CROSSFIT CENTRAL MAINE

Wednesday "Driveway Medley"

Doug leading the pack back on the first driveway run this morning.

Everybody's working on a fine Maine morning.

Tracy and Sheila putting the new plyo boxes to the test.

Sarah's really not as crooked as this looks.

Paula is all business as the workout draws to a close

Skowhegan gets some good representation from Ryan in the walking lunge dept.

Tracy goes heavy with the 45# bar. Rob gets in some jumping pullups at the end of the workout.

4 rounds for time

Rd 1

4 Driveway runs

10 pull-ups

10 box jumps

10 45# barbell overhead walking lunges (both legs = 1)

10 45# push press

Rd 2

3 Driveway runs

10 pull-ups

10 box jumps

10 45# barbell overhead walking lunges (both legs = 1)

20 45# push press

Rd 3

2 Driveway runs

10 pull-ups

10 box jumps

10 45# barbell overhead walking lunges (both legs = 1)

30 45# push press

Rd 4

1 Driveway run

10 pull-ups

10 box jumps

10 45# barbell overhead walking lunges (both legs = 1)

40 45# push press

Movement Standards Posted

I just posted the movement standards for the different workouts on the Maine Fittest Games site. All of you who are competing should take a look-see and let me know via that blog if you have any questions.

- Bill

Movement Standards Link

Wednesday "7-8-9 Day"

 

The 6am group doing bridges as part of the day's warmup sets. All had a warning that the buttcheck photo was coming. Some very solid cores and great bridges mixed in with a variety of "other" techniques.

Sheila gets the "best use" out of our new boxes after the mornings 7-8-9 workout!

3 Rounds for max cycles per round of:

7 box jumps 20"

8 body builders

9 butterfly situps

Round 1 is 7 minutes long

with a 2 minute rest

Round 2 is 8 minutes long

with a 3 minute rest

Round 3 is 9 minutes long

Complete as many cycles of the 7, 8, 9 sequence in each round as you can. With the ascending length of the rounds and a substantial rest between rounds, we're looking for people to maintain or exceed their cycle scores in each round despite the "burn out" factor of long rounds. 

We'll only be able to do this type of ascending set workout on the actual day for the next five years... 8-9-10 next August, 9-10-11 in two years through to 12-13-14 in 2014 for a total of 39 minutes. Whew!

Monday "Jelly Legs"

Once through for time:

20 Thrusters 95/65

Run 300m

10 Backsquats (same bar)

Run 300m

15 Thrusters 95/65

Run 300m

15 Backsquats (same bar)

Run 300m

10 Thrusters 95/65

Run 300m

20 Backsquats (same bar)

Run 300m

Wednesday "Partner Workout"

Sarah F getting her first of 3 kipping pullups EVER! Welcome to the club Sarah!

Partner up and start at one of the 5 stations:

10 Pullups

10 Pushups

10 Wall Balls 20/19

10 Sumo DL High Pull 75/53

5 Thrusters 95/65

At each station you and your partner will alternate working and resting for 3 two minute work sessions with a 30 second rest between work sessions. For example, if Rob and Tyler are partners, Rob will do 10 pullups while Tyler rests and then they switch. After the pair completes their 3 two minute rounds, we'll take a 2 minute break to record scores and transition to the next station. 

Scoring is full and partial rounds of the movement. A 4.1 score for Rob and Tyler above means that each of them completed 4 rounds of 10 pullups and Rob completed a 5th round but Tyler did not finish his 5th round. The highest score you attain in any of the 3 rounds is your score. Keep trying to improve your score thought the workout.

Each pair will work for a total of 6 minutes at each station for a total of 30 minutes of work.

Monday "Deadlift 7-7-7-7-7-7-7"

 

Barb gets in a set of 7 with 65# on her way to a PR of 85!

Kendra finishing a set of 7 with 185 after a PR of 200 for 7!

Warm up with a light weight and then get busy working your way up the ladder completing 7 sets of 7 on deadlifts. These will be lighter sets and are designed to help you build muscular endurance and good technique.

Loads posted to comments.

Wednesday "Odd or Even"

Jess gets 255# for a set of 3 to move into 2nd on the new leader board (in the background). Jess is also sporting her new (well it was a "little" smelly) Dana's Barber Shop t-shirt. To get your shirt check in with Brian or Jess at one of the morning classes.

Jess testing out the new masking tape belt system that's just been endorsed by the American Double Under JumpRope association. She got 23 in a row by the way.

5 four minute rounds for max rounds with a 2 minute rest between rounds

One or two people on the rower during each round. The total distance rowed by 1 or 2 rowers will result in a number of meters rowed. If this number is EVEN, the next round for all will be:

EVEN:

3 stair climbs

6 burpees

9 Kettlebell Swings

If the rowing distance is an ODD number, the next round for all will be:

ODD:

3 Hang Cleans

6 Pushups

9 squats

Monday "Bodyweight Countdown"

From the Northeast Qualifier

10-9-8-7-6-5-4-3-2-1 of:

Squats

Sit-ups

Up-Downs

Wall Ball 20/16

KB swing 35/25

DB or KB Press 25/20

Knees to Elbows

Stair Climb

Go after this with a good bit of intensity. The transitions are important especially at the end of the workout.

Saturday "Pain Storm"

Big Bill F BEFORE the Thruster-Burpee workout at the Northeast Qualifier

Big Bill F AFTER the workout! As the guy watching from the sidelines, I'll say that Bill gave a great effort and caught then passed the athlete in front of him who came out great guns and faded at the end.

3 rounds of:

Choose a backsquat weight that you can get a set of 10 with...then

Backsquats set of 20

Turkish Getups 5 on each side 53/35

Row 500m

Wednesday Afternoon WOD

The weather turned nice... and I had an afternoon session with some visiting CrossFitters Julie and Tim. They were well prepared and got a real taste of CrossFit Central Maine "HardCore" style.

After a session of skills on Overhead Squats and Hang Cleans, we went out for:

4 rounds for time of:

1 50 yard sled drag sprint

5 Tire Flips

10 Tire Toss 10' Rope

50 Battling Rope swings

1 25 yard Farmer's Carry (2-44# buckets)