Saturday, January 28, 2012 at 10:22AM 12min AMRAP
10 OH Walking Lunges 45/25
10 Swings 53/35
10 Pull Ups
I think Les was that child that tied a cape around his neck and jumped off the roof. Keep trying Les!
Friday, January 27, 2012 at 7:12AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
Option #1
10min AMRAP
60 Bar-facing Burpees
30 Power Cleans 115/75, 95/65, 75/55, 65/45
10 Shoulder to OH
Option #2
10min AMRAP
60 Bar-facing Burpees
30 OHS 120/90 (Rx), 110/75 (Masters)
10 Muscle Ups
Rx
Felipe 95 (89)
Mulvey 92
Ed 90
Ian 90
Matt 90
Olivia 90
Alex S. 81
Jeff 77
Melissa 74 (62)
Adam 73
Masters
Andrea 79
Jess 78
Garrett 74
Hilary 73
Great article in the Wall Street Journal: 27 Rules of Conquering the Gym. My favorite is #4: No one in the history of gyms has ever lost a pound while reading "The New Yorker" and slowly pedaling a recumbent bicycle. No one.
Shout out to Brent who completed his 50th WOD this morning...awesome job!!!
Welcome back Dennis!!!!
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Thursday, January 26, 2012 at 10:54AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
Part I
Front Squat
1x4 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 85%
1x2 @ 90%
Alternate sets of 5-7 Ring Dips
Part II
Partner Band Sprints
2 Rounds
1 Forward-facing Sprint
1 Right-facing shuffle
1 Left-facing shuffle
1 Back pedal
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Wednesday, January 25, 2012 at 11:05AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
Option #1
20min (not for rounds)
20 calories
Rest
15 Russian Swings (should be much heavier than regular swing)
Rest
10 Ring Push-ups
Rest
5 Strict Pull-ups
Rest
Option #2
15min Clock
30 unbroken DUs
Max HSPU
Do as many HSPU as you can without coming off the wall. Once you do, you must perform 30 unbroken DUs. Even if you fail on 29, you must start at 1 again.
Finish with 4 Rounds of the following:
5 Pistols (R+L)
15 Back Extensions
5 Strict Pull-ups (add weight if capable of doing more than 5)
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Tuesday, January 24, 2012 at 10:00AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
Option #1
"Titan"
3 Rounds
3 OHS
6 Shoulder to OH
9 Power Cleans
12 Front Squats
15 Burpees
Same barbell/weight for all movements: 135/95. No scaling.
Matt 13:07
Amanda 14:28
Mulvey 14:29
Olivia 14:57
Pat 16:26
Ed 16:30
Ninja 16:45
Mark B 16:53
Krista 18:18
Felipe 18:50
Melissa 18:51
Chris C. 27:33
Option #2
4 Individually Timed Rounds
250m Row
12 Burpees
Great article in the NY Times on Giants punter Steve Weatherford. He's a rare breed of amazing flexibility combined with strength. He was also featured in Men's Fitness.
Hey Pats fans, our punter can beat up your quarterback...GO BIG BLUE!!!
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Monday, January 23, 2012 at 10:32AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
Part I
Back Squat
1x5 @ 70%
1x5 @ 80%
1x2 @ 85%
1x3 @ 90%
1x1 @ 100%
Part II
Competitors (no scaling)
5 Rounds
12 Wall Ball 20/14
12 TTB
Brent 5:19
Nick 5:20
Ninja 5:24
Ed 5:32
Alex S. 5:58
Ray 6:18
Felipe 6:56
Bruce 7:22
Ian 7:24
Seth 7:49
Pacman 8:30
Olivia 8:49
Rasheed 9:02
Melissa 9:14
Krista 9:20
AP2 9:34
Kevin 9:52
Greg 9:50
Beth 9:58
Alex H 10:01
Keith 10:16
Kristie 11:38
Andrew 12:01
Jess 13:07
Scaled Options
5 Rounds
12 Sit Ups
12 Wall Ball
Murph during WOD #3 at Saturday's Master's Competition. Awesome job Murph!!
