Crossfit Fairfield County

Christian training at All American Athletes

All American Athletes is the name of my buddy Reggie's facility, located in Old Greenwich.  This is where I have primarily relocated CrossFit Fairfield County to.  As I mentioned before, I am still teaching in Bridgeport, however most of our morning and early afternoon classes are being relocated to Old Greenwich.  It is a great facility, in a great location, and with a gorgeous scenery for our running wods!  Christian got the chance to break things in for us, being my first training session in that location. 

Chris practicing some box jumps before an Oly lifting wod!

Christian Hang Clean wod at AAA facility from Keetron Breece on Vimeo.

The Move doesn't stop the Movement!

The move in location does not stop the CrossFit movement.  I know everyone got attached to the box that we had on John st.  But realize people it is just a box, keep us warm in the winter, out of the rain, and used to pretty much house our toys.  Our CrossFit experience extends far beyond four walls, we are CrossFitting in sports and activities that we engage in!  We are CrossFitting doing laundry, grocery shopping, yard work, etc.... You get my drift.  CrossFit is an amazing program that is constantly evolving, and we are constantly evolving along with it.  Unfortunately, things did not work out that well in that location, which is totaly alright!  The movement doesn't stop, it just moves on! 

The move didn't stop these new CrossFit athletes, who just got started with the On-Ramp program!

 

My true CrossFitters don't care where they train at, as long as they can train up to their fullest potential, and to their hearts content!!

 

Loving the parking lot in one of the new diggs, just being able to explore our training outdoors is gratifying!

CrossFit Games approaching

Four rounds for time of:
Run 400 meters
50 Squats

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Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview - video [wmv] [mov]

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Strongman Stone by Rob Orlando, CrossFit Journal Preview - video [wmv] [mov]

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2009 Affiliate Cup Workout and Schedule

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2009 CrossFit Games Individual Competitor Teaser

With the CrossFit Games approaching in less than 48 hours, athletes are going harder than ever!  Check out the video above, featuring Chris Spealer (a phenomenal CrossFit athlete) doing a 100 pull-ups, in less than two minutes!!

Also check out the video of Rob O., who is one of our own (representing CT and Hybrid Athletics), at the CrossFit Games this year!!  Alot of you might not remember my earlier post, featuring Rob O. and his gym Hybrid Athletics, located in Stamford.  Rob and I go way back, we worked along side of one another at New York Sports Club, as well as Fast Fitness.  Rob is a tremendous trainer, Coach, and an incredible athlete!  I've had the luxury of working out with Rob O. on numerous occasions, and Rob O. has always inspired and pushed me to go to that next level!  I believe Rob O. is gonna rock at the Games!!!

When the Going Get's tough, the tough Get Going!

This is a very true statement.  I have been forced to make some tough decisions over the past few days.  Unfortunately, things have not been working out quite like I expected here in Bridgeport, and when presented the opportunity to get out, I seized it.

  I decided to move to Old Greenwich, and team up with a good friend and colleague Reggie Spears, who owns All American Athletes (located at 143 Sound Beach Avenue, 1st Floor).  Reggie and I, worked along side of one another at New York Sports Club.  Reggie, a former football star for Greenwich Highschool, shares the passion for personal training, coaching, and teaching athletes of all ages, the proper way to workout. 

All American Athletes, the new home of CrossFit Fairfield County!  Located at 143 Sound Beach Ave. (1st floor), Old Greenwich, CT. 06870.

This move does not mean that everything that we've started in Bridgeport becomes obsolete.  I was fortunate enough to find a place here in downtown Bridgeport to keep our local athletes going as well!  Going forward, after this week, our morning classes and early afternoon classes will be moving to the Old Greenwich location.  I will be updating the schedule shortly of when and where classes will be held, and if anyone has any further questions, please don't hesitate to call or email me.

The new Bridgeport box. 

The "Hero" wods

All the CrossFit wods are unique in their design.  Stemming from Coach G's famous quote, "Magic in the movement, science in the explanation, art is in the programming, productivity is in the intensity, camaraderie is in the sport."  The "Girls", the "Heroes", and the "Named" wods, are all workouts to track our performance, to help us see where we stand in respect to the tasks involved, as well as the time it takes us to complete it.

