8/25/09 WOD

WOD
21-15-9
Burpees
Box Jumps 24/20
Swings 53/35

Spenser - 9:35
Mike D - 10:34
Lindsey - 7:59
Lisa - 14:07 20lb
Kevin T - 7:55 70lb
Scott - 8:47 
Kelly - 10:31 30lb
Paul - 10:05 45lb
John S - 15:06 45lb
Jeanne - 11:01
Mark V - 14:09
Rita - 14:07
Stephanie - 15:22 

Pullup bars are in! Thanks to the guys at Magna Steel!

There's a funny story about how we got our soon to be state of the art CrossFit clock. Scroll to the bottom of the link. I have to give credit to Ron Haave for coming up with the name - thanks Ron for getting us a free timer!

8/24/09 Rest Day - Party

The new gym spot is 1930 W Main Street - 2nd Floor. Look for the Gatherings Furniture store. Hope to see you all tonight!

Jeff S 50 WOD Shirt Day!

Congrats to Jeff for earning his shirt and his first month of WODs with unassisted pullups.
Hilary & Stephanie both got their first unassisted pullups this week too, great job girls! 

8/22/09 Moving Day Video

Thank you to everyone who helped us move! We are so lucky to have such a great community - see you all at the Party!

Moving Day!

What's Up with Skill Day?

Our announcement that Sunday class will now be dedicated to skill work has met with some resistance.  
I'd like to take this opportunity is explain that contrary to popular belief not every CrossFit workout needs to be an all out burpee sweatfest.  Many of our movements are complicated and require hours of practice and coaching.  Here's the deal:  You can't go heavy and hard at a WOD until you can do the movements properly.  Anyone who thinks they are above skill day should ask themselves the following:

Can I do a perfect jerk at a relatively heavy load?
1 muscle-up?
Ring dips?
10 consecutive kipping pullups?
Any strict pullups?
50 consecutive double unders?
Thrusters at 95/135lbs?
Snatch a weight that I can OH squat 3x?

I could go on for days.  You won't get a better GRACE time by doing 30 Clean&Jerks over and over with 135lbs.  Why not try perfecting your Clean and Jerk at lighter loads and after that try maxing out?  Oh, and please use Skill Day to work on your personal weaknesses not to show off your strengths.    

8/21/09 Last Day WOD

LAST DAY WOD!

Run 800m
50 Burpees
100 Swings
150 Situps
Run 800m

*break up the burpees, swings, situps anyway you want

Reminder - Gym closed Sunday and Monday (except for Party!)

New address is 1930 W Main Street - 2nd Floor (look for Gatherings Furniture) 

8/20/09 WOD Kettlebell Fundamentals

4 Rounds not for time - focus on technique 

5R & 5L
Clean and Jerk
Thruster
Snatch
Windmill 

8/19/09 WOD Strict Press

Warm Up
3 Rounds:
Run to Vinnys
10 Thrusters
10 Situps

WOD
Strict Press - 3-3-1-1-1-1-1

5 Rounds:
250m Row 

8/18/09 WOD "Wall Alarm"

"Wall Alarm"

10 Rounds
5 Burpees
10 Box Jumps 20/24
15 Wall Balls 10/15 

8/17/09 WOD "Jackie"

"Jackie"

Row 1000m
50 Thrusters 45/25
30 Pullups 

8/16/09 Practice

Quick video showing some of Sunday's Practice WOD. Sundays will be a time to work on anything that you feel you need extra time practicing. Some of the movements chosen to practice were - Snatches, Cleans, OH Squats, Muscle Ups, Heavy Thrusters

9.16.09 Practice 

8/15/09 GHDs

Thanks Kevin and Nick for helping put together our new GHDs (Glute Ham Developers)

8/13/09 WOD "Barbara"

"Barbara"
5 Individually Timed Rounds - 3min rest

"Pups" 
5 Pullups - can use bands
10 Pushups
30 Situps
40 Squats

"Pack"
10 Pullups - no bands
20 Pushups
30 Situps
40 Squats

"Big Dawgs"
20 Pullups
30 Pushups
40 Situps
50 Squats 

8/12/09 WOD

  
 
