PALEO CHALLENGE UPDATE: Remember that you have until Friday to register for the Paleo Challenge. There have been some questions about the format. If you can not make the first day on Sunday you can still participate. Just contact Tim and he will set up an alternate date to get you going. The team weekly challenge will not need to be completed with the whole team together. The challenges will be designed for all skill levels and will be able to be completed on an individual basis. If you are unsure about whether you can do it or not please email Tim.

WOD
4 Rounds for max reps of:
115lb Power Clean, 1min
115lb Front Squats, 1min
24” Box Jumps, 1min
Row, 1min
1min rest

ENDURANCE TEAM:
Please check out the CFCM ENDURANCE page for new information and upcoming events………

Team WOD
20 x 200 meters

With a partner, take one of the blue bands. One person puts it around their waist and the other holds the band and pulls back. You will then run 200m as fast as you can while your partner tries to hold you back. Alternate each round until 10 rounds per athlete are performed.

CONGRATULATIONS TO EVERYONE WHO COMPLETED OPEN WOD 12.1
HERE ARE OUR TOP THREE WOMEN AND TOP THREE MEN SO FAR.
WOMEN
1. ANGELA KAMENDULIS – 107 REPS
2. JOANNA KAMENDULIS – 106 REPS
3. BRIE HOUGHTON – 105 REPS
MEN:
1. JOE SHEA – 110 REPS
2. RYAN CARBONE – 105 REPS
3. SCOTT PADDOCK – 105 REPS

WOD
1st
Push Press 1 Rep Max

2nd
8 Rounds for max reps of:
Push Press, 75lb, 20secs on-10secs off
Jumping Alternating Lunges, 20secs on-10secs off

In case you were wondering how to do 161 Burpees in 7 min. Apparently you need to be Russian and listen to Maroon 5. Check out the video. This kid kills it.

ATTENTION MEMBERS A COUPLE DAYS AGO WE HAD A VISITING CROSSFITTER WHO LOST A RING IN THE GYM. THIS RING IS VERY SENTIMENTAL TO HER AND IS A FAMILY HEIRLOOM. THIS RING IS DESCRIBED AS A WHITE GOLD ANTIQUE STYLE WEDDING BAND WITH A DIAMOND. IF ANYONE HAS SEEN THIS RING OR HAPPENS TO COME ACROSS IT COULD YOU PLEASE GIVE IT TO A TRAINER. THANK YOU.

REST DAY/ MAKE-UP DAY/ SKILL DEVELOPMENT
9am-10am: On-Ramp Make-up class
10am-11am: Sunday Funday WOD
11am-1pm: Open Gym
1pm-2pm: CrossFit Kids

SUNDAY FUNDAY WOD
31x Burpees
400m Row or 400m Run*
31x Pull Ups
400m Row or 400m Run*
31x Sit Ups
400m Row or 400m Run*
31x Push Ups
400m Row or 400m Run*
31x Air Squats
400m Row or 400m Run*

*Row or Run: Determined by a coin toss. Each member will flip the coin 5 times.
Heads – Rowing
Tails – Running

GOOD LUCK TODAY TO OUR ENDURANCE TEAM (PICTURED BELOW) WHO IS TRAVELING TO HYANNIS TO RUN THE HYANNIS HALF MARATHON.

CF GAMES UPDATE:
GREAT JOB TO EVERYONE WHO COMPLETED THE FIRST WORKOUT OF THE CROSSFIT GAMES OPEN. WE WERE GLAD TO SEE THAT SEVERAL MORE PEOPLE JOINED IN ON THE FUN AND REGISTERED TODAY AFTER DOING THE WOD.

REMEMBER YOU NEED TO LOG IN TO YOUR PROFILE ON THE GAMES WEBSITE AND SUBMIT YOUR OWN SCORE AND THEN WE WILL VALIDATE THEM. IF YOU FEEL LIKE YOU COULD DO BETTER THAN TODAY YOU HAVE ANOTHER CHANCE DURING OUR “OPEN GYM” ON SUNDAY. ALL SCORES MUST BE SUBMITTED BY 5PM ON SUNDAY SO WE HAVE TIME TO VALIDATE THEM. DO NOT WAIT TILL THE LAST MINUTE.

