CrossFit CenterMass

WOD Wednesday 4/8/09

“135 Pounds of Death”
Five Rounds For Time of:
135lb Deadlift, 15reps
135lb Hang Power Clean, 12reps
135lb Front Squat, 9reps
135lb Push Jerk, 6reps

Results of 4/7/09 WOD
Nate-200/205/200
Tony-175/205/185
Terry-205/205
Joe-155/165
Luis-165/195/190
Jim-125/140/140
Rebecca-55/55/45
Dave-165/165/165
Maury-155/165/165
Kyle-125/135/135
Andy-145/155/155
Lisa-65/65/65
Steve-125/145/125
Dom-125/140/135
Rich-210/220/220
Steve-160/205/205
Tracy-55/55/55
Paul-155/165/165
Rachel-85/85/85
Gary-115/155/150
Claudine-65/75/55
Jeremy-165/175/155
Sully-165/175/155

Posted by admin 0 Comments April 12, 2009

WOD Tuesday 4/7/09

Complete The Following:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Got more “energy”. “Neuroendocrine adaptation” is a change in the body that affects you either neurologically or hormonally. It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response. (Above information was taken from the CrossFit Journal article Foundations).

Results of 4/6/09 WOD
Lt-24:34
Jim-22:02
Ron-24:00
Craig-27:40
Keith-22:52
Nate-24:40
Deanne-30:20
Matt-23:43
Micah-21:58
Kyle M.-28:06
Ryan-22:49

Rowers
Rachel-22:47
Dan-18:22
Sully-23:14
Al-22:33
Bob-25:08
Matt-24:20
Dom-20:27
Steve O.-20:07
Matt-22:00
Rich-19:37
Jeremy-21:18

Posted by admin 0 Comments April 12, 2009

WOD Monday 4/6/09

Run 5K
The run is not a jog. Run as hard and fast as you can to minimize your time.

Kyle “Big Lifts” Cortis deadlifting at the Barbell Certification.

Posted by admin 0 Comments April 12, 2009

WOD Sunday 4/5/09

Rest Day/Open Gym/Skill Development

Road to the Games 2025

Results of 4/4/09 WOD
Rachel-83
Micah-78
Dan-101
Steve-205
Ron R.-155
Lt.-160
Terry-147
Jim-130
Steve-126
Mike-87
Matt-117
Dixie-34
Lynne-96

Posted by admin 1 Comment April 12, 2009

WOD Saturday 4/4/09

“Lynne”
Five Rounds For Max Reps of:
Body Weight Bench Press
Pull-ups
(Rest as needed. Total all reps for a score.)

(Above is Terry puking 26:30 into the workout today and finishing at 27:38). The Puke Bucket is there for your convenience. After using the Puke Bucket we would like you to 1.) sign the bucket, and 2.) more importantly, CLEAN THE BUCKET. There is not much worse then dried puke in a bucket. For those wondering Terry did sign and clean the bucket.

Results of 4/3/09 WOD
Micah-21:11
Deanne-26:35
Matt-18:30
Pat-22:38
Gary-25:00
Mike D.-23:20
Dom-6:33
Mike-9:56
Jeremy-11:04
Bob-13:29
Al-13:28
Lisa-11:25
Sully-11:15
Ryan-9:17
Steve-10:00
Terry-27:38
Dan-14:16
Dixie-18:26

Posted by admin 1 Comment April 12, 2009

WOD Friday 4/3/09

For Time:
45 Double Unders
135lb Squat Clean, 45 Reps
45 Ring Dips
45 Double Unders
(If you can not do Double Unders, sub Tuck Jumps)

Kyle isn’t this the bag you left behind at the cert? (The above picture was taken of Gillian Mounsey. The bag is part of a product line by Gillian Mounsey and Staci Rudnisky)

Results of 4/2/09 WOD
Dixie- 34:35
Deanne-31:15
Ryan M.-30:59
Ron R.-38:40*
Jim G.-31:28
Andy F.-35:37
Steve F.-31:02
Kyle M.-42:41*
Lt.-33:03*
Rich-34:00
Steve-25:41
Tiv-29:57
Matt-24:10
Al-23:09
Bobby-23:10
Jimmy-24:04
Lisa-20:15
Steve-24:34*
Rachel-28:05
Matt-18:45
Jeremy-25:10
Sully-26:25
Jules-33:57
Dan S.-28:32

