CROSSFIT CENTRAL MAINE

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)

Monday "I dream of Jumprope"

Ole' barefoot Mike on the KB swings with Paula suffering through some of her favorite squats!

Sheila getting in one of the 10 sessions of "active rest" jumpropes.

The ability to keep moving during rest is one I highly value. The ten 2 minute jumprope sessions between maximum efforts at each station are designed to teach you to calm your pulse and breathing down while you get work done. Everyone got lots of practice today. The mental toughness required to keep moving does not come easy, but it can be trained into you. All the morning folks did a good job of staying tough and stepping up to the jumprope each time. 

Complete 10 rounds of the following:

2 minutes jumprope

30 seconds rest

2 minutes max reps at a station

30 seconds rest

Stations are:

Stair Climb

Squats

KB Swing

Ring Support (subtract 1 pt for each rest you take)

Box Jumps 20"

Sledghammer to tire

WallBall Situps on decline bench

Pushups

Supercrunch

Pullups

Final score is all reps minus drops from rings.

Friday "Four Corners again"

 
New gym member and CrossFitter Maggie works Kettlebell Swings in today's workout during the new "Friday Noontime" CrossFit class led by Sarah Firth. Great form Maggie!

Complete as many rounds as possible in each of the 5 minute work stations:

1 - 20 Wall Ball 20#/16# and 20 Butterfly situps
2 - 20 Kettlebell Swings 53#/35# and 20 Box Jumps 20" box
3 - 3 Stair Climbs and 20 Squats
4 - 200m Row and 20 pushups

2-3 minute rest between stations

Scoring is "Every rep counts". 3 stair climbs = 20 points. 200m row = 20 points. All others are 1 = 1.

Thursday "4 Tons of Fun"

 
Wes after winning his last MMA fight to go to 2-0 in his MMA career.

1 round through for time:

2000m Row
4000# Ground to Overhead (see below for choices)
4000# Deadlift (see below)

Overhead choices
45# - 89 reps
55# - 73 reps
65# - 61 reps
85# - 47 reps
95# - 42 reps

Deadlift Choices
100 - 40 reps
135 - 30 reps
150 - 27 reps
185 - 22 reps
225 - 18 reps

Size does matter. Choose wisely!

Wednesday "That's DumbBill"

 

Wes looking to stack his opponent after working his way out of a very well set arm bar at the NAGA wrestling tournament this past February. Wes and a number of guys from the HardCore MMA school will be attending the NAGA Grappling Tournament in two weeks on June 27. Go HardCore!

One time through for time with a set of DumbBells.

25# men/20# women

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30 Walking Lunges (1 step = 1)

5 DB pushups

5 DB Thrusters

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25 Walking Lunges

10 DB pushups

10 DB Thrusters

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20 Walking Lunges

15 DB pushups

15 DB Thrusters

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15 Walking Lunges

20 DB pushups

20 DB Thrusters

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10 Walking Lunges

25 DB pushups

25 DB Thrusters

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Summer Class Schedule - Note Changes!

After talking with lots of you about your plans for the summer and trying to dovetail that in with our summer schedule, Sarah and I have put together a summer schedule for classes goes into effect this Friday. Please review and be sure to ask you have any questions.

Morning classes

Time Day

6:00 am Monday, Wednesday, Friday

9:00 am Monday, Wednesday, Friday

10:30 am Friday

12 noon Friday

Evening Classes

Time Day

6:30 pm Monday

5:30 pm Wednesday

Changes are:

1) Saturday class eliminated. Let's have a party or two but take the time to enjoy Maine's short summer!

2) Thursday night class eliminated. Kendra's Bootcamp class runs at 5:30 and gives you all a chance for a GREAT cardio workout that night. 

3) Sarah is opening up two Friday times at 10:30 and 12 noon. These classes already have small populations and she's developing a good following with her unique style of demanding good technique while making you feel like an all-star and getting the maximum performance.

4) Sarah will be teaching the Monday night 6:30 class which will follow the same format it's had of doing the WOD the morning groups have done.

5) Bill and Sarah will continue to team teach on Wednesday at 5:30.