WOD
1st
Bench Press 3-3-3(or more)
Set 1: 70%
Set 2: 80%
Set 3: 90%

2nd
7 Rounds for time of:
135lb Close Grip Bench, 7 reps
135lb Bent over Row, 7 Reps
Ring Dips, 7 Reps
Pull Ups, 7 Reps

CONGRATULATIONS TO SAM COVELLO OF THE NIGHT CLASS WHO HAS LOST 110LBS IN 6.5 MONTHS.  HE IS CURRENTLY IN THE PALEO CHALLENGE AND IS SEEING AMAZING RESULTS.  KEEP UP THE HARD WORK.  YOU ARE DOING GREAT!!!

Team WOD
In Teams of 2:
For time:
1.5 Pood KB Farmers Carry, 200meters(X4 relay)
Row 6,000meters
1.5 Pood KB Farmers Carry, 200meters(X4 relay)

Only one athlete will work at a time. Each athlete will complete a total of 4 farmers carries (2 the first time+2 the second time). Athletes may break up the row as needed. While one athlete is rowing the other may complete 45lb Plate situps. Each situp will deduct 1 sec off the total time.

WOD
1st
Deadlift 3-3-3(or more)
Shoulder Press 3-3-3(or more)
Set 1:  70%
Set 2: 80%
Set 3: 90%

2nd
For time:
10-9-8-7-6-5-4-3-2-1
155lb Power Clean
Chest to Bar Pullups
1.5 Pood Kettlebell Swings

Rhonda is someone who is always smiling in the gym no matter what the workout is.  She has a great attitude and always has a good time.  Thanks for bringing your positive attitude into the gym everyday.

BARBELLS FOR BOOBS UPDATE

There is a sign up sheet in the gym for everyone to sign up their team.  We are allowing you to compete in different levels for each workout.  So if you CAN’T do Grace As Rx’d but CAN complete the second WOD as Rx’d then you can signup under different levels.  When you register please put your team name and what level you wish to compete in for each WOD.  Both team members DO NOT have to be from CFCM so if you know someone who would also like to compete in this fundraising event you may register them as well.  As always we reserve the right to change the level you are competing in.  So NO Sandbagging!!!

ATTENTION MEMBERS.  WE ARE ONLY OPEN FROM 9-11AM FOR ONE WOD.  THE MONDAY ON-RAMP CLASS IS MOVED TO TUESDAY.

WOD
10 Rounds for Time:
3 Unbroken Ground to Overhead 155/100lb***
7 Push-ups
7 Burpees
7 Squats
***Hands must stay on bar for full three reps – touch and go on the deck – last rep may be dropped from overhead.

ATTENTION MEMBERS.  JUST A REMINDER THAT MONDAY IS A HOLIDAY.  WE WILL BE OPEN FROM 9-11 ONLY.

THE MONDAY ON-RAMP CLASS WILL BE MOVED TO TUESDAY.

Rest Day/Make up Day/Skill Development

TODAY SEVERAL MEMBERS OF CFCM WILL RUN THE BOSTON HALF MARATHON.  GOOD LUCK TO YOU ALL!!!  TIM SEGUR WILL BE RUNNING THE RACE IN A GAS MASK AND ASKS EVERYONE TO REMEMBER ALL THE MEMBERS OF THE MILITARY WHO HAVE SACRIFICED THEIR LIVES FOR OUR FREEDOM.  TIM IS TRYING TO RAISE $4000 FOR WOUNDED WARRIORS COMING BACK FROM IRAQ AND AFGHANISTAN.  PLEASE DONATE TO HIS CAUSE!!!  CLICK HERE TO DONATE:  http://teamxtreme2011.kintera.org/timsegur

Contest WOD
“Nate”
AMRAP in 20min of:
2 Muscle-ups
4 Hand Stand Pushups
8 2 Pood Kettlebell Swings

WOD
1st
Squat 5-5-5(or more)
Set 1:  65%
Set 2: 75%
Set 3: 85%

2nd
Front Squat 5-5-5
Overhead Squat 5-5-5

BARBELLS FOR BOOBS THROWDOWN

October is breast cancer awareness month.   To raise money for a great cause CFCM is hosting their FINAL throwdown in the old gym.

