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

2nd
5 Rounds for max reps of:
BW Bench Press
¾ BW Barbell Row

Rest 1min between exercises and 3min between rounds.

Team WOD
In Teams of 2:
For time:
10-9-8-7-6-5-4-3-2-1
95lb Thruster
30” Box Jumps
Pullups
Knees to Elbows
200meter Sprint

Reps are shown as individual totals, NOT team totals. Athletes may work at the same time. Each athlete must complete all their own reps. Both Athletes can not work on the same exercise at a time (including the sprint). All Reps must be completed for each exercise once started. Exercises may be completed in any order.

COMPETITION TEAM

CFCM is starting a competition team.  This team will be composed of any member who is looking to take part in future competitions.  You do not need to be at the competition level now to join.  The idea is to get a group of people together who WANT to be at the competition level.  This team will require more dedication and extra training so we are looking for anyone who is ready to take their training to the next level.  The competition team will be run by Josh Bennett.  We are holding our first meeting this Sunday at 9am.  If you are interested in joining the competition team please attend this meeting.  If you are unable to make this meeting due to scheduling conflicts please contact Josh and let him know you are interested.

WOD
1st
Deadlift 5-3-1(or more)
Set 1: 40%
Set 2: 50%
Set 3: 60%

2nd
AMRAP in 20min of:
Run 400meters
225# Deadlift, 10reps

WOD

1st: Shoulder Press 5-5-5
Set 1: 40%
Set 2: 50%
Set 3: 60%

2nd:
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.

GARAGE GAMES

Congratulations to Deanna Navaroli and Jill Diorio.  Both athletes traveled to Natick over the weekend and competed in a two day event.  Both women were pushed to their limits and performed well.  Great job girls!!

WENDLER 5-3-1 UPDATE

This is the fourth week of the first Wendler cycle.  This is a de-load week that should allow your body to rest for next week while keeping your muscles active.  This is an important step in the program and should not be avoided.

Rest Day/Makeup Day/Skill Development

Anyone interested in helping out at the new gym and doing some digging and such we are meeting at the new gym at 7pm… If you need directions let me know!!!

Contest WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

ATTENTION!!  THE GYM WILL BE CLOSED SUNDAY

DUE TO THE PALEO CHALLENGE.

WE ARE SORRY FOR ANY INCONVENIENCE

WOD
1st
Back Squat 5-3-1(or more)
Set 1: 75%
Set 2: 85%
Set 3: 95%

2nd
“Elizabeth”
For time:
135# Squat Clean
Ring Dips

CONSTRUCTION HAS BEGUN!!!!!

Here are a few photos of the new spot.  Nate and his dad have been working hard the past week to get the walls up.  Construction is expected to go quickly.  We will update everyone with photos as we progress.

WOD
1st
Bench Press 5-3-1(or more)
Set 1: 75%
Set 2: 85%
Set 3: 95%

2nd
Close Grip Bench 10-10-10-10-10
Bent Over Barbell Row 10-10-10-10-10

please check the  info under the running/endurance tab

TEAM WOD
In Teams of 2:
For time:
Deadlift 225#, 30reps
100 Pullups
Deadlift 225#, 40reps
200 Double Unders
Deadlift 225#, 30reps
100 Kettlebell Swings, 1.5Pood

Only one athlete can work at a time. Reps are shown as Team Totals.

PALEO CHALLENGE STARTS SUNDAY!!!

START DATE: September 25th 2011

• 9AM Nutrition Course Begins
• 10:30 AM Body Fat Testing
• 11 AM Performance Tests

FINISH DATE: December 4^th 2011 Winners announced at Holiday Party

COST: $50 To be paid at time of registration.  Price includes…

• Nutrition Course
• Course materials
• Body Fat testing

NUTRITION COURSE: Tim Segur will be giving a nutrition course that covers the Paleo diet.  He will discuss what foods you can eat, what foods you may not eat, and the reasons behind the Paleo diet.  He will discuss recovery and performance eating.  Looking to lose a lot of weight?  Tim will also discuss how to combine the Paleo diet with the Zone diet to provide an even bigger punch to your weight loss goals.  The rules of the challenge will also be discussed at this time so this is a course you don’t want to miss.

RULES:

Start:

• Weigh in
• Body Fat
• Photos (front, back, and side).  The photos are only used as a judging tool and will not be shown to others unless we have permission from the participant.

Performance Tests:

1. Max Pull-ups
2. 1 Mile Run
3. “Grace” 30 Reps Ground to overhead

Points: Each athlete will be required to keep track of their weekly points.  There will be a point’s board at the gym where each athlete will keep track of their scores.  Each Monday the scores will be recorded and the current standings will be posted.  You will be allowed 4 points per day.  1 point is received for each Paleo meal.  You will be allowed 3 meals and 1 snack for a total of 4 points.  BONUS POINTS will also be given.  1 bonus point is for taking the prescribed amount of fish oil and 1 point for coming to CFCM and doing a WOD (Kelley’s Boot Camp also counts).  You may only get the bonus points if you have received all four points for the day.

