WOD
1st
Squat 5-5-5
Set 1: 40%
Set 2: 50%
Set 3: 60%

2nd
For time:
Row 1000meters
Run 1/4mile-Adams St-Granby loop

Row 750meters
Run 1/2mile-Adams St-Liscomb loop

Row 500meters
Run 1mile-Adams St-UHaul loop

“PROPER SQUAT FORM”

COMPETITION TEAM:
Clean & Jerk – 5 x 3 (~70-80%)
Clean pull – 4 x 4
Front squat – 4 x 2

Feel out weights for each exercise that are challenging but not max efforts.

WOD
“Tabata CenterMass”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are calorie row, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are wall ball. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Congratulations to Angela and Fran (middle of photo) who each took first place in the RX’d division and also took 1st place in the team event at Sunday’s Throwdown.

COMPETITION TEAM: Rest Day

ATTENTION MEMBERS!!

EFFECTIVE NOVEMBER 1ST WE WILL BE CHANGING OUR CLASS TIMES FOR THE MORNING AND NIGHT CLASSES DURING THE WEEK.  MONDAY THROUGH FRIDAY THE MORNING AND NIGHT CLASSES WILL START ON THE 15MIN INSTEAD OF THE HOUR.  THE AFTERNOON CLASSES AND THE WEEKEND CLASSES WILL REMAIN ON THE HOUR.  WE ARE SORRY IF THIS INCONVENIENCES ANYONE. IF YOU HAVE ANY QUESTIONS PLEASE SEE OUR ONLINE SCHEDULE.

IF YOU HAVE ANY PROBLEMS WITH THE NEW SCHEDULE PLEASE CONTACT US VIA EMAIL OR SPEAK TO A TRAINER.

Team WOD
In Teams of 2:
Wall Ball Toss Situps, 50reps
4 Rounds of:
Deadlift, 15
Power Cleans, 12
Front Squat, 9
Wall Ball Toss Situps, 50reps

Both athletes will be working at the same time. For the Wall Ball Toss Situp, Athletes will be in situp position facing eachother. Athlete 1 will reach back with the wall ball, touch the ground behind their head, situp, and toss the wall ball to their partner. Athlete 2 will then catch the wall ball, touch the ground behind their head, situp, and toss the wall ball back to their partner. That will count as one rep. After completing the situps, the team will move onto the four rounds of Deadlift, Power Clean, and Front Squat portion. One Athlete will complete a round while the other completes kettlebell swings. Athletes may complete more than one round, but may not switch in the middle of rounds. Each athlete must complete 4 rounds. Teams will keep a total of their kettlebell swings. The team will then finish the WOD with the Wall Ball Toss Situps. Every Kettlebell swing completed will be the equivalent to one second off the total time.

TEAMWORK

Though they weren’t all on the same team for the throwdown they all came together to support Sam Covello. This photo depicts a great display of friendship and support. It was really amazing to see how this group waited for Sam at the top of the hill and then stayed with him throughout the run and gave him the motivation and encouragement to push himself harder. This is the true heart of CrossFit!! At the end of the day it is not about the time on the board but improving yourself and helping others improve their selves. We were very inspired and proud to see such sportsmanship during the Throwdown on Sunday.

COMPETITION TEAM: Team Wod – Try to pair up with another comp team member.

WOD
1st
Deadlift 5-5-5
Set 1: 40%
Set 2: 50%
Set 3: 60%

2nd
For Time:
21-18-15-12-9-6-3
115lb Push Press
Ring Dip
24”Box Jump
200meter sprint

“Pretty in Pink”

COMPETITION TEAM
3 Rounds
10 Burpees
200M Sprint

Power Snatch + Snatch
65% (of snatch) x 1+1 x 2
70% (of snatch) x 1+1 x 2
75% (of snatch) x 1+1 x 2

Power Clean + Power Jerk
75% x 5 Sets

3 Sets No Rest:
400M row
10 Push Press behind the neck 115/85lb

Attention competition team members.  Josh will be at the gym this evening from 5-8 if anyone needs assistance with their technique.

WOD
1st
Wendler De-load Week
Shoulder Press 5-5-5
Set 1: 40%
Set 2: 50%
Set 3: 60%

2nd
For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

$2,555.00 Raised!!!

CFCM would like to thank all the participants who came out to the Barbells for Boobs Throwdown.  It was a great turnout for a great cause.  We saw some great costumes and had a great time.  If you have any pictures that would be good for the website please email them to info@crossfitcentermass.com.  Congratulations to all the competitors!!  Everyone had great scores!  We would also like to thank all the volunteers who helped out to make this such a successful event.

COMPETITION TEAM

3 ROUNDS
30 DU
10 GHD
10 GHD SITUPS

Snatch – Singles by feel. No more than 10 at 60%
C&J – Singles by feel. No more than 10 at 60%
Clean Pull – 80% x 2 x 3

3 Sets NO Rest
10 KB Swings 2/1.5
10 Pushups

BARBELLS FOR BOOBS THROWDOWN

SCHEDULE
1000-1030 Registration and WOD Explanation
1030-1140 WOD 1 – Heats will start every ten minutes
11:40-12:00 Break – Setup for WOD 2
12:00- 13:00 WOD 2 – Heats run every ten minutes.
13:00-13:30 WOD 3 – WOD 3 will begin three minutes after your heat finishes WOD 2
13:30-??? – PARTY!! Help us send off this gym in true CFCM fashion. BYOB. We will provide food.

