CrossFit Cheshire | Forging Elite Fitness | Cheshire, Connecticut (CT)

GoRuck Challenge Workout

CrossFit Cheshire — Tue, 21 Feb 2012 13:15:09 +0000

We will be hosting another GoRuck Challenge workout this Saturday at 10:00am.

Hooded Sweatshirts!

CrossFit Cheshire — Thu, 02 Feb 2012 16:01:17 +0000

$59 for the zip up – Lightweight, thin material…samples at CFC
$44 for the pullover – Heavy cotton pullover.

Get your $20 deposit in at CFC. Pre-order only, no extras will be ordered!

Paleo Seminar with Adam Farrah

CrossFit Cheshire — Thu, 02 Feb 2012 15:48:42 +0000

Saturday 2/18/12 @ 10:00am

$20, Reserve your seat! Thought it would be appropriate to bring someone in to speak about Paleo/Clean eating following our six week Paleo challenge. I know there are a lot of questions out there and I can research and come back with a good answer, but lets get some real good answers and have a productive discussion regarding this lifestyle.

Adam Farrah is a popular blogger, author of “The Paleo Dieter’s Missing Link” and one half of the “Strong is the New Skinny” Team on Facebook. He holds a B.S. in Chemistry Cum Laude from the University of Connecticut and multiple CrossFit and IKFF Kettlebell Certifications.

Adam came close to death from Ulcerative Colitis during his stressful and sleep deprived career in the Biotech field and found his way to Paleo eating and living in his relentless efforts to regain health. Now fully healthy, happy and Paleo, Adam lives and trains in the tiny shoreline town of Old Saybrook, Connecticut where he grew up.

Adam has experimented with Paleo and “ancestral” diets since 2004 and takes an integrated and practical approach to Paleo and healthy eating and sees Paleo as a lifestyle that one takes on as opposed to a “diet” that requires deprivation and implies short term thinking.

Adam’s blog is Practical Paleolithic.

Week 3 Results Are In!

CrossFit Cheshire — Tue, 10 Jan 2012 13:13:27 +0000

Evans final push

Melvin with the mobility

Ladies representing with the Ring Push Ups

Lori with her Bun in the oven doing team Ring Push Ups

**Attention CFC** the CROSSFIT WORLDWIDE OPEN. We will be posting 2 workouts each week for anyone interested in competing in the open. Registration, which is $10, begins on February 1st. These workouts are meant to be done in addition to your regular training. Train hard, eat clean & get ready. Let’s see where we place amongst the fittest on earth! (See the link below for more information & registration)
http://games.crossfit.com/features/videos/2012-reebok-crossfit-games-open-registration

Week 1 and 2 Results Are In!

CrossFit Cheshire — Mon, 09 Jan 2012 18:10:47 +0000

Week 1 Face Offs
Green shows the winners of each face off

Week 2 Face Offs
Green shows the winners of each face off

Combined Scores with Face Offs
Blue shows the top 2 high scores for the week with the face off added in

Overall Individual Scores, Weeks 1 & 2
Blue shows the top 2 high scores overall for the combined 2 weeks!

…A few people asked for breakfast ideas, try this one!
http://paleomg.com/paleo-spaghetti-squash-breakfast-bake/

…Also dont be afraid of throwing good foods into a blender or juicer and making yogurts, shakes, and juices! Just experiment. Just had spinach, avocado, blueberries, coconut milk, an apple, 2 eggs, lemon juice and almond butter this morning from the blender. Was delicious!

January 2012 WODs

CrossFit Cheshire — Sun, 01 Jan 2012 19:40:12 +0000

Here are CrossFit Cheshire’s WODs for January 2012.

Last month’s WODs | Next month’s WODs

01/31/12
3xMax Reps Bench Press (75%/50% Bodyweight)  
Rest 2 Min
 3 Min Row for max calories  
Rest 2 Min  
7 Minutes to find your 1RM Push Jerk from the rack

01/30/12
“HELEN” ish 
3 R/F/T
 400M Run/ 500M Row 
21 KB Swings (53/35) 
12 Pull Ups

01/28/12
10 Clean & Jerk (115/155); 15′ Rope Climb, 2 Ascents
8 C&J; 15′ Rope Climb, 2 Ascents
6 C&J; 15′ Rope Climb, 2 Ascents
4 C&J; 15′ Rope Climb, 2 Ascents
2 C&J; 15′ Rope Climb, 2 Ascents

01/27/12
Skill: Muscle Ups (Transitioning)

Death By Man Makers (35/25) /G.I. Janes

CLOCK RUNS FOR 15 MINUTES Complete 1 Man Maker minute 1, Rest Remainder of minute Complete 2 Man Maker minute 2, Rest Remainder of minute Etc, until you cannot complete the # of Man Makers for that minute…when this occurs begin G.I. Janes completing as many G.I. Janes as possible in remainder of time

Score = Completed rounds of man makers/G.I. Jane reps

01/26/12
Strength: 5×3 Press

“Dirty Thirty”
30 Cal Row
30 Thrusters (45/33 bar)
30 Jumping Pull Ups
30 Ab Mat Sit Ups
30 KB Swings (53/35)
30 Box Jumps (24/20)
30 Wall Ball
30 Burpees
30 Russian Twists (20/14)
30 Double Unders (or 100 singles)

01/25/12
Skill: Pistols

10 R/F/T
5 Clapping Push Ups
10 Walking Lunges
5 Hang Power Cleans (125/95)

01/24/12
Strength: 3×5 OHS
(work up to heavy set & use same weight for all sets)

