Team WOD
In Teams of 2:
4 Rounds for time of:
Adams St. Hill Run
135# Hack Squat, 30reps
95# Overhead Squat, 30reps

Only one athlete can work at a time. Reps are shown as Team totals. Athletes will complete the hill run together.

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

2nd
10 Rounds for time of:
15 Deadlifts 135/95lb
15 Pushups

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

2nd
Push Press 5-5-5-5-5
Behind the Neck Jerk 3-3-3-3-3

CIVILIAN MILITARY COMBINE

Over the weekend Nate Reando, Brian Piskator, Josh Bennett, and Ryan Carbone travelled down to PA to compete in the Civilian Military Combine.  This event combined aspects of the Tough Mudder (rediculously big hills) with aspects of CrossFit to make for a very exhausting event.  All the participants said they were just happy to finish.  Great job guys!!  You represented CFCM very well.  A special congrats goes to Josh who won “Top First Responder”

GORUCK UPDATE

Attention all GoRuck Boston participants (9/16, 6pm):
Instead of worrying about everyone finding and remembering two rolls of quarters, just please bring $20 to the event (beyond the required safety cab fare!). Scott Boulay is going to pick up the $500 in quarters that we will use as our team weight and everyone can just pay him back (quarters to be donated to the GBF post-GRC). In addition, Scott is going to match that with a $500 donation (lighter though – using a check). This will keep things simple and make sure that we have the correct weight – not too many rolls, not too few. Thanks Scott!

Early weather forecast looks good, although it seems like it could dip below 50 for parts of the challenge. The GRC requires a windbreaker/shell when the forecast calls for temps below 50 – so please be prepared.

Finally, we are hoping to have one or two of our friends follow us on bikes during the challenge – taking pictures, video, laughing/mocking, etc.  When it’s all over, we will attempt to burn CDs of the images for everyone.

Rest Day/Makeup Day/Skill Development

Contest WOD
“Isabel”
For time:
135# Snatch, 30reps

CFCM WOULD LIKE TO CONGRATULATE TWO OF OUR MEMBERS JEN SHEA AND JASON MATTHEW.  JEN AND JASON HAVE BEEN DATING FOR FOUR YEARS AND TOMORROW THESE TWO CROSSFITTERS WILL BE TYING THE KNOT.  WE WISH YOU A HAPPY MARRIAGE AND REMEMBER…THE COUPLE THAT DOES BURPEES TOGETHER STAYS TOGETHER.

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

2nd
For time:
21-15-9
Squat Clean, 135#
400meter Run

HELP TIM RAISE MONEY FOR TEAM X-TREME

On October 30th Tim Segur will travel to Washington D.C. and run the Marine Corps Marathon (26.2 miles) in a GAS MASK.  He is trying to raise $4000 for Team X-T.R.E.M.E which is a non-profit organization that provides services to Wounded Warriors from Iraq and Afghanistan.  As a former Marine this is an issue that is very important to Tim and he would appreciate any help you can offer.  As the 10th anniversary of 9-11 approaches he would like to remind everyone that we still have service men and women fighting overseas.  Thousands have been injured and killed and they need your help.  Show them that we will never forget.

For more information on Team X-T.R.E.M.E. go to http://www.team-x-treme.org/

To make a donation go to Tim’s Donation page at: http://teamxtreme2011.kintera.org/timsegur

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

2nd
AMRAP in 15min of:
5 Ring Dips
7 Diamond Pushups
9 Bent over Rows, 135#

Bent Over Barbell Row

We don’t do a lot of bent over barbell rows so this video gives you some good technique points to focus on.  This way you have a good idea of what the exercise is before you come into the gym.

Team WOD
In Teams of 2:
4 Rounds of:
40 Sandbag Ground to Overhead
30 Wall Balls, 30#
20 45# Overhead Stepups, 20” Box
10 Sandbag Box Jumps 20″ Box
200meter Sprint

Only one athlete can work at at time, exept the sprint. Reps are shown as Team totals. All Reps must be completed before moving onto the next exercise. Althletes must complete the sprint together.

CONGRATULATIONS JAYDE!!

Last week before the team workout Jayde said that she “couldn’t” do a double under.  We worked on Jayde’s technique and she fought through the team WOD and was able to get a few of them one at a time.  After a week of hard work and determination Jayde was able to complete ALL of the RX’D double unders in yesterdays WOD.  GREAT JOB!  We don’t like to hear people say they can’t do something.  Never give up.  Thanks for the inspiration Jayde

WOD
1st
Shoulder Press 5-5-5(or more)
Deadlift 5-5-5 (or more)

2nd
3 Rounds of:
40 Double Unders
30 Box Jumps, 24”
20 Kettlebell Swings, 1.5Pood

“PUT ON YOUR GAME FACE…..IT’S CONTEST TIME!!!!”

THE WENDLER 5-3-1 CONTEST BEGINS TODAY!

The Rules:

$10 Entry Fee (Cash Only)

You may only participate if you have entered your scores for your 1RM from ALL FOUR LIFTS last week.

