Get to the Box

July 29th, 2014 by admin

Our latest Nutrition Challenge has been over for a while now. Pretty much all of you got stronger, looked sexier and felt better than ever. You were lean, mean, CrossFit beasts. During those six weeks you were super disciplined with your diets and you hit the gym as much as you could in order to help your team. But now the big question……how have you done since then?

It’s pretty much a given that your nutrition won’t be as disciplined after the challenge ends. You go hard for six weeks, which is very, very tough to do. For most of us, it’s nearly impossible to be as strict now. Your nutrition slips a bit. How much it slips is probably different for each of you. You spent the challenge saying no to alcohol and deserts at parties and other functions, much to the dismay of your friends and family. How often do you find yourself saying yes to those same treats now the challenge has ended?

You busted your butt to get to the gym during the challenge. We saw many of you show up to classes you typically don’t attend. Maybe you showed up on a weekend (indeed, a lot people are up and functioning before 9 am on the weekends). You made plans to ensure you made it to the gym enough, or you’d lose a point for your team. Have you been able to do that since? Are you willing to plan and sacrifice and bust your ass to get to the gym NOW, when the only person who gains something is YOU, and not your team?

Don’t think we haven’t noticed. Attendance was at all-time highs during the challenge. There has been a noticeable decline since it ended. Is this coincidence? Or are you just less willing to put in the effort to get to the box? You made it here for the sake of your team. Now you have to make it happen for YOU.

Now for the tough love. The quickest way to go back to your old ways (and measurements) is to slack on your diet, PLUS attend fewer classes at the box. It’s that simple. You can’t overcome that double whammy. Your nutrition will decline, especially during summer months filled with vacation, and various adult beverages on hot summer days. You just have to do the best you can. But, you proved for six weeks that you CAN make it to the box 3, 4, 5, or 6 times a week. Now is the time to keep that momentum going. No excuses. Just get to the f*cking box, and you can continue to move toward your goals.

Instead of writing another paragraph with a creative, witty and articulate conclusion, I’ll simply repeat it…………

Just get to the f*cking box.

Rich (L-sit) and Amber (tuck hold) working hard on Monday

Rich (L-sit) and Amber (tuck hold) working hard on Monday

 

 

Alexis got up to a 42-inch jump today

Alexis got up to a 42-inch jump today

 

The 9 am crew starting the 6 minute Strict Cindy WOD

The 9 am crew starting the 6 minute Strict Cindy WOD

 

Carlos is once again king of the box jumps

Carlos is once again king of the box jumps

 

Monday

Monday

 

Tuesday

Tuesday

We Can Relate

July 27th, 2014 by admin

The CrossFit Games season comes to a close after nearly five months of competition all starting back in February with the CrossFit Open. I’m sure most of you watched at least part of the action this weekend, either on line or on ESPN television. It marked the first time the Games have gone live on ESPN. What a huge step for our sport! Congrats to the winners, Rich Froning and Camille Leblanc Bazinet.

One of my favorite aspects of watching the Games is the fact that we know exactly what the athletes go through. We know how they feel during these brutal workouts under the Southern California sun. You know how they felt during that pull up/chest to bar/ bar muscle-up workout, because you’ve experienced grip failure and dealt with the intense burning in your shoulders and forearms. You know the pain of heavy high-rep squat cleans and the fight to try to ignore the fact that your legs just don’t want to squat anymore. You’ve experienced all of the great/brutal/awful/rewarding feelings that a WOD can give you. Not many other sports are like this.

Most of us basketball fans have no idea what it’s like to guard, or be guarded by LeBron James. Most football fans have no idea what it’s like to get flattened by a 325 pound defensive tackle. Most baseball fans have never been in the batter’s box and witnessed a fastball from Clayton Kershaw. Would you have any idea what it’s like to go into the final round of the Masters with Tiger Woods breathing down your neck? Luckily, most of us have never experienced an upper cut from Anderson Silva or Ronda Rousey.

