Crossfit Maineiac

FUN

2011-08-16T16:27:00.000-04:00

DO SOMETHING FUN

Conan didn't just lift heavy things Over and over and Over and Metcon every day. No he went out and tried new things mixed it up, fought some giant snakes and stuff , so you should too.

Ok seriously though. Mix up your training, throw in some weird stuff, movements from other sports, strongman, gymnastics, soccer, football. you get the idea. Training should be fun, you should look forward to it and count down the hours in between you sessions. I think a vital key is mixing it up and having fun.
Recently a buddy of mine and I decided to just mix it up so we created a WOD using my car, and a 90 pound vest and a parking lot.
It was push my car 100yds, then run 200 yds w the 90 lb vest, then push the car 100 yds again and then run 200 yds with the vest yet again, do this for a total of three rounds. And you know what, It was FUN, fun as heck, in fact it was awesome. It was something fresh something new, and it broke up the normalcy of our routine forced us to think outside teh box a little and just unwind.
So I encourage you to be like CONAN go be a badass and have some fun. Create some clever and exciting workouts that push you mentally and physically. And leave me a post so I know what you created , always looking for ideas..
Peace out my Friends...
Now go do Awesome....

ASSISTIVE EXERCISES

2011-08-05T09:56:00.000-04:00

Part 1. Techniques For Improving the Pullup

That's right, I threw in a picture of Chuck Norris in a sweet jacket just because.. What you gonna do about it.. NOTHIN..................

What is an assistive exercise?:
An assistive exercise helps you to develop the musculature, and technique, required to perform a certain movement or movements.
What are they?:
They are movements focuses on specific muscle groups, or movements that help you either learn or improve upon a lift or crossfit movement.
How often should I do them?:
It will vary depending on the movement or lift but a good habit is to try these 2-3 times a week at the end of your normal WOD or on your rest day as they dont usually wear you out like a normal WOD, but again it really depends on what you are doing.

PART 1- Assistive Exercises for Strengthening the Pullup or Improving the Kipping Pullup

If you do crossfit for any amount of time you will come to quickly learn that the pullup is not only an integral part of crossfit, but its an extremely important movement for building strength, especially in your back and shoulders. Now the exercises Im going to go over will help you to build necessary strength in your shoulders and lats to aid in the pullup, they will also help you to develop kipping form which is crucial to performing well in a Crossfit WOD.

Exercise1: Hanging LAT Pulls. This will help build the necessary musculature to perform a pullup. Perform this exercise by hanging in a pullup position, start with no weights, and simply pull your body up a couple inches, : NOTE: your not doing a deadhang pullup::::::::::::: you should feel your LATS contract hold for a second then release. Do 5 , then start adding weight. I like to hold a Dumbell between my feet. Perform 5 more reps and keep increasing the weight until you can no longer do 5 reps. A good rep scheme is 5 set sof 5

Exercise 2.MORE DIFFICULT ( Hand releases). :: NOTE::: this requires some introduction to the Kipping Pullup swing, if you do not know what this is please watch the attached video for a demonstration,::: In this exercise you will start the kipping swing then simply let the momentum carry your hands off the bar, this help you to get used to the PULL portion and the SWING portion of the kipping pullup. 5 sets of 5 again. You will have to pull slightly at the top to release your hands but you should let the momentum of the swing really drive the hands up, NOTE this will be on the BACK portion of the swing.

Exercise 3. GRIP strength. If you cant hold the bar you wont be able to do pullups well. Standing Dumbell- Hold. Nice and simple. Grab a dumbell in each hand and hold on as long as you can. Increase the wight if you can hold it for more than 2 minutes. This will strengthen the forearms and you grip so that youl be able to grasp the bar and not fatigue as quickly.

Try these out let me know if you have any questions. Also Im always open to new training ideas if you have some exercises that you like let me know. Peace out.. Go do something Awesome today

Pullup Tutorial

http://journal.crossfit.com/2011/02/tuckerkip1.tpl

HTFU

2011-08-02T10:45:00.000-04:00

Harden The F$%K Up

We have all heard the saying " what doesn't kill us makes you stronger" we all nod our heads and say yeah that makes sense. But . How many of us seem to forget that during our WODS, when your lungs are burning and your muscles are tired and the thought of another rep seems insane.

Wellllll, I have a mantra that Ive been using ever since I head my friend Pete M utter it. HTFU, Harden the F*&k up.

Thats right No BS no excuses, One more rep will NOT kill you, you've already done 5 so another 5 is not going to be any easier. NO you will not pass out or die, it just feels like it. KEEP moving, cause guess what. There will come a time when you don't have the option to quit, when you cant stop and take 5 and catch your breath, you may have to keep going and going.
So HTFU. Try it and let me know how it works

ATTACK your weaknesses

2011-06-20T15:01:00.001-04:00

Dont just work on your weaknesses, ATTACK them

Crossfit is a sport that punishes specialization. To be competitive you really need to be well rounded in everything. Now this is easier said than done I know. There are so many different movements and techniques and taking a shotgun approach is not the best way to go about it. Here are my tips to help overcome those weaknesses and tighten up your game.

