3/30/09 WOD MURPH

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"Murph"
Run 1 mile
Complete the following in any order:
100 Pullups
200 Pushups
300 Squats
Run 1 mile

Jenner - 45:35 20lb vest

Tom - 37:46
Andy P - 38:35

Andy S - 39:35

Alex - 44:38
Kevin T - 46:44
Lee - 47:51
Phil - 51:41
Mac - 51:43
Ken - 51:53
Mike P - 54:25
Kristie - 58:53
Steve - 59:05
Nick T - 61:26* (destroyed hands 10 pullups short)

Devin & Nick - 23:17

Amy & Bob - 30:42

Craig, Sam, Dennis - 33:52 (150, 270, 400 reps)

Modified:
Mike D - 68:32
Jeff - 55:25
Kevin C - 38:43
Kim F - 29:53
Cat - 33:52

3/29/09 TEAM GAME

What a Day! Bob's team won today's challenge by a mere 10 seconds and then he was presented with his 50 WOD tshirt. He didn't say so but I'll have to assume this was the best day of Bob's life!

As a team complete the following:
4000m Row
200 Burpee Barrier Jumps
300 Rage Ball

And the Winner Is...Team O Face!

Big Ballers - Susan, Ken, Andy P, Andy S, Abbie & Kristie

Devin, Alex, Dennis, Marine, Jenner & Steve

Team O Face - Sam, Michelle/Eric, Amy, Nick, Kevin, Cat

Thanks to everyone who came out to bowl on Friday night. We all had a great time but in the end Team O Face soared to victory led by PBA hopeful Sam Esterlis with a game high 213 points! This can only mean one thing, REMATCH!

3/26/09 WOD "Filthy 50"

"Filthy 50" - perform 50 reps of each in order

Box Jump 24" or 20"

Jumping Pullup

Swings 36lb or 20lb

Walking Lunge

Knees to Elbows

Push Press 45lb or 30lb

Back Extensions

Wall Ball 20lb or 14lb

Burpee

Double Under

Jenner - 22:32

Tom - 24:24

Alex - 25:40

Andy S - 26:13

Cat - 27:57

Andy P - 28:05

Kevin T - 29:26

Mac - 31:47

Kristie - 32:22

Mike P - 36:24

Nick B - 37:50

Cedric - 38:53

Mike D - 42:47

Jeff - 49:28

Modified:

Nick T - 35:50 (hurdle jumps)

JB - 24:59

Sam - 25:26

Dennis - 23:12 (no DU)

3/25/09 Diane Video

3.25.09 WOD "DIANE" from CrossFit Stamford on Vimeo.

If video runs slow here's the YouTube version.

3/25/09 WOD Jenner's Mile

"Jenner's Mile"

Run 400m
21 SDLHP 75lb, 55lb
21 Swings 55lb, 35lb
21 DB Push Press 35lb, 20lb

Run 400m
15 SDLHP 75lb, 55lb
15 Swings 55lb, 35lb
15 DB Push Press 35lb, 20lb

Run 400m
9 SDLHP 75lb, 55lb
9 Swings 55lb, 35lb
9 DB Push Press 35lb, 20lb

Run 400m

As Rx:

Lee - 13:43
Devin - 14:05
Jenner - 14:35

Mac - 14:59
Nick B - 15:40
Andy S - 16:08
Ken - 16:16
Matt - 16:20
Kevin T - 16:30
Steve - 18:24
Mike D - 18:26

Nick T - 19:45
Scaled:
Cedric - 18:27
Mark V - 18:59
Sam - 16:54

Substituted Row 500m for 400m Run
Dan - 14:34
Jeff - 20:55
Craig - 15:05 scaled

3/24/09 WOD Diane

"Diane"

21-15-9

Deadlift 225lb or 145lb

HSPU

Steve - 4:16

Andy S - 7:01

Kevin T - 7:06

Jenner - 8:47

Ken - 15:48 (185lb)

Matt - 5:49*

Nick T - 14:00*

*modified HSPU

Here's the trailer for the upcoming CrossFit movie - we are planning on a viewing party once the DVDs are out. Sometimes we lose perspective of how elite CrossFit training is. You are part of a special community. The overwhelming majority of the population can't even comprehend what you are doing, how hard you work or your work capacity. You are part of something unique.

In the meantime watch the trailer - it always motivates me for the WOD!

50 WOD shirt

Cedric earns his 50 WOD shirt

Congratulations!

It's CrossFit Bowling Time!!!

The teams are in!!!

