Meal Prep

October 30th, 2014 by admin

Tonight’s blog post comes from Coach Kim!!!!!

Meal prep. Oh what a topic. I often get a lot of questions about what I eat, how I prepare and just generally how I get through the week. If you talk to anyone who has been doing paleo for a length of time you will hear one constant variable; it is all in the prep. I learned this lesson a long before I ate paleo (thank you Bethenny Frankel and your reality empire) but it seriously makes all the difference. It is the difference between going out to lunch at work, or grabbing something quick at the market because you are starving, because the thought of getting dishes dirty at 8:30 pm makes you want to vomit……hmm am I alone in that?

So what does it look like? How do I do it? And what about the infamous ‘ but I have no time’ comment?

I’ll start with this, I generally leave my house by 6:45am and am not returning until 7, 8 or 9 at night. I also RARELY ever buy food on the go or grab dinner out that wasn’t pre-planned. So how do I do it? I plan and plan. I have gotten my meal plan, shopping, cooking and cleaning down to about a 3 -4 hour time period. Hmm sound like a lot? Not really considering I rarely step foot in the kitchen during the week because everything is pre-cooked, measured and in tupperware for the week. I also ALWAYS have at least 1-2 meals in the freezer for the weekends I am away, super busy or just don’t feel like cooking. So what does it look like? Here is a sample of my up coming week.

Meal plan –

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Egg Cups

Breakfast – Eggcups with bacon, apples or banana and nuts (sometimes add avocado and salsa for different flavor profile)

Snack- Deli meat, nuts and apple/banana/grapes

Lunch- Chicken with salsa, broccoli, sweet potatoes, plantains

Snack- If needed – Lara bar/chicken sausage

Dinner- Chicken sausage/homemade hamburger/salmon burger/eggs, leftover veggies, avocado

First I decide what I will make, then compile my list based on what I currently do not have. Yes, I am cooking for 1 and yes I HATE throwing food out that was uneaten

foodphotoShopping list
5 Sweet potatoes (good for 2 weeks)
5 Apples
2 plantains
4 heads of fresh broccoli
3/4lb boars head low sodium ham
1.5lb chicken
Canadian Bacon (not challenge friendly)
2 dozen eggs

Here is my haul for the week. Not too bad!

Next it is all about the method to the madness. I like turning on the oven and not shutting it off until everything is cooked. By now I know how long everything takes and the order that works best for me. So first thing……..

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Sweet potatoes!!!

Pre-heat oven to 400. Then sweet potatoes -peel and chop 2-3 sweets depending on whatever other veggies I am having that week. I put those      bad boys in a Ziploc with EVOO, salt, pepper, cinnamon and a dash of chili powder, shake it and then on a pan covered with aluminum foil (hello less dishes to do!). The sweet potatoes need to go in first since they take a bit of time and I like mine really crunchy.

Next clean the board, then peel and thinly slice plantains. Then same thing, in a new Ziploc with EVOO, salt/pepper and then on a pre-greased pan with aluminum foil and into the oven.

Next up- broccoli. Sometimes I do broccoli and cauliflower or during the summer zucchini/squash but it always falls at this point in my prep. Wash and chop up, then into same Ziploc as plantains add more EVOO, salt/pepper and some Italian seasoning. Then you guessed it-onto a pan covered in aluminum foil.

So at this point my oven is pretty full and I really cant add more in there. I start to clean up the mess I made and start to work on my snack prep. I measure (hello, I am slightly anal) my deli meat, count out my almonds and baggy them up for the upcoming week.

chickenphoto 3Next up is chicken. This is my favorite chicken recipe as it takes ZERO time and is packed with flavor. Clean chicken and add to a Pyrex, then grab your favorite (I LOVE trader joes) salsa, poor the entire jar on top, mush it around and voila you are done. Into the oven it goes (at this point at least one of the veggies are done) and you can forget about it for about 20 minutes. Again, a quick clean up of whatever I used on the chicken and then it is onto my breakfast prep.