I could list dozens of other examples, but the bottom line is this: we know the stars of our sport better than any other fan base. We know how they feel and we’ve felt what they have felt. We’ve all been reduced to puddles of sweat and tears on the floor after a WOD……just like Iceland Annie and Froning and every CrossFitter out there. Therefore, we appreciate our stars just a bit more. We can relate, and the perfect example was the final workout, which was announced with only one minute of notice. As the camera panned across all of the athletes, did you see the looks on their faces?

The looks were all too familiar to us, because we see the same expressions on your faces upon looking at the whiteboard most days! But you grit your teeth and get it done. That’s CrossFit.

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Kendra throwing around a thruster on Friday

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Some of the Saturday crew in the middle of 50-meters of burpee broad jumps

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Some more of the Saturday class working through 50 deadlifts

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Mel D. and Kim P. setting up for a lift

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Morgan breezing through Sunday’s T2B reps

Determination, courtesy of Coach Sarah

Determination, courtesy of Coach Sarah

 

Friday

Friday

 

Saturday

Saturday

 

 

Sunday

Sunday

The Games

July 24th, 2014 by admin

We meant to post this last night, but we got caught up in watching the CrossFit Games athletes overhead squat insane amounts of weight. Insane!!!

The CrossFit Games have officially begun!!!! There are numerous ways to catch the action, both live and archived. There will be coverage on ESPN and ESPN 2 in the evenings, with live streaming all day on ESPN3.com. All the info you need is on the Games website, HERE. If you miss any of the epic workouts this week, there will be archived footage on the Games website and ESPN 3.

Turn on your TV to watch the Games on ESPN Friday and Saturday nights—9 pm Friday and 8 pm Saturday—and move over to ESPN2 to watch the final on Sunday evening at 8 pm.

Like past years, the Games started on the Beach yesterday morning with a tough, tough ocean swim workout, combined with kettle bell thrusters and burpees IN THE SAND. Some of the events have been announced and some are yet to come. Check them out HERE.

The Games athletes have the day off Thursday, but the Masters take over. If you’ve never seen these amazing Masters athletes, be sure to tune in!

Coach Michelle power snatching 95# like a boss

Coach Michelle power snatching 95# like a boss

 

Teresa with a 6 am tire pull

Teresa with a 6 am tire pull

 

 

Welcome Mo to CrossFit 203!!!!

Welcome Mo to CrossFit 203!!!!

 

Amy pushing hard with this sled pull

Amy pushing hard with this sled pull

 

 

Tony, Kim P. and Babs pushing and pulling heavy weight

Tony, Kim P. and Babs pushing and pulling heavy weight

 

Tuesday

Tuesday

Wednesday

Wednesday

And the Winner is…..

July 21st, 2014 by admin

The numbers have finally been tallied, and the winning team from our 6-week Team Nutrition Challenge is……….TEAM SEXY ASS and Coach Michelle!!!!! Michelle’s team made its move during the final weeks of the challenge to overtake Melissa’s team, Snatches for Dinner.  Congrats Sexy Ass, you finally dethroned Melissa’s team in a challenge!  She has had a strangle hold since we started doing Team Challenges years ago. You guys get to share the pot, and will each take home $100 for your efforts during the six weeks. Congratulations to everyone for their hard work and dedication over the 6 weeks of our challenge.

Final standings are below. For the final two categories, we calculated percentage change for body fat and lean body mass for each team, and ranked you. Lowest score won each category.

Team                                 Nutrition Pts      WOD Points      Body Fat %        LBM%         Total
1. Sexy Ass                           2                                   2                       2                      1                 7
2. Snatches for Dinner       1                                   1                       4                      2                 8
3. 203 Masters                    2                                   5                       3                      3                 13
3. Snooze You Lose            4                                    3                      1                      5                 13
5. ‘Murica                            4                                    4                      5                      4                 17

     

 

Christian and Seth working through a set of 10 ring dips while Alberto and Lou get some muscle-ups done!