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Sunday, January 22, 2012 at 1:55PM Meals To-Go
by Felipe Polanco
Big shout out to Murph who competed in the 2012 Northeast Master's Throwdown yesterday. The wods were tough but Murph did well and is itching for the next throwdown, assuming Alice allows him to get some sleep.
For those of you that haven't been to a competition, as a spectator or competitor, I suggest you try to go. The energy is unreal, one that cannot be replicated in class. The cheering, the motivation gained from family and friends and even the competitors is something I've never seen anywhere else. If you're interested in going to a competition, either as a spectator or competitor, please let me know and we can work together on making it happen. Awesome job Murph and thank you for motivating me!
Unfortunately, because of the weather, yesterday's Paleo Pot Luck was cancelled. However, that doesn't mean I can't share a recipe or two with you, also as a continuation of last week's post: Cauliflower "Arroz con Pollo". As some of you know, I am Dominican and I have rice and beans flowing through my veins. My mom would disown me if she knew I had given up rice and beans but she'd at least let me back into the house with one taste of this dish.
Ingredients
Heat some olive oil in a paella pan, sauce pan or the biggest pan available. Making sure the oil is hot enough, add the chicken. Once the chicken begins to brown (~5 min), add the garlic, onion, jalapenos, and other vegetables (frozen broccoli, mushrooms and peppers). After another 2-3 minutes, add in the cauliflower, broth and the rest of the ingredients (a little longer if you're using frozen vegetables) and simmer with the lid off for approximately 10 minutes. Throughout the simmering, make sure to stir well. Once finished, pack some up for the day and you're ready to go! The best thing about this meal is that this recipe makes anywhere between 4-6 servings. Throw the rest in the fridge and you have lunch and dinner for a few days!
This goes great with a side of avocado or a handful of nuts. And for the vegetarians out there, you can easily substitute the chicken with some hard-boiled eggs on the side.
Overall, the entire meal took about 40 minutes, most of that being prep work (mostly breaking apart the cauliflower). If anyone has any suggestions as to handling cauliflower, please share!!
Bon apetit!!
Saturday, January 21, 2012 at 4:58PM For max reps/calories
2 min Row (calories)
Rest 2 min
2 min of Pull Ups
Rest 2 min
2 min of Burpees
Rest 2 min
2 min of KB Swings 53/35
Rest 2 min
2 min of Wall Ball
Saturday, January 21, 2012 at 7:46AM Wipe off your cars and leave plenty of time for travel because classes are on!!
UPDATE: PALEO POT LUCK IS CANCELLED FOR TODAY!
Safe travels!!
Friday, January 20, 2012 at 8:31PM Hello CFS!!!
According to various news reports, we could be getting anywhere between an inch of snow to 50 feet. In any case, we will make a decision by no later than 8am tomorrow (Saturday) morning.
Please check back to see if classes and the Paleo Pot Luck are still on.
Be safe!!
Friday, January 20, 2012 at 7:35AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
CF OPEN WOD #3
5 min AMRAP
Squat Clean and Jerk 165/110
Rx (scores in parentheses are from last year's CF Open)
Krista 36 (29)
Ray 34
Felipe 30 (24)
Beth 28
Ed 26
Hilary 24
AP2 22
Melissa 21 (11)
Ninja 21 (21)
Andrew 20
Are Ed and Tom:
a) stretching?
b) holding up the wall?
c) showing each other dance moves from last night?
Congratulations to the January 2012 On Ramp Graduates!
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Thursday, January 19, 2012 at 11:52AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
Paleo Pot Luck this Saturday at 11am.
Part I
Back Squat
1x6 @ 65%
1x6 @ 75%
1x6 @ 80%
1x6 @ 80%
Alternating sets of False Grip Ring Pull-ups or Overhand Grip Pull-ups (max reps)
Part II
750m row
500m row
250m row
Top 500m row times
Ian 1:33
Cameron 1:34
Andrew 1:37
Alex 1:40
Brent 1:41
Olivia 1:50
Eline 1:51
Rita 1:53
Hilary 1:53
MJ 1:54
Jess 1:55
Mark B. wishing he was planking someplace warm, sandy and with a cold beverage in each hand.