I was a huge fan of hard-boiled eggs, but somewhere along the line I lost my ability to peel them. The frustration is too much for me to handle, so I have switched it up to eggcups. I get a large mixing bowl, crack 12 eggs, a little almond milk, salt and pepper and whisk away! Sometimes I add spinach, sometimes bacon but this week Canadian bacon was the winner. I then grease a muffin tin with coconut oil (take a paper towel, dip it in your jar and rub that greasy goodness all over the tin) then pour equal amounts of egg into each cup. By this point more veggies came out of the oven so I have some space to add the eggcups. I will typically turn the oven down at this point 375.

Now I breathe a sigh of relief, pour a glass of wine and sit on the couch for a few minutes before tackling the rest. Yes, I add this into my 3-4 hour time frame! I sit then find the energy to refill that glass of wine and clean up. This includes pre-packaging my meals into tupperware for the week, washing dishes and finishing any last minute things I may have forgotten about.

Well there you go! That is a look at what a typical meal prep day for me looks like. My dinners are pre-planned as well. As you can see above, I always have a few extra things around for easy meals (salmon/turkey burgers in the freezer, frozen sweet potato tots, frozen veggies).

Hope this helps and gives you an idea that it really can get done! Let me know if you have any questions.

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The Wednesday 4 pm crew working through their strict pull-ups

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Nathaniel banging through 15 strict pull-ups in his first set

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Tanya getting her chin over the bar

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Kim P. taking a break from strict pull-ups and getting after the jump rope

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Rui making the pull-ups look easy

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Dan and Will both handling 225# for their 20-rep back squat

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Coach Kim, Coach Mikey and Dave deadlifting, wall-balling and running Thursday evening







Halloween Weekend

October 28th, 2014 by admin

Halloween weekend is almost upon us!!! For those of you doing the Nutrition Challenge, this will be a rough weekend. Even if you aren’t in the challenge, you are going to be absolutely surrounded by candy and lots of stuff you love. But now take a second and imagine how you would feel after inhaling a bag full of candy. Yeah. Not good. I feel sick just thinking about that bloated, nauseous feeling. You’ll immediately regret that choice. You’re better off without that belly full of candy. Craving something chocolate? Try this Challenge approved Chocolate Snack cake!

This weekend is also big for another reason….it’s time for our annual Halloween WOD Party! This year, we will not have any morning classes on Saturday (we will host an open gym from 9-10 am to make up any lifts if you need), but will instead do a workout at 5 pm for everyone. We HIGHLY ENCOURAGE everyone to wear a costume for the workout. A prize will be awarded for best costume! We will also hang around after the workout for some food, paleo or otherwise. So, bring your favorite dish and hang out with us instead of going home and pounding your kid’s candy.

As for Friday, we will have our regular schedule and welcome anyone to wear a costume to show your Halloween spirit! Let’s see what you got 203!!!

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Welcome back to Joanna!!!

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Michelle B. ripping through some hang cleans

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Determination: Tony, Mike T. and Dallas

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Kate T. and Rich at the jammed 5 pm class

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Monica, Stacey and Damon looking good with their HSPU’s

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A whole lotta beef in this picture


More Classes

October 27th, 2014 by admin

We have a couple of announcements to make, as we continue to expand our schedule. We are adding two new class times starting this week!

First, we are adding a 4 pm class on Fridays. We are offering this class in order to have the Masters Class at 5 pm be just that…..a Masters Class (for athletes age 40 and up). Lately, youngsters have started to invade the Friday Masters Class, and of course we accepted you and would never turn you away. BUT, the Masters only meet twice a week (Friday at 5 and Sunday at 10:30) so we want to respect their class times. If you are under 40, try to make the 4 pm or 6 pm class on Friday. So, now our Friday looks like this….

5 am (October only), 6 am, 9 am, noon, 4 pm, 5 pm Masters Class, 6 pm

We are also excited to add a ‘Mobility and Stability’ class on Thursdays at 4 pm, which will be led by Melissa. Each week this will focus on a different set of stretches, stability exercises, and other accessory movements. Spending extra time on the basics will help get you in better positions for your lifts, as well as helping to prevent injury. In order to really spend time with each athlete, this class will be capped at 10, first come first serve. We’ll post a sign-up on the white board. If needed, we’ll look to add an additional day/time. This class is free for our unlimited members, $10 drop-in for 3x/week members.