The contest will Start today and end Dec 4th.  The winner will be announced at the Holiday Party.

The winner will be decided by the largest increase in “TOTAL” weight.  So it will be a combination of all four lifts.

You do not need to be at the gym everyday to participate.  If you miss a lift you can make it up.  If you choose not to make up a lift then you will just be a little bit farther behind.

The contest is easy.  Just follow the program and we will see who makes the most gains!!  GOOD LUCK!

CHANGE OF PLANS!!!

RYAN MARTIN HAS BEEN GRACIOUS ENOUGH TO OPEN THE GYM TODAY.

THE GYM WILL BE OPEN FROM 9-10:30AM.  THE WOD WILL BE DIFFICULT BUT ABLE TO BE SCALED.

Rest Day/Makeup Day/Skill Development

CONTEST WOD

“Daniel”
50 Pullups
400meter Run
95# Thruster, 21reps
800meter Run
95# Thruster, 21reps
400meter Run
50 Pullups

Dave Rojas resting after his WOD

REMINDERS

Sunday we are having the GORUCK GAMES starting at 10am.  The event should last about two hours.  There is still time to sign up at the front desk.

Monday we will be CLOSED in observance of Labor Day.  The next on-ramp program will begin on Tue Sept 6th.

WOD

1st: Deadlift – 1 Rep Max

2nd:
5 Rounds for time of:
185# Deadlift, 15 Reps
15 Toes to Bar

Last weekend a group of crazy CFCM members participated in the Spartan Race.  They packed up their GoRuck Packs with 20+ pounds of bricks and then threw on their Teenage Mutnat Ninja Turtles outfits (no Again Faster does not sell these) and then attacked the course.  Who said hard training couldn’t be fun at the same time?  Great job guys and gals!

WENDLER 5-3-1

Today is the end of 1 rep max week.  Everyone should now have a good understanding of the four lifts and where they maxed out at.  Great job by everyone.  We saw some impressive numbers.  But it is not about what you were able to lift this week.  It is about what you will be able to lift in four weeks…..12 weeks…16weeks!!  We introduce to you the Wendler 5-3-1 program.  If you have been a member with us for a long time then you are familiar with the program.  If you are new to CFCM then we will give you a quick rundown of how this works.

The program is based off four major lifts…Shoulder Press, Deadlift, Bench Press, and Back Squat.  To start the program you must first know where you stand with each exercise which is why for the past week we have been doing 1 rep max lifts.  The program runs on a four week cycle.  The first week you will do sets of five reps with the last set going until failure.  The second week you will do three sets of three reps and on the last set going to failure.  On the third week you will do three sets and the reps will go 5-3-1.  The final week of the cycle will be a de-loading week.  The three sets will be of 5 reps but a low percentage weight.  This will allow your body to recover for the next cycle of training.

After each four week cycle you will add 10 pounds to your “Training Load” for the lower body exercises and add five pounds for the upper body exercises.  You do not have to go for a 1 rep max after each four week cycle.

Now that you have a basic understanding I know what you’re thinking…..”O.K. so how much weight do I use?”   There are two different terms you must understand.  “Max Rep” which is the weight you just found out this week and “Training Load” which is 90% of your max rep.  Your training load is the number you will use to determine how much weight you will be lifting for that four week cycle.  Each week you will be given a certain percentage of your working load to lift.  That percentage will increase slightly over the course of the four week cycle.  We understand that this may seem confusing to some and quite mathematical but it works which is why we are continuing to use it.

To make the program easier we have included a link on the left hand side of our website titled Wendler 5-3-1.  If you click on the printable spreadsheet you will be able to enter your 1 rep max for each of the four lifts and the spreadsheet will do the math for the whole four week cycle.  Pretty easy.  Just print it off and put it in your training notebook each month and you will be all set.  The program will start next week so if you missed a lift this week try to get in over the weekend to make it up.  If you have any questions we have a printed version of the Wendler program at the front desk and as always…  When in doubt, ask a trainer!

WOD

1st:  Bench Press – 1 Rep Max

2nd:
For time:
Row 1000meters
21 Squat Snatches, 95#
21 Plate Situps, 45#
Row 750meters
15 Squat Snatches, 95#
15 Plate Situps, 45#
Row 500meters
9 Squat Snatches, 95#
9 Plate Situps, 45#

“FULL DEPTH!!”

Recently we have noticed a trend in squat depth and there is a good amount of people who are forgetting what proper depth is on a squat.  So we would like to take a minute and refresh everyone’s memory.  Proper squat depth is hip crease BELOW parallel.  This means that the crease created by your hip flexion should drop below your knee cap.  Rachel does a great job of demonstrating this in the photo.  If you are not getting this low then you are not squatting properly and you need to fix this.  The easiest way is to drop the bar and start with the basics.  Can you air squat this deep?  If so then you are lifting too heavy and you need to back the weight off until you have proper form.  If you can not air squat this low then you need to seek out one of our trainers and they will assist you in improving your air squat so you can get to “Full Depth”