WODS

Wednesday: 4/16/14

 

"JUST RESULTS"

50-10: wall ball

10-50: cal row

after each round: 90sec plank

 

CROSSFIT

Strength: Front Squat, 5x5 @80%

(Optional Strength: Pull ups, 5x5, OR rope climb technique)

W.O.D

For time: 

10-1: Front Squat (135/95)

after each set: 1 rope assent (15ft)

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Tuesday: 4/15/14

 

Strength: Strict press, 5x5 @80%

(Optional Strength: Deadlift, 5x5 @ 80%, or 500m row after each set)

 

"Grace"

30 Clean and Jerks for time (135/95)

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Monday: 4/14/14

 

Strength: Back Squat, 5x5 @ 80%

(Optional Strength: Chin up, 5x5, or 15 ring rows after each set)

W.O.D

5 rounds For time:

20m walking lunge or 20 back squats

10m hand stand walk, 30m bear crawl or :45 handstand hold

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Sunday: 4/13/14

"JUST RESULTS"

  • Row 2K
  • 80 KB C&P
  • Row 1K
  • 40 KB C&P (up weight)
  • Row 500m
  • 20 KB C&P (up weight, again)
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Saturday: 4/12/14

"JUST RESULTS" and CROSSFIT

Fight gone bad
3 or 5 rounds, 1min each station:

  • Wall ball
  • SDHP
  • box jump (or step up), 20"
  • push press
  • rowing (cals)

-rest-

if you throw in the towel after 3 rounds, rest as much as needed, then row a 2K

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Friday: 4/11/14

 

Skill/Strength: Pull ups (partner assisted, focusing on straight body, assisting at the rib cage)

Strongman: Stones

W.O.D

Partner 20min AMRAP:

5 rounds:

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Thursday: 4/10/14

 

Strength: Deadlift, 5x5 @ 80% of 1RM

Skill:

HSPU, Kipping (From depth)

or

Strict Shoulder press

W.O.D

"Deep Diane"

21-15-9

Deadlift (from depth, standing on a plate)

 

HSPU (from depth) or Strict shoulder press

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"Shannon"

"JUST RESULTS"

30-20-10 

  • DB Thrusters
  • Cals Rowing

THEN

21-15-9

  • DB Burpees
  • Cals Rowing

THEN

9-7-5

  • DB Burpee Thruster
  • Cals Rowing

 

CROSSFIT

Skill: Muscle up (or progression)

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Tuesday: 4/8/14

 

Strength: SDHP, bulld to 10RM (KB or BB)

W.O.D

5 rounds:

  • 7 SDHP (KB or BB)
  • 21 air squats
  • 3 wall walks
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Monday: 4/7/14

 

Strength: Strict Press, 5x5 % 80%

W.O.D

3, 6min AMRAPs, 3min "rest"*

  • 3 Power cleans
  • 3 Strict press
  • 6 Front rack lunges (or squats)

*during 3min "rest", run 400m

Back can also be used!!

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Christine Sikes

 

1) How did you hear about the gym originally?  I originally heard about Carozza Fitness from Jessica McCluskey, my running partner.

2) Were you most interested in Private Training, "Just Results" classes or the Operation Muffin Top Bootcamp? At the time I started attending classes, I was interested in strength training. 

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"JUST RESULTS" ™

Our "JUST RESULTS" classes emphasize metabolic conditioning through the form of high intensity interval training (H.I.I.T). This program will expose you to the basic bodyweight and dumbell movements of CrossFit. The program is designed to introduce you to these movements in a structured and progressive manner. 

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"PUMP"

 "PUMP" is  the ultimate TEEN bootcamp based on life transformation through education, nutrition, and fitness. This program is for kids of all abilities but mainly geared towards those just beginning the journey. "PUMP" will be 6 weeks, is limited to 10 teens (5 spots are left) and will require each to have and use a Fitbit which will be used to help track and increase the groups activity levels as well as provide some friendly competition.  

What's included?

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Darcey Trudeau

1) How did you hear about the gym originally? 
When I was looking to switch gyms I started asking around about different places in Stamford.  Grainne and I had worked out together previously so I reached out to her to see what places she knew of/had tried and Carozza Fitness was her immediate answer!  I emailed Mike and showed up for my first Just Results class a couple days later.  That was October 28, 2011. 
 
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