Identify them. Yep the first step is to identify which movement you are not proficient at. If you've been crossfitting for any length of time you already have a laundry list of things you hate to see come up in a WOD or just movements you know will kick your ass.
Pick 1 or 2. This is the hard part picking 1 or 2 movements to train the heck out of. Choosing to many will just make you crazy and you wont really gain that much.
Develop a strategy to train them. For example I suck at hand stand pushups. So I started either throwing them into a WOD, heavily modified at first. ( Ill go into modification next ), or I would just perform them at the end of my normal workout, or on a rest day. Same thing with my shoulder press.
Modify modify modify. Suck it up and just modify it until you no longer need to. ex ( for HSPU. I use two abmats under my head, I am currently down to one abmat.) For modification and variation go to the crossfit site, or ask a trainer. Crossfit Brand x Scaled workouts
Record your progress. keep a log of your attempts and how you are modifying, this will help determine your progress.
BE PATIENT. Like anything it will take time.
Attack it. don't just train it, but ATTACK it. Don't be discouraged by failed attempt's or seemingly slow progress. Instead use it as fuel to keep going.

I WELCOME YOUR THOUGHTS AND COMMENTS

FUN.....

2011-06-06T09:30:00.000-04:00

HAVE FUN Dammit.........
Ive always said the minute crossfit stops being fun, then ill move onto something else. So far it hasn't happened.

I think many people forget about this overlooked training motivation. Sure its important to get stronger and faster and improve your FRAN time, and PR on every set of back-squat. But one of the most overlooked motivations is fun.
Your WOD, just as in life, should be fun. You should approach it with joy and excitement. because a crossfit workout isn't routine, it isn't the same ol same ol every day. Its different ,its new, its exciting. so first and foremost have fun with it, laugh when you Miss a rep, laugh when you want to scream, laugh when you drop the weight, its good for the body and good for the soul. And for God's sake man...have fun....
I welcome your comments.

Im a Bulletproof Tiger

2011-05-27T10:46:00.000-04:00

Attitude: Can be a good thing....

How do you approach your crossfit WOD. Do you half ass it, game it, over-strategize it. Do you take a long break in between sets hoping to catch your breath, thinking about your next set of 5. Do you approach it lazily and just go through the motions...

Or do you get pisssedddddd. Rip that bar off the ground like its trying to attack your loved ones. Run like a pack of zombies are after you. Keep going till you taste the bile in the back of your throat. keep pushing till you collapse on the floor happy and exhausted.
How you approach a workout is similar to how you approach life. Give it all you got, don't settle for 50% don't ever ever ever utter the word CANT, don't ever settle. Just pick the damm bar up, NO an extra 5 seconds isn't going to help, just keep moving. Life is meant to be conquered and lived, and you need to approach it VICTORIOUS like a king, or queen. Take it, and make it yours. never ever ever quit.
Find something that pumps you up, gets your blood pumping, Focus on it let it build, use that raw emotion to carry you through the WOD, and Life. get pissed, get angry, get happy, whatever. just approach it with emotion and never back down.

Here's some kick ass music , the title pretty much sums up what im trying to say.
http://www.youtube.com/watch?v=OZKiTqTfXt0

My Reflection on the Week

2011-05-24T11:42:00.000-04:00

Ok so now that Ive seen it on paper, WHAT now

1- Tighten the F#$#king diet up, stop caving in like a wimp every time someone waves a brownie in my face
2- Some more calories from Good food, post WOD. Also I don't think I was hydrating enough. More Water.
3- Workout Volume is ok, going to Add more Long Metcons and a bit more cardio. I will use Active Rest days, Light row, or easy run to fill the days when my body feels like it went through the meat grinder
4-Need to set specific training goals. ( So here we go )
--Run at least two 5k's this year Try to get 22 minutes
--Win Maine Fitness games
--550 lb deadlift- 400 lb squat--200lb shoulder press
--sub 4 fran

5-Remember that it all about having fun.