TEAMS

HEATS

Contest WOD
“Mr. Joshua”
5 Rounds for time of:
400 meter run
30 GHD Situps
250lb Deadlift, 15reps

“IF IT AIN’T RAININ’… WE AIN’T TRAININ'”

COMPETITION TEAM: REST DAY

REMEMBER TODAY IS THE LAST DAY TO SIGN-UP FOR THE BARBELLS FOR BOOBS THROWDOWN. REGISTRATION CLOSES AT 8PM TONIGHT!!

WOD
1st
Squat 5-3-1
Set 1: 75%
Set 2: 85%
Set 3: 95%

2nd
5 Rounds for time of:
135lb Overhead Squat, 5reps
10 Toes to Bar
95lb Hang Squat Clean, 15reps
20 Double Unders

“Pat Frizelle working off all those bear claws his wife says he’s been eating”

COMPETITION TEAM:
Warm-up
3 Rounds
10 GHD
10 Pullups
10 SDHP w/ KB 1.5/1

1st
Snatch – 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3
Clean & Jerk – 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3
Back squat – 60% x 5, 65% x 3, 70% x 3 x 2

2nd
3 Rounds
10 KBS 1.5/1 Pood
10 Shoulder Press each arm w/KB 1.5/1 Pood

WOD
1st
Bench Press 5-3-1
Set 1: 75%
Set 2: 85%
Set 3: 95%

2nd
For time:
Row 1000meters
21 Buprees
Run 1mile

Row 750meters
15 Burpess
Run ½ mile

Row 500meters
9 Burpees
Run ¼ mile

COMPETITION TEAM:
Hang power clean (below knee) – 50% (of clean) x 2 x 3
Push press + jerk – 50% (of jerk) x 3+1 x 5
Front squat – 60% x 3, 65% x 3, 70% x 3

Congratulations to Scott and Michelle Boulay on the birth of their new daughter Sadie Grace born 7lbs, 10.5oz, 20.5 inches.

Team WOD
In Teams of 2:
“Team Fight Gone Bad”
4 Rounds for time of:
40 Wall Balls, 20lb
40 Sumo Deadlift Highpulls, 75lb
40 Box Jumps, 20”
40 Push Press, 75lb
40 Calorie Row
1min Rest

Only one athlete can work at a time.

“JEN AND JAY SHEA”

COMPETITION TEAM: Try to pair up with another competition team member.

Fight Gone Bad Scaled UP

4 Rounds for time of:
40 Wall Balls, 30lb
40 Sumo Deadlift Highpulls, 95lb
40 Box Jumps, 24”
40 Push Press, 95lb
40 Calorie Row
1min Rest

WOD
1st
Deadlift 5-3-1
Set 1: 75%
Set 2: 85%
Set 3: 95%

2nd
For time:
21-15-9
24″ Box jump
75 pound Power snatch
Chest to bar Pull-up

COMPETITION TEAM:
Hang power snatch (below knee) – 50% (of sn) x 2 x 3
Snatch push press + OHS – 60% (of snatch) x 3+2 x 5

3 sets; 1 min rest:
500 m row (80% effort)

“Ian and Kenny battling it out on the rowers!!”

BARBELLS FOR BOOBS UPDATE:

1.  We have changed the KB weight for the Female RX Division from 1.5 pood to 1 pood.  If you want to change divisions now is the time.

2.  Registration for the throwdown ends Friday at 8pm.  We will be posting the teams and heats Sat night.

3.  Please update the signup sheet with your division and your team name.  If you don’t have a team name just put in your partners name so we know who you want to compete with.  If you don’t have a partner you can still register for the event.  Just write “No Partner” on the sign up sheet and we will pair you up.

4.  Please make sure you have registered and paid ONLINE.  We will compare the signup sheet with our online registrations.  We will not be accepting participants after the 8pm deadline.

WOD
1st
Shoulder Press 5-3-1(or more)
Set 1: 75%
Set 2: 85%
Set 3: 90%

2nd
Push Press 5-5-5-5-5
Push Jerk 3-3-3-3-3

“JOHN GOING ALL OUT ON THE BENT OVER ROWS!!”

COMPETITION TEAM UPDATE: All Competition team members should check the FitView competition page.  The workout for today is posted.  If you did not receive an invitation to Fit View from Josh then he does not have your email address and you need to contact him to update your info.

Rest Day/Make up Day/Skill Development

Contest WOD
For time:
Run 5K

1st Annual Major David Brodeur 5K Run/Walk

• Date: Oct 16, 2011 | 12:00pm
• Place: North American Martyrs Church, 8 Wyoma Drive, Auburn
• Price: $25 registration fee