team WOD

In Teams of 2 complete the following for time:

Run 1600m (800m each)
10 x Med Ball Toss 
100 Swings
150 Squats
50 Pullups
40 Burpees
Run 1600m (800m each)

Khaled & Blake - 17:02
Andrew & Devin - 18:15
AP2 & Mike N2 - 19:08
Tom & Jeff B - 20:17
Clint & Jeff S - 20:47
Andy S & Marlyn - 23:02
Jose & Mike - 26:21
Murph & Seb - 26:32
Jenny & Martha - 26:53
Steve F & Gawain - 27:50
Sandy & Steph O - 30:05
Faye & Jeanne - 34:24 

Bill, Ricky & John M - 17:57
Ed, Bobby, Jenner - 23:25
Kerri, Danielle & Kim - 25:20 

8/29/10 WOD

6 x 40 Yard Sprint

400m Walking Lunge for time

Post times to comments

Upcoming Events

Labor Day "Murph" Monday Sept 6th @ 12:30

All are welcome to endure "Murph" solo or in teams. Create your own team or show up and we'll match you guys up. There will be scaled versions also. For anyone who doesn't know already the WOD is:

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

For fun you can wear a 20lb vest. Once the mile is over the reps can be broken up anyway you want and then it's back out for another mile. Last year's Labor Day Murph.

CFS 2nd Annual In House Team Challenge Saturday Sept 25th

There will be a sign up sheet in the gym for all who are interested so clear your calendars. There will be some basic requirements - there will be no scaling but you will be working in teams so it isn't entirely exclusive. Last year's team challenge was so much fun and less nerve racking than the individual competitions. You can watch last years challenge here.

Paintball Part II and Bowling Night Part III are in the works more details to come...

6/28/10 WOD

3 Rounds
400m Run
21 Swings 53/35
21 Burpees

Blake - 12:37
John - 13:38
Jason - 14:19
Willie - 14:58
Lynn - 15:01
Danielle - 15:35
Dennis - 15:39
Jeff B - 16:13
Steve F - 16:14 
Brian - 16:20
Libby - 16:25
Susan - 16:33
Kim - 17:16
Jose - 17:25
AP2 - 17:37 
Ryan - 19:02 
Jenny - 18:28 Row 30lbs 

Lynn's last day before heading back to school and Andy P's B-Day!

8/27/10 WOD

5 Rounds - Rest as needed between sets

Weighted Chin Up x 3
- Scale to Just Bodyweight, Strict with Assistance or Kip using the least amount of Assistance

Single Leg Squat x 6 
- All 6 on R then all 6 on L
- Scale to a box add a weight vest to increase difficulty

WOD:
400m Farmer's Carry for time
- Pinch grip a pair of 25lb/15lb Bumpers
- Each time you drop the plates - Add 5 burpees

Finish with Partner Anchored Weighted AbMat Situps 10-9-8...1 NOT for time

Brian - 2:23
Bill - 3:03
Libby - 3:16
Ed - 3:55
Steph O - 4:18
Willie - 4:25
Rich - 4:52
Devin - 4:55
Kristie - 5:07
Marlyn - 5:48
Kim - 6:20
John - 6:23
Jeff S - 6:29
Beth - 6:49
Danielle - 6:58
Jules - 8:32
Chris Ch - 8:59
Jose - 9:21
Blake - 9:37
Dan - 10:11
Andrew - 14:35 

8/26/10 WOD

   
 Power Snatch 75/45 - 10-9-8-7-6-5-4-3-2-1
Ball Slam 15/10 - 20-18-16-14-12-10-8-6-4-2

Devin - 6:10
Ricky - 6:15
Blake - 6:39
Dan - 7:04
Krista - 7:10
Andrew - 7:12
Willie - 7:28
Jenner - 8:05
Susan - 8:09
Pete - 8:12
Bill - 8:22
Rich - 8:41
Mike Neids - 9:16
Marlyn - 10:27
Chris C - 12:30
Ryan - 12:55 
Bobby - 15:17 
Dennis - 11:29 65lb
WLD - 12:45 65lb
Jennifer - 8:51 15lb 

 Came across this video on CFNE's site thought it was cool...

8/25/10 WOD Helen

Kerri- Ann earns her 50 WOD shirt and Blake rocks a singlet!  

"Helen"
3 Rounds 
400m Run
21 Swings 53/35
12 Pullups

Ed - 8:24
Tom - 8:38
Andrew - 8:53
Kevin - 9:18
Mike Neids - 9:57
Devin - 10:00
Mike N - 10:08
John M - 10:13
Bill - 10:33
Kristie - 11:22
Dennis - 11:33
Craig - 11:46
Pete - 12:20
Amanda - 12:21
Seb - 12:46
Krista - 13:02
Kenny - 13:14
Susan - 13:16
Jeff S - 13:23
Bobbi - 13:35 
Brian - 14:08 
Tim - 14:50 

6 Pullups
Simon - 11:58
Frank - 11:17 (35lbs)
Chris - 2 Rounds + 10 Swings (44lb)
Beth - 11:50 (mini yellow)
Danielle - 12:42 (purple)
Kim - 14:27 (purple)
Murph - 14:37 (blue/44lbs)
Ryan - 2 Rounds + 21 Swings
Jules - 2 Rounds + 21 swings (blue/25lbs) 

Compare to

8/24/10 WOD

A) 5 x 10 Unbroken Rebounding or "Touch and Go" Deadlifts
Coaching Points: Arms must remain straight, Chest Up, Back Tight 

Rest as needed between sets

Advanced Athletes use approximately 60% of your 1RM
If your 1RM is > 315/225 use 225/135
Beginning Athletes scale to 155/95, 135/75 5 x 5

