Thursday, October 15, 2009 at 9:43AM 
Hilary, Bill, John M and Jeff B all earn their 50 WOD shirts!
WU:
Agility Ladder
WOD: *last done on 9/3/09
Big Dawgs:
50 Double-Unders
40 Burpees
30 KB Front Squats 53/35
20 Toes to Bars
10 Pullups (CTB if able)
Pack:
30 Double-Unders
40 Burpees
30 KB Front Squats 44/30
20 KTE
10 Pullups
Pups:
50 Hurdle Jumps
30 Burpees
20 KB Front Squats 35/20
20 Knee Raises
10 Pullups
Tuesday, October 13, 2009 at 7:39PM 
Taylor earns his 50 WOD shirt and deadlifts 420lbs!
WU:
3 Rounds of 10
Pushup
Situp
Squat
Back Extension
WOD:
Deadlift - 7 x 2 @ 90% Max
10 min AMRAP
8 Burpees
12 Swings
Bear Crawl
Monday, October 12, 2009 at 2:19PM 
Alex earns his 50 WOD shirt, Congrats!
"Dirty 30"
500m Row
30 Cleans
30 Thrusters
75 DU (scaled - 200 singles)
30 Sotts Press
30 Swings
30 DL/HP
500m Row
*scale KB weight as needed
Susan - 17:50 35/30/20
Bobbi - 12:14 20
Devin - 15:03 45/35
Khaled - 17:34 45/35/20
Mike D - 17:25 53/35/30
Marianne - 17:20 20/15/10
Alex - 15:55 45/35
Tom C - 19:54 45/25
Will - 21:02 44/30/15
Kevin T - 18:09 53/44/25
Steve - 16:18 30/25
John - 13:18 44/25
Hilary - 14:28 30/20
Paul - 21:20 30/20
Ricky - 16:05 45/30/25
Lee - 17:54 53/35
Julie - 20:48 20/15/8
Laurie - 19:40 20/10/10
Monday, October 12, 2009 at 11:20AM 
WU:
3 Rounds of 10 reps
Pushup
Situp
Squat
WOD:
"Fran"
21-15-9
Thrusters 95/65
Pullups
Doug - 3:55
Kevin T - 4:14
Tom C - 5:33
Steve P - 6:52
John M - 6:58
Alex - 7:21
Ernie - 7:24
Nick T - 7:47
Craig - 9:01
Lee - 10:37
Bill - 11:09
Dan - 12:58
Khaled - 4:57 75lb
Tuesday, October 6, 2009 at 11:24AM 
WU:
3 Rounds
Row 200m
1 Max Handstand Hold or Max HSPU
WOD:
10 Rounds for time
10 Ring Rows
15 Box Jumps 24/20
Jenner - 9:09
Cat - 9:56
John M - 10:55
Bobbi - 11:06
Taylor - 11:18
Susan - 12:15
Duigs - 12:55
Jeff - 13:59
AP #2 - 14:31
Steve P - 15:01
Lucia - 15:19
Christine - 17:10 (14inch)
Monday, October 5, 2009 at 11:10AM WU:
3 Rounds
20 DUs or 10 attempts
10 Back Extensions
10 Thrusters (45/15)
With a teammate complete the following (30 min cap)
10-9-8-7-6-5-4-3-2-1
Power Clean 155/85
Pullup
Swings 53/35
Friday, October 2, 2009 at 8:39AM 
4 Rounds
3 minute clock
Row 500/400m
As many Jerks as Possible in the remaining time
M - 115lbs W - 65lbs
Devin - 88
Cat - 87
Susan - 81
Jeff S - 68
Hilary - 55
Marianne - 51
Lucia - 50
Taylor - 47
Bobbi - 43
Ricky - 42
M - 95lbs W - 55lbs
Bill - 74
Alex - 73
Duigs - 56
John M - 55
Nick B - 54
Christine - 31
Thursday, October 1, 2009 at 10:11AM WOD:
Front Squat 7 X 2 then...
Partner Band Sprints 10 Each
Wednesday, September 30, 2009 at 7:52AM WU:
Row 500m then
3 Rounds
10 Pushups
10 Situps
10 Squats
WOD:
"Diane"
21-15-9
Deadlift 225/135
HSPU (head to floor / head to 1 AbMat)
Doug - 4:16
John M - 9:03
Andy S - 10:20
Devin - 12:55
Kevin T - 13:00
Kevin C - 11:10 (205)
Tuesday, September 29, 2009 at 9:29AM 
Congratulations goes out to Dan on the birth of his 2nd daughter Eva!
WOD:
30 Min
Partner 1 Rows until Partner 2 completes 10 KNE and 20 Hurdle Jumps - Score Total meters and Rounds
Monday, September 28, 2009 at 1:57PM WU:
3 Rounds
5 GHD Situps
20 Consecutive DUs or 10 Attempts
WOD:
Overhead Squat - 3-3-2-2-1-1-1
3 Rounds:
2 TGUs (Heavy as possible)
10 Tuck Burpees
55lb
Kevin T - 3:32
Steve - 3:44
Craig - 4:49
Bill - 5:18
Jeff S - 5:38
45lb
Ernie - 3:17
Tom C - 3:17
Taylor - 3:49
Dan - 3:58
Andy S - 4:01
Mark M - 4:53
Rob - 5:34
35lb
Bob H - 3:22
KC - 3:54
Matt - 3:56
Doug - 4:20
Ricky - 4:21
John - 4:59
Jeanne - 5:00 (30lb)
Chuck - 5:30 (25lb)
Mark - 5:38 (25lb)
Bobbi - 4:08 (20lb)
Dennis - 4:14 (20lb)
*Nice work Kevin T (210lbs) and Bobbi (95lbs) hitting PRs in the OH Squat!