Well let me know what you guys though about my week. I thought it would be an interesting way to see what the typical week of an average crossfitter was. Drop me a comment and stuff. See you all out there. GET SOME

Life of the Avergae Joe--Friday and Saturday

2011-05-23T10:40:00.000-04:00

Friday
slept in till 6:30 , was too beat up so I decided to skip the am workout, breakfast 4eggs, coffee juice
8am- Work, coffee, computers, etc etc, snacks banana apple, nuts
11:30- lunch- steak and broccoli
12pm- noon WOD, Fran, then rest then did Main site WOD 50 squats, 30 dips. OMG this one anihilated me
4:30pm leave work head to meet the dudes so I can go camping for the night.
5:30pm- Let the Gluttony begin. Dinner Chicken basket and Poutine,( french fries cheese and gravy )
6:30pm hike 20 minutes to the cabin. Then hike 1/2 way back and Chain saw a tree Cause chainsaws are awesome, then deadlift and throw the tree. Arrrggggg
7:30- Start hanging with the dudes, and eat lots of cake, and other goodies my Buddies wife made for us. Yummm
2am- Dispatch two Nuisance porcupines who were Chewing at the cabin floor. then go to sleep

Saturday
8am wakeup. breakfast eggs and sausage
10am play some D&D cause yes Im a nerd, but a nerd who can lift 535 lbs
1pm hike out, head home, lunch some ham, and some more brownies
6pm- head to the movies with the wifey, have a dinner of Popcorn
10pm sleep time

Wow--when you fall off the paleo wagon, you really can fall off. LOL

Life of the Average Joe-- THURSDAY

2011-05-20T13:52:00.000-04:00

In memory of Macho Man. RIP buddy.. Ohhh yeeeaahhhh

5:30am breakfast 4 eggs, juice, coffee
6:00am mobility stretching
6:45am head to colby teach Colby Am Crossfit Class
8am Work day, coffee, computers, nonesense
11:30 lunch, steak, and an apple, soem mixed nuts
noon WOD. Maine site, Weighted pullups 7x2, then 2k light row, then pullup ladder, made it to 15 minutes
1pm back to work, coffee, blah blah, computers
5pm head home cook dead cow, and some broccoli
6:30pm chill w wifey watch some tv
9pm head to bed, read my bible chapter

Life of the Average Joe--WEDNESDAY

2011-05-19T11:12:00.000-04:00

5am- wake the heck up, drink some cofee, breakfast 3eggs and some juice
6am- Head to the GLOBO to work out with my Freind Sue. Strength: Bench 5x3's, then we did Endurance 5x400m w 60 s rest
8am- Work, cofee, cofee, computers,
11:30am- lunch, 6 oz trout, an apple trail mix
12pm- noon WOD, Deadlift practice. Then Crossfit Endurance site
1pm- finish trout, eat an apple, drink some VitaCoCo, more cofee, etc etc
5pm- head home make dinner, PIGout-- Steak and Cheese :( not paleo but dammm tasty
6:30pm chill with wifey, watch a movie
7:30pm snack dammmm u Peanut M&M's
8:30pm head to bed, read my Bible chapter, fall asleep by 9:15

Life of the Average Joe- ---Tuesday

2011-05-18T10:03:00.000-04:00

5am- wake the heck up, drink some cofee, breakfast 3eggs and some juice
5:45am- Mobility work, stretchy stretch cause Im sore like a mofo
6:45am- head to Colby Gym to teach my Morning Crossfit Class. Get in a WOD, and some front squat practice
8am- Work, cofee, cofee, computers, Blah blah blah. eat a banana, more coffee etc etc
11:30am- lunch, 6 oz trout, an apple trail mix
12pm- noon WOD, Main site, 7X2 heavy thrusters.. UGG, rest....then 4X200 m sprints
1pm- finish trout, eat an apple, drink some VitaCoCo, more cofee, etc etc
5pm- head home make dinner, Hamsteak, and collard greens
6:30pm chill with wifey, watch some Dr Who, cause its awesome,
7:30pm snack, almond butter and honey
8:30pm head to bed, read my Bible chapter, fall asleep by 9:15

Life of the Average JOE- MONDAY

2011-05-17T10:58:00.000-04:00

4:50am wakey wakey. Breakfast 4 eggs and a Glass of Juice,Drink some cofee, take my vitamins and fish oil so I can be a strong little hulkster
5:30am kiss the wife then head to the gym,
6am Main site WOD 3 dealift 315lbs, and 7 pushpress 115. 5 minute amrap ( 7 rounds ). Rest: Backsquat practice, then Shoulder press practice
7:30am Work, sit in my chair drink coffee, have a banana, fix computers.
11:30am Lunch - 8 oz Trout, an apple and some nuts
12pm WOD #2 Fight gone Bad- 1 round knockouts.( go as hard as you can for 1 round then rest while your partner goes ) do this for 3 rounds
1pm- back to work sit in chair, drink cofee, fix computers, try to stay awake. Eat rest of trout, and an apple
5pm head home, cook up some dinner. steaks red peppers and broccoli. and 1 beer..( Not Paleo but oohh so tasty )
6:30 pm. veg out with the wifey watch a movie
8:00pm get my lunch ready for the next day get cofee pot ready
8:30pm read my bible verse, chat with wifey and then head to bed