Christian and Seth working through a set of 10 ring dips while Alberto and Lou get some muscle-ups done!

 

The 6 am crew starting the WOD with a 50-meter lunge

The 6 am crew starting the WOD with a 50-meter lunge

 

Mikki back from vacation and wasting little time getting her MU form back

Mikki back from vacation and wasting little time getting her MU form back

 

 

Alexis's muscle-ups are coming along!!!

Alexis’s muscle-ups are coming along!!!

 

The 4 pm crew

The 4 pm crew

 

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‘Murica MVP!!!

July 20th, 2014 by admin

Our final Team MVP from the Nutrition Challenge gets handed out tonight! Congratulations to all of our MVP’s. You have earned 50-percent off of your membership for August. If you have auto-pay, just let us know and we’ll adjust your payment. Sarah takes the blog tonight to announce the MVP of Team ‘Murica!!!

Our MVP was Kim P. !! Kim was ALL-IN from the get-go. Before this challenge, she had never tried the paleo diet, and was drinking 2-3 gallons of milk a week! She embraced the concept and the spirit of this challenge when she quit milk (her favorite food) cold-turkey in order to follow, to the letter, the Whole 30. She wanted to see the improvements, and she got them!! Kim’s body fat is down 6%! And her lean body mass was up 3.8lbs (meaning she added 3.8 pounds of muscle!!!) Kim dropped 2-inches off her hips and 4.5 inches off her waist!

For the Challenge workouts, she added six deadlifts and 11 reps to her “Strict Baseline.” Kim not only killed the challenge physically, but she truly embodied the spirit. She was determined to follow the rules to optimize her new paleo lifestyle, to not cheat, and to not let her teammates down. Great job Kim! You should be proud!!!

Scoring update: Collecting and figuring out everyone’s body composition changes has been a roller coaster…..and unfortunately we still aren’t done. We tracked down a couple of numbers we needed from some challenge participants, only to forget the notebook at the gym this morning (another reason we need to move closer to the gym!!). So, the final standings will get figured out Monday and we’ll post the winner Monday evening. Sorry for the delay!!!

 

 

Dave rolling through Saturday's WOD with 225# squat cleans

Dave rolling through Saturday’s WOD with 225# squat cleans

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Tanya setting up for a clean

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James drives up with a clean, while Kirk works a T2B rep

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Dallas and Alberto working hard during Sunday’s “Mary Meets DT” WOD

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Mike about to drive those hips during a hang clean rep

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Steve D. locking out a jerk

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Love watching Melissa F. doing pistols!!!!

Friday (Sorry, forgot to take a pic of the Saturday board)

Friday (Sorry, forgot to take a pic of the Saturday board)

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Sunday

203 Nutritional Masters MVP

July 17th, 2014 by admin

We announce another Nutrition Challenge team MVP tonight. Coach Rich takes over the blog to share who he picked for MVP of the 203 Nutritional Masters.

Our MVP was Donna! Donna’s results from the latest challenge were great. But, not only on the gain/loss side. Donna challenges herself every day. With her health issues (she has had two knee replacements, and is currently rehabbing an old shoulder injury) she must constantly modify workouts that most of us see as routine. Yet, she always stays focused on achieving the best workout she can and continues to improve her health, fitness and mobility every day. Donna was great interacting with the Masters group, offering advice and posting recipes. In addition, she made it through the challenge with NO cheats.

Donna by the numbers:

Body weight down 10.5 pounds; Body fat down 5%, Lean body mass increased by two pounds; she lost two inches off her waist, and 2.5 off her hips.

For the challenge workout, she increased her Dead Lift by 11 reps, and completed 17 more reps for the wod.

Fantastic job Donna!!!

Editor’s Note: We do not have any photos of Donna. She frowns upon having her photo taken, and will give you the evil eye if you point the camera in her direction. Seeing as she’s Melissa’s mother, we adhere to her wishes!!! All you need to know is that she has made a HUGE transition with her body. If you looked at a photo of her from a few years ago you wouldn’t recognize her.