Holy Sh*t the Water Fountain is finally here!!!
Sunday, September 27, 2009 at 4:22PM Sunday classes are reserved for skill development at CF Stamford.
While repping out OH squats, thrusters, etc. the same theme kept popping up - the importance of keeping a heavy load close to the lifter's center of gravity. Please take a minute to read this article by the ever eloquent Jon Gilson at CrossFit Boston. Oh and if you have a short attention span don't worry, there's pictures.
http://www.againfaster.com/articles/coaching-101-center-of-gravity-area-of-base-and-torque.html
Friday, September 25, 2009 at 7:46AM 
WU:
5 Min - Partner 1 Wall Balls until Partner 2 returns from 100 yard run
2 min rest
5 Partner Band Sprints
WOD:
Push Jerk 5x3
Devin - 225
Lee - 195
Steve - 185
Kevin T - 185
Ricky - 175
Doug - 175
Alex - 155
AP2 - 155
Bill - 155
Dennis - 135
Will - 115
Howard - 105
Hilary - 100
Susan - 100
Chuck - 95
Lucia - 80
Bobbi - 75
Christine - 60
Thursday, September 24, 2009 at 7:12AM 
WU: Jump Rope 30 Sec of each: Single, Jumping Jacks, Running, Boxer Shuffle
then Max HSPU or HS Holds
Skill: Windmills and TGUs
WOD: Retest from 5/21/09
400m Run
50 Swings 55/35
400m Run
50 DLHP
400m Run
50 Walking Swings (hold KB anyway)
400m Run
Cat - 12:49
Doug - 13:45
Kevin T - 16:08
Ernie - 16:41
Bob H - 18:18
Jeanne - 18:48 (Row)
Steve P - 20:56
Craig - 21:34
Pack - 40 reps 45/30
Will - 13:35
Bob G - 15:02 (50 reps)
Ricky - 15:18
Tom C - 16:49
Wednesday, September 23, 2009 at 4:46PM 
Andy #2 earns his 50 WOD shirt Congrats!
Work up to 1 Rep Max Snatch
Steve hit a 15lb PR making his current max snatch 150lbs
Tuesday, September 22, 2009 at 7:10AM
WOD: "Wino"
Big Dawgs:
5 Rounds
21 Thrusters (75/45lbs)
21 Double Unders
Kristie - 10:24
Doug - 11:35
Kevin T - 12:27
Andy S - 13:50
Dan - 19:10
Tom C - 20:49
Nick T - 21:04
Bill - 22:31
Hilary - 23:10
Ernie - 12:55*
Jeanne - 13:21*
Bucko - 13:40*
*42 single jumps
Pack:
5 Rounds
21 Thrusters (45/15lbs)
21 Double Unders
Duigs - 14:57
Steve F - 15:26
Mark V - 15:57
Jeff B - 18:06
Rita - 21:14
Chris A - 17:05 (10 DUs)
Pups:
5 Rounds
21 Thrusters 45/15lbs
42 Single Jumps
Laurie - 8:59
Lisa - 22:02
Chuck - 22:48 (21 singles)
Sunday, September 20, 2009 at 6:02PM 
Scott earns his 50 WOD shirt and is off to college, we'll miss you!
WU:
Burgener Warm Up and SDLHP
Skill:
Hand Stand Pushup Progression
WOD: "The Langer"
Big Dawgs
5 Rounds
10 Pullups
10 SDLHP 95/65
10 Burpees
Alex (Langerhorst) - 8:54
Doug - 8:57
John M - 10:33
KC - 10:42
Devin - 11:02
Andy S - 11:13
Ernie - 12:02
Steve - 12:42
Nick T - 13:47
Mark M - 15:10
Jeff S - 17:02
Pack
5 Rounds
10 Pullups
10 SDLHP 75/55 (KB)
10 Burpees
Tom C - 11:11
Bob - 11:50
Paul - 12:41
Duigs - 12:49
Rob - 15:01
Mark V - 17:12
Cat - 9:28 (44lb)
Lindsey - 11:28P
Jeanne - 12:24G
Hilary - 13:43P
Ricky - 17:18G
Lucia - 23:59P
Pups
5 Rounds
8 Pullups
8 SDLHP with KB 45/30
8 Burpees
Howard - 12:52G
Alli - 14:47Y
Chuck - 17:00B
Christine - 17:46P
Saturday, September 19, 2009 at 8:05PM Event # 1 Sandbag Carry/Box jumps
Carry 135lb Sandbag 150feet , 15 box jumps (4 rounds for time, 5 minute cap)
Event # 2: Max Rep 135lb Squat Clean & Jerk in 2 minutes
Event #3 Stone/Burpee: 8 150lb stone shoulders, 30 burpees (4 minute cap)
Event #4: Max Rep 275lb Deadlifts in 2 minutes
Event #5: Max Distance Tire Drag 90lbs
Friday, September 18, 2009 at 9:58AM 
WU:
Row 500m then
2 Rounds
10 Pushups
10 Situps
10 Back Extensions
10 OH Walking Lunges
WOD:
800m Run
50 OH Walking Lunges 45/25
50 Swings 55/35
50 Ball Slams 15/10
800m Run
Doug - 13:16
Alex - 13:25
Taylor - 14:34
John M - 14:35
Bill - 14:14:48
Devin - 16:02
Dan - 16:12
Hilary - 16:41
Mark M - 17:10
Lucia - 19:42
Mike D - 20:29
Susan - 22:05
Nick T - 22:59
Scaled:
800m Run
30 OH Walking Lunges 35/15
30 Swings 45/25
30 Ball Slams 15/10
800m Run
Ricky - 13:57
Duigs - 15:51 *50 reps
Howard - 16:32