CROSSFIT CENTRAL MAINE

Changing over

 I'm in the process of melding this site in with the Littlefield's Gym website so that all traffic flows through the Gym site. Please click over to Littlefield's Gym to follow the progress of the transition.

Thanks!

Overcoming obstacles - Handstands

It's only with willpower and determination, best summed up as persistence, that we can overcome fears, obstacles, weaknesses and our own perceived shortcomings. When faced with an inability to get into a handstand, Sarah asked for some extra coaching and some time to practice. The coaching helps but it is her unwillingness to yield to failure that gets her over the hump in the end of this video. Sarah - thanks for your efforts and willingness to have your failures posted on the worldwide web. I sincerely believe your successes help others overcome their own fears and obstacles.

PRESS ON!

(click the link at the bottom for a larger viewer)

Persistence - Sarah gets her handstands from Bill Getty on Vimeo.

A short video from yesterday

Partner Workout from Bill Getty on Vimeo.

Monday "Push your Partner over the edge"

Rae showing that no matter how old or young you are, you're never too old for a workout class with us at Littlefield's. Check out the squat technique on that girl! Whoooo!

5 - five minute rounds with one minute rest between
max rounds in the five minutes
every rep counts format for scoring

Station 1
10 Deadlift (135/95) then...
10 Flip tire upright, front or rear stomp kick it down to partner
* partners each do deadlifts and can't start the tire flips until each partner is done with deadlifts

Station 2
5 KB "Crushers" 35/25 (standing, plank, pushup, deadlift, clean, press, repeat)then...
8 Hammer Squats 16# (hammer to tire both sides, squat holding hammer in front with straight arms)
* don't switch until both are done

Station 3
20 Ball Toss (16#) then...
20 Ball Slam (16#) then...
20 BackToBack Ball Passes (16#)
* you need to work as a team on all three

Station 4
10 Windshield wipers on bench (both sides = 1)
15 Box Jumps 20" (if you can do box jumps, these must be box jumps)
* stepping down is allowed but stepping is only allowed for scaling

Station 5 - EVERYONE DOES THIS STATION TOGETHER AS THEIR LAST ROUND
5 Stair Climbs
10 Burpees
* both must finish before the other switches 

Saturday "4x5"

To find out more about the US Magazine diets visit US Magazine or pick up a copy at your local newsstand. To find out more about eating healthy for a lifetime ask one of us at the gym how we stay healthy and fit with energy to spare.
ps - you could try the new Taco Bell Drive-thru diet too!

4 five minute rounds
1 minute rest between rounds
complete as many rounds as possible in 5 minutes of:

5 Stair Climbs
5 SSP (Situp-Spider-Pushup)
10 Plate Squats (35#/25#)
10 StepUps onto a 20" box with plates in each hand (35#/25#)
20 Mountain Climbers (wide-foot lands in front of hand - count only one leg)
20 Seated Russian Twists (35#plate/25#plate - touch on one side for 1 and the other side for 2, etc to 20)
30 second plate hold with plate in each hand (35#/25#)

Start anywhere you like but realize that your round to round score will vary between those who start in one station vs those who start in others. Focus on maintaining your round to round scores with consistency rather than matching someone else's score.

Friday - Max Rounds 20 minutes

10 Wallball 14#
10 AbMat Situp
10 Double Unders
10 Ball Slams 20#
5 Bench Press 185/95
5 A-Frame Twist 25#/10#
5 Barrel Squats
5 Up-Downs

Get through the sequence as many times as possible in 20 minutes.

Crash-B Rowing Registration

 The BLUR!

 I got this email today from Crash-B HQ...

Online Registration is now open for the 2010 C.R.A.S.H.-B. Sprints to be held on Sunday, February 14, 2010.

Please go to www.crash-b.org with a direct link to Registration.  Our updated web site also has new links for Competitors, Volunteers, and the Marketplace.

Registration will close at midnight (EST) February 1, 2010.  Late registrations will not be accepted.

thank you!
C.R.A.S.H.-B.

Wednesday - 5 rounds

Sheila working on her handstand pushups.

5 Rounds - 1 minute rest between rounds

2-1-2 Stair Climbs (Pit to MMA for 2 - Pit to top of stairs for 1 - Pit to MMA for 2)
8 KB Swings (70#/45#)
16 FOB (Feet on 20" Box) Pushups
8 Up-Downs

Sprint through each round and rest 1 full minute between rounds. Scale as needed.

Lori makes her goal on rowing!

Lori smiling after beating her goal by 21 seconds!

The Goal was 9:38. Destroyed it! 

 A few weeks ago Lori set herself a goal to row below 9:38 for a 2000m row. Since then she really hasn't rowed much at all. Instead she's concentrated on giving 100% efforts in class. Her strength, power, stamina and endurance have all increased due to her dedication in the gym. That paid off in a 2000m row time of 9:17.8 last Wednesday night at Littlefield's Gym right here in Oakland Maine. When I left that night Lori was sitting at the juice bar discussing rowing strategies with Sarah on how to get her time under 9:00. 

A girl's got to have goals!

Video of the technique AFTER the race! Download IMG_1237

Monday "2010"

Barbara after finishing last Wednesday's workout in 37:31. This was her first CrossFit class and she barely ever stopped. Great effort Barb! It just goes to show that hard work does pay off!

"2010"

5 four minute rounds
Complete as many rounds as possible during the four minutes at each station
75 second rest between stations

1. 20 Bench Press (95#/65#)    - 10 Double Unders
2. 20 Pullups - 10 Double Unders
3. 20 One arm DB Snatch (40#/25#) - 10 Double Unders
4. 20 Hang Cleans (95#/65#) - 10 Double Unders
5. 20 Box Jumps - 10 Double Unders

Sub for 10 Double Unders is 20 Mountain Climbers

Score 1.0 for each full round completed, .1 if you get the 20 set done, record number of extra reps if you don't finish a set.