4/29/09 WOD Tabatas

Tabata Intervals:

20 sec on / 10 sec off x 8 Rounds - score is the lowest total in any of the 8 rounds

Squat
Situp
Ring Row

Wildcard exercise

Tom - 21-15*-16 = 48 (DUs instead of situps)

*Scroll thru spreadsheet to see all scores

4/27/09 Deadlifts

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

Deadlift - 5 x 3

Max DUs in 2 min
25 Pullups for time (2 min time limit)

*chest to bar

Devin - 80 - 1:10

Kevin C - 34 - :39

Nick - 60 - 1:10

Taylor - 31 - 23

Bill - 118 - 1:27

Mike D - 79 - 23

Jeff S - 53 - 21p

Mark - 33 - 1:14

Steve - 27 - 1:02*

Phil - ... - :44

Lee - ... - :51

Lynn - 7 - 15p

Tom O - 78 - 1:05*

Ryan - 52 - 17

Jenner - 120 - 1:13*

Cat - 150 - 3

Tom M - 100 - :40*

Ken - 72 - 1:07 Box Jump

Nick T -.. - 1:58*

Kevin T - 69 - 1:27*

Andy S - 92 - 1:31*

4/24/09 WOD 400m Sprints

5 400m sprints - 5 minute continuous clock

Andy S - 1:17 - 1:17 - 1:16 - 1:15 - 1:11 = 6:16
Jenner - 1:10 - 1:14 - 1:28 - 1:23 - 1:15 = 6:30
Tom - 1:15 - 1:21 - 1:22 - 1:21 - 1:23 = 6:42

Alex - 1:09 - 1:19 - 1:25 - 1:27 - 1:25 = 6:45
Taylor - 1:18 - 1:23 - 1:24 - 1:22 - 1:24 = 6:51
Mark M - 1:12 - 1:23 - 1:32 - 1:30 - 1:27 = 7:04

Mike P - 1:15 - 1:25 - 1:37 - 1:30 - 1:26 = 7:13

Cat - 1:22 - 1:24 - 1:28 - 1:30 - 1:32 = 7:18

Devin - 1:12 - 1:24 - 1:43 - 1:31 - 1:33 = 7:23
Kevin T - 1:22 - 1:27 - 1:32 - 1:35 - 1:31 = 7:27
Dennis - 1:17 - 1:30 - 1:39 - 1:36 - 1:34 = 7:36
Mike D - 1:28 - 1:31 - 1:33 - 1:36 - 1:29 = 7:37
Jeff S - 1:36 - 1:33 - 1:35 - 1:39 - 1:35 = 7:58
Cedric - 1:33 - 1:40 - 1:41 - 1:41 - 1:35 = 8:10
Nick T - 1:35 - 1:49 - 1:58 - 1:56 - 1:54 = 9:12

4/22/09 Trevor Win'E Qualifier

75 Pullups
100 Pushups
125 Situps
150 Squats

Jenner - 15:00

Alex - 17:36
Kevin T - 18:45
Andy S - 19:31
Lee - 21:32

Kevin C - 22:32
Tom - 19:43* (first 40 pullups are chest to bar)
Devin - 25:50

Nick T - 28:20
Mike D - 30:16

Modified:
30 pullups
75 pushups
100 situps
125 squats

Mark M - 18:21
Taylor - 19:02
Jeff B - 19:16
Tiffany - 20:23

Dan - 20:48
Cat & Lynn - 22:47

Jeanne - 23:11

Sam - 24:28

Jeff S - 26:19

Amy - 27:24

Michael - 37:47

Stephanie - 38:40

Modified:
30 pullups
40 pushups
50 situps
60 squats

Dennis - 9:41
Cedric - 11:19
JB - 11:31
Mark V - 12:41
Craig - 16:23

4/21/09 WOD Memorial Day Training

"Trevor Win E" Qualifier WOD

75 Pullups
100 Pushups
125 Situps
150 Squats

The members with the 4 fastest team will be on the competition team for the Memorial Day Challenge. The competition team will compete against other CrossFit Affiliates.

For more info about the Memorial Day Challenge go to

http://crossfitstamfordmemorialday09.blogspot.com/ this site will be updated with more information as the event approaches.