B) 50 HSPU for time 10 min Cap
Scale up to hands on 25lb plates 

8/23/10 WOD

In Teams of 2 run 400m then complete a 2000m row

Rest 5 minutes

With a 10 minute running clock complete 80 burpees then accumulate as many wall balls as possible in the remaining time

Score = Run & Row time / # of wall balls completed

Jeff S & Ricky - 9:02 / 170
Bill & John M - 9:04 / 170
Mike N & Tom - 9:14 / 175
Taylor & Amanda - 9:25 / 168
Jenny & Steve F - 9:26 / 145
Mike Nieds & Simon - 9:44 / 125
Bob & Seb - 9:52 / 133
Devin & Martha - 10:00 / 163
Eddy & Jose - 10:00 / 103
Mike F & Tim - 10:01 / 136
Jenner & Sarah - 10:23 / 138
Tyler & Jeanne - 10:38 / 81
Bobbi & Steve P - 10:52 / 108
Murph & Kerri - 11:13 / 88
Marlyn & Faye - 11:51 / 88

Andrew, Susan & Blake - 12:15 / 183
Jeff B, Dan & Bobby - 13:34 / 166
Ed, Jules & Khaled - 13:09 / 143 

Belief from Patrick Cummings on Vimeo.

On Ramp Graduates

Congrats to Frank, Tim, Chris, Jennifer, Jose, Chad & Sarah for graduating from On Ramp this month!   

8/20/10 WOD

10 min to find your 3RM in the Windmill

"Grinder"

4 Rounds
400m Run
50 Squats
40 AbMat Situps
30 Pushups

Jenner - 22:05
Pat - 22:33
Mike Nieds - 22:34
Andrew - 23:01
Blake - 23:13
Steve F - 24:07
Mike F - 24:26
Eddy - 24:31
Seb - 25:34
Bob - 26:15
Jose - 27:05
Marlyn - 28:27
Krista - 29:25
Steve P - 30:18
Bobby - 30:45
AP2 - 32:21
Simon - 32:43
Brian - 34:15
Beth - 34:49
Ryan - 41:52
Martha - 27:43 10 PU
Faye - 35:01 10 PU
Libby - 33:03 1/2 mod. pushups
Jules - 32:30 mod. pushups
Murph - 26:15 Row 

8/19/10 WOD

Spend 25 min to build up to a heavy SQUAT Snatch

The goal of this session is to hammer down your technique, work up to a heavy enough weight to expose some mistakes. 

3 Rounds 30 on / 30 off

Row (cals)
Wall Ball 20/14
Box Jump 24"/20" 

Ed - 159
Blake - 151
Andrew - 149
Krista - 119
Danny - 116
AP2 - 112
Dan - 112
Libby - 111 (24") 
Bobbi - 106 (24")
Bobby - 105 
Stephanie S - 88 
Beth - 80 

Congrats Kenny on earning your 50 WOD shirt!

8/18/10 WOD

Spend 20 minutes on Split Jerk technique

10 Min AMRAP
6 HSPU (Men head to floor, women 1 AbMat)
12 SDLHP (95/65)

Tom - 8.78
Jenner - 7.0
Seb - 5.11
Susan - 4.17
Steve P - 4.06
Ricky - 3.17

Lynn - 7.22 (2 AbMats)
Jenny - 5.33 (2 AbMats)
Bill L - 5.22 (1 AbMat)
Jeff B - 4.22 (1 AbMat)
Brian - 4.0 (1 AbMat)
Willie - 3.22 (1 AbMat)
Ryan - 2.0 (1 AbMat)
Steve F - 6.22 (1 AbMat 75lbs)
Marlyn - 6.00 (2 AbMat 55lbs)
Dennis - 4.28 (1 AbMat 75lbs)
Justin - 3.16 (1 AbMat 75lbs)

DB Press
Amanda - 8.33 20lb
Dan - 7.50 35lb
Kerri-Ann - 7.0 20lb
Beth - 6.78 20lb
Simon - 6.67 35lb
Jeanne - 6.67 20lb

DB Press and SDLHP 75lbs/45lbs
Eddy - 8.0 35lbs
Ian - 7.05 35lbs
WLD - 7.0 35lbs
Mike F - 6.33 25lbs
Faye - 5.50 20lbs
Martha - 8.17 15lbs 

Martha having a good time at the Summer Slam

Jack Heads Back to School

   
 The top pic is Jack today, the one underneath it was taken in January after he completed our first ever On Ramp course.  What a transformation, we'll miss you Jack!  We also want to shout out Simon who has lost 30 pounds since this pic!

Update from Rita on the Damon Runyon 5K

Hi Andy and Kristie! Just wanted to let you both know that I did pretty good on my run this pass Sunday! I finished in 39:45:44, 779th but I'm happy!

It was a tough course (268 steps!) but I handled it CrossFit style! I'm including some pictures of the event. Thanks so much for EVERYTHING you both do at CrossFit. I'm positive that a year ago I would have never been able to do this run. CF Stamford is one of the best things that could have happened to me! Thanks again

- Rita

8/17/10 WOD

20 min to Build to Heavy SQUAT Clean

10 min AMRAP
6 Squat Cleans 120/65
12 Pullups
24 DUs 

Rx:
Andy P - 5.90
Kevin - 5.10
Rich - 4.62
Nick - 4.55
Jenner - 4.28
Kristie - 4.19
Ed - 4.14
Susan - 4.10
Tom - 4.10
Mike N - 4.10
Willie - 3.43
Andrew - 3.40
Krista - 3.36
Amanda - 3.24
Danny - 3.14
Seb - 3.14
Bill - 3.07
Pat - 3.02
Brian - 2.90
Steve P - 2.83
Craig - 2.50
Pete - 2.43
Bob - 2.38
Jeff B - 2.17
Ian - 2.12