Paleo Cookbook

We all know that nutrition plays a huge role in athletic performance but are you disciplined enough to try Paleo?  This cookbook created by CrossFitter Erica Saint Clair makes eating Paleo a little bit easier.  If you've been curious about the diet now is the time to check it out.  Purchase your Paleo Cookbook today, all proceeds are being donated to the Fight Gone Bad fundraiser supporting Athletes for a Cure and Wounded Warriors.

 http://sites.google.com/site/paleopantry/home

WOD:
Row 1000m
rest 5 min
Run 800m
rest 5 min
150 DU or total reps in 5 min

ROW/RUN/DU
Doug - 3:32/2:59/2:57
Mike D - 3:38.5/3:46/3:28
Marianne - 4:47.0/4:29/115
Lee - 3:16.6/3:28/84
Nick T - 3:29/4:33/37
Steve - 3:59/4:33/
Jeanne - 3:48.6/5:39/54
Laurie - 4:28.0/4:26/0
Ernie - 3:26.1/3:52/23
Craig - 3:30.8/4:37/80
Kelly - 4:30.0/4:07/134
John S - 3:16.7/4:32/35
Scott - 3:52.0/3:03/107
Alli - 4:40.8/3:41/3:10*
Christine - 4:39.6/4:12/3:58*

*hurdle jumps

9/17/09 WOD

5 Rounds
15 SDLHP (53/35lbs)
20 Ring Rows
30 calories on rower

Taylor - 15:04
John M - 17:58
Doug - 18:57
Cat - 20:38
Hilary - 22:02 

Alternate WOD - 5 Individually Timed Rounds

9/15/09 WOD

Cat earns her 50 WOD shirt Congrats!

WU:
Run 1 Lap then...
3 Rounds
5 Pullups (strict if able)
10 Squats

WOD:
5 Rounds
10 Deadlifts 70% Max
15 Pushups

Jeanne - 215lb / 7:11
Scott - 195lb / 8:52
Cat - 145lb / 6:51
Stephanie - 115lb / 11:35

Cool video of Kevin Cunningham's race from Sunday (finished a very close 2nd in his age bracket) - The Survival of the Shawangunks.

9/14/09 WOD

 WU:
3 Rounds
5 Pullups
5 Burpees

WOD:
"Elizabeth"
21-15-9
Clean
Ring Dips

or skill session learning the Clean (full squat clean). 

As Rx:
Doug - 9:05
Jenner - 9:27
Devin - 10:09
Kevin T - 13:52
Steve P - 15:33

Alex - 11:22 115/rings
John M - 11:29 115/rings
Andy S - 13:00 115/rings
Lee - 15:38 115/rings
Scott - 20:16 115/rings

Kristie - 12:13 75/stand
Susan - 12:38 75/stand
Nick T - 15:23 135/stand
AP2 - 14:23 115/stand
Dan - 14:36 115/stand
Ricky - 15:58 115/stand
Mark M - 16:50 115/stand
Mike D - 20:20 115/stand

Bob H - 15:13 95/stand
Paul - 18:36 95/stand

Dan earns his 50 WOD shirt

Cure all running injuries...

9/11/09 WOD

WU:
3 Rounds
20 Double Unders
10 Back Extensions
5 Ring Dips (3 Muscle Ups if Capable)

WOD:
Back Squat 5 X 5 then...

500m Row
30 Burpees
15 KTE

Jenner - 3:40
John M - 4:22
Ernie - 5:06
Taylor - 5:12
Cat - 5:15
Dan - 5:21
Jeff B - 5:25
Nick T - 5:30
Bobbi - 5:32
Mark M - 6:01
Steve - 6:11
Mike D - 6:48
Jeff S - 6:25
Alli - 6:28
Marianne - 6:53
Lucia - 8:14
Rita - 8:25

Nice work Ernie getting 315 x 5, Nick T 290 x 5, and Lucia and Cat both getting 150 x 5!

from Catalyst Athletics...

Weightlifting shoes serve purposes beyond just making you look cool. The hard soles ensure generated force is more completely transferred and provide a stable platform for the feet and ankles. In addition, the elevated heels increase the effective range of motion of the ankles, allowing the hips to be brought in closer to the heels when squatting and consequently the torso to be kept more upright. Do-Win, Werksan and Adidas all make quality shoes.

9/10/09 WOD

WU:
3 Rounds
20 Double Unders
10 Back Extensions
5 Ring Dips (3 Muscle Ups if Capable)

WOD:
Big Dawgs:
5 Rounds for time
20 Pushups (chest to floor)
20 AbMat Situps
20 Swings 53/35
20 Walking Lunges
150 Single Jump Ropes

Doug - 18:35
Bill - 20:12
Andy S - 23:21
Jeff B - 23:57
Craig - 24:58
Sam - 25:17
Mike D - 26:15
Ernie - 28:25
Bob H - 29:22
Nick T - 29:52
Rob - 30:31
Scott - 32:10
Jeanne - 34:33

Pack:
5 Rounds for time:
15 Pushups (1 AbMat)
15 AbMat Situps
15 Swings 44/30
15 Walking Lunges
100 Single Jump Ropes

