ATTENTION ENDURANCE ATHLETES: This Saturday we will be holding an Endurance Team meeting at 8am. This meeting will go over running technique, running tips, and we will be giving out our Worcester Half Marathon Training Plan. We will also be discussing the Marine Marathon and other upcoming races. This is a great chance to get involved with our Endurance Team. The runs will be tailored to beginners so all new members are welcome to join us. The meeting will end with a short run. Hope to see everyone there.

WOD
1st
Skill Work-Rope Climb

2nd
For time:
21-15-9
135lb Hack Squat
135lb Power Clean
2 Pood Kettlebell Swing

ENDURANCE TEAM:
Be ready to workout at 5:15
Row:
10 x 200 meters, resting 30 seconds between intervals.

TEAM WOD
In Teams of 2:
For time:
100 Box jump, 24/20 inch box
100 Jumping pull-ups
100 Kettlebell swings, 1.5/1  pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45/35 pounds
100 Back extensions
100 Wall ball shots, 20/16 pound ball
100 Burpees
100 Double unders
Only One athlete may work at a time.

POST YOUR BEST CAPTION TO THE COMMENTS

LAST CHANCE!! SIGN-UP NOW!! CFCM IS HOSTING THE CF STRIKING CERTIFICATION APRIL 14TH-15TH. TO REGISTER OR FOR MORE INFORMATION CLICK HERE: http://www.regonline.com/Register/Checkin.aspx?EventID=1058266 .

JUMP ROPE UPDATE: We spoke with the company and the Jump ropes were shipped today and should arrive within a couple days.

WOD
1st
Deadlift 3-3-3-3-3

2nd
Skill Work-Handstand Pushups

3rd
5 Rounds for time of:
Row 300meters
20 Pullups
20 30” Box Jumps
20 30lb Wall Balls

ENDURANCE TEAM:
***Reminder Endurance Team Meeting this Sat at 8am.***

Be ready to leave the gym at 5:15
Run:
5 minutes, rest 2:30 minutes
6 min, rest 3:00 min
7 min, rest 3:30
8 min

CFCM WOULD LIKE TO THANK EVERYONE WHO COMPETED IN THE CROSSFIT OPEN. WE WOULD ESPECIALLY LIKE TO THANK THOSE ATHLETES WHO CONTRIBUTED TO OUR TEAMS SCORE. WE PLACED 34TH. THOUGH IT IS NOT ENOUGH TO MAKE THE REGIONAL COMPETITION WE ARE VERY PROUD OF EVERYONE’S HARD WORK.

WE WOULD LIKE TO GIVE A SPECIAL CONGRATULATIONS TO ONE OF OUR TRAINERS ANGELA KAMENDULIS WHO QUALIFIED INDIVIDUALLY FOR THE REGIONAL COMPETITION. GREAT JOB ANGELA!!! WE HOPE THAT EVERYONE WILL GO TO CHEER HER ON IN MAY.

WOD
1st
Squat Snatch 3-3-1-1

2nd
“Nicole”
5 Rounds for time of:
95lb Overhead Squat, 15reps
400meters

SUNDAY FUNDAY
9AM-10AM: On-Ramp Make-Up
10AM-11AM: Sunday Funday WOD
11AM-1PM: Open Gym
1PM-2PM: CF KIDS

Sunday Funday WOD
30 Burpees
30 Double Unders
30 Dumbell Hang Squat Cleans
30 K2E
30 WallBalls
30 Pullups
3 Rope Climbs

Team Paleo Challenge Week #4
AMRAP 15 minutes of:
Unassisted Pullups
Strict Pushups
Wall Ball Situps 20/16
Air Squats
Rope Climbs
Kb Swings 1.5/1
Tire Flips
Prowler Pushes with pair of 45s/25s
Double Unders
Knees to Elbows
Ring Dips No Band
Burpees
Monkey Bars (each bar is 1 rep)
Teams must assign 1 exercise to each team member. Athletes may only work on their assigned exercise. Teams are scored based on team total rep counts.

WEEK 4 CHEAT: 6oz of Blue Agave Tequilla per WEEK.