CrossFit is the only program that I know of, or at least the first I've seen do it.  That honors our fallen soldiers with naming a workout after them.  Our soldiers, officers, fireman, etc...,  are out there putting their lives on the line for us day in and day out, the least we can do is honor them with a wod!

Yesterday's wod:

"Randy"

75 pound Power snatch, 75 reps for time.

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Today's wod:

"Badger"                                                                           

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

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More pics from Friday's Filthy Fifty bash!

Dee and Caroline, got a great workout with the Filthy Fifty, and was able to get through all the task, and both in relatively good times!

 Christian taking a break during the 50 jumping pull-ups.  Everyone put up great times yesterday, however Christian is the youngest in charge with getting the wod done in 30:20!

Filthy Fifty Friday!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Don't blame me for this one, all the blame goes to Dee Dee aka (Baby Beast)!  Everyone got the chance to go through Filthy Fifty today!  A brute of a wod, however well worth the intensity, and everyone made it through!

Rafael and Margaret, had the first bout with "Filthy Fifty", this morning!  Above, Margaret putting on her game face before the wod!

Maturing the Squat

We often speak about maturing the movements, but what does that mean?  Bringing up the level of proficiency of an exercise that one might be able to handle significant load.  Take for instance the backsquat, practicing tabata squats and bringing your score up to 18-20 repetitions or higher, will build your proficiency to handle relatively high loads in the backsquat.

CrossFitters are in an endless pursuit of power, the equation for power is force x distance/ time.  So therefor, you need speed and strength, which both require technique that is acquired through repetitive practice.  Could you backsquat a relatively heavy load right now?  Probably, however would you reach your fullest potential without the repetitive practice of squatting, more than likely not.

 Both of these athletes, Margaret and Rafael, have had plenty of practice squatting, tabata's and wall-ball included.  And even though their tabata squat scores are not at those desired levels, just through the repetitive practice of the movement, they're ready to start loading up!

Sam taking the 1st On-Ramp class through the squat from Keetron Breece on Vimeo.

The Girls return

Sometimes some of my athletes, myself included, will take a little break.  Alot of athletes, even bodybuilders, will go in-season, off-season with their training.  And sometimes, some of us just need a little break to break up the monotony in our lives. 

These two ladies, two of my long time athletes (almost 2 years), took a little break from CrossFitting, however remained active (tennis and golfing)!  And what they both realized is that this fitness stays with you tremendously!  That was evidence with giving them both, the same intro wod that I give everyone that wants to try CrossFit.  And most potential clients finish this wod in about 5 minutes, but these ladies got it done in 3!

Gail and Meg, doing the things they like to do!  Both of these ladies showing, not only does their offspring go hard (Dee Dee & Kara), but so do they!  They get it from their mama!

Enjoying the weather

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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 Dee and Tati, kettlbell juggling in the park. Julius showing another reason why the samson stretch is an important movement for us.  Besides the fact of providing a great stretch, it also helps the athlete establish form and technique with other advanced exercises, such as dumbbell walking lunges.

The deadhang, important to your pull-up as well as other exercises such as knees-to-elbows, tremendous for your abs!

The Awareness is Growing

The awareness of CrossFit here in Connecticut is finally growing!  We have now grown to 11 Affiliated locations and everyone is spreading the word about the movement.  Recently there was an article in the Connecticut Post about CrossFit, and how it is the popular fitness phenomenon sweeping the nation!  The article was based upon the Seattle location, which I later found out that that was because the article primarily came through there news feed.  I am friends with Michael J. Daly the Editor of the Connecticut Post. 

Anyhow, the important thing is that the awareness of CrossFit is growing here in Connecticut.  Such a tremendous program, that is giving us access to a world of information about fitness that was once only exclusive to the worlds elite! 

Sharon got to enjoy the break in the weather, by taking the wod to the park!

 

Dee Dee and Tatiana, also got to take their wod to the park, with some kettlebell drills!