 

Tanya, Stacey, Elsa, Ashley and Jess working on a 3-minute hand stand hold

Tanya, Stacey, Elsa, Ashley and Jess working on a 3-minute hand stand hold

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Some strong ladies deadlifting (Mindy, Amber, Becca and Terri)

 

Welcome to Nicole Q!!!

Welcome to Nicole Q!!!

 

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Josh giving his stamp of approval for Melis playing Pantera for him during Thursday’s WOD

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You can see Coach Matt’s aggressive hip drive here, which was why he was able to go unbroken for all three jerk sets tonight.

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Proud of Coach Kim, going RX for a tough workout exactly 1 year after her ACL injury.

Wednesday

Wednesday

 

Thursday

Thursday

Burgener and Good-Byes

July 15th, 2014 by admin

coaches10461966_895808401202_6582748420548888219_n        Congrats to four of our coaches, Rich, Brian, Sarah and Kim, for taking part in an Olympic Lifting seminar over the weekend at CrossFit Milford. The instructor, Mike Burgener, is a world-class coach and one of the best in the business. Our coaches spent their entire weekend learning and doing drills with the clean and jerk and snatch. We’ve been to this same seminar and it will serve our coaches well as they strive to be the best they can be. After talking to each of them, they are VERY excited to drop some knowledge on all of you!!!

With all of the good news going around (the CrossFit Games starts soon, handing out Nutrition Challenge MVP’s, preparing for upcoming competitions, etc.,) we do have some sad news to share. We’ve been hit with a wave of people who have moved away from Danbury in the last couple of weeks, and we wanted to say an official good-bye to them. The Hayes Family was the first to leave (Brian, Marissa, and their three future CrossFit All-Star sons). Also, Carolyn and Brittani, two dedicated members of the 6 am crew, left us as well. The good news is, they all went to pretty cool places, including South Florida, New Orleans and Dallas. Other good news is, they all still have family in the area, so they have promised to drop in whenever they come back to visit, which will hopefully be soon! Good luck with your moves and we’ll miss you all!!!

Yup, a little rain for us Monday evening.

Yup, a little rain for us Monday evening.

 

Nicole G. back in town and starting her week with some snatches

Nicole G. back in town and starting her week with some snatches

 

Snatch-fest at 4 pm Monday

Snatch-fest at 4 pm Monday

 

Meri looking strong power snatching

Meri looking strong power snatching

 

Steve C. working on his Thrusters

Steve C. working on his Thrusters

 

Monday

Monday

 

Tuesday

Tuesday

Snatches for Dinner MVP!!!!

July 13th, 2014 by admin

Mike T (2)

Our next Nutrition Challenge MVP gets announced tonight! We hand things over to Coach Melissa.

“Snatches for Dinner” MVP goes to Mike T! First, a little background on Mike. He is up each morning at 5am and spends the majority of his work day on the road traveling during the week, and his weekends are spent at soccer tournaments all over the place with his boys. He was able to make the time to prep all his meals for his lunch box on the road, found time to get to the box 3-times a week, and remain clean on the weekends at various family functions and soccer tournaments.

It’s easy to see the physical changes he made just looking at him! He dropped an AMAZING 31lbs! He made one of the most amazing transformations we have seen during the course of a challenge. Mike had to buy a bunch of new pants, as his size went from a 36 to a 33. His jacket size went from a 46 to a 42. He improved his deadlift score from 24 to 29, and added 39 reps to his WOD score, going from a 109 to a 140! Yes, it’s a bit easier to do strict pull-ups when you drop 31 pounds!

While his physical changes are easy to notice, what you can’t see are the amazing internal changes he has made . Mike had the unique opportunity to have his blood work done just prior to the challenge, and then again at the conclusion. Prior to the challenge his cholesterol was 230 and LDL was 150. His doctor was preparing to get him on prescription statin drugs. As of two weeks ago, his overall cholesterol has dropped to 158 and LDL to 101. Mike is a perfect example of how diet and exercise can be a very powerful thing, and more importantly, his doctor no longer needs to write any kind of prescription!