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Wednesday, January 18, 2012 at 9:39AM Good morning CFS!! We wanted to make sure that everyone knew about the events and programs available.
Paleo Pot Luck. Want to attempt a new recipe? Still confused as to what is safe to eat while on Paleo? Do you want to fine tune your nutrition? Come to the 10am class this Saturday and at 11am, try out some Paleo treats/dishes, coffee and get to know your fellow CFS'ers!! We will be having samples from the Paleo Delivery in addition to some other options. All we ask is that you bring a dish large enough to feed 4 people. Plates and utensils to be provided.
CFS Hoodie Pre-orders. We are taking pre-orders for CFS hoodies. Hoodies are $40 and must be paid before the order is placed. Orders will be taken until 2/5. There is a blue hoodie size Large haning near the whiteboard. Please try it on to determine your size.
Paleo Delivery. If you're not familar with this, get ready to be satiated!! Is your life too hectic for Paleo? Still don't know what Paleo is or need some new ideas to cook at home? Check out the Paleo Deliver option. For $13, you can have meals like Grilled Salmon in Puttanesca Sauce w/ grilled veggies and chicken with lemon sauce and toasted almonds plus sauteed spinach delivered to CFS by 6:30pm the same day your order. Now you have NO EXCUSE to cheat!!!
CFS Kids. CrossFit Stamford is starting a kids program!!! The goal of Kids Do Work is to safely provide fun and engaging workouts to help kids develop a lifelong love of fitness, as well as prepare them to become well-rounded athletes. The workouts will utilize functional movements that nature requires our kids to do when they play, such as: pull, push, run, throw, climb, lift, jump, etc.
Kids Do Work will launch a 5 day fitness adventure from February 20-24th. Parents are welcome to come observe the workouts and meet the coaches: Melissa Lewin, CrossFit Level 1 Certified Trainer and CT Certified Special Education Teacher, and Claudia Pacifico, NY Certified Special Education Teacher and Special Olympics Coach. Age groups and times are as follows: 4-6 year olds: 9:30-10:15 and 7-12 year olds: 10:30-11:15.
Regularly scheduled classes will be based on demand and determined after the 5 day fitness adventure. If you or someone you know is interested in participating in Kids Do Work, please email Melissa and Claudia at: kidsdoworkCFS@gmail.com.
Wednesday, January 18, 2012 at 9:38AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
Part I
Warm up to weight to be used in Part II. Practice getting bar into OHS position.
Part II
"Cinnamon"8 min AMRAP
8 OHS 135/95, 115/75, 95/65, 75/45
40 DUs/20 DUs/40 HJs
Rx
Rob 293
Felipe 198
Ray 196
Pete 192
Mark B 152
Krista 148
Ian 145
Nick 145
Melissa 99
Ninja 99
Great article on how too much of a good thing is dangerous. Does this mean not to do yoga!? Not at all!!! Like CrossFit, you have to know when to scale and know your weaknesses so you don't get in a position to injure yourself. You can do this with the help of a properly-qualified instructor/coach.
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Tuesday, January 17, 2012 at 11:19AM Place your Paleo Meal Delivery before 3pm today by sending an email to order@eatalian.net
Part I (30 min)
5 Pistols (R+L)
10-15 KTE
8-12 Ring Dips
5 Glute Bridges (R+L)
Part II
5 Rounds
60sec weighted Plank Hold
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Monday, January 16, 2012 at 9:00AM The Paleo Delivery will not be available today. You can begin ordering again tomorrow.
Ryan making sure Dad does his foam rolling correctly...
Part I
Back Squat
1x8 @ 65%
1x6 @ 75%
1X4 @ 85%
1x4 @ 90%
Part II
Front Squat
1x5 @ 70%
1x4 @ 80%
1x3 @ 85%
1x3 @ 90%
Alternate elevated ring rows. Add weight if needed.