Rita - 21:33
Mark V - 23:17
Hilary - 24:39
John S - 30:32 

Pups:
4 Rounds for time:
15 Pushups (No AbMat)
15 AbMat Situps
15 Swings 35/20
15 Walking Lunges
75 Single Jump Ropes

Stephanie - 16:13
Chris A - 21:52
Laurie - 24:37 

9/9/09 WOD

 Andy teaches the butterfly kip

WU:
3 Rounds
20 Double Unders
10 Back Extensions
5 Ring Dips (3 Muscle Ups if Capable)

WOD:
20 Min to find your 1 RM Clean (full squat clean)

Tabata Rowing Cals and Tabata Ball Slam - Total Reps

Andy P - 230
Nick T - 215
Steve P - 205
Mark M - 205
Doug - 205 / 67 / 105
Taylor - 195
Dan - 185
Devin - 185 / 75 / 103
John M - 180 / 66 / 97
AP2 - 165 / 53 / 83
Jeff S - 165 / 68 / 89
Mike D - 155 / 68 / 101
Hilary - 115 / 53 / 99

9/9/09 Murph Video

Labor Day Murph Challenge 

9/8/09 WOD

 Welcome back Ken, we missed this face!

WU:
3 Rounds
3 Muscle Ups or 5 Ring Dips or 5 Stand Dips
10 Back Extensions
Walking Lunge Across Gym

WOD:
7 x 2 Push Press then...

3 Rounds with a Partner Broad Jump Burpee Across Gym

Jeanne - 125
Stephanie - 80
Kelly - 65
Christine - 60
Laurie - 50 

Ken - 185
Andy P - 185
Ernie - 185
Kevin T - 180
Doug - 180
John S - 180
Sam - 175
Rob - 165
Chris A - 145
Scott - 140
Mike D - 135
Bob H - 115

"The Lot"

NE Throwdown WOD #1 "The Lot"

9/7/09 Labor Day WOD "Murph"

"Murph"

For time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Break up the Pullups, Pushups and Squats anyway you see fit.

Can also be performed in teams.

Lt. Michael Murphy was awarded The Medal of Honor - the 1st for combat in Afghanistan. Murph was an avid CrossFitter. Click here to read more about Murph and his story.

Update on Monday, September 7, 2009 at 12:40PM by AP

Great turn out today for the Labor Day "Murph" Challenge!

Alex - 37:37
John M - 40:15
Kevin T - 42:03
Devin - 44:14
Jenner - 46:02 (20lb vest)
Bill - 49:33
Kristie - 55:47
Nick T - 1:17:00
Mark V & Duigs - 43:40
AP2 & Craig - 45:55
Cat, Jeanne, Kelly, Alli -32:45*

*100 Pullups 300 Pushups 400 Squats

9/4/09 WOD

3 Rep Max Thruster

Then:
10 Min AMRAP
3 Thrusters at 85% of 3 rep Max
6 Pullups
9 squats

3 Rep Max/AMRAP results

Devin - 205lbs / 6 Rounds
Doug - 175lbs / 7 Rounds
Dan - 155lbs / 6 Rounds
John M - 145lbs / 9 Rounds
Bill - 145lbs / 6 Rounds
Jeff S - 135lbs / 5 Rounds
Jeff B - 135lbs / 6 Rounds
Mike D - 135lbs / 6 Rounds
Scott - 115lbs / 7 Rounds
Bob - 115lbs / 6 Rounds
AP2 - 135lbs / 6 Rounds Y
Hilary - 95lbs / 5 1/3 Rounds SY
Lucia - 80lbs / 5 1/3 Rounds SY
Kelly - 55lbs / 6 1/3 Rounds Y
Laurie - 45lbs / 7 Rounds G
Lisa - 45lbs / 4 Rounds G 

9/3/09 WOD

WU:
Agility Ladder

WOD:
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

Big Dawgs:
Kevin T - 7:37
Nick T - 15:58
Steve P - 13:37
Mike D - 12:15
Alex - 7:38
Mark - 11:22
Doug - 7:36
Taylor - 10:58
Andy S - 6:41
Rob - 13:39

Pack:
Bob H - 7:41
Hilary - 14:57SY
Chris - 18:30
Dennis - 9:35
Jeff S - 11:14
Jeff B - 13:13
Dan - 12:34
Sam - 10:39
Ernie - 13:09
John S - 16:56
Jeanne - 12:43
Bobbi - 8:15SY
Kelly - 10:51Y

Pups:
Laurie - 10:47G
Lisa - 15:28G
Howard - 13:35G
Rita - 10:47P
Stephanie - 14:38P 

9/2/09 SAC Last WOD

Last WOD of the summer at Todd's Point...

5 Rounds:
1 Hill Run
10 Burpees
10 Box Jumps
10 Swings 53lb

Chris - 11:54
Doug - 11:55
Mike - 12:18
Sam - 12:47 
Phil V - 14:21

Great progress over the summer guys - we'll see you indoors! 

9/2/09 WOD

WU
Agility Ladder

WOD
Clean Pulls - 5x3 (110% max clean) then...