Teams were randomly selected (couples were kept together). First names out of the hat on each team were elected captains. Captains are responsible for contacting members, getting back to us with Team Names and making sure everyone is at the bowling alley on time.

Where: Rip Van Winkle Lanes on the post road in Norwalk (google it)
When: Bowling starts at 8:00 pm SHARP so be early to get your shoes and beverages



"BIG BALLERS"
Ken - Captain
Susan
Kristie
Andy P
Andy S
Abbie

TEAM
Steve - Captain
Jenner
Devin
Alex
Dennis
Marine

"TEAM O FACE"
Nick - Captain
Kevin
Cat
Sam
Michelle
Amy

3/19/09 Front and Back Squat

Front Squat 3 x 5 (75% max)

Back Squat 5 x 3 (85% max)

Front Squat video from Jon Gilson CrossFit Boston

Front Squats from Patrick Cummings on Vimeo.

3/18/09 WOD "SC"

"SC" - courtesy of CrossFit Santa Cruz

21 Back Squats

200m Run

15 Back Squats

400m Run

9 Back Squats

800m Run

aim for 80% of your Max Back Squat

Lucia - 12:03 115lb
Kristie - 13:58 115lb

Nick T - 16:40 225lb

Jenner - 10:20 185lb

Kevin T - 11:34 185lb

Mike D - 14:09 165lb

3/17/09 WOD

Got a few versions of this WOD...

WOD #1

5 Rounds for time

400m Row

21 Swings

12 Burpees

Kevin T - 22:52 55lb

Mike D - 22:50 55lb

Dennis - 26:45 30lb

WOD #2

5 Rounds for time

500m Row

21 Swings

12 Burpees

Matt - 24:40 55lb

Andy Mac - 31:05 55lb

Jeff S - 28:10 35lb

WOD #3
5 Rounds for time
400m Run
21 Swings
12 Burpees

Phil R - 17:56 55lb
Kevin C - 18:20 55lb
Nick B - 19:42 55lb
Lee - 20:14 55lb
Mac - 20:15 55lb
Cat - 20:22 35lb
Devin - 20:52 55lb
Dan - 26:54 55lb

"The Kim"
5 Rounds for time: 400m Run - 21 Squats - 12 Box Jumps
Kim - 24:30

If you're new to double unders or struggling with stringing them together maybe this video by Jon Gilson at CrossFit Boston will help....


Double Unders from Patrick Cummings on Vimeo.

3/16/08 WOD Fran

"Fran"

21-15-9

Thrusters

Pullups

Here's some motivation...

The Fastest Show on Earth. The first sub 2 minute "Fran" from gregg arsenuk on Vimeo.

95lb and 65lb

Kevin T - 5:36

Steve - 6:17

Devin - 6:45

Andy S - 7:28

Cat - 10:04 b

75lb and 55lb

Lee - 6:40

Ken - 6:42

Kevin C - 7:30

Cedric - 11:28 p

Mike D - 12:50 y

Tiffany - 9:20 g

3/15/09 Team WOD

As a team complete: (each teammate must do equal rowing and running)

Row 2000m & 150 Wall Balls (20lb and 14lb)
Run 1600m & 300 DLHP (53lb or 35lb)

24:48 - Tiffany & Jenner
24:45 - Alex & Dan
29:13 - Amy & Mike
33:29 - Team Steve (1/2 the WOD solo)

3/13/09 WOD Trevor Win E

Matt earns his 50 WOD shirt!

"Trevor Win E"

As a team complete the following in order, only 2 members can work at once

300 Pullups

400 Pushups

500 Situps

600 Squats

33:26 - Nick T, Mike P, Lee, Devin

41:45 - Cat, Nick B, Dan, Mike D 

3/12/09 WOD

Welcome to the Group Dennis

Ken working the rings

WOD 1

5x2 Deadlift

5x2 Push Press

WOD 2

30 min AMRAP

5 Ring Dips

10 OH Squats

15 Situps

Ring Dips:

Ken - 14 (35lb)

Kevin T - 13 2/3 (35lb)

Rob - 13 1/3 (30lb)

Nick T - 6 (35lb)

Dip Stand:

Mike D - 9 (35lb)

30 min AMRAP

10 DLHP (30lb)

10 Cals

10 Situps

Jeanne - 11

3/10/09 WOD

20 min AMRAP
10 Ring Rows
10 Snatches (5R & 5L)
10 Box Jumps

Kevin T - 10 2/3, 55lb, 24in
Cedric - 10, 35lb, 20in
Sam - 8 1/3, 35lb, 20in
Dennis - 7 2/3, 24in

