CrossFit Stamford

We've Moved the Blog

2009-05-11T19:31:00.002-04:00

The blog is now on the new website - www.crossfitstamford.com

5/5/09 WOD

2009-05-05T19:49:00.001-04:00

Max Strict Press

Max Front Squat

5/4/09 Wall Alarm

2009-05-04T07:18:00.004-04:00

"Wall Alarm"

10 Rounds for time:

5 Burpees

10 Box Jumps 24"/20"

15 Wall Balls 20lb/14lb

Nick B - 20:15

Mike D - 27:15

Mark M - 33:11

Jeff B - 34:51

4/29/09 WOD Tabatas

2009-04-29T07:02:00.010-04:00

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

2009-04-27T07:10:00.005-04:00

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

2009-04-24T07:09:00.005-04:00

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

2009-04-22T08:27:00.006-04:00

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

2009-04-21T18:05:00.007-04:00

"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

2009-04-20T11:06:00.001-04:00

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

2009-04-20T11:04:00.001-04:00

Burgener Warm Up

Clean and Jerk Practice

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

4/18/09 OLY Comp Video

2009-04-19T09:50:00.001-04:00

4.18.09 CFS OLY Comp from CrossFit Stamford on Vimeo.

Mac

2009-04-17T11:56:00.000-04:00

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

2009-04-17T10:58:00.002-04:00

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

4/15/09 WOD Jackie on Juice

2009-04-15T07:07:00.003-04:00

"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

4/8/09 WOD

2009-04-08T14:23:00.004-04:00

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

Cool Video of Female Olympic Lifters

2009-04-16T15:22:00.000-04:00

4/5/09 Elizabeth Video

2009-04-06T05:29:00.002-04:00

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.

4/12/09 OLY Practice Vid

2009-04-12T12:00:00.004-04:00

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....

4/12/09 Tom vs Kristie

2009-04-12T12:43:00.007-04:00

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.

Steve's 30 Muscle Ups

2009-04-14T13:59:00.000-04:00

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

4/13/09 WOD Front Squats

2009-04-13T13:55:00.002-04:00

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

4/6/09 WOD

2009-04-06T15:39:00.004-04:00

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!

4/7/09 WOD

2009-04-07T07:23:00.003-04:00

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!

3/30/09 WOD MURPH

2009-03-30T08:41:00.013-04:00

Who hasn't had conversations about the best footwear for CrossFit? In this article, CrossFit Delaware Valley gives us all the answers...
http://crossfitdelawarevalley.typepad.com/my_weblog/2009/03/footwear.html

"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

4/2/09 WOD Run Row Jump

2009-04-02T20:43:00.003-04:00

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