Nicole  Q. and Anna rocking some OHS's at 6 am

Nicole Q. and Anna rocking some OHS’s at 6 am

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Adam going RX with those OHS’s today

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Cris always looks comfortable at the bottom of her squat

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Some brilliant sun for Kasey, Sarah and Teresa at the noon class

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Aaron powering through his lift

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Rita and Lisa on their first set of farmer carries


Battle for the Bell 3

October 26th, 2014 by admin
What a crew!!!

What a crew!!!

One of our favorite events of the year finally arrived over the weekend, and once again it didn’t disappoint. You can tell how important it is by the fact that we closed the gym. We rarely ever close. Christmas Day. Easter. The Battle for the Bell. That’s pretty much it. This competition started with a bunch of gyms from the area with ties that go WAY back. Some of us have been in this CrossFit game for a LONG time and it’s always great to catch up at this competition every year. Who doesn’t like a good ‘ol throwdown between friends??? A HUGE thank you to Dan and Mike Gallager and the entire Strongtown Crew for a great day!

We don’t mean to sound cheesy, but we’re always filled with such tremendous pride after events like this, with so many 203 athletes busting their butts. And we had a HUGE representation from 203…it was awesome! It doesn’t matter if we have teams finish on the podium or not, we absolutely love the camaraderie, teamwork and passion you all display. But when we do have teams finish on the podium, it’s icing on the cake.

We had TWO teams make the podium this year!  Adam, Lou, Elsa and Shayna placed third in the Little Bell Division, and 203′s team ‘Nickel Slots’ came in 1st taking home the Big Bell for the first time in the 3-year history of this event. Congrats to Dave, Matt, Alexis and Tanya. It was great seeing you all destroy those workouts! We have the Bell displayed at the box so be sure to check it out.

We are super proud of the teams that finished on the podium, but we also want to give a special shout out to everyone who competed for the first time (and if you competed for the first time outside of our in-house throwdown). It’s a big decision to do your first competition, but these events will bring the best out of you. One thing will be abundantly clear after you participate in a team competition; you will do just about anything to avoid letting your team down, things you never thought possible.

We heard so many of you say, “I can’t believe I was able to lift that much/row that fast/go that fast in those workouts. I never felt so good!!!” Many of you posted HUGE snatch PR’s, row PR’s and threw around those power cleans like they were tooth picks.

Some highlights included hang snatch PR’s from Mindy, Dan, Kendra, Dave, James, Mike S, Alberto, Mike A, Steve C, Nathaniel, Kirk, Amber, Babs, Michelle C, and 500m Row PR times from Mikki, Kim, Dan, Mike A, Babs, Tanya and Cathy. We missed people, so shout out in comments if you got a personal record.

Some of our favorite moments from the day included the EPIC 203 chant led by Coach Mikey Moves prior to the start of the first heat, and the entire gym rallying around Kate T. as she PR’d her OHS six times in the final WOD. What were some of your favorite moments?

A huge thank you to our cheering section that showed up. How can you not perform your best when your 203 family is screaming and cheering so hard they are practically foaming at the mouth?!

There will be plenty of competitions in the area during the Holiday Season, so we will try to keep you updated. And don’t forget, our Winter In-House Throwdown will be on the schedule for January! More info to come on that.

Awesome job by everyone at the Battle for the Bell 3! Can’t wait for the next one.


Champs of the Big Bell Division!!!!

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Matt serving as anchor as “Nickel Slots” took home the bell.

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Amber snatching

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Cathy looking strong with her KBS’s

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Babs’s team finished second in the box over/burpee/C2B workout


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Stacey getting ready for a hang snatch

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Carlos flying through his box overs

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Two of the best from our cheering section!

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Good-looking team!!!!

