:: Welcome to CrossFit Performance

CrossFit Performance  is school of ELITE FITNESS .  We utilize CrossFit as our primary training method, and focus our students on optimizing physical competence in each of 10 recognized fitness domains (Cardio-respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.) The stimulus provided is always varied and the results are dramatic. The atmosphere is one of support and mateship to anyone willing to put in the work.

Open your mind to the possibilities of what you can achieve . The only limitation to what you can become …is you!

:: Workout of the Day

Elements

wendler 5-3-1(week 1)

A. BS @30X1; 65%x1x5, 75%x1x5, 85%x1x AMRAP(-1); rest 2 mins

B.  Mid hang Power Snatch : 65% x3 x5; rest 90 secs

C. C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min

(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
 
 

Level 1 and 2

 
AM
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)
B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))
C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)
 
PM
5 sets:
Row 90 sec @ 95%
Rest 10 sec
35 double unders
rest 2 min
 
 FYI- Post meters rowed, DU success and duration of each set. Consistency is key here. 

:: Performance Endurance WOD

Learn more about Endurance Teams

:: Testimonials

:: Follow Us

Thursday, 09.02.10: Isabella Ella Rose Emmett

 

Beth Emmett gave birth yesterday to beautiful Isabella 'Ella' Rose Emmett and dad Cam is pictured above. The proud father of this beautiful little princess is much loved at CFP because of who he is as a human being, a rock solid crocodile  is Cam . 

 I will let all the CFP crew say their piece on the comments roll so... on behalf of Janet and I, CONGRATULATIONS MATE!!

Wednesday, 09.01.10: Double Down at 95

10 Burpees

Ultimitely fitness is gained through intrinsical motivation, the stuff where ya have to dig deep, get in that dark place in ya head and say  F... it! I am gonna do it. Even when its 95 degrees out , humidity is brutal, you are on your own and its just you... and a stopwatch. Yesterday at 4bells on a stinking hotttttt Tuesday the big fella Judson Potter strolled on in alone.... to a sauna like box to have a major dig.

20 pullups or 50% of 1rm

400 meter run @ 90% ;rest 3min 30sec x5.

Quality work from all who had a dig yesterday. We want  consistency on all sets with a (2-5) second window. Shut down your training  if you have a 6+ second blowout.

More to come on the structure for these doubles later in the day.

Fight Gone Bad

this just in from George Diguido.....

In looking at the registration list for FGB5...there are only two other people outside of myself people registered to compete from CFP...we need to get on the folks from the Box to register.  They shouldn't just assume that if they come to class...they are automatically in.

I know that there are some who have donated on our page...and we can consider those as "sign-ups" but they still have to fill out the registration so we know what category they are in.  There are a bunch of people from the box that have done this...

Read something online that stated only 0.3% of people who crossfit have registered for FGB5...that is a mighty low number.....

Please sign up guys and make BK's job a lot easier in planning for  a  very smooth  FGB day where we are hoping to get it done within 3 hours .

Looking for judges for FGB also....

Tuesday, 08.31.10: 90 Seconds With BK

6 MONTHS PREGNANT AND  KICKING BUTT IN EVERY CLASS!

Katherine Chloe Kregling

 
What is your day job?
Formally, happily unemployed architect starting a (VERY) new career as the Commercial and Hospitality Account Executive for AKDO a company the sells natural stone.
 
How were you introduced to CrossFit?
My darling husband.

What is your favorite skill/movement that you have learned at CFP?
Pull ups (the dead kind as I have not mastered the kipping yet).  I haven't been able to do one since I was about 12 so its nice to be able to get my head above that bar.
 
One word to describe me would be…
Motivated
I have always wanted…
...to move to Maine with my hubby Matthew and open a "farm to table" restaurant.
Outside of the gym, I like to…
Cook fancy meals that take hours, bake goodies that have lots of butter (sorry paleo diet) and spend time with my family ( I have two crazy older sisters, two crazy parents and 5 crazy nieces and nephews all within reach).
 
Three things you would always find in my fridge…
Flavored seltzer, sea salt almond butter, hard boiled eggs
Something nobody knows about me or would be surprised to know about me…
I am pregnant (due Dec 29th with our first baby...a sure to be strapping young boy) but by the time this gets posted you all may know....I am getting bigger by the hour.
Favorite physical activity outside of CFP…
Running and golfing
Favorite place to eat in Fairfeild…
Pepe's ( I can say that because I'm pregnant)
Song that gets me pumped up for a workout…
No Cars Go (the EP version, if anyone cares): Arcade Fire
 
The last thing I ate was…
Chicken Cobb Salad
My proudest accomplishment is…
Making it through 5 years of architecture school, surviving and coming out of it with a fabulous husband.
My six month goal is…
To deliver a happy healthy baby and be able to get back to my prebaby self.
 
If I could have ANYBODY (living or dead) over for dinner, it would be...
My grandpa Gordie.  He died three years ago and I miss him like crazy still.  We were buddies.
 
My favorite workout attire is…
Black stretch pants and and my classic Huey Lewis and the News tshirt
My favorite workout partner(s)…
Matthew
If you created a WOD and named it after yourself what would the workout be?
(400 m run, 30 x OH Squat, 30 x Ball Slams) x 3....the LO LO (a nickname my oldest nephew gave me over 15 yrs ago)!
 
What do you love the most about CFP?
Its ability to make me WANT to get up at 5am each morning to kick my a** into shape and have a an ABSOLUTE BLAST while doing it.

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:: Upcoming Events

Aug 30th - Sep 27th - On Ramp Jump Start- Sold Out!

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Sep 11th - 12th - CrossFit Football Certification

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Sep 13th - On Ramp - MORNING CLASS (7 SPOTS LEFT)

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Sep 25th - OPT Big Dawgs 2011 Competition #1

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Sep 25th - 26th - Fight Gone Bad @CFP HEADQUARTERS

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