Archive for January, 2013

1RM Front Squat

Posted: January 31, 2013 in Uncategorized


CrossFit Kids Trial Class- 2/2/13 @10:30am
Paleo Challenge – 2/2/13 @2:00pm
Rock BBC will be at 12:00pm tomorrow (Friday), instead of 3:00pm.


3-3-3-1-1-1 Front Squat


12 min amrap

  • 5 Burpee Box Jumps
  • 7 Pull-ups
  • 9 KTE

score is total reps



Daily Training

Posted: January 30, 2013 in Uncategorized


CrossFit Kids Trial Class – Saturday, 2/2/13 @10:30am

Paleo Challenge Seminar – Saturday, 2/2/13 @2:00pm

4 Rounds for time

10 single arm push press per arm (50/30) -DB or KB is acceptable

20 Abmat Sit ups

30 Swings

Check out the the CrossFit Journal
Does anyone know these guys?


2RM Snatch

Posted: January 29, 2013 in Uncategorized

The Paleo Seminar is now listed as an event on Mindbody. Please register as soon as possible.



Snatch (Full Squat)


  • 18 Power Clean (95/65)
  • 12 lateral jump over bar
  • 6 TGU (50/30) 3 each arm

( 3 Rds)


plank 1 min on 1 min off 3x


Open WOD 12.4

Posted: January 28, 2013 in Uncategorized

Episode 4 of the Suburban Strength Coach Podcast is up. Take a listen!

WORKOUT 12 . 4

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups


WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

We will be using judges for this workout. I understand that many of us cannot perform muscle up. Some will need to utilize all 12 minutes just to get through 150 wall balls, others will finish the wall balls and the doubles, and a few will have just enough time left to attempt some muscle ups. Those that expect to get to their muscle ups, please set up your rings when you come in. Please do not avoid the workout because you cannot do muscle ups, many will see that it is a huge accomplishment just to get to them during the workout before the 12 minutes expire. Remember, this is an open workout and made so that everyone can get a portion of the workout done.

If you are an individual that plans to get to the muscle ups, but cannot do them, please perform 3 pull-ups and 6 hand release push-ups for each muscle up. Although not a direct substitute, it is what we are going with for this workout.


Daily Training

Posted: January 26, 2013 in Uncategorized

Wod 1

Time trial

500m row for time

Wod 2

  • 20 SDHP (95/65)
  • 20 OH Lunge (45/25) 10 each leg
  • 10 Burpees

(3 RDS)

Clean 2 Rep Max

Posted: January 25, 2013 in Uncategorized

Alba order forms and money are due today.

Clean (full squat)




Thrusters 95/65


Med Ball twists 3×30 (15 per side)


Daily Training

Posted: January 24, 2013 in Uncategorized

In preparation for our Paleo Seminar, we think it would be a good idea for our seasoned pros to email us their favorite paleo recipes. Please send them to We hope to give these recipes out to those that attend the seminar on 2/2/13.

Also, please remember to have your Alba order forms back to us with check or cash by Friday. The meals will be delivered next Friday. Order forms are at the front desk if you have not got one yet.


Skill /Strength: 3x max effort hand stand hold (on the wall)

We will kick up on the wall and hold a hand stand for as long as possible. 3 sets. Take a 2 minute rest between sets.


15 min amrap

  • 9 Deadlift (155/95)
  • 12 HR Push-ups
  • 15 Double unders (x3 for singles)

score is total reps



Posted: January 23, 2013 in Uncategorized
Tags: ,

“The Deload”

Recently, I have heard quite a few folks reporting minor injuries, tweaks, nags, or in some cases, just plain sickness. When I hear these things, I like to ask:

  • How is your sleep?
  • How is your diet?
  • When is the last time you took some time off?

Generally speaking, most individuals simply do not pay enough attention to the concept of “time off.” Most people think that the more they workout, the more they will progress, which is only partially true.

When you workout, you are actually breaking down the body. Working out is a stress that serves as an interruption to homeostasis. This works in the right dosage, as long as we provide the right environment to gain some type of favorable adaptation to it.

We deal with plenty of stressors on a regular basis; work, family, relationships, money, and exercise. They can wreak havoc on our immune system, which, when compromised, opens the door for injuries and illnesses. Combine those stressors with things like poor diet and lack of sleep and you have a pretty good recipe for disaster.

But there is a bright side…you can avoid all of this can by incorporating a deload period into your schedule.

A deload is a planned reduction in workout volume, intensity, frequency or any combination of the above. Deloading gives the body time to heal tissues and lets the central nervous system relax for a bit. Generally speaking, people that deload continue to make progress and people that do not….well….they just don’t.

Most people don’t put together a plan, overtrain themselves and get injured. Do you have a plan? The following template will work for most, but individuals vary ,as does their capacity to recover:

4 Week Cycle

Week 1 “Normal Intensity”
Week 2 “Normal Intensity”
Week 3 “Normal Intensity”
Week 4 “Light Intensity”

I personally use this template and it has kept me injury and illness free for quite some time. In addition, I am able to continually see fitness gains and have some renewed vigor for training in general.

Some may need less frequent deload weeks and some may need more, but everyone needs at least one. Don’t go more than 8 weeks without at least one deload week and make it a point to talk to your coach to figure out a plan that works for you.


Overhead 3 rep max



3 rounds

20 swings (53/35)
20 Abmat Sit-ups
20 Squat Jumps


Side planks 3×30 seconds per side, rest as needed between sets


Open WOD 12.3

Posted: January 22, 2013 in Uncategorized


For those of you that are going to sign-up for the CMC make sure when you register as a team and under Crossfit Newtown. Pick the earliest time available from 11:40 to 12:40.

Open WOD 12.3

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

We will be using judges for this workout. Since it is a longer one, please come in a bit early if you can for some additional warm-up time. Coaches will provide a brief warm up as to provide enough time to finish both heats.


Power Snatch 2 rep max

Posted: January 21, 2013 in Uncategorized

A few announcements:

1) We will be having our Paleo Challenge Seminar on Saturday, 2/2/13, from 2pm-4pm. In preparation for this we have found a restaurant that will deliver fresh Paleo meals to our gym that you can take home and freeze or use right away. If you would like to take a look at the Menu and get an early order in, please see Matt. The first round of orders are due to Matt with check or cash by Friday, 1/25/13. We need a 40 meal minimum as a gym (not per individual) for the order to be filled. I have tried most of them, and they are very good.

2. We are excited to announce to start of our CrossFit Kids program. Our first free trial class will occur on Saturday, 2/2/13. We hope to get as many of your children involved as well as any others you might know. Spread the word!!!

Power Snatch



10 Hang Power Snatch (95/65)
20 hand release push-ups
30 double unders
40 wall balls


Hollow rocks x60