DEALERS CHOICE

Flip the cards..Whats your fortune

This one had a twist. you had to do the exercises in order so the sequence was the same the number was different.
The sequence was
1-UP-DOWNS
2-BOX JUMPS
3-BURPEES
4-PLATE HOLD, SQUAT
Jokers---50 pushups

example--first card 5 of hearts, do 5 updowns, second card 10 of clubs do 10 boxjumps, etc etc

Tough physically, tough mentally, sweat inducing, heart pounding, fear at the turn of every card.
Dear God why so many burpees..:)

6am class
Mike: 33:55
Sheila: 33:48
Paula 34:34
Rob: 34:24
Lori: 33:02 ( Awesome Job )

9am
Sue: 36:28

21-15-9

REPS
21-15-9

THRUSTERS
HANG CLEANS
SQUATCLEAN
BOXJUMP

Weight 95 men/65 women

6am class
Mike-15:15 RX
Lori-18:58 55 LB
Paula-19:41 50lb
Sheila-20:43 RX

This was a tough workout, as much about strategy as it is about strength.
9am and 5pm classes please post your times. Thanks to Sue and Karen for helping with this :)

Also if you guys have any suggestion for the site let me know.

Accomplishments

Ok this will be a tough one for some, but its time to take a glance backward and put it in perspective. Whether you've been doing crossfit for a year or two or even for three months you will see the changes. You will have months where you make constant gains and then months where you see little to no change. I think if we look back and actually view how far we have come it puts it into perspective. I challenge you here to do two things.
Write a small post listing how far you've come since you started crossfit. I think the results will amaze you when you start to put it down. Second, set a goal, it doesn't have to be huge, just something to work on for the next 3-6 months or a year. Ive seen amazing changes in attitudes, in appearance and in confidence among my small group and know you all have as well. This isn't for bragging, its just so that you can see the difference it makes to others and so you yourself can see the benefits of all the increased exercise and pain at 6am.
Its all worth it.

So here goes.
Quite simply.
Mike- A year ago, body weight 256, current body weight 220, pullups 1, current pullups 21, couldn't run a mile if a lion was chasing me, now I can run a 5k straight,
Goal- run a 5k race, and 50 double unders

Post your accomplishments.

5 K benefit run

--Here are the 'official' details of the 5K--found on the Sub5.com website:
Saturday, April 24th
Papa’s 5k Run/Walk @ 10:00 a.m. @ Messalonskee High School, 62 Oak Street, Oakland, ME. Registration forms may be obtained by calling Patricia Hross @ 465-9942. Free t-shirts will be given to the first 25 registrants. There will be door prizes and refreshments will be offered. There will be a non refundable entry fee of $15 before April 10th, $20 registration fee after April 10th. There is a special family rate of $25 for a family of four or more if received by April 10th. Race Day registration starts at 9 a.m.. All proceeds will benefit the National Kidney Foundation of New England. There will be awards to the top 3 male/female runners in age groups: 0-14, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, and 70+. There will be awards to the top 3 male/female walkers in age groups: 0-30 and 31+.

Thanks sue.

Well its for a good cause if I can Ill do it. What say the rest of you

Front Squat PR'S

Today at Crossfit Central Maine it was Front Squat day
3x3x3x3x3,,,, five sets of three

6AM class
Mike-280 PR by 30 pounds, failed on the second of 300
Paula- 95 pr by 20 pounds, failed on 1st of 100
Lori--110 pr by 10 pounds, failed on 3rd of 115
Great Job everyone.

9am
Sue - 135 PR by 25 lbs
Tracy 125# for a new PR! This is by 15#

5pm
Karen-185--PR by 35 pounds--Took top spot on the board for women--AWESOME
Brian- 315 PR?---took the top spot on the board and knocked me to #2..Great Job

Jess - 115, 135,145,155,165 PR

Bill - 185, 225, 255 PR, 260 PR 225 for 5
Kendra - 95, 110 Keeping back safe!
Brett 95, 115, 135, 155, 185
Barb - 65, 75, 80, 85 F2, 80
Tracy 85, 100, 115 PR, 125 PM, 135 F1
Sue 85, 100, 115 PR, 125 PR, 135 PR

9am and 5 pm post your times..PS karen if you can remember to write the 5pm class times Ill post it thanks.


To me their is only one lift harder than the front-squat and that is the overhead squat. Its about balance, posture and control. but mastering the frontsquat makes all the other squats that much easier and more efficient.
Watch the Video below

10th Ammendment

The powers not delegated to the United States by the Constitution, nor prohibited by it to the States, are reserved to the States respectively, or to the people.

10 rounds of :

10 pushups
10 pullups
10 Push press, ( 95lb men, 65lb women )
10 Hang clean, ( 95 men, 65 women )

This was brutal, taxing and just plain painful.
My Right palm ripped after the sixth set of pullups and it slowed me down considerably after that.
Post your thought and comments.
Also if anyone from the 9am and later classes can email me the times Ill put them up, or just post them here. Spread the word that ill be posting the WODS here.