IF YOU WANT TO GET IN ON THE ACTION YOU STILL HAVE UNTIL SUNDAY AT 5 TO REGISTER. AFTER THIS SUNDAY NO ONE ELSE WILL BE ABLE TO JOIN OUR TEAM SO DON’T MISS OUT.

WOD
“Totals”
Press, 1rep max
Deadlift, 1rep max
Bench, 1rep max
Squat, 1rep max

“CROSSROADS OF OURSELVES” BY RYAN CARBONE
IF YOU DON’T HAVE A SUBSCRIPTION TO THE CROSSFIT JOURNAL YOU SHOULD DEFINITELY GET ONE. THE CF JOURNAL IS A WEALTH OF KNOWLEDGE POSTING ARTICLES AND VIDEOS ON A WIDE ARRAY OF ALL DIFFERENT ASPECTS OF CROSSFIT. ALL AT A VERY LOW PRICE. IN CASE YOU MISSED IT OUR VERY OWN TRAINER RYAN CARBONE WAS RECENTLY PUBLISHED IN THE JOURNAL FOR AN ARTICLE WRITTEN ON HIS BLOG. GREAT JOB RYAN. TO READ HIS ARTICLE CLICK HERE: http://journal.crossfit.com/2012/02/crossroads-of-ourselves.tpl

CrossFit Games Open Competition Week 1

Every Friday we will be hosting the CF Open WOD. This will be for the next five weeks. We are asking our members to please wait until Friday to complete the WOD. If you are unable to get to the gym on Friday then you will have one final opportunity to make it up during our Open Gym times on Sunday. All scores must be submitted by Sunday evening at 5pm. If you are a registered Games athlete your score must be VALIDATED. This is why we are hosting the workout on a specific day. The CFCM staff will either personally monitor or oversee the validation process of each competing athlete. There are athletes who will be visiting our gym on these days so you may see some new faces. If you are not a registered Games athlete then you are still invited to participate in the WOD as this will be the daily WOD for the gym. Scaling will still be available each week for all fitness levels.

WEEK 1 WOD
AMRAP in 7 Minutes
Burpees

Below is a vidoe posted by CrossFit HQ describing the standards. If you are competing please review this video so you understand what our trainers will be expecting.

WOD
AMRAP in 20min:
10 Ball Pushups
10 Supine Ring Pullups
10 Kettlebells, 1.5 Pood

COMPETITION TEAM: REST DAY

ENDURANCE TEAM:
Thursday:
Be ready for 5:15

INDOOR WORKOUT….2500m row, followed by foam roller & mobility drills.

LET THE GAMES BEGIN!!!!

Today is the first day of the CrossFit open.  The open is a five week competition with one workout being posted each week.  The top teams will be selected to advance to the regional competition.  The first workout will be posted later in the day.  We will be completing this workout on Friday in the gym.  We have almost 40 people signed up for our team.  This is great to see.  Remember you still have until Sunday to register.

JUMP ROPE ORDER
A lot of members have been asking about jump ropes so we have decided to do a bulk order. We will be ordering from RX Jump ropes – www.rxjumpropes.com. These are the best jump ropes we have found and hold up well to the day to day beating of a CrossFit workout. A jump rope is a piece of equipment that is specific to each person which is why we are having each member purchase their own versus the gym buying a bunch of generic sizes that won’t get used and will hinder your ability to perform batter. This website offers different style handles, different style cables and are cut specifically for your size. We will have an order form at the front desk. Please choose what color handles you want, what style cable you would like, and the length of rope. The cost is $35 for their solid series and $45 for their tactical series. Please go to their website so you can read the description of each cable and see what level would mach your double under abilities. Below is a video of how to properly measure a jump rope.

TEAM WOD
In teams of 2:
For time:
100 Squat Snatches 95/65

***At the top of each min each athlete must complete two turf Sprints. Down and back = One Sprint.  Only one athlete may run at a time***

WOD
For time:
50-40-30-20-10
Box Jumps, 20”
Double Unders
Plate Situps, 45lb

COMPETITION TEAM: Complete Today’s WOD

ENDURANCE TEAM:
Be ready to leave the gym at 5:15am
Run:
7 x 3 minute intervals
Rest 2 minutes between intervals

WE ARE OPEN NORMAL BUSINESS HOURS TODAY

SHOUT OUTS!!: Congratulations to Steve and Pat who finished the C.R.A.S.H.-B. and represented the gym very well. Great job guys. Its not easy going up against elite level rowers and holding your own. We’re proud of you both for giving it your all. A Big congratulations also goes out to Joe B. and Renee G. who competed at CrossFit Vagabond. Renee took 3rd place!! Great job you two. Way to crush it!!