Friday's WOD

Friday’s WOD


Sunday Partner WOD

Sunday Partner WOD


Battle Prep

October 22nd, 2014 by admin

Battle for the Bell competitors…..the event is finally coming this weekend!!!! The heats have been announced and are below. Doors open at 8 am, judges meet at 8:30 and the athlete briefing for the workout and movement standards is at 8:50. Be sure to get there by then. If anyone is interested in serving as a judge, contact Mike or Dan and CrossFit Strongtown at 203-232-3588. The captain of each team has received an email with news concerning parking, a few of the movement standards, etc. Please contact your team captain if you want that information.

A reminder to take anything you need for the competition with you before Saturday (lifting shoes, jump ropes, wrist wraps, headbands, protein shakes, kill cliff, etc.) WE WILL BE CLOSED SATURDAY DUE TO THE EVENT. For anyone who wants to check the action and cheer our athletes, we will be at CrossFit Strongtown all day Saturday, 1432 Old Waterbury Road, Southbury. Just be sure that you don’t park in front of the doors of other businesses in the building.

We are also going to take this opportunity to do a little gym cleaning. We have a feeling there is some OLD stuff still hanging out in the cubbies in both the gym area and the club room. You have until Sunday to grab ALL of your stuff. Anything that is left in the gym will be assumed to be abandoned and given to Good Will next week. Starting next week, each of our members will be allowed to keep ONE pair of shoes at the box. Thanks for your help and consideration everyone!

Saturday Battle for the Bell Heats: BB = Big Bell, LB = Little Bell

Heat 1 The 4 Horsemen (BB) Strongtown Injured Reserve (BB) Swoleasarus Flex (BB) Nat Miller (BB) You Cook We’ll Clean (LB) High Class Hook’ers (LB) Hakuna MaSQUATA…it means big booty (LB) The FourFits

Heat 2 Burpee Babes and Two Jerks (BB) Red, Wod, and Blue (BB) Old Guys & Thunder Thighs (BB) 203 Bell Masters (LB) Hook’d on Snatches (LB) Halo 1 (LB) Hellz Bellz (LB)

Heat 3 The 2nd Amendments (BB) Nickel Slots (BB) Strongtown (BB) In 203 We Thrust (BB) Guns & Buns (LB) Snatch & Sniff (LB) Matzo Balls & Meatballs (LB) Baby Got Back Squat (LB)

Heat 4 Squats in the Curl Rack (BB) 203 Power Rangers (BB) Darkhorse (BB) Boobies and Snatches (BB)Booties and the Beastmode (LB) Honey Badger don’t Care (LB) Big Balls, Little Bell (LB)

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Kasey locking out a press

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The 4 pm crew starting their rowing intervals

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Dan didn’t know what his PR was……I think it’s pretty fast judging by this number that he got down to on his final 250.




October 21st, 2014 by admin

To say that I’m proud of my wife wouldn’t even begin to cover it. I’m writing this post because Melis wouldn’t feel comfortable bragging about herself. Well, I AM ready to brag and have to stop short from shouting from my rooftop!

As some of you know, Melis has been out of town from time to time while serving as an intern for the CrossFit Level 1 Seminar Staff. Well, we finally received confirmation that SHE WAS OFFICIALLY HIRED!!!!!!

Some of you are probably wondering what the heck “Level 1 Seminar Staff” means. Some background first. Before anyone can coach a CrossFit class, you must attend a CrossFit Level 1 seminar and pass a written test. This is the first and most important step in becoming a good CrossFit coach. At the seminars, the movements and lifts we see in class are broken down and dissected in every way, and the attendees are showed how to teach them properly. Melissa will be on the seminar staff and help these individuals start their CrossFit coaching journeys.

As if there was any doubt that 203 has the best coaching staff in the area, this news puts a big, fat exclamation mark on that statement! It was a grueling process, and it took longer than usual for Melis.

She began the internship process early on in her pregnancy with Kellen. As she got deeper into the pregnancy, she had to pull back from the internships as her due date approached. After she gave birth and was ready to dive into the process again, she was told she would have to start over due to the time she spent away.

This news might have deterred some people, but not Melis. She continued to pay her own way, dishing out travel and hotel costs from her own pocket while receiving no payment or guarantee she would get a position. On top of that, you really have to be a special coach to be selected to the L1 seminar staff. You are thrown in front of a large group of people that you don’t know, while being examined and vetted by the amazing trainers who run the seminars, some of whom have competed in the CrossFit Games. To be quite honest and blunt, most people would crap their pants in this situation. The pressure is tremendous and any tiny mistake you make is noticed by the trainers in charge. They notice EVERYTHING!!

