REMINDER WE WILL BE CLOSED THIS SATURDAY AND SUNDAY FOR THE CROSSFIT STRIKING SEMINAR. WE APOLOGIZE FOR ANY INCONVENIENCE

TEAM WOD
In Teams of 2:
20 Rounds of:
20 Deadlifts, 185lb
20 Plate Situps, 45lb
20 Double Unders

MOBILITY WOD DAY 8
Test: Bottom of the squat, tension in the hips and hamstrings, Sott’s Press
Mob: Alternate two minutes each side of the hip flexion/rotation , near end range leg extension in the video (lateral hammy is easier to say, but it’s wrong) 4 min each leg total
Re-test: Can you Sott’s press 155? I was a much weaker guy way back in that video. Cuter, but weaker. How did your bottom tension feel? Were you able to have a more vertical knee?

REMINDER WE WILL BE CLOSED THIS SATURDAY AND SUNDAY FOR THE CROSSFIT STRIKING SEMINAR. WE APOLOGIZE FOR ANY INCONVENIENCE

Lt’s Bday WOD
1st
Weighted Pullups 5X5

2nd
For time:
21-15-9
115lb Thrusters
Pullups
400meter run

MOBILITY WOD DAY 7
Test: Deadlift set up position, Active bottom position in the squat;
Mob: Try and stick the head of your femur out your bottom.
Re-test: Deadlift and Squat Positions- Did anything change? Which YOU would you rather do high rep cleans in?

ENDURANCE WOD
Be ready to go by 5:15am
Run: 3 – 6 x 800m w/ 3 min rest

WOD
1st
Front Squat 5X1

2nd
7 Rounds for time of:
Squat Cleans, 135lb, 7reps
Ring Dips, 7reps

MOBILITY WOD DAY 6

CFCM IS CLOSED TODAY HAVE A HAPPY EASTER!!

PALEO CHALLENGE WEEK 6
Week 5 winners
1st: French Toast Mafia
2nd: Primal Pursuit
3rd: Team Snatch Thrusters
4th: Team 4

Week 6 Cheat: 2oz of chocolate a day

Week 6 Challenge: Break the world record for most burpees completed in one week.

Paddy Doyle (UK) completed 21,409 burpees in one week in July 1999 at the Fairford Air Show, Gloucester
Your challenge as a team is to break his record.

The rules:
1. You can do burpees whenever you want.
2. There are no restrictions for time on this challenge.
3. Multiple athletes may work at a time.
4. If no team reaches the world record then the teams will be scored based on proximity to the goal.
5. All we ask is that you have integrity with yourself and your challenge. Remember this challenge is about YOU improving YOUR performance. You are your own judge so be strict and do these like the whole gym is watching you.
6. The challenge will start officially at 5pm tonight and end at 5pm next Sunday night.
In the words of Mike Burgener “YEAH BURPEES!!!”

REMINDER….WE ARE CLOSED ON SUNDAY. HAPPY EASTER

WOD
1st
7 mins to find max number of UNBROKEN Double Unders
Or
7 mins attempting to learn DU’s

2nd
7 mins to find max length Broad Jump

3rd
For time:
Row 2K

ATTENTION RUNNERS: Please wait to register for the Worcester Half Marathon. Apparently there are still some unpaid bills from last year and the city of Worcester has given the race director until April 13th to settle up or there will be no half marathon this year. So just hold off until the 13th to see what happens.

WOD
AMRAP in 15mins of:
Back Squat, 225lb, 5reps
2 Pood Kettlebell Swings, 7reps

MOBILITY WOD DAY 5

WOD
1st
Power Snatch 5X5

2nd
For time:
21-15-9
Squat Snatch, 95lbs
Pullups

MOBILITY WOD DAY 4

ENDURANCE TEAM
Be ready to go at 5:15
Run: 2 – 5 x 800m w/ 3 min rest

JUMP ROPES ARE IN!!!!!!

