CROSSFIT CENTRAL MAINE

20081031 Friday

Today was Halloween and we had a masked Cyclone Ninja at our house...

But continuing in election week fever...

"Omama-Striden"

Someone in class draws a card from the pile of 6, 7, 8 or 9. Class does five rounds of:

deadlifts followed by 400m run on treadmill

5 rounds for time

6 Deadlifts (at 50% of your one rep max)

400m run

6 AM Class drew a 6 (thanks Sheila) for the deadlift reps

9 AM Class drew a 7 (thanks Nancy) for the deadlift reps

Post times, loads and thoughts to comments.

081029 Wednesday

It's election week - finally! So I figured we'd have a little non-partisan fun with it. Today's workout is called "McPain-Stalin" and Friday's will be "O-Mama-Striden". Today:

5 rounds of:

500m row followed immediately by "Perfect Pushups" to failure. Rest between rounds is approximately 4-5 minutes as rowers come available.

Low score wins. Scored as follows:

Take your rowing time in seconds and subtract your pushup score (3 seconds for each knee pushup and 6 seconds for each full pushup). For example a 2:15 500m row and 12 full pushups would give you a round score of 135-72=63.

Post scores and thoughts to comments. No political candidates were harmed in the making of this workout.

20081027 Monday

Filthy Fifty

One time through for time. Complete each set of 50 before moving on. 

Sledge to tire

Knees to Elbows

Row 500m

Walking lunges

WallBall 20#

Push Press 65/45

KettleBell Swing 1.5pood/1pood

Up-Downs

Box Jumps on tire 20"

AbMat Situps

Post time and thoughts to comments.

20081024 Friday

Uneven "Grace"

Run one mile on treadmill for a warmup then...

30 Clean and Jerk for time with an evenly weighted bar 135#/95#. Scale as needed. Load 10# heavier on one side than the other. 40/50 or 30/20.

Post time and thoughts to comments.

081022 Team Leg Crusher

5 rounds of work. Each round consists of 4 - one minute work sessions with a 15 second transition to record your reps at the station. Increasing rest between .. 60-90-120-180sec. Each round consists of one minute rowing, one minute up-downs, one minute box jumps (20") and one minute squats. Record reps for a team total score.

Post thoughts to comments.

20081020 Monday

"Fran"

21-15-9
Thrusters 95#/65#
Pullups

Scale as needed. Post times and thoughts to comments.

20081018 Saturday

"Peak Color"

It is an absolutely beautiful weekend here in Maine and I've posted some shots belwo from being out in the Apple Orchard and around the countryside this weekend. What a great place to live!

The workout on Saturday morning generated some "Peak Color" of it's own:

 10.9.8.7.6.5.4.3.2.1 of:

Power Squat Clean 135/95

Kettbebell Swing 1.5 pood/1 pood

Plate Grip Step Ups 45/35 (one plate in each hand - step up to 20")

Up-DownsPull-ups

Complete 2 stair climbs at the end of each round.

 

Post time and thoughts to comments.

081017 Friday

"Friday Grinder"

7 rounds for time (scale to 5 rounds or 3 rounds as needed)

5 Deadlifts 185/135

10 Pushups

15 Wall Balls 20#

20 AbMat Situps

15 Box Jumps 20"

10 Push Press 95#/65#

5 Stair Climbs

Post time and thoughts to comments

081016 Thursday

"Cardio Blitz" (done with a partner)

10 Stair Climbs

3 rounds of 20 Med Ball Explosive Situps (10#), switch after each round

8 Stair Climbs

40 Push Press 45# - Partner rows until PP's are done, switch

6 Stair Climbs

40 Wall Balls 10# - Partner does kettlebell swings until done, switch

4 Stair Climbs

40 AbMat Situps - Partner does box jumps (20") until done, switch

2 Stair Climbs

5 minute jump rope

Post thoughts to comments.

081015 Wednesday

"Four Corners" 2 rounds through

Work at each of the 3 exercises in a corner for one minute. Complete as many reps as possible with good technique. You will spend 3 minutes in each corner with a 15 second rest period to move between corners. 

Corner 1 - Laying Leg Lift Combo, Russian Twist, Overhead Squat with PVC

Corner 2 - Stair Climb, Kettle Bell Swing, Up Downs

Corner 3 - Box Jump, Sloshie Press and Hold, Bridge

Corner 4 - Wall Ball, Pushups, Stair Climb

Post thoughts to comments.