After a recent seminar in Pennsylvania, Melis was offered the position and I wish you all could have heard the joy and pride in her voice when she called home with the news. It was a long, hard road, but she got it!

On a personal note, Melissa, I know how hard this was for you. Being away from the boys……the pressure-filled weekends alone on the road…..time away from 203, and maybe you even missed me a little. But it was all worth it. We all knew you were the best CrossFit coach around, and now everyone knows this as fact. So freaking proud of you!!!!!

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Eric going 205# for his set of 20

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Some of the 4 pm crew in the middle of a tabata sit-up set

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Jess D. starting her set of 20 back squats


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The start of 50 wall ball

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The 5 pm class chipping through 25 power cleans

Sunday board

Sunday board







October Member Spotlight!!!

October 19th, 2014 by admin
Judy working hard during our in-house competition!!!

Judy working hard during our in-house competition!!!

Our Member Spotlight for October is Judy!! Judy is one of our fearless Masters athletes. We are so impressed with Judy and how far she’s come with us. She’s been CrossFitting for almost THREE years and is always striving to improve her fitness. It’s a family affair for Judy, as her son, Kevin, his wife Mikki, and their two beautiful children can always be found at the box. Judy is always up for a challenge and willing to try new things. She has worked tirelessly on her form with the lifts and proves you are never too old/young to build strength. We love the fact that Judy competed in our first-ever in-house competition a few weeks ago. She was out there doing burpees, wall ball and deadlifts with her team, competing head-to-head against some of our youngsters. Keep rocking it, Judy! You are such a great member of our 203 team!

Name: Judy Durkin

Where are you originally from? Danbury, CT

What high school and/or college did you attend? Danbury High School – Wood Secretarial School, NY

What do you do for work? I retired 5 years ago from Danbury Public Schools where I was an Administrative Assistant for almost 25 years.

When and why did you start CrossFit: I started in Jan. 2012, after a doctor diagnosed me with osteoporosis. He wanted to put me on meds, and told me never to lift more than 20 lbs. Kevin and Mikki were already members at 203 and suggested I give it a try. Fast forward to the present and I’m constantly lifting more than 20 pounds (she’s lifting 83 pounds in the photo above), and my bone density has improved to the point where I am no longer considered to have Osteoporosis.

Favorite and Least Favorite Lift?: My favorite lift is dead lift, and least is overhead squat!

What was your first workout, and what did you think after finishing? I don’t remember the whole workout, but it had wall ball in it. After I finished I wondered why I let Kevin and Mikki talk me in to such craziness!

Greatest CrossFit Achievement so far: I survived the “203 ThrowDown” and actually did better than I thought I would!

CrossFit Goal for 2014 and beyond: Continue to gain strength and endurance. My pace is slow but my determination is strong!

One interesting thing about yourself not related to CrossFit: Well, I have been married to my wonderful, (Crossfit supporter) husband for over 47 years. We raised 4 great kids and they have blessed us with 9 beautiful grandchildren. Just recently we snuck in a great grandchild!. For me, my life is my family. There is no greater love.

Complete the sentence, “CrossFit should….”be an inspiration to continue that uphill climb. When I first started CrossFit, I had never done any kind of physical activity. I have realized that it doesn’t matter what your age is or what your ability or strengths are. As long as you continue that climb, you will see gains. It is truly never too late.

If I’m not at the box, you can probably find me….: Working in my gardens or toting one of grandchildren to various activities.

Other comments?: I would like to applaud our 203 coaches. Without their support and confidence in me, I don’t think I would achieve to where I am today. They are by far the best.



Weekend Housekeeping

October 16th, 2014 by admin

We just have a few housekeeping items for the weekend for you. First, if you are participating in the Battle for the Bell next weekend, yes, NEXT WEEKEND, you should come to class Saturday. We’ll be doing some finishing touches on our preparation by practicing a couple of the workouts. If at all possible, partner with your teammate or teammates in order to get your strategy finalized. Be there!!!