TEAM WOD
In Teams of 2:
4 Rounds For time:
30 Wall Balls, 20lb Ball
30 Burpees
30 Wall Ball Toss Situps
400meter Run

***One athlete will work at a time. Reps are shown as team totals. One athlete must be holding the wall ball at all times. The wall ball may not touch the ground except during the wall ball toss reps where the wall ball will touch the ground behind the athletes head on each rep.

MOBILITY DAY 3:
“Welcome back! Today we are going to explore your posterior, distal lower extension mechanism.
Yes, your calves. But before you watch the video, we need to cover a few concepts.
1) If you have pain in a joint like say, your knee. A good place to start mobilizing is right above and below the knee. Say what? Yes, your calf actually crosses your ankle AND your knee. And as such it can cause knee dysfunction. Knee Pain? Start with your calves for example.
Tight calves:
1) Can cause knee pain
2) Limit your movement options in the bottom of movements like the split jerkand the squat.
3) Aren’t sexy
4) Can be one of the causes of a heel cord rupture.
5) Really make running POSE, feel not cool. And running should feel cool.
Test: Butt to ankle squat
Mobilize it-don’t criticize it: 4 min each foot. Time it. Don’t eyeball. We are making performance cakes here.
Re-Test: Is your knee pain better? Try your squat again.” K-STARR

WOD:
1st
Clean and Jerk 5X1

2nd
4 Rounds for time of:
Run 400meters
15 Power Cleans, 115lb
Row 250meters

MOBILITY DAY 2: “Stay out of the Pain Cave”

ENDURANCE TEAM:
Be ready to go by 5:15am
Run: 6-12 x 200m w/ 2 min rest between

APRIL SCHEDULE:
4/8 – Closed. Happy Easter
4/14 – Closed for CF Striking Seminar
4/15 – Closed for CF Striking Seminar No CF Kids
4/28 – Closed 10am-12pm only for Jump Rope Seminar
4/29 – Jay Lyons 5K Road Race

ATTENTION MEMBERS: We will be starting to implement more mobility into our daily programming. To do this we want to give everyone some basic mobility info. Over the next couple weeks we will post a different Mobility WOD video. Check them out.  You can always check out more mobility videos by clicking on the “Mobility WOD” link on the side of our website.

WOD
1st
Push Press 5X3

2nd
For Time
21-15-9
HSPUs
Burpee Box Jumps, 24”

PALEO COMPETITION WEEK 5 CHEAT: 2oz of cream a day. Here you go coffee drinkers!

SUNDAY SCHEDULE
9am-10am: On-Ramp Make Up class
10am-11am: Sunday Funday WOD
11am-1pm: Open Gym
1pm-2pm: CrossFit Kids

SUNDAY FUNDAY WOD
5 Rounds For Time:
10 SDLHP
15 KB Swings
20 Double Unders
25 Box Jumps
30 Air Squats

Pan seared tilapia with cucumber slaw. This fresh and crisp creole seasoned dish has a little spice, a mild tang, and takes less than 10 minutes to make! Both recipes are from Paleo Made Easy available at http://deliciousprimalcooking.com/

PALEO COMPETITION TEAM CHALLENGE WEEK #5
Jump over the tallest building in the world!!
The tallest man-made structure is Burj Khalifa, a skyscraper in Dubai that is 2,723 ft tall.
This task can be completed only by box jumps. You may use any combination of box sizes (i.e. 20″, 24″, 30″, taller or smaller)
Once a team has reached 2,723 ft in box jumps the challenge will be complete.
Rules:
1. The standard for the box jump is the “Games” standard. Open hips at the top of every rep.
2. Athletes have a 15min time limit POST workout and may only work on the challenge ONCE in a day.
3. Athletes may not work on the challenge during an off day where no daily WOD was completed.
4. Teams may begin the challenge Monday morning. Teams are scored based on the first team done.