Life of the Avergae JOE-- SUNDAY

2011-05-16T15:32:00.000-04:00

Im going to be doing a week long post. About the week in the life of Average Joe crossfitter. No Endorsements, No fancy training sessions, just real world grit and determination. Not taking away anything from the Hardcore Bad-asses like Mikko, Grahm, or Spealer, juts figured it would be cool to see how the Average dude grinds it out on a weekly basis

SUNDAY
wake up 7 am
take dog out, make some coffee, feed the dog and cat, Take the dog out once again.
7:30- breakfast 4 eggs, and a banana
8:00 WOD time. 15 min AMRAP- 5 squat cleans ( 135 ) 5 strict pullups. -score 10 rounds: Rest 5 minutes, then shoulder press 135 lb 5X5. Rest 5 minutes, 400 meter sprints. 4. w 60 sec rest.
9:00 shower
10:00 Church time. Get my God Wod in
12:00pm Walmart for a few items. ( Snag a Juice and some almonds )
12:30pm Lunch time, bacon, and a salad. Yummm
1:30pm Chore time, bang em out Crossfit style. For time..3.2.1..go ( I wonder if Spealer has to clean his toilets )
2:30pm Done now its time for some down time. CIV 5 Video game here I come
4:30pm chill with the wifey
5:30pm cook some dinner, steak, and a salad
6:30-8pm Veg with the wifey on the couch.
8pm prepare my lunch for tomorrow, and my morning coffee and my workout clothes and work clothes
8:30pm hop in bed, Read my daily Bible verse ( 2 spiritual WODS in one day woo hoo ), and then check out Facebook.. Im not an addict, then Crossfit.com, then read my book for a bit
9:30pm lights out time for bed

That's how we do it................

NOT JUST A NUMBER

2011-05-16T14:41:00.000-04:00

THE CROSSFIT COMMUNITY DIFFERENCE

I am a crossfitter adrift in the sea of GLOBOGYMS. Each morning I get up at 5 eat my eggs drink my coffee, then go crossfit at a local GLOBOGYM. I walk through the front door, and am greeted by a nice lady, who doesn't know my name, doesn't care why Im there. I tell her my number 2XXX and to her thats all I am. Im Mr 2XXX. I go into the gym try to find a spot to do my workout, dodge meat heads doing bicep curls, and ladies bouncing on the Bosu ball. Its isolating, its lonely. And I miss my community.

One of the reasons why crossfit works so well is the community. The sense of camaraderie, the feeling of belonging. Thant band of brothers, or sisters, type feeling you get from sweating, grunting, and lying exhausted in a pool of drool and sweat after a Grace, or Fran workout. Its cheering till the last one finishes, and then giving them a sweaty ol hug when they PR. It screaming as a 60 year old lady pr's on her deadlift and hits 135 for the first time. It cheering for the guy who's, beating you in the competition, and then congratulating him for kicking your ass. How sick is that. Its the crossfit community. It eliminates assholes, and terminates douchebags. It strengthens the weak, and lifts up the wounded. Its a feeling you cannot find at any other type of gym, no p90x class, no zumba, no GLOBO will ever be able to come close to duplicating it. In my opinion it the most important element of the crossfit experience.
Think of it this way, if someone want to lose weight or quit smoking, do the doctors tell them to try it alone.. No.. they try to get them to go to a weight loss group or a smoking cessation class. Its the same principal. If you want to get in shape, be healthier, and enjoy life, find a crossfit gym. And get in on that community love.

The Crossfit Open WHOOPED MY ASS

2011-05-09T09:58:00.000-04:00

First off special thanks to the people who helped me get through the Crossfit opens. Crossfit 321 http://crossfit321.com/ , Chris P, Sheila L, Karen W, Sue P, and my beautiful wife Lorica

So Ive been a slacker and haven't updated this in a very long time. Ill explain a bit. But as Ive always said. NO EXCUSES, just move on and get work done.

