Tag Archives: Strongman

Sunday, 9/9/12

8 Sep

ADVANCED OLY with Jim, 9-11am.

THE “GIRLS”, with Tim, 9-10am.

STRONGMAN, with Tim, 10-11am – no stones yet, but it’ll be fun!

CROGA, with Tim, 11-12pm.

ONE HOUR OLY, with Jim, 12-1pm.


HYBRID OLY SESSION, with Jim, 2-4pm.

More reading materials for those of you who attended the seminar and are looking for more details on what we covered – here’s a spread of some really pithy articles worth pouring through in the coming week:

Is Your Gut Leaky?

Fats: Which to Eat, and Which to Ditch.

9 Steps to Perfect Health – a good overview of the some of the gluten stuff we talked about.

The Alcohol Manifesto.

Really great sources for all kinds of tasty food that you can order specifically in preparation for 30 days of changing it up!

A great list of other resources that you can be following online to help you learn more about what these 30 days are all about.

A great turn out for the Nutrition Seminar on Saturday afternoon!


Here’s an explanation of what this class is all about.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes. Lax Ball Feet and Lower Legs, 5 minutes.

MOBILITY: Coach’s Choice, 5 minutes.

DYNAMIC WARM-UP: Easy 500m Row.


3 rounds for time:
Row 500m
Deadlift (Bodyweight), 12 reps
Box jumps (24/20), 21 reps

*if bodyweight is too heavy, default to 1/2 bodyweight and don’t worry about “not working heavy enough” – GO FASTER!

We last did “Christine” on April 5, 2012!

Strongman Sunday is going to get better and better as we go along…
grab a coffee and come out and play. We’ve got all KINDS of toys set to debut!



Monday, 2/27/12

26 Feb

Specialized Classes: Mobility, 730pm – Advanced Olympic Lifting, with Jim, 6-8pm
Elements: 7am, 9am, and 7pm

“Ab work won’t give you a six-pack.  It will however, be the best support work you can do for your entire training regimen.” – Dan John

Chrissey carries a keg at the Hybrid Competition up in Connecticut this weekend.

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
DYNAMIC WARM-UP: 3 Rounds: 10 PVC Overhead Squats, 10 seconds Wide Grip Supinated Hang (if it’s easy, do 10 Wide Grip Supinated Hang Pull-ups instead), 10 Hollow Rocks
POSTURAL STABILIZATION: Single Leg Squat Hold + PVC overhead (as in the Overhead Squat), 1 minute each side.
SKILL WORK: Ab Wheel Rollout (if no Ab Wheel Rollout, use an inchworm or, if you’ve done it before, a band.) 
STRENGTH: Overhead Squat, up to a peak of 3.
METABOLIC CONDITIONING: Tabata Ab Wheel Rollouts immediately followed by Tabata Hollow Rocks.


ex: If your Tabata Ab Wheel Rollouts are 10, 9, 8, 7, 7, 7, 4, 4 – 4 is your score for this movement. If your score for Hollow Rocks is 13, 12, 12, 12, 11, 10, 8, 5 – 5 is your score for this movement.  Your total score is 9.  

WHY TABATA?  Why do we this insanity anyway?  Check this article out for more info.

What’s an Ab Wheel Rollout?

Friday, 2/24/12

23 Feb

Remember that if you want to sign up for the CrossFit Games Open Team – you still can!  Up until Sunday at 1pm!  To stay in the running though, you must do at least one rep of the workout this week!  If you are on the team but you haven’t received an email from us about this weekend, email me at erin@crossfitcc.com – THANKS!

A bunch of us are on our way up to Hybrid Athletics this weekend to cheer our fellow CFCCers on!  Tim, Reid, Meghan, Chrissey, Jason, and Joey are all competing on Saturday.  I’ll keep you posted with lots of updates!

Above, Rob Orlando, two years ago, is the owner of Hybrid Athletics in Connecticut.

OLYMPIC LIFTING with Jim Rutter is tonight at 3-5pm and 5-7pm – sign up on Mindbody to attend!

Don’t forget if you are part of the CFCC CrossFit Games Open Team, you can come tonight at 530pm to complete WOD 12.1

SELF-MYOFASCIAL RELEASE: SMASH PARTY. Or, if you’d rather, take a barbell to the inner leg and quad – roll it along to knead the knots out. Lax Ball your pecs, and your upper traps. 10 minutes.
MOBILITY: 10 Reps of Spiderman to Stand (start in a spiderman pose, then step the other leg into a squat, then stand).
DYNAMIC WARM-UP: Review the Row.
STRENGTH: Sumo Deadlift, up to a peak of 5. (Rep your Deadlifts – don’t return every deadlift to a dead stop).
METABOLIC CONDITIONING: Complete 5 attempts at rowing for max calories in 1 minute. Rest as needed between attempts. Your score is your LOWEST number of calories achieved in an attempt.

Monday, 1/23/12

22 Jan

MOBILITY with Tim is at 730pm! ADVANCED OLY LIFTING with Jim is tonight from 6-8pm.  Please remember there’s an 8 person cap on this class!

Understanding sugar cravings – from Mark’s Daily Apple.

Why Sugar Makes us Sleepy and Protein Wakes Us Up.

A game-changing read: Lights Out: Sleep, Sugar, and Survival

Lux pushing Avener's car down Chancellor Street. Anyone wanna skip this for Zumba?