Posted by admin 0 Comments April 12, 2009

WOD Thursday 4/2/09

Three Rounds for Time of:
800 Meter Run
21 Kettlebell Swings (1.5 pood)
21 Thrusters (95lbs)
21 Pull-ups
(Women KB=35lbs, Thrusters=65lbs)

Riggles dreaming of his Power Clean workout. Don’t get discouraged if you did not do good with the Power Cleans. It is a difficult exercise to learn. Once learned the Power Clean is a great explosive exercise used to develop athletic strength.

Posted by admin 0 Comments April 12, 2009

WOD Wednesday 4/1/09

Complete The Following:
Power Clean 3-3-3-3-3

Starting Strength by Mark Rippetoe breaks down five basic barbell strengthing exercises, the Squat, the Deadlift, the Bench Press, the Press, and the Power Clean. Click on the image to view the Starting Strength Website. Also check out the pictures from this weekends Barbell Certification in our Photo Gallery.

Results of 3/31/09 WOD
Dixie- 23:50
Jim G.-16:57
Ron R.-15:59*
Pat- 16:20*
Ryan-15:40*
Kyle M.-20:55*
Matt C.-15:33*
Lt.-14:43*
Craig-17:27*
Terry-14:05*
Finn-15:49
Bobby-17:00
Dom-16:19
Matt-17:24
Jimmy-15:28
Steph-12:23
Jules-13:03
Mike-16:36
AC-12:44*
Steve-11:40
Tiv-13:50
Matt-13:00
Sully-14:33*
Jeremy-14:49*
Rich-14:39*
Gary-15:34*
Paul-14:55*
Tracy-19:03
Rachael-14:26
Dan-12:29*

Posted by admin 0 Comments April 12, 2009

WOD Tuesday 3/31/09

Five Rounds For Time:
Front Squat 135lbs (85lbs), 10Reps
Run 400 Meters

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat”. (Mark Rippetoe)

Results of 3/30/09 WOD
Pat M.- 260
Ron R.-227
Jim G.- 261
Lt.- 267
Matt C.- 243
Deanne- 219
Liz- 224
Nate- 247
Andy- 182
Bobby B.- 230
Al B.- 241
Trotto- 190
Cirillo-173
Lisa- 265
Ron- 200
Steve-252
Sully-233
Gary-254
Dan-291
Paul-250
Tracy-192
Tommy-224
Steve-292
Dixie-245
Rich- 251
Matt- 301
Tony-273
Amanada- 224

Posted by admin 0 Comments April 12, 2009

WOD Monday 3/30/09

Do to the Weather the 5K Run will be postponed to later in the week. Today we will be doing “Fight Gone Bad”.
Three Rounds Of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points.

Posted by admin 0 Comments April 12, 2009

WOD Sunday 3/29/09

Open Gym

Posted by admin 0 Comments April 12, 2009

WOD Saturday 3/28/09

For Time:
50 Muscle-ups
If you are close to doing a muscle-up, first practice the movement. Then complete the following:
100 to 250 Pull-ups
100 to 250 Dips
Partion the pull-ups and dips as needed. Typically 5 pull-ups and 5 dips is equal to one muscle-up.
Example full sub Workout for the 50 Muscle-ups would be:
25 Rounds for Time of:
10 Pull-ups
10 dips

Results of 3/27/09
Ryan M.- 10rds+10Thrusters
Matt C.- 12rds+6Thrusters
Deanne- 10rds+4Pullups
Rebecca- 12rds
Pat M.- 8rds+4Pullups
Terry C.- 7rds+10Thrusters
Paul- 11rds+9Thrusters
Tracy- 10rds
Lt.- 11rds+10Thrusters
Ron R.- 10rds+6Pullups
Jim- 11rds+5Thrusters
Andy- 8rds
Al- 11rds
Bob- 10rds
Sally- 8rds+10Thrusters
Lisa- 8rds+10Thrusters
Dom- 8rds+9Thrusters
Lynn- 10rds+10Thrusters
Steve O.- 11rds
Craig- 11rds
Gary- 11rds+10Thrusters
Dan S.- 11rds+5Pullups
Mike- 7rds+10Thrusters
Jules- 7rds+10Thrusters

WOD Friday 3/27/09

AMRAP in 20 Minutes of:
65lb Thruster, 10 Reps
10 Pull-ups

To see where you stand on your CrossFit Totals Click here.

