CROSSFIT CENTRAL MAINE

Friday Mixed Up Tabata

6 rounds of Tabata (20/10) interval at 6 stations with a short break to switch stations

Sumo Deadlift High Pull 53/35
Situps
Pushups
Pullups
Box Jumps 20"
Squats

Thursday Night "Back Night"

5 rounds as follows:

Round 1
25 Sumo Deadlift High Pull (95/65)
25 Box Jump 20"
25 Push Press (95/65)
5 Stair Climbs

Round 2
20 Sumo Deadlift High Pull (95/65)
20 Box Jump 20"
20 Push Press (95/65)
5 Stair Climbs

Round 3
15 Sumo Deadlift High Pull (95/65)
15 Box Jump 20"
15 Push Press (95/65)
5 Stair Climbs

Round 4
10 Sumo Deadlift High Pull (95/65)
10 Box Jump 20"
10 Push Press (95/65)
5 Stair Climbs

Round 5
5 Sumo Deadlift High Pull (95/65)
5 Box Jump 20"
5 Push Press (95/65)
5 Stair Climbs

Northeast Qualifier Final Results

Congrats to all the men and women from the Northeast Region that qualified to go to the 2009 CrossFit Games in Aromas California this July!

Tyler finishing up WOD #2 on PR pace.

Final Results are here

I'll have more pictures up tomorrow but here are a few favorites from the qualifier.

Tyler on Chest to bar pullups

Kettlebell swings with 1.5 pood bell

Big Bill Fike at the end of the 135# Thruster-Burpee 12 minutes

Chris B from the Augusta National Guard post digging out a 135# Thruster

My favorite shot of the weekend : )

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

One of my favorite shirts I saw this past weekend.

 
Another good shirt...! She was down to one thruster at a time but was not giving up!

Warm up with a couple of light sets and then work toward a 3 rep max effort. Obtain full squat depth with each rep or don't count it.

Northeast Qualifier Update

Tyler Quirion, Bill Fike and Chris Bean represented Maine well yesterday in Day 1 of the Northeast Qualifiers. All three posted PR's on the 2000m row which was workout #2 of the day. Tyler is leading the pack from Maine and earned himself 17th place overall out of 239 in the men's division with a solid Thruster/Burpee workout and a PR 2000 m row of 6:48.1. The weather on Saturday held as mostly sunny and the event was run smoothly by the staff and Volunteers from CrossFit Albany and other affiliates. Today's weather looks to be the same.

A complete list of the standings after day one is here:      DAY ONE STANDINGS

The website for the Northeast Qualifier is here:   NEQ Website

For a quick report on the event in the Albany News look here:  ALBANY NEWS STORY

Sunday's workout is a tough triplet of:

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

PowerCleans 155/105
Chest to Bar Pullups
Kettlebell Swings 1.5 pood/1 pood

There is a 15 minute time limit on today's workout.

Weekend Schedule Changes!

NO CLASS SATURDAY AM! We will be at the Northeast Regional Qualifiers for the 2009 CrossFit Games. 

Monday we'll be back on track with our normal schedule. See all you brave souls at 6 am Monday morning!

Friday "9am" Suicide Deadlifts

Sarah and Greg testing out one of the Maine Fittest Games workouts today.

Artsy Fartsy.

225# men's bar

145# women's bar

Starting at the goal line do 5 reps of Deadlifts and then advance your bar 10 yards. Sprint to the 100 yard mark (90 yards away) and back. Do 5 Deadlifts and sprint to the 100 yard mark (now 80 yards away) and back. Repeat until you drop your bar on the 100 yard mark. Sprint to the original starting line and you're done.

Friday "6am"

Sarah, Karen and Harry getting it done in a recent workout. 

4 rounds for time of:

400m run

50 squats

Monday "Northeast Qualifier WOD #1"

"Don't Burpees just make you go out and want to bang your head into a tree repeatedly?"

Image of the Piliated woodpecker taken last week in our yard at the house.

The first 2 WODs for the Northeast Regional Qualifier for the CrossFit Games were announced last night at midnight. There's no time like the present to test them out and that's what we did this morning at 6am. The movements (thrusters and burpees) are both air-suckers and putting them together makes for a brutal combination.

As many rounds as possible in 12 minutes of:

7 thrusters 135/95
15 burpees

Jason Ackerman at Albany CrossFit did a great job of defining and demonstrating the standards for thrusters and burpees on the qualifier website. Check them out if you have any questions. We used them today.

Saturday - Pain Storm!

Dustin from HardCore MMA (white shirt) getting the job done at a recent NAGA tournament.

Today's WOD

CFCM Pre-qualifier #4 for the Northeast Regionals

200m sprint

2 Thrusters 95/65

10 Overhead Squats 95/65

10 Pullups (chin over bar)

200m sprint

4 Thrusters 95/65

8 Overhead Squats 95/65

10 Pullups (chin over bar)

200m sprint

6 Thrusters 95/65

6 Overhead Squats 95/65

10 Pullups (chin over bar)

200m sprint

8 Thrusters 95/65

4 Overhead Squats 95/65

10 Pullups (chin over bar)

200m sprint

10 Thrusters 95/65

2 Overhead Squats 95/65

10 Pullups (chin over bar)

200m sprint to finish

It was a beautiful day so we did it outside!