15 DL / 3 Cal Row
12 DL / 6 Cal Row
9 DL / 9 Cal Row
6 DL / 12 Cal Row
3 DL / 15 Cal Row
(use body weight for deadlifts)

01/23/12
Skill: HSPU’s

Tabata Row
Rest
Tabata Air Squats
Rest
Tabata Sit Ups
Rest
Tabata Push Ups

01/20/12
Strength: Push Press
2-2-2-2-2 (increasing weight)

5 R/F/T
100 Jump Rope Singles
20 Ab Mat Sit-Ups
20 MB Swings (53/35)
10 Wall Ball (20/14)

01/19/12
Skill: Turkish Get-Ups

3 R/F/T
10 Pull Ups
15 Burpees
10 MB Cleans

01/18/12
“Kelly”
400M Run (Sub 500 row-optional)
30 Box Jumps 24″
30 Wall Ball 20#

01/17/12
CrossFit Totals
best single of 3 attempts at:
Back Squat
Shoulder Press
Deadlift

01/16/12
500m row for time
then
15 Min AMRAP
9 SDLHP (Oly Bar 95/65)
12 Ring Dips
15 Box Jumps (24/20)

01/12/12
Skill: Pistols

21-18-15-12-9-6-3-3-6-9-12-15-18-21
Box Jumps (24/20)
KB Swings (53/35)

01/11/12
Press 10-8-6-4-2 (increasing weight)
Push Press 2-2-2-2-2 (75% of 1 rep max)

REST

2000m Row for time

01/10/12
Skill: Work on Double Unders (2 Minutes)

“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

01/09/12
5 R/F/T
5 Front Squats (185/115)
10 Ring Push Ups

REST

5 R/F/T
1 Min Row
1 Min Rest

01/06/12
BEAR COMPLEX (5 rounds of 7 reps)
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press, then down to touch

01/05/12
Strength: Push Jerk
2-2-2-2-2 (increasing weight)

15 Min AMRAP 250M Row/25 Push ups

01/04/12
Skill: Practice Turkish Get Ups (Use KB or Oly Bar)

21-15-9
HR Push Ups
Ring Dips
Box Jumps (24/20)
Deadlift (135/95)

01/03/12
Skill: 3 Min Double Unders

Back Squat 20-15-10-5

(No time limit, increase weight each set, going as heavy as you think possible each set)

01/02/12
New Years Ball
3 R/F/T
20 Walking Lunges w/MB Overhead
20 Med Ball Slams
25 Wall Ball
25 Russian Twists
25 MB Cleans
25 Push Ups on MB

December 2011 WODs

CrossFit Cheshire — Sat, 31 Dec 2011 19:24:01 +0000

Here are CrossFit Cheshire’s WODs for December 2011.

Next month’s WODs

12/29/11
1000m Row, 5 Wall Ball, 5 MB Slams, 5 Push-Ups
750m Row, 10 Wall Ball, 10 MB Slams, 10 Push-Ups
500m Row, 15 Wall Ball, 15 MB Slams, 15 Push-Ups
250m Row, 20 Wall Ball, 20 MB Slams, 20 Push-Ups

12/28/11
Skill: Double Unders

Strict Press (Increasing Weight) 5-4-3-2-1
OH Squat (Increasing Weight) 3-3-3-3

2 Min Max Sit-Ups

12/27/11
8 CRAZY NIGHTS (8 R/F/T)
8 Deadlifts (155/135)
8 OH Walking Lunges w/plate (25/15)
8 Ab Mat Sit Ups
8 Pull Ups
8 Box Jumps (24/20)
8 DB Thrusters (30/20)
8 Push Ups
8 Air Squats

Holiday Schedule

CrossFit Cheshire — Tue, 20 Dec 2011 03:12:37 +0000

CFC’s hours will be for those wanting to make a pre-emptive strike on the calorie index, we will be open on Christmas Eve (Saturday, December 24th) for a Christmas WOD at 9:00am and 10:00am. We will be closed on Monday (the day after Christmas). Happy and healthy holidays to all of our friends and families!

New Logo

CrossFit Cheshire — Fri, 09 Dec 2011 02:39:47 +0000

Checkout CFC’s new logo!

THE TIME HAS COME!!!

CrossFit Cheshire — Fri, 02 Dec 2011 20:31:14 +0000

CrossFit Cheshire Folks….The time has come to say goodbye to our big red barn!!!! CFC is headed north…on Route 10 that is. 1755 Highland Avenue is where you will report come Tuesday December 6th!

Your new home is a large blue warehouse north of our current location. Make a right out of CFC, head north for 4 miles and our building is on the left hand side, just past Brix Restaurant. It is set back off of the road. It is an 8,000 sq ft warehouse, 6,500 is ours. It has 30′ ceilings, and plenty of indoor and outdoor space for our wod’s. A quiet road runs behind the building which will be perfect for our runs. Restrooms are obviously available, and we plan on putting in showers in the near future.

We will be making the move this Sunday and Monday. An at home wod will be posted for Monday, however if we are motoring and can open on Monday we will post it here for you.

Be prepared Tuesday to pick up right where we left off. Also bring your $10 buy in for our winter Paleo Challenge! Your information/rules packet will be available on Tuesday.

STILL OPEN TOMORROW FOR OUR “PEACE OUT CFC RED BARN” WOD AND CHAOS!