Subtle WOD Hint: Be sure to wear clothing that you don’t care about Friday. You’ll see why when you get into the WOD.

Holiday Party. We will give you until the end of the weekend to vote for our annual Holiday party. Votes are already piling up and we have a leader right now, but we want to hear from as many of you as possible. If you won’t be at the box this weekend, vote in comments and we’ll make sure it gets on the board.

Barbells for Boobs. As a reminder, we scheduled our annual Barbells for Boobs event for Saturday, Nov. 8. You have all been great with this fundraiser in previous years, and we are counting on you again. We trust that many of you, if not all of you, have been touched by breast cancer somehow, some way. This is our small way of helping, and every dollar counts. Please click the following link and donate something today. No donation is too small. Thank you 203!!!!

I.O.U’s. Please, when purchasing any gear, WOD books or Protein pay by cash or check at the time of purchase. It is getting too difficult for us to follow up with all the IOU’s. Any outstanding balances need to get paid within the next week please.

The 6 pm crew starting Thursdays WOD

The 6 pm crew starting Thursdays WOD


Eliana, Jess D. and Mikki showing all three movements from the WOD

Eliana, Jess D. and Mikki showing all three movements from the WOD


Nothing wrong with running when the sun is going down

Nothing wrong with running when the sun is going down


Josh working through a set of 6 deadlifts

Josh working through a set of 6 deadlifts


Ashley looking strong with this split jerk from Wednesday

Ashley looking strong with this split jerk from Wednesday


Welcome to Lindsey!!!

Welcome to Lindsey!!!










Setting Dates

October 13th, 2014 by admin

Okay folks, we have a lot of events to plan here at 203 in the coming months. We are going to host a Barbells for Boobs event once again and raise some money for Breast Cancer awareness. We are tentatively planning for Saturday November 8th. We will have a couple options for the workout, stay tuned for details! We have raised a lot of money in previous years, hopefully this year will be no different! We urge everyone to donate money and wear pink to the event. Our fundraising page is HERE!

Second on the list is our annual Halloween Party! We plan on doing something different this year and will do it Saturday night, November 1.



This is the night after Halloween. Take the kiddos out for trick or treating Friday, then we’ll do our adult version Saturday night! Kids are welcome to attend and we’ll have a movie and snacks in the club room to keep them occupied. We HIGHLY encourage dressing up in costumes for the WOD…it may even get you out of doing some Burpees! We’ve seen some outstanding costumes in previous years and we can’t wait to see what you all come up with this time. We will make this a big event and invite you to bring food and drinks to enjoy afterwards!

FYI. We are still waiting to see if anyone will top Miguel’s “Snookie” costume from 2011. Epic.

Lastly, we are trying to nail down a date for our annual 203 Holiday Party. As of right now we have the following options, Friday, Nov. 21st, Saturday Nov. 29th, or Saturday, Dec. 6th. Look at your calendars and vote on the white board at the gym by end of the week. The date with the most votes wins!


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Amy, Jess D and Mike D overhead squatting last week

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Nicole H. going 225 x 3

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An intense Shayna about to push down the earth

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Aaron and Mike A. during Saturday’s “DT” type workout

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Mikki tossing the barbell overhead

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Lou with a DB snatch Sunday morning

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Joe F. starting his Columbus Day at 6 am!


Mousse locking out a push press early Monday morning

Mousse locking out a push press early Monday morning









More Video and Battle for the Bell News

October 9th, 2014 by admin

Here is some more video from our in-house competition…..the final heat of WOD 2 and the third workout.

Things are starting to come together for the upcoming Battle for the Bell competition on Oct. 25. The teams have all been placed into the Big Bell or Little Bell Divisions. Check the following link HERE to make sure your team is in the correct division. If you aren’t there, let us know ASAP.



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The 6 am class starting Fight Gone Bad

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Julia locking out a push press

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Wednesday’s noon crew enjoying some sun

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Becca and Christine locking out ring dips

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Kim P. and Mel D. working through a set of 20 push presses