Times from 6AM
Chris p-23:43 RX ( Rocking the Butterfly Pullups )
Mike M-28:56 RX
Rob -27:40 MD 65 lb
Sheila-27:40 1/2 RX she did 50 pullups on bands
Paula -29:40 MD 55lb
Karen--I got 33:04 - RX at 65 and full push ups, but still doing the banded pull ups

Its Competition Day Put on Your game Face

New England Crossfit Sectionals today and tommorow. Ill be posting CFCM's own Tyler Q's times.
His first event is at noon.
Sprint 800m, then 30 115lb snatches then sprint 800m

Lets all cheer him on, and say some prayers for him. Its going to be a tough an dgrueling 2 days, but lets hope he makes the top 30.
Post your coments to him and his family if you want, Im sure they would love the support and encouragement

Event 1 results
9:34- 4th in heat 17th overall

New England Sectional WOD 3 Trial

in seven minutes find your seven rep max for squat cleans(seven reps must take no longer than 40 seconds )
We did it this morning at CFCM ( Crossfit Central Maine )
We took at least 1 minute break in between sets and we did 3 sets in the seven minutes
For example
I started with 135----18 seconds left
2nd set 155-------15 seconds left
3rd set 175----Tough but doable I had 10 seconds left when I was done

The 6am group also did a cardio slam at the end of the seven minutes. 25 Squats, 20 burpees, 15 box jumps or step ups, 10 push ups, and 5 stair climbs for time.Score was teh amount of time left in 6 minutes, (example you finish in 5 minutes you ahve 60 seconds left your score is 60.)

Scores from the 6 am group

Sheila---75 lbs, and 152 seconds-score 227
Lori-----60lbs, and 130 seconds--score 190
Paula----50lbs, and 138 seconds--score 188
Tracy----65lbs, and 164 seconds--score 229
Mike-----175lbs, and 139 seconds--score 314 ( Modified cause sheila said I should have done BoxJumps not step ups, she called me out and she is right LOL )

9am, and 5pm classes please either email me your times or just post em here Thanks.

TYLER WHOOP SOME ASSSSSSSS

Special shout out today to Tyler Q, He has made the brave decision to compete this weekend in the new England sectionals. For those of you who dont know him. Tyler is a high school senior, a devoted athlete and a freak of nature..LOL. This Kid can move some serious weight and move it fast. He was Maines fittest athlete at the 2009 Maine Fitness games, he crushed the 2009 Fight Gone Bad competition in Topsham and took first place with a score of like 1 billion or something, he also rowed a 6:27 2k meter at the 2009 World indoor rowing competition.
This kid LOVES to compete. I made all kinds of excuses as to why i wasn't going to the sectionals this year, and trust me next year unless my leg is broken and my arm is missing I will go.
For those of you who regularly workout, I don't just mean diehard crossfitters. but those of you who make exercising a regular thing. I urge you to compete, find any competition running lifting, pie eating, whatever, at first you will be scared or hesitant, but fight through that, competition can be a rewarding experience and also it helps to build the mind not just the body.
Anyway. If you see Tyler at little-fields Gym, wish him luck.

Here are the WOD's for The Weekend
Tyler Should Crush Wod 1 and 2 :)

Workout 1 (Saturday) "Pullin"

For time:
800 meter run
30 Snatches, 115/75
800 meter run

Workout 2 (Saturday) "Fast and Furious"

3 rounds for time of:
20 Box Jumps (24/20 inches)
20 Chest-to-bar Pull-ups
20 Wall Balls (20/14lbs, w/10 foot target)

Workout 3 (Sunday) "Serious 7"

Each athlete has 7 minutes to get their 7 rep max squat clean. When the athlete says "go" the judge will start the clock, each athlete has 40 seconds to complete their 7 rep max. They can do as many attempts as they want within the 7 minutes, however you only get 40 seconds for the 7 reps from the first pull. Rest and number of attempts is dependent on the athlete.

Hard Core Indy 500

Crossfit Central Maine WOD- hard Core Indy 500
50 of Each

Stair Climb
Pullups
Squat Jump 45lb(Men) 35lb(Wom)
Super Crunch
One Arm DB snatch- 40lb(Men) 25 LB(Wom)
Double Unders
Sledgehammer Tire Slam
Burpees
Bench Press 95lb (Men) 65lb(Wom)
Box Jump


This workout is all about Endurance and stamina. Half way through your body is starving for oxygen, your legs are shot and you want to quit, but you keep moving. Its as much a mental game as it is a physical game. Its also about strategy and how you approach each station, me personally i try to do all 50 at each station before moving on.

Post your times as I do not remember them. I will try to make it a habit to collect times before I post. Also I do not have the 9 oclock class or the night class emails to let them know about the site so if you guys can let people know that would be great.

Mike M- 38:47 Rx beat my time from February by 1 minute
Sheila = 39:57 RX
Paula = 38:24 MD

Youre Excuses are hereby Invalid

Nothing more to say than watch the video, here is a dude with all the excuses to not workout, but he still does, now try to tell me you skipped a workout cause your legs were tired.
http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.mov

CFCM- morning WOD-

backsquat Ladder:
185-2,205-4,225-6,245-8,265-10,245-10,225-10,205-10,185-10
A very tough one my legs are burning

If Life Gives you Lemons

"If life gives you lemons. GRAB A BIG AXE, SMASH THEM AND MAKE YOUR ENEMIES DRINK LEMONADE."
Meaning. Dont whine, dont complain. take the situation into your own hands , you take charge, you put in the work, and you make it happen. Stuck on a lift, practice at it till you conquer it. Cant make it to the gym, find the time to workout at home. There are 2 types of people, those with spines and those without. People without spines, complain, whine, and let the little things in life keep them down, keep them from being the men and women they were meant to be. Those with spines, fight, sweat, push through the pain, tell life to kiss it, and keep moving through the obstacles.
Which one are you.

WORK HARDER

I CANT! I WONT! BUT ITS TOO HARD! IM NOT GOOD ENOUGH!

No Excuses, do the work put in the gym time, eat protein, run, lift something heavy get stronger. Thats all I got today. :)

Inspiration:
I can do all things through him who strengthens me.

NOW GO DO SOME HARD WORK