W.O.D. 12.18.14

Clean and Jerk 
(Power or Squat)

Cash Out:
For time:
Double Unders
The sets must be unbroken or start that set over, there must be a rest between sets. 
Scale and modify with 3x singles or attempts.

“Age is no barrier. It’s a limitation you put on your mind.” 
– Jackie Joyner-Kersee

Bridgeport Barbell Club Developmental Program

Bridgeport Barbell Club's developmental program is for...

•CrossFit Athletes looking to develop their technique in the Snatch and Clean & Jerk
•Beginner Olympic Weightlifters
•Those wanting to learn the Olympic Lifts for the first time
•Individuals age 16 and up (younger teens may participate with the assessment and approval of club coaches)

The program includes...

• One or Two, 1.5 hour long coached training sessions per week. Sessions will include movements to improve technique as well as strength. Each Session will be run by USA Weightlifting Certified Coaches

Three days of group programming
•An opportunity to compete at a USA Weightlifting Sanctioned Meet (additional fees apply) or at an in-house mock meet, with the support of a Bridgeport Barbell Club Coach

Winter Session:

January 4th-March, 2014 (No Class 1/25)
Wednesdays 7:00pm - 8:30pm
Sundays 2:30pm-4:00pm

Click here to check out our blog and additional information about the program and click here to sign up today.

The Performance Program 2.0

Get to the Next Level of Fitness!

What? This will be an 8 week Strength and Conditioning Program that will be providing small group personal training and 4 Weeks of Individualized Programming.

This program will be very much individualized for each member attending but group oriented at the same time. That way you get the extra attention and detail you need. Many of us need a stronger focus on different areas of movements and conditioning. While we will all be performing together. Each of your individualized programs will have subtle differences depending on what is most important to improve.

We will focus on the Strength, Power, Speed as well as Bodyweight Movements (Specifically Pull-Ups, Push-Ups and HSPU) All levels and abilities are welcome, We will program to fit your level no matter where you are. This is great for those who have never put a focus on strength and technique, as well as those who have never put a focus on Conditioning…and if you have.. you can always learn and improve.

Cost? $500 for the 8 Weeks, the class will be capped at 10 athletes.

When? This session will begin on January 19th. We will run these classes on Monday and Thursday at 5:30pm. We will also have Saturday's weekly at 11:00am during Open Strength to use as a make up day, or to work on your Focus of the week.

What about Nutrition?
It will also coincide with our Nutrition challenge, which is a huge benefit. The nutrition portion will greatly benefit your body composition (how you look), as well as perform. Following the 8 week program, we will be sitting down with all members individually to chat and talk about the next step.

Who is it for? Whether you are the Ultra Fit-Light Weight-Metcon King who needs strength and technique work, the Bull Strong-Metcon Avoiding-Beast who needs endurance and conditioning work, or the brand new member! This is for you! We look forward to seeing you there!

How do I sign up?   Click here to sign up today.


W.O.D. 12.17.14

Dumbbell Madness Team WOD
(Teams of 3)

4 Rounds for time of:
12 Dumbbell Manmakers (45/25#)
24 Alternating Pistols
12 Dumbbell  Box Step Ups (45/25#, 24/20")
24 Chest to Bar Pull-Ups

Manmaker= Pushup, DB Row, DB Row, Power Clean, Press (or Thruster)

Teams can break up reps any way...

Community Notes:
All weekend classes will be held in the Annex, 110C Dekalb Street. 

“The only way to prove that you’re a good sport is to lose.” 
– Ernie Banks


W.O.D. 12.16.14

Back Squat
2 Reps EMOM (Every minute on the Minute) for 12 Minutes
Rounds 1-3 approx 55% of 1RM
Rounds 4-6 approx 65% of 1RM
Rounds 7-9 approx 75% of 1RM
Rounds 10-12 approx 85% of 1RM

Community Notes:
All weekend classes will be held in the Annex, 110C Dekalb Street. 

It's not whether you get knocked down; it's whether you get up. 
 — Vince Lombardi


W.O.D. 12.15.14

Welcome to new member Erik!

(yes, she's a little evil...)
5 Rounds for time of:
800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups*

or baby Eva
5 Rounds for time of:
400 M Run
KB Swing, 15 reps 1.5/1 pood (55/35lbs)
15 Pull-ups

*If you decide to do "Eva" we will be putting a time cap of 50 minutes on this WOD.

Compare to (4.9.13) (12.1.09), (6.27.09), (1.27.12) and (10.10.12)

“Freedom is not worth having if it does not include the freedom to make mistakes.” 
~Mahatma Gandhi


W.O.D. 12.14.14

For Time:
1000m row
40 Push Press (95/65)
30 Pull-Ups
20 Box Jumps (24/20)
10 Handstand Push-ups

"Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible."
-Saint Francis of Assisi


W.O.D. 12.13.14

Split Jerk (from the rack)

Cash Out:
2k Row

Community Notes:
Join Tori today from 11:00AM-12:00PM for a Special Yoga class with Tori. Yoga counts as a regular class or $15 drop in for non-members.

Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect. 
-Alan Cohen


Programming, Benchmarks and Results

In 2015 we want you to get serious about logging results.We want you to see and believe that your performance is improving in regards to increased strength, decreased times in benchmark workouts and increased proficiency in gymnastic skills. Working towards this is how you begin to achieve your goals both in and outside the gym.

We offer a system called "Total WoD" or you can simply pickup a notebook and start that way.

As we move into 2015, we will be evolving our programming. Over the years we have tried a number of different methods all with the intent and goal of “increasing work capacity across broad time and modal domains” (the goal of CrossFit). 

We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future.

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, in January, we’ll evolve our programming to incorporate the following:

1. 12 benchmark workouts, 4 lifts and 6 skill benchmarks programmed on a rotating 3 month cycle

2. Consistent retesting of benchmarks

3. The incorporation of a strength and metcon into our one hour 1-2x per week

4. Gymnastics skill work 3 times per week with a focus on testing these skills

If testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

We have selected 12 benchmark Girls and Hero workouts, four lifts, and six skills to help us continuously evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains, movements, and ten general physical skills.

We will use these workouts on a continuous  basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym.

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts.

W.O.D. 12.12.14

 Strong Mamas are back at CrossFit Post baby, looking great!
 Meet Hannah
and Emmy! 

Partner WOD (Teams of 2, one partner works while one rests):
10 Rounds for time:
30 Wall Ball (20/14)
20 Hand Release Push-Ups
10 Deadlifts (225/155)

*Reps can be split up in any way the team chooses

Community Notes:
Good Luck to Coach Steph competing in the USA Powerlifting American Open. There will be a link to the live feed at usapowerlifting.com, she will lift from 2-5:00PM! GOOD LUCK!!!

"There are two mistakes one can make along the road to truth… not going all the way, and not starting." 


Post Holiday Nutrition and Lifestyle Challenge

Ok, lets face it, we are all tempted by sweet treats and imbibe a little too much over the holidays. 

Feeling puffy post party??


In 2015 CFKoP is getting serious about nutrition and performance. Join us on January 17th at 11:00AM (for measurements, baseline WoD) and at 12:00PM for the details/rules of the "Post Holiday Nutrition Challenge" and Pot-luck kick off (your final cheat day). 

There will be a $5 buy in- Winner takes all. 

Winner will be based on body composition change, fat loss, lean muscle gain and performance.

We will also be doing measurements and mini-kick off on Friday 1/16 at 10:30AM for all of you "9:30AM go-ers" who cannot make it to the pot-luck on Saturday.