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3/9/09 WOD Row and DU

5 Rounds of:
400m Row
40 Double Unders
Rest 2 min

(Total Time / Avg Time per Round) 

Jenner - (10:51 / 2:10) 1:58, 2:24, 2:09, 2:06, 2:14
Cat - (11:20 / 2:16) 2:25, 2:16, 2:13, 2:14, 2:12

Andy S - (11:37 / 2:19) 2:22, 2:27, 2:22, 2:15, 2:11
Ken - (13:33 / 2:42) 2:25, 2:52, 2:37, 2:59, 2:27
Matt - (16:00 / 3:12) 3:13, 2:45, 3:07, 3:45, 3:10
Kevin T - (16:11 / 3:14) 3:10, 3:33, 3:30, 3:08, 2:46

Mike P - (17:57 / 3:35) 3:19,3:36, 3:33, 3:49, 3:40
Mike D - (18:25 / 3:41) 4:19, 3:51, 3:32, 3:06, 3:27

Mark V - (20:23 / 4:04) 5:04, 4:17, 3:43, 3:44, 3:35
Bob - (20:31 / 4:06 ) 3:46, 3:11, 4:42, 4:41, 3:59

Alex - (23:33 / 4:42) 2:59, 3:43, 4:34, 5:21, 6:56
Kevin C - (24:09 / 4:49) 6:55, 4:37, 4:20, 4:13, 4:04
Rob - (25:55 / 5:11) 4:30, 5:20, 4:30, 4:57, 5:16
Devin - (27:09 / 5:24) 8:35, 4:27, 5:24, 5:12, 3:31
Kim - (33:01 / 6:36) 7:51, 6:20, 6:38, 6:01, 6:11

*Dan - (25:12 / 6:18) 6:20, 5:44, 6:43, 6:25* 4 rounds
*Nick - (17:31 / 3:30) 3:00, 3:42, 3:43, 3:40, 3:26 * 20 Burpees for DUs
*JB - (22:12 / 4:26) 6:25, 3:58, 4:03, 4:33, 3:23 *40 hurdle jumps

3/8/09 WOD Front Squat and Run

Perform Set of Squats and then Run:

(Choose the proper load - 135lb, 115lb, 95lb, 75lb)
Front Squat 12,11,10....3
Run 200m

95lb
JB - 23:46
Dan - 24:11
Jeanne - 25:22

20lb KB
Tim - 24:47

3/6/09 WOD Barbell AMRAP

Mac and Tiffany enjoying some DB Thrusters

20 min AMRAP - 95lb or 65lb

5 Thrusters

7 Power Cleans

9 SDLHP

95lb

Kevin T - 6 2/3

Steve - 6

65lb

Cedric - 8

Jeanne - 6 1/3

WOD #2 - 30min Partner AMRAP

Devin & Tom

JB & Mike D

3.2.09 WOD Barbell AMRAP from CrossFit Stamford on Vimeo.

3/5/09 "Andy S"

"Andy S"

5 Rounds for Time:
5 Pullups
10 Pushups
15 Squats
20 Double Unders

Jenner - 6:05
Andy S - 6:22
Ken - 10:22
Bob - 10:58
Rob - 13:07
Amy - 18:53
Dan - 28:14

3/5/09 Week 2 Clean and Jerk Practice

Week 2 of our Clean and Jerk Practice. 

The Clean we are doing can also be called a "Squat Clean" and the Jerk we are doing is a Push Jerk.

5 Rounds of 3 Clean and Jerks


Week 2 of Clean & Jerk Practice from CrossFit Stamford on Vimeo.

2/3/09 WOD Max Box Jumps

KC and Devin looking good on the Max Box Jumps

5 Rounds not for time:

5 Max Box Jumps

5 Chest to Bar Pullups

5 Max Windmills (R & L)

Video of the WOD on Vimeo with Music

YouTube Video has no Audio because of copyright blah blah blah

3/3/09 WOD Freddie's Revenge

"Freddie's Revenge"

5 Rounds for time:
5 Overhead Press (anyway) 155/75
10 Burpees

185lb
Mac - 8:07

155lb
Tom - 5:12
Nick - 6:01
Devin - 6:57
Kevin T - 8:30
Steve - 8:57
Matt - 17:03

135lb
Ken - 8:11
Kevin C - 10:08
Andy S - 11:01

M -115lb W - 65lb
Mike - 13:15
Marianne - 14:34

95lbs
Cedric - 10:14
Mark V- 10:45
JB - 14:14