CROSSFIT CENTRAL MAINE

081129 Saturday "HardCore Kids"

 

Isaac and Keenan have the technique!

Bodhi in the up position, Connor getting ready to PULL!

We had a great class with 5 kids and lots of fun. Bohdi invented the "Sunflower" pullups pictured above and we used them in a circuit workout that included: burpees, box jump escalator, squats, situps and sunflowers. A good stretch and warmup run through the ladders and escalator started the class and a healthy game of four square and handstand flips ended the class. A good time was had by all!

081129 Saturday "Four Corners"

 

Jess modeling the new "Team CFCM" rowing socks! Brian wondering what the world has come to?

Complete as many rounds as you can in each 5 minute work period. 

Eight 5 minute rounds

Station 1 - 100 Overhead Ball Slam 4, 10 Wall Ball 20/16, 5 Stair Climbs

Station 2 - Feet Up Pushups (F.U.'s), 20 Box Jumps on tire, 30 Situps

Station 3 - 10 Up Downs, 20 Kettle Bell Swings 53/35, 30 Squats

Station 4 - 10 Hang Cleans 95/65, 20 Mountain Climbers, 30 Lateral Box Jumps (2 risers)

Two times through each station with a one minute rest between rounds and two minute rest after the first 4 rounds.

081128 Friday

Bill after Thanksgiving Day Dinner (Haha...just found this photo taken in January 2004. No lie/no photoshop/this was me 50# heavier! Yikes!)

"Nasty Girls" (modified for our setup)

5 rounds for time of:

50 squats

12 Hang Cleans 115#/65#

12 Pullups or 12 Inverted Burpees or 12 Burpees

We also did a half mile run and 10 "Turkey Getups" on each side for a warm up. Increasing weights on the Turkey Getups as you go along.

This Nasty Girls workout is one of the famous CrossFit workouts that has inspired men and women throughout the years to get to work and get in shape. Links to the original video are here under "The Girls" Named WOD demos. Enjoy!

Setting up a Rowing Profile

I've set up a page under the details section in the right hand column of the CFCM website for those of you who want to set up a profile on Concept 2's ranking pages. Let me know if you have any questions.

Setting up a profile page

Tyler Q moves into the Top 25 rowers in the world rankings

Tyler in the background from an earlier workout this summer that started his passion for rowing.

Inspired by a great performance yesterday on the rower by fellow CrossFitter Bill F, Tyler jumped on the rower early today and restored his number 1 time at the gym by rowing a 1:31.8 500m row under the supervision of Sarah M. Congratulations Tyler! We're all happy to see your progress and enthusiasm for HardCore Fitness and CrossFit. You're a great example to other teenagers trying to get into shape.

Link to Concept 2 World Indoor Rowing Rankings

(just set it to what you want to see and the rankings come up)

Shows Tyler at 25th in the world. Woohoo!

081122 Saturday

5 rounds for time

7 inverted burpees

7 deadlift 185/115

7 burpees

21 squats

7 stair climbs

Times are posted in comments

081119 Wednesday "Just 21"

Today was Sheila's birthday and I was told she just turned 21 so we did a special birthday workout for her:

After a healthy jumprope session and quick circuit to warm up, we did one round for time of:

21 Box Jumps 24"

22 Stair Climbs - thanks Paula : )

21 Power Cleans

21 Bench Press

21 Kettle Bell Swings 1 pood/1.5 pood

21 Jumping Pullups

21 Tire to Sledge

Performed any order you think will be to your advantage. Times are posted to comments. Congrats to Sarah F on her brief stint at the top of the pack and to Tracy for her first ever fastest time of the day. Progress is sweet!

Happy Birthday Sheila!

081118 Tuesday "Brian Kong"

Brian completing the Jumping Jack section on Veteran's Day.

With the new schedule Tuesday is a rest day but I did want to post Brian's time for completing the "King Kong" workout (video courtesy of crossfit.com)that was posted on the CrossFit main site a couple of weeks ago. He's been working up the courage and technique to try it and last night had a go at it. I was there to verify his lifts and while his time (11:49 with a 1:17 first round) reflects some work to do on muscle ups, it was an impressive feat to accomplish at any time! Congrats Brian!

081117 Monday "Clean it Up"

Erin and Amber before the Veteran's Day Salute workout.

Today's workout follows a solid HardCore Warmup of 3 sets of:

10 pushups

10 pullups

10 situps

10 squats

PLUS

1 - 500 meter row for time (shoot for PR plus 10 seconds or lower)

PLUS

10 minute agility ladder and stairs cardio session

THEN "clean it up"

5 rounds for time of:

15 Medicine ball cleans 

15 pushups

FINISH with an ab circuit.

This class worked well with all 3 groups today. Everyone did well with the old school cardio and stairs.

Times and loads posted to comments.

081115 Saturday "PainStorm"

Every third Saturday will be "PainStorm" Saturday at 8:00am. What is it? Well, it will be different each month, but be assured that the workout will be extremely challenging, both mentally and physically. It's a proceed at your own risk, yes it's probably too extreme workout that's not for the faint of heart, but for those that want to push their own limits in a somewhat controlled setting. 

TODAY - Get 3/4 of your bodyweight on a barbell and get it from the floor to locked out overhead 100 times. There is no time limit. Scale to less than 3/4 bodyweight only if truly necessary (and it will be for some).

I'd like to congratulate the eight brave souls who COMPLETED the Painstorm today. All did so in less than 50 minutes with only one sprained finger!

Download painstorm.WMV (thanks to Sarah M for the filming!)

Download morepainstorm.WMV (additional footage from Sarah)