The open was a 7 week long journey that brought about some very interesting positive and negative experiences.
First off I got sick the night before the first workout was announced. I came down with probably the worst chest cold Ive ever had. I couldn't breathe and my nose would not stop running.
Workout 1- Double unders and power snatches: I performed poorly on this workout, I chalk it up to my head and chest cold, but my double unders were horrible, I will do this one again. Weakness ( technique and endurance )
Workout 2- Light Dead-lift, Pushups, Box-jump. Thankfully I had a full week to recoup from the first workout due to technical difficulties on crossfit side. So my cold was a little better. I performed this workout twice. And improved the second time. I did it at Crossfit 321, and the crowd helped to ignite that competitive fire. ( Weakness- Endurance, Strength- Pushups )
Workout 3- Squat clean and jerk. I loved everything about this workout. Performed it twice, and improved again the second time. ( Weakness- Endurance; Strength-squat cleans)
Workout 4- A horrible combo of barbell facing burpees, overhead squats and muscle ups. This one was extremely stressful and I only performed it once, but again the Crowd at crossfit 321 was awesome. I breezed through the burpees, and the Overhead squats went really fast, then it was time to face muscle ups, I had done my first muscle up only 3 weeks prior and was extremely nervous. My first attempt was wobbly and I missed it, but with metallica blasting in the background and the crowd yelling I nailed my first one, It was glorious, I cannot describe the feeling, it was just awesome. I attempted again and missed, then I finally nailed my second one, and I went bezerk, it was an awesome day. ( Weakness- Muscle up technique, Strength-Determination and mental toughness)
Workout 5- Power cleans, toes to bar, and wallballs. I felt good about this one, it was a long AMRAp so I knew I would tire so I picked a pace and stayed with it. My technique was bad on toes to bar, but I excelled on the other two. It went well and I was very happy with the performance. ( Weakness- Technique/endurance. strength-wallball)
Workout 6- Thrusters and Chest to bar, fran on steroids. I TOTALLY underestimated this one. I thought my strength on thrusters would carry me through this workout and was ground to a halt after I hit the wall on the round of 12. Chest to bar wore me down and I just couldn't get my wind back. But the Crowd at crossfit 321 was awesome. ( Weakness- Chest to bar/Endurance, Strength- Thrusters )

Conclusions and reflections: while the competition was fun, it was also a very stressful seven weeks, constantly shifting your training so you don't injure yourself, or overdue it, and also the anticipation of the next workout, eventually mentally got to me. I learned alot about my capability as an athlete and how to just keep moving. I know I need to improve my Endurance and Cardio, and I will be throwing in many longer met-cons and additional crossfit endurance workouts to help facilitate this. i also need to get my shoulder strength up, my overhead and pullups will be much stronger when I get my shoulders stronger. But overall it was a very good experience and it helped me grow as a crossfit athlete. I finished in the top 5 for Maine on many of the workouts and overall I finished 217 in the northeast not too shabby.

Row Row Row

2011-02-09T15:42:00.000-05:00

two weeks, then its time to PR on the 2k row

Now last year I posted about competing and testing yourselves. and just so you know im not full of Sh#t
last year I competed in several events,I dont do this to brag, but to show you I follow my own advice

World indoor rowing championship..placed 42nd
Maine fittest games- placed 3rd
fight gone bad 5- placed 3rd

and this year Ill do even more

Hybrid challenge, placed 5th
World indoor rowing championship- I hope to pr by at least 5 seconds
Crossfit Sectionals, regional s, then games---although Ill be happy just to break top 20 at sectionals
Maine Fittest games
Fight gone bad 6
and whatever else i can find

Now why do I do this, whats the point?
In our society there is no More real adventure, its the daily grind, get up go to work go home eat sleep repeat. I thinks its vital to fill your life with excitement and adventure, through physical tests, through mental test, through emotional tests,and spiritual tests, and it is in my opinion, that crossfit, and especially competing on this level that fulfills all the above. So this year step outside your comfort zone, break the mold and abolish your hum drum cycle and get out there an kick some ass.. Do it.
Get some.

Get Tough

2011-01-26T16:58:00.000-05:00

Just a quick Blog to get this ball rolling again.

When you train, if your mind is not on the task then guess what..your F*(&^(&(ked
Its that simple the mind is one of the most important training tools, and if no treated properly it willl halt everything. Diet, exercise, life, stress, etc etc. if your heads not in it, then you will get no results.

Do you think this lion above worries about his taxes, his mortgage, his credit card bills, his achy knees, his sore foot. Do you think he gives a crap what he looks like while chasing a gazelle. Do you think he cares what others say about him behind his back. Do you think he shows up and just phones in a workout.
F*&k no, he gets work done.
He puts all that shit aside, and focuses on his task, staying alive, staying fed, and being the king of the friggen jungle.
He shows up, gets his work done, enough said.

Be a lion, think like a lion, dont let all that bullshit background noise mess with your head. Just flush it all out, show up, and get work done, you have time to worry when the workouts over, and besides.....

LUKE 12
22Then Jesus said to his disciples: “Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear. 23Life is more than food, and the body more than clothes. 24Consider the ravens: They do not sow or reap, they have no storeroom or barn; yet God feeds them. And how much more valuable you are than birds! 25Who of you by worrying can add a single hour to his life? 26Since you cannot do this very little thing, why do you worry about the rest?

So I hope this helps those of you, ( You know who you are ) who really need to hear this..

GET WORK DONE
BE A FRIGGEN LION

Training For The Apocalypse

2011-01-02T11:08:00.000-05:00

I recently read an interesting article about Ashton Kutcher and it was a bit tongue in cheek but I have to say it got me thinking. In it he describes how he is training to prepare himself for the inevitable Armageddon, when society will collapse and he will have to protect his family. I cant believe Im going to say this, but I actually agreed with something Ashton said.. WOW.... Ill post the full article below.
----So here is why I think Crossfit would best prepare you for the oncoming Apocalypse----
To start lets discuss what will be important in the hypothetical Apocalypse.