4/21/09 WOD

Warm Up - 3 Rounds of 10 Pushups - 10 OH Squats

For Time

Row 2000m then

5 Rounds of

10 Ring Dips

20 Swings 35/55lb

4/20/09 WOD

Burgener Warm Up

Clean and Jerk Practice

Advanced - Build towards heavy single - 80% of single 1 x 3

4/18/09 OLY Comp Video

4.18.09 CFS OLY Comp from CrossFit Stamford on Vimeo.

Mac

Today we pay tribute to one of CrossFit Stamford's finest. Mac has left the hubbub of big city Stamford for the lush tropics of the Jersey shore and boy will we miss him. He came to us with the goal of looking like Matthew McConaughey and went out looking like he ate said celebrity.

But along the way he entertained us and tackled some of the most feared WODs. He leaves a legacy of a 1000 point Total, the first CF Stamford member to complete Grace as prescribed and a sub 5 minute FRAN. He'll squat clean 225lbs or die trying. Seriously, he almosted killed himself attempting it last week. What's next for Mac, opening CrossFit Macalicious? Going international with justsippinsuds.com? We'll have to wait and see - for now Elvis has left the building.

4/17/09 1 MILE RUN

1 MILE RUN

Jenner - 6:03
Andy S - 6:06
Tom - 6:37
Ken - 6:52
Kein T - 7:02
Rob - 7:09
Mark M - 7:13
Dennis - 7:17
Rachel - 7:29
Jeff B - 7:38
Cedric - 7:40
JB - 8:07
Amy - 8:12
Craig - 8:15
Stephanie - 8:20
Sam - 9:17
Jeanne - 11:26

Cool Video of Female Olympic Lifters

4/15/09 WOD Jackie on Juice

"Jackie on Juice"

Row 1000m

50 Thrusters (25 or 45lbs)

30 Pullups

Rest 5 minutes

Row 500m

25 Thrusters

15 Pullups

Rest 5 minutes

Row 250m

15 Thrusters

10 Pullups

Tom - 6:48 - 3:58 - 2:06

Devin - 8:25 - 4:58 - 2:36

Kevin C - 8:36 - 4:19 - 2:08

Mike D - 14:33 - 7:19 - 4:03

JB* - 12:50 - 9:11 - 6:31

Steve's 30 Muscle Ups

4.14.09 Steve's 30 Muscle Ups from CrossFit Stamford on Vimeo.

4/13/09 WOD Front Squats

Front Squat - 5-5-3-3-3-1-1-1

Row 1000m

Lee - 3:14.9

Mac - 3:19.4

Kevin C - 3:25.8

Kevin T - 3:29.3

Tom O - 3:30.6

Rob G - 3:34.0

Mike D - 3:36.2

Phil R - 3:39.0

Andy S - 3:46.3

Steve - 3:48.5

Craig - 3:50.2

Sam - 3:55.0

Dennis - 4:05.5

John - 4:31.4

4/12/09 Tom vs Kristie

Tom vs Kristie.........well not really just sounded cool. 2 different WODs

Max Overhead Squat

Tom WOD:
15-12-9
155lb Clean
HSPU
OH Squat - 200lbs and 9:32

Kristie WOD:
15-12-9
Big Box Jump 28"
HSPU
OH Squat - 100lbs and 8:18

4.12.09 WOD Kristie Vs Tom from CrossFit Stamford on Vimeo.

4/12/09 OLY Practice Vid

OLY Practice with Joel from CrossFit Stamford on Vimeo.

"Wow I'm seeing things I've never seen before!" - Kristie

OLY Practice with Joel on Saturday....