SELF-MYOFASCIAL RELEASE: Foam Roll, til 5 past.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Pronated Grip. Pick your band if you need one. Do not use one that sends you to failure. If you do go to failure for any reason during the cycle at any time, back down to an easier band or an easier variation (i.e. if you were on 3 pull-ups and fail on the 5th minute, back down to two pull-ups in the next minute).
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
SKILL WORK: Squat Clean
METABOLIC CONDITIONING: “Squat Elizabeth” 21-15-9 reps: Squat Clean (135/95), Ring Dip – if no rx’d ring dips, use the push-up. Your push-up variation should be tough (sets of 3-5 would be about right). There is a 20 minute cap on this workout.

*** if you are still familiarizing yourself with the clean – that is, if a Coach deems you in need of it, they may opt to have you hang power clean in the metcon OR simply front squat out of the rack.  Both of these movements are building blocks to learning the clean, a more complicated movement that definitely takes time.  Be patient and maintain the training effect of the “Elizabeth” – you shouldn’t have to think TOO much about the lift you are doing in the metcon. ***

Wednesday, 1/11/12

10 Jan

Have meat in your fridge? Have stuff in your pantry? Chances are, even if you haven’t done your food shopping for the week yet, you can still make a meal with this website! All the meals are paleo approved!

The Definitive Guide to Stress, Cortisol, and the Adrenals Can stress make you gain weight?

A lovely story about car pushing.

Angie pulls a truck at Iron Sport Gym.

SELF-MYOFASCIAL RELEASE: Lax Ball Feet, 3 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Practice your double unders, 3 minutes.
STRENGTH: Push Avener’s car. (Don’t worry, she’ll be driving). Use Chancellor Street and find out how far you can push her car starting from right in front of Sister’s and headed towards 13th Street. If a time cap has to be made – and let’s be honest, Hunter was pushing his Expedition all by his lonesome over Winter Break (http://board.crossfit.com/showthread.php?t=72061&page=3) – no one should be pushing for more than 20 seconds. I’ll be filming all day – come out and show us what you’ve got! Teams of 2 are allowed!
METABOLIC CONDITIONING: AMRAP Double Unders in 5 minutes.

CROSSFIT ENDURANCE (Rowing) with Liz, at 530pm:

10×30 secs. max effort row. Rest 2:00mins between efforts.

MOBILITY with Tim, at 730pm.

INTRO to OLYMPIC LIFTING, with Erin, 6-730pm.

This class is open to all but capped at 8 members. Please sign up on the Calendar if you wish to attend.

Amanda gets one of her first ever pull-ups (she’d done six in about 15 minutes by this time)!

Wednesday, 11/23/11

22 Nov

There will be no CrossFit Endurance this Wednesday and no 730pm hour.

Have you seen Ramsey’s pictures of Battle of the Bands yet? Prolly cause you’re not liking us on Facebook. LAME. SO LAME.

More Thanksgiving recipe ideas – this time from Balanced Bites!

Sometimes strong is REALLY strong…

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Calf Stretch, 1 minute each side. Wide Grip Hang, 5 attempts (switch grips a few times).
DYNAMIC WARM-UP: Short Loop Run.
STRENGTH: Overhead Squat, up to a peak of 3.
METABOLIC CONDITIONING: Each class will be split into 2 teams. Each team will be asked to push the prowler 30ft. In the space of 10 minutes, each team will be asked to push the heaviest load they can on the low setting. Each person on the team must push the prowler by the end of the workout 3x – so pick your loads carefully… your score is the total amount of pounds moved in 10 minutes.

Example: if Reid Hurley, Reuben Asia, Tyler Cox, Bill Kennedy, Drew Feith Tye, Amanda Strouse, Cassie Haynes Grassia, Angie Marfisi and Eileen Horgan are a team…

Each person has to move the sled 30ft. 3 times.  Assume that Drew, Amanda, and Eileen begin at 70lbs.  Then assume that Cassie and Angie move to 100lbs. and push the sled there.  Assume that Reuben, Tyler, and BK also push the sled to start at 100lbs.  Assume that Reid pushes the sled to start at 135lbs.  At this point, everyone has gone once.  Everyone has two more chances to add as much weight as they can to a push they can complete for 30 feet.  At this point, the team has 70lbsx3 + 100lbs.x5 + 135lbs.x1 MOVED, or a grand total of: 845lbs. moved 30ft.

*for our purposes sled = prowler.

Teams will probably run about that size (and will in most cases likely be smaller).

Wednesday, 9/14/11

13 Sep

There is Running tonight with Liz at 530pm: The Running Class is in the middle of tapering for the Rock and Roll Half this coming Sunday – see what they’re up to here!

There is also CrossFit Yoga (CROOOOGA!) tonight with Tim at 730pm. He’ll be working specifically on some shoulder opening movements. Come get real tiger-like.

Lastly, if you haven’t signed up for the alternate CrossFit Total this coming Sunday from 11am-1pm, do so right about NOW.

Corey (with his hands a leetle too wide) and Jens getting kipping handstand push-ups for the first time... like a boss. Getting strict handstand push-ups should always come first, but in the presence of a good headstand, it's a pretty cool skill to be able to add to your arsenal!

SELF-MYOFASCIAL RELEASE: Lax Ball to Quads, Adductors, Glutes, IT Band, Feet and Calves, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Sandbag Thruster Skill Work
METABOLIC CONDITIONING: Four rounds for time of: Run Short Loop, Sandbag Thruster (80/50), 15 reps, 15 Pull-ups