Food
shelter
protection
mobility
endurance/ both physical and mental

Lets be honest it wont take much to set off society spark plus, just take away the Internet for a day and we would have riots, add the electrical grid, tv, and cell phone service and holy shit people would go mad. ( Pretty frigging sad how much we rely on these plastic pieces of junk ). Then the supermarkets would slowly run out of food due to lack of transportation, then people start looting and robbing, you can see easily how this snowball gains speed into total social collapse. So then it falls on you to be strong to survive, physically mentally spiritually.
Crossfit trains the body to be accustomed to being uncomfortable, it mixes cardio, and strength and the ability to endure extreme discomfort at times ( Fran or murph ), it also produces a distinct mental attitude of toughness and I CAN DO IT, that will be vital and necessary to either fend off a looter or run like heck from danger. Strength will be necessary as the weak, the poor and the obese will unfortunately go first, its sad but true people, the strong will survive.
::::SIDE NOTE: It is the INHERENT duty of the strong to protect the weak and innocent and those who cannot protect themselves. So guess what tough people, your gonna have to help protect those who cannot help themselves, its just something that will happen.
Mental toughness I think will be almost as important as physical as times get tougher and tougher, anyone who has done any number of crossfit WOD's know the importance of mental training to make it through a grueling workout. And they also know the improved confidence that comes from being able to complete such workouts.
So to reiterate crossfit workouts prepare the mind, the body and the individual to be able to perform under almost any physical or mental scenario, it will produce a mentally tough athlete who will posses the necessary physical skills to lead people through the apocalyptic wasteland.
TIPS.

Stock up. guns ammo, weapon's, you will need them
start growing your own food and learn how to can them
learn how to hunt because mc d's and hanafords wont help you if they have no food
take an outdoor survival course
Get right with the God, cause your going to need all the help you can
Throw away that plastic card and start learning how to save and manage your cash, visa wont help you
lastly but most importantly start Crossfitting because if you cant run, jump, or lift your fat ass off the ground well, none of the above tips is going to help you

I could go on and on and write a novel about this but Ill leave it brief for now.

Here are a few excerpts from the Ashton article which is in the feb Men's Fitness
Ashton Apocalypse

Kick assery and all things awesomeness

2010-12-23T11:07:00.000-05:00

So, its been a while since Ive posted. Work business and other lame ass excuses. Rest assured Ive been training my ass off, eating right and kickin some arse along the way.
This week my topic will be Excuses or just being a general wuss about life... "Yeah you know where this is going."
Life is friggen tough, its hard, not always fair, it'll kick you in your balls, or woman parts, spit in your face and laugh as it steals your lunch money. When this happens we can react two ways. We can walk around blaming life for being so mean, and crying and moaning about how unfair it is.. OR.. We can get pissed, get in the gym, train hard, and get ready for the next time life comes at ya, and be ready with a steel toed boot of awesomeness to kick life right back in the junk.
Obviously what Im talking about is attitude, the ability to shrug it off and just keep going. Mental toughness is often overlooked, its sometimes easier to go in blast the guns do some shrugs and build some muscle, but its not as easy to do mental shrugs and shift yourself toward a positive focus.
Mental toughness will not only help you become a better person, but also a better athlete. Think of the last time you performed the crossfit workout Fran, or even a 5k, you have to fight a constant mental battle between you mind and body to just keep going.
Here are some of my top tips to get Mentally tough.
1. Calm down,( Stress will defeat you long before anything else will )
2. Liefs not all bad.( Take time to count your blessings and realize there life is actually pretty freaking awesome)
3. Attitude attitude attitude, if you walk around worrying guess what, its gonna be suckfest for you buddy, but if you hold yourself with confidence and positivity, well then my Friend you rock.
4.Thank the man above. I make no excuses, I believe in the Big man up stairs, and every breath I take is from him. Hallelujah
5.Train hard. Train like a winner and guess what, you will be a winner, train half ass, and you be half ass, simple as that
6. Never quit, never surrender, you fall down, you get up, keep moving forward.
7.Take some time to relax, find a quiet spot somewhere and just unplug from the hustle and bustle
8. Be awesome,, yep, be awesome

There ya have it, Id like to hear some more ideas from you guys on what you do to beat the mental game

PALEO DIET

2010-11-04T08:59:00.000-04:00

So as I stated before I was going to switch things up a bit, Diet and Training wise.
Diet-wise. I recently started the paleo diet, wich simplified is this.. Eat no Grains or Dairy, Eat Lean meat, nuts fruit and veggies, drink plenty of water
Training- Ive geared up for rowing so before each workout I am doing the Crossfit Endurance workout, then I do some type of either METCON or the Crossfit Maine Site WOD

2 week results thus far
Ive seen significant improvement in my Cardio, my strength has decreased a little but not too much
Ive also dropped about 10 pounds in 2 weeks

Ill continue to monitor it and see how things go. Im also interested to see what other people are trying and the results they are having.