EVENTS

WOD #1
TEAM GRACE
30 Clean and Jerk’s for time
RXD      135/95
Advanced  115/85
Beginner    95/65

Each team member will perform 30 Reps.  The team score will be each members time combined.

WOD #2
Will consist of four stations that each team members must complete.  Each team member will be given 1:30, to complete as many reps as possible at each station.  You will then be given a 30 second break and move on to the next station, to complete the next exercise.  Your score wqill be based on your total reps for all four stations.  The four stations are as follow:

Station #1- Kettlebell Swing
RXD  2/1.5
Advanced   1.5/ 1.0
Beginner    1.0/ .5
Station #2- Thrusters
RXD   95/65
Advanced  75/45
Beginner  65/35
Station #3- Box Jumps
RXD    24/20
ADVANCED  20/16
Beginner   16/12
Station #4- Burpees

Once both team members have completed all the workout stations they will be given a 3 minute break, and then you will start WOD#3

WOD #3
Team Relay race up Adams St Hill.
Each team member will run up the hill 2X

DATE: October 23rd
TIME: 10am

WOD
1st
Bench 5-5-5(or more)

2nd
For time:
Row 1000meters
Body Weight Bench Press, 21 Reps
Row 750meters
Body Weight Bench Press, 15 Reps
Row 500meters
Body Weight Bench Press, 9 Reps

Team WOD
In Teams of 2:
100 Overhead Walking Lunges, 45/35lb
100 Pullups
100 Box Jumps, 20”
100 Double Unders
100 Pushups
100 Knees to Elbows
100 Wall Ball Situps
100 Hang Squat Cleans, 75lb/55lb
100 Wall Balls
10 Rope Climbs

Only one althlete can work at a time.  Reps are shown as Team totals.  All reps must be completed before moving onto the next exercise.

WOD
1st
Deadlift 5-5-5(or more)
set 1: 65%
set 2: 75%
set 3: 85%

2nd
For Time:
25-20-15-10
225# Stiff legged Deadlift
400meter Run

CONGRATULATIONS TO THE NEW MEMBERS OF CFCM.  THEY HAVE JUST COMPLETED THE SEPTEMBER ON-RAMP PROGRAM.  GREAT JOB AND WELCOME!!!

WOD
1^st
Shoulder Press 5-5-5(or more)
set 1: 65%
set 2: 75%
set 3: 85%

2^nd
AMRAP in 10min of:
115# Push Press, 10Reps
10 Pullups

BARBELLS FOR BOOBS THROWDOWN

CrossFit CenterMass will be hosting their final throwdown in the “old” gym.  Since October is breast cancer awareness month we will be hosting the Barbells for Boobs fundraiser.  In addition to doing Grace we will also have a “Mystery WOD”  Don’t panic…these two wods will be able to be completed by all skill levels.  We are looking to get as many participants as possible to come out and support this great cause.  To add a little fun to the throwdown and stay in the Halloween spirit this Throwdown will also be a COSTUME WOD.  You are not required to wear a costume to participate but we will be awarding prizes for the best costume.

DATE: OCTOBER 23RD

TIME: 10AM

COST: $35 (ALL PROCEEDS GO TO BARBELLS FOR BOOBS)

REGISTRATION: PRIOR REGISTRATION IS REQUIRED.  PLEASE CLICK HERE TO REGISTER

WENDLER 5-3-1 UPDATE

Congratulations.  Everyone has completed the first four week cycle of the Wendler 5-3-1 program.  So what is the next step?  Now you need to add weight to your “Training Load.”  You will add 5 pounds to your upper body lifts (Shoulder and Bench Press) and 10 pounds to your lower body lifts (Deadlift and Squat).  Remember your training load is 10% of your 1RM.  You do not need to go for a 1RM again.  Just move forward from where you are now.

Rest Day/Make up Day/Skill Development

COMPETITION TEAM REMINDER

Just a reminder that there is a competition team meeting tomorrow at 9am.  This meeting is open to ALL skill levels.  This team is for ANYONE who is interested in competition down the road.  Whether you are looking to do a Throwdown or prepare for the CF Games….This team is for you!!!

Contest WOD
“Linda”
10-9-8-7-6-5-4-3-2-1
1.5X BW Deadlift
1X BW Bench Press
¾ BW Squat Clean