PROGENEX UPDATE: If you put your name down on the list please pay by Tuesday night. $70 for more Muscle and $60 for Recovery. We spoke to the Progenex reps and even though the product is back ordered they should have more in stock by the end of the week.

CROSSFIT GAMES UPDATE: It is great to see so many of our members signed up for the Games. The next five weeks is going to be a lot of fun. If you have not signed up yet please go to the games site and register. You have until 5pm on Sunday but don’t wait. If you are unsure about whether this is for you or not please seek out a trainer.

PALEO CHALLENGE 2012 IS HERE!!!!: Everyone has been asking for it and now it has arrived. This time around we are changing things up. This competition will be a Team Challenge. Please click on our 2012 Paleo Challenge tab under Nutrition and read about the rules. Then sign up at the front desk. We have 7 trainers who will be the team captains so we are looking for a lot of participants. If you are looking to take your training to the next level then Nutrition is the answer. What better way then to have the support of a whole team behind you. Check it out and sign up today. Registration will close March 2nd so we have time to pick the teams.

COMPETITION TEAM:
Warmup
3 Rounds
10 GHD
10 GHD Situps
Turf Suicide

Row 2000M
75 Wall Ball 30/20lb
Row 1000m
50 Wall Ball 30/20lb
Row 500
25 Wall Ball 30/20lb

9-10AM: ON-RAMP MAKE-UP CLASS
10-11AM: SUNDAY FUNDAY WOD
1-2PM: CROSSFIT KIDS CLASS

FUNDAY WOD
“OSTENSIBLE DEJA VU”

400m Run
2 Rounds:
10X KB Swings (70/55)
10x Box Jumps (30/24″)
500M Row
2 Rounds:
10 x Hand Release Push-Ups
10 x Power Cleans (135#/95#)

REST EXACTLY 2 MINUTES…
& REPEAT FROM THE BEGINNING ONE MORE TIME…

For Every second you are behind your first effort, you owe One Burpee.

WE WOULD LIKE TO WISH PAT FRIZELLE AND STEVE ROBINSON LUCK.  TODAY THEY ARE TRAVELING TO BOSTON TO COMPETE IN THE C.R.A.S.H. – B. NATIONAL ROWING COMPETITION.  IN THE ABOVE PHOTO YOU WILL NOTICE THERE ARE THREE ROWERS BUT ONLY TWO COMPETITORS.  WHO DO YOU THINK BACKED OUT??  POST YOUR GUESS TO THE COMMENTS.

ENDURANCE TEAM:
Group run leaving from the gym at 7:30am
Distance – 6-7 miles

One week until Hyannis!

GOOD LUCK to Joe Boulanger and Renee Gagnee who are competing today at CrossFit Vagabond. Way to represent!!

CONTEST WOD
“McGhee”
AMRAP in 30min of:
275lb Deadlift, 5reps
13 Pushups
9 Box Jumps, 24”

We think it is important to remember the man who this WOD is named after.  Many a times we post these workouts without stopping to think about the person that has given their life for this country.  We are all grateful for their service and as you attack this WOD today give it all that you have as Cpl. McGhee has given all that he had.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

COMPETITION TEAM:
Warmup As Needed
AMRAP 20 Min
80 Pullups
70 Box Jumps
60 Thrusters
50 Burpees
Remaining time row for calories

WOD
1st
Squat 5-3-1(or more)

2nd
For time:
75lb Back Squat, 50reps
5 Rope climbs
75lb Back Squat, 40reps
4 Rope Climbs
75lb Back Squat, 30reps
3 Rope Climbs
75lb Back Squat, 20reps
2 Rope Climbs
75lb Back Squat, 10reps
1 Rope Climb

CROSSFIT STRIKING IS COMING APRIL 14 AND 15 TO CFCM
SIGN UP FOR ONE OF THE MOST SOUGHT AFTER SPECIALTY CERTS OFFERED BY CROSSFIT.

COMPETITION TEAM: Rest Day

WOD
1st
Bench 5-3-1(or more)

2nd
5 Rounds of:
Bench Press, Max reps
Pullups, Max Reps

***Use a weight that will allow you 10-20 reps per round. Do not prolong rest time. Benches will be shared so move each other along quickly.