PRIZES: Cash prizes will be awarded to the top three participants

WOD
1st
Deadlift 5-3-1(or more)
Set 1: 75%
Set 2: 85%
Set 3: 95%

2nd
3 Rounds for time of:
155# Power Clean, 10 Reps
30” Box Jump, 10 Reps
50 Double Unders

“GORUCK CHALLENGE”

Last Friday night a group from CrossFit CenterMass met in Boston to embark on a challenge that would test them not only physically but mentally as well.  For some of these participants it could be the toughest thing they have ever faced in their entire life.  The challenge is called the “GoRuck Challenge.”  Inspired by special forces training and led by a former Green Beret the GoRuck challenge requires the participants to carry a rucksack filled with bricks and attempt to complete the grueling night long bombardment of physical challenges.  The rules were simple.  The team was to bring a team weight weiging 25lbs and upon arrival in Boston the team acquired a second “family member.” A pelican case which was likewise filled with about 100lb of asphalt.  At all times during the challenge the packs of each participant and the team weights could not touch the ground.  Initially advertised as a 10-12 hour event, the participants would soon come to find out they were in for much more….

After spending several painstaking hours in a park doing bear crawls, walking lunges, and inchworm pushups, the group had still not learned to work a s a cohesive unit.  This lesson would be reinforced by the TREE that they were then given to carry.  Like everything else the tree also was not allowed to touch the ground.  The team spent the next 4.5 hours carrying the tree around Fenway Park before being allowed to hand it off.  The pain was only beginning.  The team then began to cover some miles as they ran from downtown Boston to Harvard Sq, then onto the Charles River.  The tour of Boston continued on through the night and into the early morning testing the endurance of not only the body but also the mind.

As the team reached the Freedom Trail at the Bunker Hill monument, the challenges only continued to become more cumbersome.  The true meaning of “carrying your team” was learned as several members of the team now had to be carried at all times.  Though tired and torn the true heart of these CrossFitters was tested.  In the end the team had started to become one and was operating as a well oiled machine moving and carrying each other in a methodical manner.

Finally around 0930 hours on Saturday morning 14.5 hours later the challenge was complete as the team ascended the stairs to the State House.  They had started as individual people from all walks of life but in the end they finished as one team that had earned the right to be called “GoRuck Tough”  Congratulations to all the participants.  They all struggled in their own ways but together remained victorious.

WOD
1st Shoulder Press 5-3-1(or more)
Set 1:  75%
Set 2: 85%
Set 3: 95%

2nd
For time:
200 Kettlebell Snatches, 1.5Pood

“Puppy Box Jumps”

Rest Day/Make up Day/Skill Development

WE ARE SORRY FOR THE INCONVENIENCE BUT THERE WILL BE NO CF KIDS CLASS TODAY

Contest WOD
“Grace”
For time:
135# Clean and Jerk, 30reps

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

2nd
7 Rounds for time of:
185# Front Squat, 3 Reps
7 L-Pullups

ATHLETE PROFILE

We would like to recognize one of our members who has been an outstanding example of what it means to be a CrossFitter.  Jorge Sierra has been a member of CrossFit  CenterMass since April of this year.  If you have seen him in the gym I am sure you have noticed him.  Not because he is the one in a wheel chair but because he is the one who shows up day in and day out no matter what the workout is and every time he gives it everything he’s got.  Due to an injury he received from a gun shot wound Jorge has limited use of his legs which forces him to use a wheel chair.  Jorge has improvised adapted and overcame adversity and has adapted well to the CrossFit program and he has shown great success.  On Wednesday we had a very difficult team WOD that consisted of “running” up Adams St.  which is by no means an easy task for anyone.  This obviously scared off the weaker of hearts since attendance that day was less than normal.  I say this because Jorge was on of the very few people who showed up this day and he is not even able to run.  Jorge is an inspiration to us all.  When you think that you can’t go any further or you don’t have the strength to continue…….. think of Jorge who despite all odds shows up every day and Crushes the WOD’s.  Below are a couple pictures of Jorge completing the Adams St hill.  It is great to see in the bottom picture how Jorge is at the top of the hill while everyone trails behind.  Great Job Jorge.  We are very proud of your accomplishments and we thank you for inspiring us all to dig down deep in our hearts and work that much harder.  You are a CFCM hero!!

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

2nd
For time:
50 Ring Dips
Run 400meters
50 Pushups
Run 400meters
50 HSPUs
Run 400meters