CROSSFIT CENTRAL MAINE

Maine Fittest Games THIS SATURDAY!

 

Maine Fittest Games Website

All the gear is ready. Judges will meet on Friday night to get settled on the movement standards. The time for training is come to an end. You're as ready as you'll ever be. It's NOT TOO LATE TO ENTER! Registrations will be accepted until Saturday morning at 7:30am when the competitor's meeting starts. First event will be at 8:30.

Wednesday "Death by Grace"

With a continuous running clock complete 1 clean and jerk in the first minute, 2 clean and jerks in the second minute, 3 clean and jerks in the third minute and so on until you cannot complete the designated number of reps in that minute. Count all your reps. If you completed 6 full minutes and got 5 reps in the 7th minute, your score is 6 + 5.

Sarah M in the final stages of minute 6 this morning.

Don't mess with Texas....I mean Tracy...yikes!

Ryan and mom...who says class isn't fun. This was at the beginning of a grueling 5 minute ab session.

Situps were the 5th item in the Ab circuit. No we don't have enough AbMats...I know.

Butt Check in Bridge....compare to July 8th and you'll notice the same halfdome technique at the end of the line!

Sunday "Rowing article"

Karen getting some box jump/stepups in on Friday morning.

Here's a really good, detailed article on strategy for the 2000m row from an ex-olympic rower. Courtesy of CrossFit Brooklyn.

Rowing Article

Friday "Prep for Maine Fittest"

 

Alicia got some great reps in on "band-aided" pullups last week. Lori cheers her on and counts reps. Thanks for all your help and enthusiasm...both of you!

Folks wanted some practice so here it is:

21-18-15-12-9

Box Jumps 20"

Body Builders

Medicine Ball Thrusters 20/14

Complete 21 reps of each then 18 reps of each...until finished. Standards for the movements are posted at Maine Fittest Games website. 

Wednesday "Backsquat 3-3-3-3-3"

Everyone was "tired" after a recent workout.

Complete 2-3 warm-up sets and then work toward a 3 rep max for backsquats to full parallel (use a medicine ball as an aiming point).

Friday "In Short - You suffer"

Choose between:

1) Fran 21-15-9 of Thrusters (95/65) and pullups

or

2) 2000m row

Either way these are short, intense workouts that leave you suffering. You have to commit to five to ten minutes of intensity knowing that you will suffer but that the suffering will be over quickly... well relatively quickly.

Wednesday "Driveway Medley"

Doug leading the pack back on the first driveway run this morning.

Everybody's working on a fine Maine morning.

Tracy and Sheila putting the new plyo boxes to the test.

Sarah's really not as crooked as this looks.

Paula is all business as the workout draws to a close

Skowhegan gets some good representation from Ryan in the walking lunge dept.

Tracy goes heavy with the 45# bar. Rob gets in some jumping pullups at the end of the workout.

4 rounds for time

Rd 1

4 Driveway runs

10 pull-ups

10 box jumps

10 45# barbell overhead walking lunges (both legs = 1)

10 45# push press

Rd 2

3 Driveway runs

10 pull-ups

10 box jumps

10 45# barbell overhead walking lunges (both legs = 1)

20 45# push press

Rd 3

2 Driveway runs

10 pull-ups

10 box jumps

10 45# barbell overhead walking lunges (both legs = 1)

30 45# push press

Rd 4

1 Driveway run

10 pull-ups

10 box jumps

10 45# barbell overhead walking lunges (both legs = 1)

40 45# push press

Movement Standards Posted

I just posted the movement standards for the different workouts on the Maine Fittest Games site. All of you who are competing should take a look-see and let me know via that blog if you have any questions.

- Bill

Movement Standards Link

Wednesday "7-8-9 Day"

 

The 6am group doing bridges as part of the day's warmup sets. All had a warning that the buttcheck photo was coming. Some very solid cores and great bridges mixed in with a variety of "other" techniques.

Sheila gets the "best use" out of our new boxes after the mornings 7-8-9 workout!

3 Rounds for max cycles per round of:

7 box jumps 20"

8 body builders

9 butterfly situps

Round 1 is 7 minutes long

with a 2 minute rest

Round 2 is 8 minutes long

with a 3 minute rest

Round 3 is 9 minutes long

Complete as many cycles of the 7, 8, 9 sequence in each round as you can. With the ascending length of the rounds and a substantial rest between rounds, we're looking for people to maintain or exceed their cycle scores in each round despite the "burn out" factor of long rounds. 

We'll only be able to do this type of ascending set workout on the actual day for the next five years... 8-9-10 next August, 9-10-11 in two years through to 12-13-14 in 2014 for a total of 39 minutes. Whew!

Monday "Jelly Legs"

Once through for time:

20 Thrusters 95/65

Run 300m

10 Backsquats (same bar)

Run 300m

15 Thrusters 95/65

Run 300m

15 Backsquats (same bar)

Run 300m

10 Thrusters 95/65

Run 300m

20 Backsquats (same bar)

Run 300m