WOD
1st
Ground to Overhead-10min time limit

2nd
“135lb of Death”
5 Rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

CROSSFIT OPEN 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOMEN: 65LBS

THE RULES

WOD
For time:
21-18-15-12-9
400 meter Run
Kettlebell swings, 1.5pood
20 lb Wall Ball Situps
24″ Box Jumps

only run the 400 meters once at the beginning of each rep sequence

ENDURANCE TEAM:
Be ready to leave the gym at 5:15!
Run:
3 x 1mile
Rest 3 minutes between intervals

TEAM WOD
In Teams of 2:
Deadlift 225lb/135lb, 25reps each
100 Pullups
Deadlift 225lb/135lb, 25reps each

***Only one athlete may work at a time. Athletes must complete their full 25Deadlifts before beginning their pullups.

On Saturday, March 24, 2012 Nate Reando, along with several members of the Worcester Police Gang Unit, will be inducted into the Boys and Girls Club Hall of Fame.  This is the highest honor that the Boys and Girls Club awards.  Over the last ten years the Gang Unit has raised over $750,000 for the Boys and Girls Club, thru the Give Kids A Fightin’ Chance Charity Boxing Event.  Please join us to help celebrate the event at Viva Bene, located at 144 Commercial St, Worcester, Ma 01608  (508) 799-9999.  8:30 p.m. – ?

WOD
1st
Front Squat 2-2-2-2-2

2nd
Skill Work-Double Unders

3rd
4 Rounds for max reps of:
Bear Crawls, 1min
20lb Wall Balls, 1min
Hack Squats, 1min
Pushups, 1min
Rest, 1min

WOD
1st
Push Jerk 1RM

2nd
For time:
Row 1000meters
20 Push Press, 135lb
Row 750meters
15 Push Press, 135lb
Row 500meters
10 Push Press, 135lb
Row 250meters
5 Push Press, 135lb

SUNDAY FUNDAY
9AM-10AM: ON-RAMP MAKE-UP CLASS
10AM-11AM: SUNDAY FUNDAY WOD
11AM-1PM: OPEN GYM / SKILL DEVELOPMENT / CF GAMES OPEN WOD
1PM-2PM: CF KIDS

PLEASE EXCUSE OUR APPEARANCE:
You will notice when you walk into the gym that the center lifting platform has been pulled up. We are in the process of leveling the floor. We are trying to have the floor done as soon as possible and we apologize for the inconvenience.

SUNDAY FUNDAY WOD
Strong Man WOD to be announced at 10am.

Sweet potato waffle:  combine a favorite breakfast with your post WOD recovery meal, all without taking a cheat day!  Recipe from Paleo Made Easy available at http://deliciousprimalcooking.com/

PALEO TEAM CHALLENGE #3
“5k Rowing Relay”
Each member of your team must row 5k. Only one athlete may work at a time. The next athlete can not begin until the previous athlete has completed their whole 5k row. Since Team 4 is short one person teams 1,2,&3 will choose one athlete to sit out of the challenge.
Also check your email for a Paleo Challenge update with team standings and the weekly “food cheat”

JUMP-N-ROPE SEMINAR
Having trouble getting a double under?? Want to become more efficient with the jump rope??  CrossFit CenterMass is hosting a jump rope seminar on April 28th. The seminar is taught by Molly Metz, a 5-Time World Jump Rope champion.
For more details and to register for the seminar go to:
http://www.regonline.com/Register/Checkin.aspx?EventID=1079823
CFCM members will receive a discount.  The discount code will be written on the white board at the gym.

WOD
1st
Weighted Pullup 1RM-10min time limit

2nd
AMRAP in 20min of:
3 Handstand Pushups
5 Pullups
7 Pushups

CROSSFIT OPEN WORKOUT 12.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

THE RULES

Here is a video about muscle-up efficiency. Good Luck to all our athletes!!

WOD
For time:
Run 1 mile
Five rounds of:
15 Kettlebell swings, 1.5 pood
10 Burpees
5 Squat cleans, 135lb
Run 1 mile

Endurance WOD:  Be ready for 5:15 (inside EWOD)

Sprint 100M on the minute for 10 mins.  (down and back on the turf 2x)