15-12-9 (w/partner)
Sprawl ball
Sit-Up w/MB toss
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Sunday, January 15, 2012 at 1:25PM What...Coffee isn't breakfast!?
by Felipe Polanco
Whether you're regular Joe, weekend warrior or a seasoned athlete, the most important part of any exercise/wellness regiment is nutrition. I tell my clients that nutrition accounts for close to 80% of weight loss and probably more so for performance-related results (10 General Skills of CrossFit). According to a Boston College hockey coach, his athletes shouldn't even show up for workouts or practice if they don't show up for meals. Granted, not too many of us are trying to score hat tricks or hit a baseball 400ft, however, we are all athletes and we should fuel our bodies as such. Here are a few basic tips to help with that endeavor.
Eat breakfast.
With our hectic lifestyles, we're usually running out the door, hoping not to miss the train or bus and trying not to spill our typical breakfast: a cup of coffee. Then a couple hours of being in the office, the hunger really sets in and we dive head-first into the continental breakfast or stop by the closest Dunkin Donuts and inhale the bagels and muffins. We ride the sugar high for the next hour until the inevitable crash, then go on another search for carbo-licious snacks. By the end of the day, we've overeaten at every meal to make up for skipping breakfast. "But I thought eating less calories is the way to lose weight?" It is, but it has to be done intelligently.
A recent study gone by Imperial College of London concluded that when people skip breakfast, the control center in the brain that plays a role in pleasure and its body response to them becomes much more active when presented with a high-calorie food (pizza, chocolate, cake) as opposed to a low-calorie food (vegetables, salad, fish). When the subjects ate breakfast the following morning, there was no activity in the control center. In other words, we almost actively seek out and feel better eating unhealthy foods when we skip breakfast. In addition, in another study, 90% of people that lost 30lbs or more reported eating breakfast everyday.
Some ideas for a quick breakfast:
Healthy Snacks
As much as the vending machines are an appetizing and tempting choice, a better option would be to have your own stockpile of snacks at your desk/work station. This will avoid ingesting unnecessary and unwanted fats and sugars. Some snacks could include:
Sweets
Go ahead...have that piece of chocolate. Its ok. The occasional indulgence could actually help prevent you from falling off the wagon and binging on all of the candy in the office vending machine. Here are some tips to indulge in a way that won't throw off your proper eating habits:
Saturday, January 14, 2012 at 11:00AM Part I
+50 wods: 3RM Thruster
-50 wods: 5RM Thruster
Part II
8 min AMRAP
3 Thrusters 135/95, 115/75
6 Pull Ups
9 Swings 70/44, 53/35
CFS getting ready for the Rockette try-outs for the 2012 Christmas Spectacular...
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Friday, January 13, 2012 at 7:07AM The Paleo Delivery will not be available starting today until 1/16.
You can begin ordering on 1/17.
OPEN WOD #2
15 min AMRAP
9 Deadlifts 155/100, 135/80
12 Games Standard Push Ups
15 Box Jumps 24/20
There's a new standard for box jumps: you must do an end-zone dance after each rep!
Rx
Krista 9 rounds + 12 reps
Kelly 8 rounds + 9 reps
Jess 7 rounds + 29 reps
Hilary 7 rounds + 23 reps
Ed 7 rounds + 9 reps
Aman 7 rounds + 6 reps
Ricky 7 rounds + 6 reps
Ray 7 rounds + 5 reps
Beth 7 rounds + 2 reps
Kevin 7 rounds
Patrick 7 rounds
Kim 6 rounds + 12 reps
Courtney 6 rounds + 9 reps
MJ 6 rounds + 3 reps
Les 5 rounds + 26 reps
Reilly 5 rounds + 14 reps
Jason 5 rounds
Alberta 4 rounds + 33 reps
Lou 4 rounds + 21 reps
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Thursday, January 12, 2012 at 10:43AM The Paleo Delivery will not be available starting today until 1/16.
You can begin ordering on 1/17.
Part I
Back Squat
1x10 @ 60%
1x10 @ 65%
1x8 @ 70%
1x8 @ 75%
Part II
Front Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 70%
Perform 3-5 HSPU between each set at maximum difficulty
Part III
3 Rounds
50 DUs/25 DUs/50 HJs
15 Wall Balls
Props to Kelly and Courtney for their 36" box jumps and Mark B. cranking out butterfly muscle ups!! Videos to be posted shortly.
Hiten deciding to make the leap of faith!
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