  
 WOD: 2009 NE Qualifier Event #3

10-9-8-7-6-5-4-3-2-1 (20 min limit)
Power Clean (155/105)
Pullup (CTB)
Swing 55/35 

155lb
Andy P - 12:52 CTB
Jenner - 14:52 CTB
Kevin T -  Finished 4's (15 min cap) CTB
Bill - Finished 6's and 1/3 (20 min cap) CTB
Dan - Finished 5's and 1/3 (20 min cap)

135lb / 85lb
Tom O - 19:17 CTB
Ken - 15:54
Kristie - 17:07 
John - Finished 4's and 1/3
Hilary - Finished 4's P
Spenser - 18:10 G

115lb/65lb
Scott - Finished 4's CTB
Dennis - Finished 6's
Paul - Finished 6's 
Steve Z - Finished 5 and 1/3 (95lb) P 
Bobbi - 16:36 (jumping pu) 

8/12/09 WOD

WOD: 2008 NE Throwdown Event 1

20 Min Time Limit:
Run 400m
20 Burpees 

Score is total # of Burpees 

Cat - 120
Jenner - 120
Andy P - 120
Kevin C - 120
Mac - 120
Devin - 104
Taylor - 100
Mark M - 100
Jeff S - 100
Kevin T - 100
Bob H - 99
Steve P - 80
Lindsey - 80
Kelly - 80
Spenser - 80
James - 80
Rich - 80
Hilary - 80
Uri - 60
Justin - 60
Lisa - 50
Laurie - 100 (ball thrusters) 

8/11/09 CFS Games Part 5

CFS Games 09 Part 5

Post your thoughts on the games and suggestions/ideas for future games

8/10/09 WOD Deadlifts

Warm Up:
Run 400m then...
3 Rounds of 10 - Pushup, Situp, Squat 

WOD:
Deadlift 7x1

25 Pullups or max in 2 min limit

Max DUs in 2 min 

The Big Showdown

What a great turnout for the CrossFit Stamford Games!  It was an intense competition and the nervousness was palpable during the warm-up.  "Andy, can we start I'm going to throw up?" - Me

But once we heard 3-2-1-GO!  The action never stopped.  It was a tag team relay, the first team to finish all 5 couplets first wins.  The C&J/Burpee event was first, Kevin T got off to an early lead but it was Kristie who finished the event first.  

Next up was the row/Overhead workout, credit goes out to Rita for being the only female to enter this one.  Andy P, Devin, Steve and Alex all completed the OH squat/pullup workout in record time. 

Next we headed outside for the farmers carry in which John had a big lead with Bobbi and Mac vying for 2nd place.  

The last couplet of the day was the deadlift/run where Tom exhibited perfect form with 275lbs. 

Congratulations to all of the competitiors for a fantastic job!  Special thanks to Lee, Spenser, Dennis and Rob for judging and Jeni for her camerawork!

Next up - New England Throwdown!

1st - Kristie, Dan, Andy P, John S, Jeanne
2nd - Kevin T, Scott, Steve, Bobbi, Jenner
3rd - Nick T, Lucas, Devin, Mac, Cat
4th - Kevin C, Rita, Alex, Jeff B, Tom  

CFS Games 09 Part 1 

CFS Games 09 Part 2 

CFS Games 09 Part 3 

CFS Games 09 Part 4 

8/6/09 WOD Front Squat

Warm Up: 
3 Rounds
Max Strict Pullup
Max DUs
OH Squat 10X

WOD:
Front Squat - 7X3

Some impressive new PR's -
Nick T - 275lbx1 (+20lb)
Dennis - 205lbx1  (+50lb!)
Rob - 230lbx1  (+5lb)
Lindsey - 125lbX3

8/6/09 CFS Games Update

Here's the final lineup for the games!!!

#1 C & J Burpee - Kevin T, Kristie, Nick T, Kevin C

#2 Row & Press - Scott, Dan, Lucas, Rita

#3 OHS & Pullup - Steve P, Andy P, Devin, Alex

#4 Swing & Slam - Bobbi, John, Mac, Jeff B

#5 Deadlift & Run - Jenner, Jeanne, Cat, Tom M

Judges: Rob, Lee, Spenser, Dennis

Please arrive at 11:00 - also we'll be providing some beers/food - donations are appreciated.