ATTENTION MEMBERS!!  CFCM is forming another team for our next challenge… The GORUCK Challenge.  This is a 15-20 Mile adventure that is led by Green Berets and will last about 8-10 hours.  During this challenge you will be wearing a GORUCK pack filled with 20lbs of bricks.  As a team we will be tested not only physically but mentally.  We are registering for Sept 16th at 6pm.  Space is limited so if you are interested sign up now.  The price goes up as of this Saturday.  If you want to join our team email Tim at info@crossfitcentermass.com and we will give you the discount code good for $20 off your registration.  WARNING!!  Please read up on this challenge and watch the videos before registering.  You WILL get wet, you WILL be cold, you WILL be tired, and you WILL be pushed to your breaking point.  If all that sounds fun to you.  Then we want you on the team.   Go to www.goruckchallenge.com for more info.

WOD
AMRAP in 20 min of:
20 Wall Balls, 11’/9′ 20lb
4 Rope Climbs
20 Box Jumps, 24″

Reps are shown as Team totals.  The Wall Ball may not touch the ground throughout the entire WOD.  Penalty=10KTE each at the end of the fouled round.

WOD
For time:
225lb Deadlift, 21reps
400meter run
225lb Deadlift, 18reps
400 meter run
225lb Deadlift, 15reps
400meter run
225lb Deadlift, 12reps
400meter run

COMP TEAM…SCALE WEIGHT OR run with Vest

WOD
Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

COMP TEAM…. 5 rds of 10 HSPU’s after daily wod

The very first battle with the ice cold water!!!

Rest Day/Make up Day/Skill Development

half-marathon runners…long run.  you should be getting close to your 10 mile run.  there are only a few weeks left.

We will run a WOD at 11am.  It will only be run once.   This will be a challenging WOD.  And approx. 30 mins long.

WOD
5 Rounds for a time of:
20 Wall Ball Shots, 20lb
20 Toes to Bar
20 Box Jumps, 30″

WOD
4 rds
15reps-135lb/95lb Squat Clean
400m run

COMP TEAM: Daily WOD  scale weight up…

ATTENTION MEMBERS!!

WE ARE TRYING TO GET A LARGE GROUP REGISTERED FOR THE WORCESTER HALF MARATHON.  I HAVE CONTACTED THE RACE DIRECTOR AND HE IS GOING TO GIVE OUR GYM MEMBERS A $10 DISCOUNT.  WE WILL WRITE THE DISCOUNT CODE YOU NEED WHEN YOU REGISTER ON THE WHITE BOARD IN THE GYM.  PLEASE REGISTER AS SOON AS POSSIBLE.  WE WILL ALSO BE ORDERING MARATHON SHIRTS.  LOOK FOR A T-SHIRT SIGN-UP SHEET IN THE GYM.

WOD
5 Rounds for time of:
Row 500meters
20 Burpees
20 Bent over Barbell Rows, 135lb/95lb
20 Ring Dips

COMP TEAM…add a 5k to your day..AFAP

The weekends first team event……

Team WOD
In Teams of 2:
For time:
1.5/1  Pood Kettlebell Swing, 100Reps
45lb/25lb Plate Situps, 100 reps
95lb/65lb  Hang Power Clean, 100 reps
Back Ext, 100 reps
20″ Box Jumps, 100 reps
Rope Climb, 10 ascents
1 mile Run

Reps are shown as team totals.  All reps must be completed before moving onto the next exercise.  The KB must not touch the ground until the run.  KB does not have to be brought on the run.  Athletes must complete the run together.  Penalty for KB touching ground=10burpees each.

While running the Tough Mudder the CFCM team was passing the starting line for another heat and the National Anthem was playing.  It was amazing to see our whole team come to a complete stop in respect for our country,  It was not about our run time or whose team was winning.  It was about Patriotism.  These are the people who we are proud to call members of CrossFit CenterMass.  This is a memory that will last forever in the hearts and minds of everyone running that day.

WOD
Deadlift 5-5-5-5-5
Power Clean 3-3-3-3-3
Stiff leg Deadlift 10-10-10-10-10

COMP TEAM DAILY WOD.

This morning we will meet at 5am for a 5 mile run.

Here is your CFCM Tough Mudder Team.  10 of the most gruling miles that you could possibly think of running plus the added effects of mud, ice, fire, tunnels, electricity, 12′ walls, ice glaciers, and 35 degree water that they swam, walked and crawled in.  Everyone of these true TOUGH MUDDERS represented the CFCM family once again with flying colors.  CONGRATULATIONS TO ALL…….AND DONT FORGET, THIS UPCOMING WEEK IS WEAR YOUR TM HEAD BAND WEEK.  WEAR IT WITH PRIDE YOU ALL EARNED IT.  

WOD
“Hollbrook”
10 Rounds each for a time of:
115lb Thruster, 5reps
10 pullups
100meter sprint
Rest exactly 1min between rds

COMP TEAM DAILY WOD + goat work.  You know your weaknesses…work on one.

ALSO with the TM now over our endurance focus turns to the Worcester Half-Marathon.   On Sunday June 5th we will again be running this race.  Last year we had a great turnout with a nice post race party.  Here is the link to register.  http://www.active.com/half-marathon/worcester-ma/worcester-half-marathon-2011.

We will continue our AM running as well.  Tomorrow we will meet at 5am for a 5 mile run.

Rest Day/Makeup Day/Skill Development

WOD

Run 10K

Comp Team.  Wear a vest for half or all

WOD
Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Hack Squat 10-10-10-10-10

TOUGH MUDDER TEAM:REST
COMP TEAM:DAILY WOD
For those taking today off as a rest day prior to the tough mudder, we are taking a group trip to bikram yoga in auburn. The class is at 6am and costs $6.00. If you are interested please meet us there by 5:45am. If you have never heard of this, please check out the web site. It is a yoga class conducted at around 100 degrees, so you will sweat.

WOD 1
5 Rounds for time of:
30 Double Unders
Body Bench Press, 10reps

WOD 2:  5 rds of 10 clapping pushups followed by a sprint to adams st and back

COMP TEAM:  2 Daily WODs then 100 GHD situps….weighted if possible

For those taking tomorrow off as a rest day prior to the tough mudder, we are trying to plan a group trip to bikram yoga in auburn. The class is at 6am and costs $6.00. If you are interested please reply to these comments. If you have never heard of this, please check out the web site. It is a yoga class conducted at around 100 degrees, so you will sweat.

***Attention Members***

We will be closing the Gym early tomorrow night for the Give Kids a Fighting Chance Event.  The Gym will be closing at 7pm instead of 8pm.  Sorry for the inconvenience.

ALSO…..For those running the long awaited TOUGH MUDDER.  Please go online to the Tough Mudder site.  Navigate to the New England event.  Under the Event Updates heading, please find the link  “participant instructions.”   Open the  file.  Once open, scroll to item 5, registration.  Please read all 3 steps.  In order to save time, please print out the waiver ahead of time.  This is going to be a very busy and hectic morning.  To save time, do this prior to the race and bring it with you.  ALSO, if you are bringing someone that is going to watch, you might want to check out the spectator heading.  They are required to buy tickets, so please check that out at well.

Team WOD
In teams of 2:
4 Rounds for time of:
Run 400 meters
40 Overhead Squats, 95lb/65lb
40 Pullups

***Athletes will run together.  Reps are shown as team totals.