REST / MAKE-UP / SKILL DEVELOPMENT DAY

IT’S PALEO CHALLENGE TIME!!!

AS THE SNOW BEGINS TO MELT IT IS TIME TO START THINKING ABOUT THOSE BEACH BODIES.  IF YOU ARE LOOKING TO TAKE YOUR FITNESS TO THE NEXT LEVEL OR YOU ARE JUST TRYING TO SHED A FEW POUNDS IT’S TIME FOR THE CROSSFIT CENTERMASS PALEO CHALLENGE.

START DATE: March 12 2011

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

FINISH DATE: June 12 2011

COST: $50 TO BE PAID AT THE TIME OF REGISTRATION.  Price includes…

• Nutrition Course
• Course materials
• Body Fat testing

TO REGISTER SIGN UP AT THE FRONT DESK.  ALL ARE WELCOME.  GET YOUR FAMILY AND FRIENDS INVOLVED.

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).  Men in shorts, Women in shorts and sports bra. 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”

• 3o Reps For Time
• Clean and Jerk 135lb
• We will offer scaled weights for each fitness level

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:

1^st Place: $300

2^nd Place: $200

3^rd Place: $100

TUESDAY MORNING ENDURANCE CLASS

5:30-6:10

WILL INCLUDE ENDURANCE WOD AND MOBILITY EXERCISES

REST DAY/MAKEUP DAY/ SKILL DEVELOPMENT

Congratulations to Team CFCM.  Yesterday at the Charles River Crossfit throwdown the team of Angela Kamendulis and Mike Splatro finished in 1st place.  The team of Mel Mikels and Dan Sawicki finished in a very imnpressive 9th place.  Awesome job by our 2 teams.  It was also a great showing by the members of CFCM that traveled to this event.  We were very well represented.  Keep up the great work….

ATTENTION MEMBERS:  Saturday we will be CLOSED.  Everyone will be headed down to Charles River CrossFit for a throwdown.  We have two great teams that will be representing CFCM.  Please go down and show your support.

We will be meeting at the gym at 06:30am.  We will go next door for a quick breakfast and then leave.

Sunday’s running will start at 07:30am.  We will be heading out for a 12-13 mile run.  If you canot do that distance, please still come and you can scale it as you need.  Sundays temps are looking good.

Thursday morning 5:00am.  CFCM Running team’s 4 mile run……Only 18 days till Hyannis…………

Saturday morning we will be meeting at the gym at 6:30am for our trip to Charles River Crossfit in Needham MA.  We are sending 2 teams to compete in their throwdown.  If you would like to join us please meet here or at their gym. We have 2 great teams representing CFCM.  Please come and show your support. Their address is: 145 Rosemary Street, Entry C,Needham, MA 02494