Results of 3/26/09
Ryan M.- 735
Lynn M.- 365
Jim G.- 635
Joe Q.- 655
Jim C.- 705
Mike H.- 775
Tony T.- 705
Ac- 925
Al B.- 820
Bob B.- 675
Matt T.- 695
Jim- 865
Tom D.- 485
Tom S.- 680
Rich- 1040
Steve O.- 655
Craig- 955
Steve- 910
Dan S.- 795
Paul- 795
Tracy- 355

Posted by admin 0 Comments April 12, 2009

WOD Thursday 3/26/09

CrossFit Total
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
The “CrossFit Total” is a sum of your max 1 rep lift of the above three exercises.

DON’T CHEAT YOURSELF! Do your best to practice full range of motion with all the workouts. Remember as intensity increases you want to strive to keep your technique in the 80percent zone.

Results of 3/25/09 WOD
Paul- 8:29
Kyle- 28:46
Dave- 12:08
Ryan- 11:31
Lynn- 16:48
Ron R.- 22:15
Matt- 5:55
Deanne- 10:55
Tracy- 10:12
Lt.- 18:56
Pat M.- 18:36
Jim G.- 25:48
Andy F.- 11:42
AC- 12:38
Tom- 15:30
Tiv- 14:01
Dan S.- 16:14
Tony- 8:17
Steve O.- 10:29
Rich- 19:46
Amanda- 12:13
Gary D.- 18:05

Posted by admin 0 Comments April 12, 2009

WOD Wednesday 3/25/09

Five Rounds For Time:
55lb Shoulder Press, 21 Reps
Back Extensions, 21 Reps

Got to love those Abmats!

Results of 3/24/09 WOD
Tony T- 12:02
Dixie- 16:02
Dianna- 12:35
Ryan- 23:20
Kyle M.- 17:19*
Pat M.- 16:42**
Ron R.- 17:01***
Jim G.- 14:53
Nate- 20:03***
Jim C.- 22:41**
Steve F.- 11:59
Mike D.- 15:54
Andy F.- 13:43
Bob- 19:42**
Al- 11:08
Jimmy H.- 12:37
Lt.- 19:01**
Lisa W.- 8:32
Matt T.- 12:24
Dom C.- 7:49
Mike G.- 15:49
Tommy S.- 12:21
Steve B.- 14:40
Mike H.- 16:05
Ryan M.- 14:21**
Rich R.- 21:16**
Dan S.- 14:03**

Posted by admin 0 Comments April 12, 2009

WOD Tuesday 3/24/09

For Time:
30 Sit-ups
30 Double Unders
30 Sit-ups
Walking Lunge, 30 steps
30 Sit-ups
30 Burpees
30 Sit-ups

“An average of your max back and front squat is an excellent measure of your core, hip, and leg strength. Your max overhead squat is an excellent measure of your core stability and control and ultimately your ability to generate effective and efficient athletic power”. (CrossFit Journal)

Results of 3/23/09 WOD
Lynn M.- 70/115/125
Deanne- 45/85/105
Matt C.- 135/225/300
Lt.- 125/215/245
Ron R.- 105/155/205
Pat M.- 95/255/425
Kyle M.- 120/185/205
Mike D.- 85/125/125
Andy F.- 110/140/155
Dom C.- 65/125/215
Ron D.- 135/185/225
Matt- 75/135/215
Lisa- 60/75/105
Bob- 115/155/275
Al- 125/215/295
Steve- 95/145/185
Rich- 165/235/375
Paul- ?/195/300
Jim- 95/145/225
Craig- 135/225/315
Dan- 135/275/275
Gary D.- 105/155/205