3 Rounds: Big Dawgs
30 Swings (53/35)
30 Box Jumps (24"/20")

3 Rounds: Pack
25 Swings (44/30)
25 Box Jumps (20"/15")

3 Rounds: Pups
20 Swings (35/20)
20 Box Jumps (15"/10")

Big Dawgs:
Kristie - 7:55
Kevin T - 8:44
Taylor - 8:45
Lee - 8:58
Devin - 9:44
John M - 9:45
Tom O - 10:17
Bill - 10:40
Dan - 10:46
Marianne - 10:46
Kevin C - 11:26
Mike D - 12:16
Lucia - 12:40
Nick T - 13:07
Christine - 10:22 (pack)

Congrats Craig on earning your 50 WOD Shirt!

9/1/09 WOD

WU
Agility Ladder

WOD
5 Rounds: Big Dawgs
15 KB Snatches Each Arm (44/30)
400m Run 

5 Rounds: Pack
12 KB Snatches Each Arm (35/25)
400m Run 

5 Rounds: Pups
10 KB Snatches Each Arm (30/20)
400m Run 

Big Dawg:
Lindsey - 14:47
Kevin T - 17:12
Steve - 25:04
Jeanne - 22:51 (row)

Pack:
Stephanie - 20:50 (row)
John S - 19:34
Paul - 17:32
Mark V - 18:12
Bob H - 18:49
Mike D - 16:56
Craig - 18:18
Scott - 15:36
Ernie - 17:11
Jeff S - 17:09
John M - 16:00
Mark M - 16:03
AP2 - 20:05
Jeff B - 18:12
Hilary - 19:09
Rita - 21:55 

Pups:
Howard - 18:30
Kelly - 16:25
Laurie - 17:34 (15lb)
Lisa - 18:28 (row 15lb)
Chris A - 22:24 

Congrats Lee on earning your 50 WOD Shirt!

8/31/09 WOD

WU
Agility Ladder

WOD
Deadlift - 5X3 then...

from CF Invictus 
4 Rounds:
2 Min of 5 Pullups 10 Burpess
1 Min Rest 

Final Results from the Throwdown 

NE Throwdown WOD 2 Highlights from CrossFit Stamford on Vimeo.

We did it!  This weekend 10 of CrossFit Stamford's finest headed up to Natick, Massachusetts for the 2nd annual New England Throwdown.  Nervous excitement filled the air as the 100 competitors prepared to go head to head in 2 excruciating WODs.  

WOD 1 - "THE LOT"
2 Rounds
3 OH squats
6 Jerks
9 Front Squats
12 Power Cleans
21 Burpees

WOD 2 - "CHOWDAH"
4 Rounds
Hang Snatches
Box Jumps
Swings
Pullups

"THE LOT" was tough but the CFS women earned top spots with Hilary and Bobbi finishing 2nd and 3rd in the Pups division and Kristie taking home 3rd place in the Pack.  

Yes, I have to mention it.  Andy S did throw up after WOD 1 so now we know that Burger King doesn't serve the best food to eat before doing burpees.

Doug had the most exciting finish winning 1st place in WOD 2 for the Pack division!

Congrats to Devin, Andy S, Jenner, Kevin T, Bobbi, Cat, Doug & Hilary who were brave enough to show their stuff in such an intense environment.  Thanks to Jeanne and Abbie for your support and motivation.  Start gearing up for the next challenge this winter, a team competition! 

8/27/09 WOD

 
WU
2 Rounds: 10 Perfect Pushups - Bear Crawl Across Gym

WOD
Double Unders - 2 min
Situps - 2 min
Double Unders - 90 sec
Situps - 90 sec
Double Unders - 1 min
Situps - 1 min
Double Unders - 30 sec
Situps - 30 sec

DU/Situp = Total

Mike D - 250/152 = 402
Kevin T - 256/138 = 394
Lindsey - 140/148 = 288
Bob - 127/146 = 273
Mark V - 134/128 = 262
Kelly - 116/143 = 260
Taylor - 201/152 = 353
Bill - 83/209 = 292
Craig - 94/158 = 252
Scott - 95/144 = 239
John M - 64/167 = 231
Sam - 131/95 = 226
Jeanne - 50/141 = 191
AP2 - 66/124 = 190
Hilary - 8/165 = 173
Howard - 2/157 = 159

Laurie - 104/144 = 248
Lisa - 94/90 = 184* hurdle jumps

Video of the NE Throwdown Event #1 "The Lot" 
Video of the NE Throwdown Event #2 "Chowdah" 

8/26/09 WOD "Cindy"

 Good luck at college Spenser, we'll miss you!

Choose either WOD

Front Squat 5x5 or

"Cindy"
20 min AMRAP
5 Pullups
10 Pushups
15 Squats 

Scott - 18 1/3
Tom O - 18
Mark M - 16 1/3
Jeff B - 15 1/3
Bill - 14 2/3
Lee - 14
Mike D - 13 1/3
Dan - 12 2/3 
Sam - 12

Spenser - 8P
Justin - 5G
AP2 - 11Y