CROSSFIT CENTRAL MAINE

Thursday "Linda" aka "Three Bars of Death"

 
Tyler and Karen working the deadlifts. Tyler at 275#. Karen at 225#.

For time complete 10.9.8.7.6.5.4.3.2.1 of:

Bench Press 100% bodyweight
Power Clean 75% bodyweight
Deadlift 150% bodyweight

Scale the weights as needed.

Times posted to comments.

Jess Training Tape Download JessPC

Tyler Training Tape Download TylerPC

Monday 2 rounds with "active rest"

Karen working on the squat portion of a recent workout. Karen recently finished a one mile run for the first time as part of a two mile effort at the MS Walk at Waterville High School. Congrats Karen on all your success!

I wanted the groups to do some sprint work and practice recovering between efforts in an active rest state so we took six stations for one minute each and counted the reps at each station. That was your score per station. The trick was that between each 1 minute of work there was "active rest" by jumping rope. After all six stations and six "active" rest sessions (12 minutes) there was a full 3 minute rest to get all the way back to normal.

Stations were: Stair Climb, Box Jump 20", Squat, Pushups, Up-Downs, Pullups

Scores posted to comments.

Wednesday "Not my idea of a good time"

The "dirty dozen" from 6 am after today's workout. Nice work just to complete this one folks!

12 three minute rounds with one minute rest between rounds. Count your reps at each station for the three minute rounds.

Box Jump 20"

Stair Climb

Kettlebell Swing

Bulgarian Training Bag Snatch

Pushup

Sloshie Hold (count # of times you have to set it down)

Wall Ball 16# to 7' target

Tire Flip

Wall Ball Situp 8#

Up-Down

Situp-Spider-Pushup (SSP)

Bungie Bear Crawl

Monday "Press On"

Sally "strong arming" through pushups

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

Handstand Pushups

Bench Press 135#/95#

Push Press 95#/65#

Push Ups

Squats

Times and loads posted to comments.

Scaling:

HSPU - Negatives - Handstand Holds (3 sec) - Tire pushups

Bench Press - scale weight as needed

Push Press - scale weight as needed

Squats - get 'em done

Wednesday "Back Squat 3-3-3-3-3"

 

Sally and Judy take on the A-frame twist late in the workout. Sally on the 25#, Judy on the 10#. Nice work ladies!

After a warm-up and a couple of warm up sets, complete 5 sets of three back squats with the goal of finding your 3 rep maximum (the highest weight that you can move three times).

Remember - flexibility is as important as strength. We use the medicine ball as a depth check. If you have the flexibility to get to the ball in an air squat, use that same flexiblity to get the ball with weight on your back. Getting back up from the ball is the problem, but that's why your fellow CrossFitters are there to cheer you on! Good luck!

Monday - "Dealer's Choice"

This photo is from June of 2008 when Tracy was just starting with her CrossFit workouts. She was in the middle of a "Fight Gone Bad" workout using a 15 pound kettlebell. 45 reps were all should could get (which was great for then). Fast forward to now....

This shot is from last Saturday. One component of the workout was 50 deadlifts and Tracy completed that phase with 135#. That's "increased work capacity"! Congrats on all your progress Tracy! 

Today's WOD is "Dealer's Choice". Using a full deck of cards with 2 jokers complete what each card dictates as follows:

Face cards = 10 reps

Aces = 11 reps

number cards = # of reps on card

jokers = either 50 squats or 10 stair climbs. You can repeat either for both jokers

Spades = Up-Downs

Clubs = Honest pushups (this means chest to the deck and full extension EVERY rep. Video courtesy of CrossFit)

Diamonds = A-frame twist (see below) 25#/10#

Hearts = box jump on tire (20")

Complete your deck for time. Shuffle well. It's definitely to your advantage to have a well mixed deck. 

A-frame twists Follow this link for a demo by Sarah F of what we're looking for on these. We called them Barbell Lat raises back then

Saturday - Team workout

 

As the winter snows are nearly gone, we'll have to stay with "virtual shoveling" until next winter comes around. Or maybe we could just skip the shoveling until next year?

After an extended warmup of jump rope and three 2 minute work stations, we moved into a team workout. With 3 people on each team, each team had to complete 100 deadlifts with 225#, 200 pushups, 300 situps and 400 squats. All three teammates could be working at the same time. 2 lifters were allowed on the deadlift (yes - a team deadlift!). 

Tyler, Kendra and Debbie completed the set in 16:28

Bill, Sarah M and Karen completed the set in 19:26

Friday "Power of One"

Paula, Sheila, Tracy, Amber and Sally work on barbell team situps at the end of a workout. Teamwork in action and a little fun to end up the day!

Three 10 minutes rounds with one minute at each of 10 stations:

Single Arm Kettlebell swing
Pushups
Single Arm Dumbbell Snatch
Ring Dips/Ring Support/Parallel bar support
Single Leg Box jump
Heavy Bag to shoulder
Up-Downs
Single Leg Deadlift 65/95
Single Leg Jump Rope
Single Leg Row

Complete as many reps as possible each minute. Rest two minutes between rounds.

Thursday "10-3 minute rounds"

Complete as many reps as possible at each 1 minute station during the 3 minute round. Rest 60 seconds and begin again. We'll work for 10 rounds with just the one minute break between rounds. Keep score in your head and try to keep up with yourself.

Rounds 1-3

Pushups

Squats

Pullups

Rounds 4-6

Mountain Climbers

Heel-ups

Spider

Round 7-9

Handstand Pushups

Med Ball Cleans

Kettlebell Swings

Round 10

Burpee Broad Jumps

Wednesday "Fight Gone Bad"

Sally on SDLHP and Karen with the 20# wallball. Each completed the workout for the first time at full prescription! Congrats to you both on all the progress you've made!

Complete 3 five minute rounds of the following while working one minute at each station:

Wall Ball 20#

Sumo Deadlift High Pull 75#

Box Jump 20"

Push Press 75#

Row (for calories)

Rest 1 full minute between rounds. Have a partner record the number of repetitions at each station for you. Add all round scores up for a final total score.