Also posting my training goals
Feb- Crash B world indoor rowing championships..shooting for sub 7 2k row
2011 Crossfit Sectionals Top 15

Goals and stuff

2010-10-07T15:48:00.000-04:00

Ive been tweaking, reflecting, tinkering, having fun, and experimenting.
So my question, to myself and everyone else, Is what do we do when we want to reach a certain goal.

First Define that goal
then make plans to achieve said goal
then train appropriately to crush said goal

Ok having said that and ( Way over simplifying it I know ), let me open up my brain case and look whats inside

This past year I made great strides, Went from an overweight chubba, who couldn't run 400 meters without going into cardiac and respiratory arrest, to an athlete who confidently runs 5ks and had two 3rd place finishes in some tough competitions this year.
Now all that aside, let me insert a little mental side note here ( I by no means am a braggart or am trying to use this as a look at how good Mike is puff piece. Merely to show an example of how crossfit, can and will affect you life in every aspect.)
How did I accomplish this. Hard friggen work..crossfit, zone dieting..and did I mention hard friggen work.

So how can I tweak/change my routine to increase my capacity

step one define my goals:
1st place Maine games, Compete in Sectionals, and Break top 20 at the Crash B's this year
step two plan to achieve these goals:
A little more involved but I hope you Can follow along. I tried to look at what limited me in my 3 separate competitions this year. Was it strength?.nope my strength numbers are adequate, I can improve upon both form and technique. was it nutrition? ehh maybe a little can be much stricter with zone, or maybe even try paleo. Was it my endurance? Yeah definitely, while Ive come a long way, im still being beaten because the other guys simply dont get winded as quickly as I do.
Step3 how can I make changes to crush my goals:
So Ill admit it, I like lifting heavy things, I enjoy being that guy. So how can I balance this love with an increased endurance attitude. My solution is going to be less full on strength workouts and simply more METCON ( Metabolic conditioning, type workouts ) strength I know wont depreciate as fast for me, because I know my body. Ive dropped lots of weight, and my max lifts didn't really go down at all so Im not worried about loosing strength. Any i loose, will be minute in the grand scale of things, and I can simply re tweak to add more strength when the time is right.
So what about diet? Well the tweak is simple, eat less shit. More of a mind over matter thing, I know what good food Is, I just friggen love M&M's.
So to put it in plain sight here ya go

Increase METCON's. ( Even on days I may do heavy lifts I need to be sure i still get some type of metcon in that involves running ) . This will also include more CrossfitEndurance.com WOD's for rowing
Diet. get strict strict strict

So I know not everyone has the same goals as me. that's cool, and really the point Im trying to make is, have fun with it, play around and get creative, your body is an amazing tool, created by God for awesome works, so test it, see what it can handle, most of all have fun, and enjoy life.
Questions, comments, etc etc, post em, id love to hear from ya and know Im not just talking to myself and the internets
:)

My Essential Crossfit List

2010-10-01T11:18:00.000-04:00

Ok some of you have been reading my advice, and all that good stuff. Eating lots of protein and crossfiting hard. Here are a few other great sites you should be checking out on a daily basis.

Goes without saying-http://www.crossfit.com/ an absolute first. I check this out for the WOD ( Work out of the day ) its also great to brush up on form and to get motivated. and don't be a slacker get a subscription to the journal http://journal.crossfit.com/
This next site is another must. If your going to be hitting it hard, mobility and stretching are an absolute must Kelly Starrett is an awesome trainer and physical therapist http://mobilitywod.blogspot.com/
Crossfit endurance is another great site for crossfitters who want to improve their running and endurance their WOD's are done in conjunction with the main site and supplement it quite well http://www.crossfitendurance.com/
If strength is your thing the next two links are for you. http://www.70sbig.com/ the guys at 70s big are focused primarly on stregth training Olympic lifting primarily with a little powerlifting but they are also funnya s hell
http://www.crossfitfootball.com/ Crossfit football is another great site for strength bias'd crossfitters

Enjoy have fun train hard eat protein and for God sakes don't ever let me hear you say I cant.......
Youl make me angry