4/8/09 WOD

Warm Up:

3 Rounds

20 DUs

10 Dips

10 Situps

10 OHS

For Time:

Run 400m

21 Swings 55/35

21 Burpees

Run 400m

15 Swings

15 Burpees

Run 400m

9 Swings

9 Burpees

Planks

Lee - 10:07*

Andy S - 10:53

Kevin T - 11:07

Cat - 11:10*

Mike P - 11:47*

Kristie - 12:47

Nick T - 13:35*

Rob - 13:40

Tiffany - 14:35

Modified

Alex - 9:28*

Craig - 14:40

Stephanie - 15:27

JB - 16:47

Jeanne - 17:18

*all work performed outside

4/7/09 WOD

Weighted Strict Pullups - 5-3-2-1-1-1-1

3 Rounds for time
500m Row
15 DB Thrusters 35lb/15lb
20 Pushups
30 Split Jumps

as Rx

Tom M - 12:23

Mac - 14:49

Jenner - 14:56

Kevin T - 15:50
Andy P - 15:52
Andy S - 15:56
Lee - 16:03
Kristie - 16:59
Cat - 17:56
Nick T - 19:14

Modified

Sam - 22:45

Kevin C - 14:55

Rob G - 17:39

Dennis - 21:41

Stephanie - 17:51
Bob - 18:15
Mike D - 20:55

Jeff S - 21:16

Nice Job - Lee and Andy S strict pulling 55lbs! Tom M gets 2 strict with 70lbs!

4/6/09 WOD

Tom earns his 50 WOD shirt and is on his way to the CrossFit Games qualifier next month!

Strict Press 5-3-2-1-1-1

12 Min. AMRAP
5 Push Press
10 Chest to Bar Pullups
15 Box Jumps

135lb

Tom M - 6 1/3

Mac - 5 1/3

Kevin T - 5 1/3

Jenner - 4 2/3 (vest)

Ken - 4 1/3

Tom O - 4 1/3

Nick T - 4 1/3

Lee - 4 1/3
115lb

Phil - 5

Kevin C - 5

Rob Gut - 4 2/3

95lb

Rob G - 4 1/3 

Mike D - 3 1/3

Jeff B - 2 1/3

Nick B - 5 1/3 (85lb)

JB - 4 1/3 (85lb)

*Nice job Ken with a PR on the press of 175lbs and Mike D for completing his first WOD with unassisted pullups!

4/5/09 Elizabeth Video

4.5.09 WOD Elizabeth from CrossFit Stamford on Vimeo.

Video of our workout after class on Sunday of "Elizabeth" 

21-15-9

Clean 135lb

Ring Dip

4.5.09 WOD Elizabeth from CrossFit Stamford on Vimeo.

4/2/09 WOD Run Row Jump

Skill - Windmills and TGUs

Row 1000m

rest 5 min

Run 800m

rest 5 min

150 DUs (5 min max)

Row - Run - DU's

Steve - 3:54.6 - 4:16 - 67

Jenner - 3:25.5 - 3:01 - 3:03

Rob G - 3:35.2 - 3:35 - 53

Jeanne - 4:10.5 - 5:38 - 50

Amy - 4:15.4 - 3:41 - 41

Andy S - 3:52 - 2:57 - 3:13

Tiffany - 4:27.4 - 4:06 - 100

Kevin T - 3:38.1 - 3:10 - 3:53

Stephanie - 4:46.3 - 4:01 - 2

Devin - 3:38.2 - 3:09 - 82

Mike D - 3:43.8 - 3:35 - 4:50

Tom M - 3:32.9 - 2:59 - 4:04

Jeff B - 3:52.2 - 3:50 - 18

Craig - 3:50.7 - 4:01 - 75

Lee - 3:17.4 - 3:23 - 47

Mike P - 3:38 - x - 141

Cat - 3:54 - 3:18 - 2:02

Kim F - x - 5:05 - 70

4/1/09 WOD Murph video

So whether you did it with a weighted vest, as prescribed or with a team Murph was really hard, but some reps were executed better than others.  Post the good, the bad and the ugly to comments.  Enjoy!

4.1.09 WOD "Murph" from CrossFit Stamford on Vimeo.

Youtube version

4/1/09 WOD Back Squats & Push Jerks

5x5 Back Squat

3x5 Push Jerk

Nice job Devin squating 325lbs for 5 reps! 

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Good little blurb from Mark Rippetoe on the importance of Lifting Heavy...

Physical strength is the most important thing in life. This is true whether we want it to be or not. As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives. 

Our Strength, more than any other thing we possess, still determines the quality and the quantity of our time here in these bodies. Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated. 

But we are still animals-our physical existence is, in the final analysis, the one that actually matters. A weak man is not as happy as that same man would be if he were strong. The reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.