WOD

SUNDAY 5.20.2018 WOD

WARM-UP

Ankle and Shoulder Mobility

STRENGTH:

Every 90″ For 13:30, Alternate Between

6 – 8 Single Arm DB Overhead Squats or Reverse Lunges
60″ Ring or Box Support
8 – 10 Slider Knee Tucks/V-up Complex

CONDITIONING:

FITNESS

4 Rounds For Max Thrusters

3 Minute Clock:

15/10 Dual/Single Ring Rows or Horizontal Rows to a Bar
90 Single Unders
Max Thrusters 115/80, 105/75, 95/65

*Rest 2 Minutes Between Rounds

SPORT

4 Rounds For Max OHS

3 Minute Clock:

15/12 Chest to Bar Pull-ups
20 Box Jump Overs 24/20
Max Overhead Squats 125/85, 115/80, 105/75

*Rest 2 Minutes Between Rounds
**Goal is 75+ Reps

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility

Then, Barbell Warmup with an empty barbell or very little weight.

PART I: Ten Minute Clock to Establish a Heavy of the Day

BEG: {1 High Hang Power Snatch + 1 Overhead Squat} x 2

ADV: 1 High Hang Power Snatch + 1 Mid-Thigh Power Snatch + 1 Hang Power Snatch

PART II: Every 90″ For 7:30 Minutes (5 Sets)

BEG: 2 Hang Power Snatch + 1 Squat Snatch

ADV: 1 Halting Power Snatch + 1 Power Snatch + 1 Squat Snatch

PART III: Every Two Minutes For Eight Minutes (4 Set)

BEG/ADV: 1 Power Snatch. 1 Squat Snatch

SATURDAY 5.19.2018 STAMFORD STRONG

Openers

Skill work:
Pec and shoulder burner + single arm z press + handstand hold

TYQ
Calve raises (18-25 reps)
Sandbag squats (60 sec)
Harness bear crawl (300 ft)
Sandbag carry (200 m)
Sled sprint (200 m)

These exercises will be done back to back moving from one to the other. If you get done and you know where u are or feel ok I will make you do it again!

TAO
5 sets of 3-5 wide grip pull-ups adding weight if you can. This should be challenging by the 3rd or 4th set.

SATURDAY 5.19.2018 WOD

“NECKTIE”

FITNESS W/ a Partner (BREAK IT UP HOWEVER YOU SEE FIT)

5 Rounds
Run 2 Laps (Together)
30 Strict Knee Raises or AB-Mat Sit Ups
30 Dual DB Floor Press 50/35
30 Dual DB Front Squat

SPORT W/ a Partner (BREAK IT UP HOWEVER YOU SEE FIT)

Run 4 Laps (Together)
40 Bench Press 135/95
40 Back Squats (From Floor)
Run 3 Laps (Together)
30 Bench Press 155/105
30 Front Squats (From Floor)
Run 2 Laps (Together)
20 Bench Press 185/135
20 Cleans
Run 1 Lap
10 Bench Press 205/145
10 Shoulder To Overhead

FRIDAY 5.18.2018 WOD

PART 1

FITNESS

4 RNFT
3 Split Jerks W/ 3 Sec Hold In Split (From Rack)
20 Alt Weighted Cossack Squats

SPORT – 15 Min Clock To Build To A 1RM Split Jerk From The Rack

PART 2

“FOOLS GOLD”

FITNESS
(W/ A Partner, P1 Completes A Round Then P2)

5 Rounds Each
10/8 Cal AB Or Row
6 Thrusters 75/55
12 Lateral Jumps Over Bar
10/8 Cal AB Or Row

SPORT
(W/ A Partner, P1 Completes A Round Then P2)

5 Rounds Each
150 M Row
6 Clusters 115/75
12 Russian Swings 70/53
150 M Row

THURSDAY 5.17.2018 STAMFORD STRONG

Min 0-8
Play with anything but gym equipment

2 min transition:
Min 10 -15
Openers

2 min transition:
Min 17-25
8 min amrap
200 m run
10 sandbag thrusters
10 push-ups

2 min transition:
Min 27-37
2 sets with 90 sec rest between
Sandbag squats x 25-30 reps
Harness bear crawl x 100 ft
Sandbag carry x 200 m

2 min transition:
Min 39-49
6-8 tricep extensions
6-8 bicep curls
6-8 ab wheel rollouts

2 min transition:
Min 51-60
Sumo deadlift x 3-5 rep heavy for day

THURSDAY 5.17.2018 WOD

4 RNFT
8-10 Wide Grip Bench Press
8-10 Prone Dual DB Row
6 R/L Sandbag Or Med Ball Get-Ups

4 RNFT
8-10 KB Chainsaw Rows
8-10 Barbell Skull Crushers
Max Set DB Hammer Curls

2 RNFT
2 Min Plank ( Add Weight)
Rest :30 Sec
20 Strict Knee-Ups

Or

2 Rounds
1,000 M Row
100 Cal AB
1 Min Plank

Rest As Needed

GET TO KNOW YOUR COACH – KYLE

1. What brought you to CFS?
We relocated from Maine in 2012, I was working out at Empire State CrossFit while I was transitioning jobs. They recommended checking out CFS when they found out I was moving to Cos Cob. It all worked out!

2. What 1 thing would you like members to know.
I love to travel. During college, I lived in Kenya for 4 months and studied Kiswahili and Islamic Culture while working on a fishing boat off the coast. Megan and I still try to travel as much as we can.

3. What PR are you most proud of? What is your next PR goal?
I loved squatting! I would say it was my 415# back squat. We had a good “corner squat crew” that just enjoyed pushing each other and lifting heavy. I had a full hip replacement 3 years ago (no relation to squatting), I had it operated on again last summer- my next “PR” will be to comfortably chase my kids around and participate in daily class workouts.

4. If you could have anyone coach you through a WOD, who would it be?
My old GMVS ski coach Dave Gavett. He always motivated me and pushed me when I doubted myself. In a close second would have to be Big Coach Nick! Johnnie would be a great water boy!

5. What were you like in high school?
Busy! I was very lucky in that I traveled the world ski racing. When I was not racing I was going to class and working part time jobs to pay for my next race series. I also acted in three different theater productions during those years. Man of La Mancha, Anything Goes (Moonface Martin) and Guys and Dolls (Nathan Detroit),

6. What movie as a kid scarred you the most?
I was not, and still not a big “scary” movie fan. If I had to choose, I was a little scarred by Poltergeist. The old school ski Movie Hot Dog also scarred me, but that was a very good scar!

7. What is your biggest first world problem?
Time! I struggle every day to get everything in. When you are self-employed and chasing two active boys, there is never enough time in the day. A close second is what to wear to “theme” parties throughout the year!

8. What is your favorite meal, in detail?
I love meals that have a social piece to them. Thanksgiving is a big one for me, I love the all day interaction. “Make your own” pizza night is always great too!

9. If you had $1 million, what would you spend it on? Give details!
I would get a new flux capacitor for my time machine. Aside from the standard “pay off debt”, I would most likely incur more debt by investing in another Harley-Davidson dealership.

10. What are you most grateful for?
Has anyone said family and friends yet? I love my wife Megan and boys Anders and Finn, they keep me moving and fired up for everyday! On top of that, the opportunity to run and be part owner of a Harley-Davidson dealership has been amazing! (Oh, and also seeing the smiling faces at 5am)

 

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