WODS

Saturday: 12/14/13

W.O.D

"Kelly" or "Kelley"

5 rounds

  • 400m run
  • 30 box jumps (24"/20")
  • 30 wall ball (20/14, 10ft target)

Dress appropriately!

 

Read more...

12/13/13

 

Skill: SQUAT CLEAN THRUSTER

Strength: 20 min to build to a heavy Squat Clean Thruster + 2 Thrusters

W.O.D

"Fran"

21-15-9:

Read more...

Thursday: 12/12/13

 

Strength: BENCH PRESS, 1RM

W.O.D

5rounds

  • 5 bench press
  • 10 walking DB lunges
  • 10 renegade row
  • 10 walking DB lunges
Read more...

12/9/13

Skill: DB SNATCH

Strength: 3RM DB Snatch

W.O.D

15 min AMRAP

3, 6, 9, 12, etc. target burpees

after each set, 3 DB snatch (alternate arms after each set)

Read more...

Sunday: 12/8/13

 

Skill: DEAD LIFT

Strength:1RM deadlift, or 5x10

1RM: 10-10-8-8-5-5-3-3-1-1-1-1

10RM: 20%, 30%, 40%, 50%, 75%, 90%, 100,100+, 100+

W.O.D

"Diane"

Read more...

Friday: 12/6/13

Skill: ROPE CLIMB, 20mins technique work

W.O.D

50-10

  • cals row
  • sit ups

 

*after each MOVEMENT: 1 rope accent

Read more...

Pages

Competition: It Does a Body Good

So here we are at the start of a new week, likely staring it down and wondering what it will hold. It’s as good a time as any to outline what you’d like to achieve.

Now, at this point, you’ve heard repeatedly from both me and Suzanne about the importance of setting goals. We realize, though, that constantly keeping your eye on the prize can be a daunting task. That’s why we want to encourage everyone – regardless of how successful they’ve been with their efforts to date – to start defining a series of mini-goals that will strategically add up to your ultimate success. Not only will this help keep your progress in perspective, but it will also help keep your focus fresh.

Read more...

It's your Gym, Make Sure it Fits

For the past several weeks, I have been using this blog to share with you ways that you can gauge your fitness capacity and take it to the next level. I’ve heard from quite a few of you about how you’ve found the tips to be helpful, so I hope you now understand why it’s so important to have a system in place to measure your progress (or lack thereof).

Read more...

Your Fresh Start- It's Here, Now

So, we’ve done it. We’ve unofficially said goodbye to the summer season. Like it or not, for most of us this past weekend was our last “hoorah,” as we bid adieu to BBQs, flip flops and flexibility in our schedules. Now it’s time to get back to some structure and back to routine (which I don’t think we should view as such a bad thing at all).

Read more...

The TODAY Show Comes to Stamford!

So we have some big news to share. News so big it makes me giddy just to write about it. After all, it’s not everyday that a national news program comes to the city of Stamford to cover a local fitness facility. A facility, I should mention, that is owned and operated by a city native who happens to be an entrepreneur with some very big dreams.

Read more...

Calling All Parents

[dropcap2]C[/dropcap2]alling All Parents

Leadership. It’s a dying virtue these days, and one needs to look no further than the evening news for proof of its pending extinction. As a father of two, I worry most about the effects this lack of guidance will have on the upcoming generation. With no standards in place to steer their actions, what kind of quality of life can we honestly expect them to achieve?

Read more...

Jenna Wolfe speaks the truth on Strongman at CF!

By Jenna Wolfe
TODAY recently asked me if I’d be interested in doing a story on strongman fitness. After all, I do have a crush on "strong" and I’m sort of obsessed with fitness. No brainer, right?

But up until that point, the only strongman I knew was from those ridiculously crazy competitions that would air at 3 a.m. on cable with big guys lifting bigger cars, dragging airplanes and turning over tires the size of Texas. My initial reaction was, thanks, but I'm not interested in muscles that outweigh my couch.

Read more...

Pages