WE ARE PUTTING TOGETHER A BULK ORDER OF PROGENEX THAT WILL GO OUT ON MONDAY.  THERE IS AN ORDER FORM AT THE FRONT DESK FOR ANYONE WHO IS INTERESTED.  PROGENEX IS A GREAT PROTEIN POWDER THAT IS USED BY OUR TRAINERS AND MANY OTHER TOP LEVEL COMPETITIORS IN THE CROSSFIT COMMUNITY.  THEY OFFER TWO DIFFERENT PRODUCTS.  “RECOVERY” IS USED POST WORK OUT AND COMES IN TWO DIFFERENT FLAVORS.  THE “MORE MUSCLE” POWDER CAN BE USED IN CONJUNCTION WITH THE RECOVERY POWDER FOR MORE MUSCLE GAIN AND ALSO AS A MEAL REPLACEMENT SHAKE.  THE MORE MUSCLE IS ONLY AVAILABLE IN CHOCOLATE.  THE COST IS $60 FOR RECOVERY AND $70 FOR MORE MUSCLE.  PLEASE PAY UP FRONT FOR YOUR ORDER.  WE WILL BE PLACING THE ORDER MONDAY NIGHT SO PLEASE FILL OUT THE ORDER FORM AND PAY PRIOR TO THAT.

COMPETITION TEAM:
Warm up
Crossfit warmup

5 rounds
20 box jumps 30/24
3 Clean & Jerks 185/125
20 Wall Ball 30/20
5 rope climbs
Sled pull 90/45
Forward down and pull
Backwards on the way back

ENDURANCE TEAM:
Be ready to run at 5:15
Downhill training

WOD
In Teams of 2:
For time:
Row 1000 meters
100 Kettlebell Swings, 2 Pood
Row 1000 meters
100 Box Jumps, 30”
Row 1000 meters
100 Thrusters, 115lb
Row 1000 meters
100 Burpee Pullups

***Only one athlete may work at a time. All reps are shown as team totals.

REGISTRATION IS NOW OPEN!!! REGISTER TODAY FOR THE CROSSFIT GAMES!! GO TO GAMES.CROSSFIT.COM TO JOIN THE CROSSFIT CENTERMASS TEAM. WE WILL BE PARTICIPATING IN THE GAMES OPEN WODS WHICH WE WILL HOST EVERY FRIDAY AT THE GYM. LAST YEAR OUR TEAM MADE IT TO THE REGIONAL COMPETITION AND WE ARE HOPING TO HAVE A GREAT SHOWING AGAIN THIS YEAR. WE ARE ENCOURAGING ALL OUR ATHLETES TO REGISTER. THIS IS A GREAT WAY TO TEST YOUR ABILITY NO MATTER WHAT LEVEL OF FITNESS YOU ARE AT. YOU CAN SEE WHERE YOU STAND AGAINST THE REST OF THE WORLD. THIS IS A FUN TIME AT THE GYM AND EVERYONE GETS INTO THE GAMES SPIRIT. IF YOU HAVE ANY QUESTIONS ABOUT THE GAMES PLEASE GO TO THE GAMES SITE AND CHECK IT OUT. CF HQ IS CONSTANTLY ADDING VIDEOS AND STORIES TO THE SITE AND IT IS TRULY AMAZING TO SEE HOW THE FITTEST MAN AND FITTEST WOMAN ARE CHOSEN. BE A PART OF THE ACTION AND REGISTER TODAY.

COMPETITION TEAM: Complete Team WOD & Scale UP!

WOD
1st
Deadlift 5-3-1(or more)

2nd
3 Rounds for time of:
225lb Deadlift, 15 reps
Pullups, 15reps
135lb Power Cleans, 15reps
135lb Floor Wipers, 15reps

COMPETITION TEAM:
Warmup
3 rounds
10 Ring Dips
10 K2E

10-8-5-3-1-3-5-8-10
Deadlift 205/145
Weighted pullups
Push press 135/95

Go up 10 lbs as reps go down and drop 10 lbs as reps go up

ENDURANCE TEAM:
Be ready to row at 5:15am!

Row:
2 x 500m with 1:00 rest between
2 x 1000 with 3:00 rest between
Deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m