A truly amazing job by Mike T. Congrats on earning MVP for Team “Snatches for Dinner”!!!!

 

Alexis, Nick (Welcome to 203!!!) and Melis work on Friday's deadlift WOD.

Alexis, Nick (Welcome to 203!!!) and Melis work on Friday’s deadlift WOD.

 

Mike A. throwing some weight around

Mike A. throwing some weight around

 

Brenden locking out a push press Sunday morning

Brenden locking out a push press Sunday morning

 

 

Jeri looking strong!

Jeri looking strong!

 

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Gabby couldn’t resist joining in for the wall squats during Friday’s warm-up

 

Friday

Friday

 

Saturday

Saturday

 

Sunday

Sunday

 

A Sexy Ass MVP!!!

July 10th, 2014 by admin

Tonight, we hand out our next Team MVP from the Nutrition Challenge. We hand things over to Coach Michelle for this post.

The Team Sexy Ass MVP is Lizette!!!!! This lady busted her butt during the challenge. She first joined the challenge not only to clean up her diet but to keep up with the rest of the box. Along the way she came out of her shell and started fighting for herself and it was beautiful to see. At one point, she told her team how disappointed she was with their cheats. Not only did Lizette drop 4.8 pounds, 3.5″ in her hips and an awesome 3.25″ PER thigh, she also re-discovered her personal strength. This is what these challenges are all about. Finally, she celebrated her 4th of July this year in a bikini for the first time EVER!!!! Go Lizette!!!

Good luck to five of our coaches, Rich, Brian, Mikki, Sarah and Kim, who will be learning about Olympic Lifting all weekend from world renowned coach, Mike Burgener, down at CrossFit Milford. You’d never think a PVC pipe could kick your butt so much until you take a seminar from Coach Burgener!!!! Remember this phrase, guys…..”YAY BURPEES!!!!!”

 

Lizette looking strong!

Lizette looking strong!

 

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Great to see Malmberg throwing some weight around again!!!

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Libby finishing a clean and jerk rep

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Mike D. beginning a set of thrusters

Paige

Welcome to Paige!!!!

The 6 am class at the start of the C&J/T2B WOD

The 6 am class at the start of the C&J/T2B WOD

Wednesday

Wednesday

Thursday

Thursday

Snooze You Lose MVP

July 8th, 2014 by admin

Tonight, we announce the first Team MVP from our Nutrition Challenge! All our MVP winners will win 50% off their August membership!  You Snooze You Lose kicks things off with their team MVP.

Congratulations to Team Snooze you lose MVP Morgan! Morgan did extraordinarily well in all aspects of the challenge. He only had one cheat (which was one beer after completing a Spartan Race last month…..can’t blame him for that). His improvements in the Challenge WODs were some of the best results I’ve seen. In the 2-minute deadlift AMRAP, he hit 25 reps at 225 pounds six weeks ago. The second time around, he repped out 25 straight in his first set, matching his old total, en route to 49!!! In the Strict Baseline WOD, Morgan went from 136 reps to 157.

And take a look at his before and after photos!!! Talk about a major change in just six weeks . Morgan dropped his body fat percentage from 18% to 10%, his waist went from a 36 to a 32.5, and he increased his lean body mass by 5 pounds!. Morgan has truly embraced the Paleo lifestyle, so we look forward to seeing his improvement continue. Keep it going Morgan!!!

WOW!!!

WOW!!!

After miscounting his laps during Murph, Paul left no doubt what lap he was on for today's runs

After miscounting his laps during Murph, Paul left no doubt what lap he was on for today’s runs

Cris PR'd with a 93-pound power snatch today!!!

Cris PR’d with a 93-pound power snatch today!!!

Brenden throwing around the RX weight today

Brenden throwing around the RX weight today

Melis found a way to RX+ her run today

Melis found a way to RX+ her run today

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