Train to win

2010-09-20T10:59:00.000-04:00

Ok sorry for the long hiatus. Ive been crazy busy. Hopefully you've been diligent and have been training hard. Eating lots of protein and having fun.
What do I mean when I say train to win.
Well!!!1
Exactly that.
We have busy lives, work, home, kids etc etc. Gym time should be the time you let it all out. Train like you mean it, that means setting goals and training for the. Push yourself, go to failure. Have fun with it. And for Gods sake release some stress.
if you just show up to the gym each day and go through the motions, guess what , that's all you will get, so so results, sure youl loose a little weight, maybe even gain a few muscles. But if you train like every day at the gym may be your last, train like your livelihood depends on it, and guess what youl start seeing some crazy results.
So go forth, train hard,.
Remember as with any of this. Eat clean and well, consume at least an ounce of protein per pound of body weight, recover, give your body some rest, try some creatine.
Anyway have fun see ya ll on the battlefields

RX OR MD...thats the question

2010-09-02T10:06:00.003-04:00

Modification ( MD ), and Prescription ( RX ) both play vital and important roles in your training, especially Crossfit training. Learning how and when to use these tools will greatly improve your ability to both grow in strength and speed and to get in shape faster.

Who what when where why. Modification or MD, is essential to those starting out in Crossfit, or most any athletic endeavor. You do a similar variation of the exercise that is in the workout. the goal is to first, learn the technique, then build the necessary strength, and confidence to more properly perform this exercise.
An example is. The Pullup. The pullup is a deceptively difficult task at first and modification in my opinion is not only critical but necessary to mastering it.
Modifications can include
1-Jumping Pullup
2- Bands
3-Negatives
All will help you build the strength and skill required to perform the listed exercise. I will also add that MD'ing an exercise can also be an essential tool to heal from an injury, some studies have shown that light exercise to the injured area actually helps it heal faster.
Now the question comes, when do you stop MD'ing and start RX'ing. In my opinion, once you can perform an adequate number of reps for the MD'd exercise, then its time to start RXing. IE. if you can do 1-3 strict pullups at a time, well then, play around with it. As with anything its really up to you. Challenge yourself, and you will reap rewards.
Well talk about assistive exercises next time.
Id like to hear from some of you how you've MD'd or RX'd your way to greatness.
Sue, Paula, I know this is something you both have done, and conquered.

For Gods Sake Have FUN

2010-08-27T09:24:00.004-04:00

Work outs should be work, yes, but its ok to have fun every once in a while

Recently I had hit a wall. My noontime routing had become that, a routine. Id do the same thing day in day out, mindlessly and it was boring me.
In the pursuit of fitness you will hit these walls occasionally. For some it makes them loose interest and stop altogether, and for some you loose the benefits gained because you not hitting it 100%
So how to avoid or fix this

1. Try Crossift--- yep--its constantly varied and always unique you never see the same thing back to back, its a great way to hit different types of muscles each day
2. Mix it up. For example, I was doing a strength bias workout at noon, the same thing each week, so I simply shifted gears and combined a little strength with alot of cardio, and voila it added renewed vigor to my workouts
3. Make the work unique. Recently i joined my buddy Bob who had created this crazy weird routine, it looked fun and interesting so I said what the heck, and you know what it was fun
4. Reevaluate your goals. if youve already set some, its time to take a look and see how far youve come, are you close, if not then any of the above techniques may help.
5. Take a breather. take a few days off, it wont kill you, go for a hike, go camping whatever, do something unique fun or challenging
6. Remember its your life, go have fun

I welcome your tips and techniques for having fun.

Holy Crap I have a Trophy

2010-08-19T10:53:00.004-04:00

( No This isn't the actual trophy, but it would be cool )

Ok before you all think this is going to be some sort of Im awesome look at me Puff piece. please read the whole thing. If you know me you know above all else that Im a very humble guy, and I don't brag.

Set goals. then do anything you can to accomplish them. Whether you do or not is not the point, Its the fact that you try, thats what makes you stronger thats what truly counts.

18 months ago before I found crossfit. I was 260 pounds, my days consisted of, wake up, go to work, go home, repeat. I was ok with this. this was the norm, it was comfortable. I wasn't unhappy, I was just complacent, this was the way it was and that was ok. I exercised here and there, did some bicep curls and benched, and attempted to run, I was strong but no where near in shape. I had asthma, and was hooked to my inhaler.
Things changed for me once I found crossfit. I remember the first workout vividly. Linda, Bench, Dead, and Cleans 10-9-8 etc etc. being a strong guy I thought I would crush it, well, I got my ass handed to me, and I fell in love.
Now I know Im wired quite differently than most people. Its hard wired in my DNA, I never ever quit, or give up, Im naturally stubborn, I will keep at something till it either kills me or I conquer it, and I think that's why I fell in love with crossfit. That or my sick desire to see just how far i can push myself. I like to see just how far I can go before I break.I also love Olympic lifting, there is something empowering about being able to make gravity kneel before you, or crush you under his heel, and , its just damn fun.
I joined a local crossfit box, Crossfit Central Maine. Started training hard. Dedicated myself to becoming better. Not just physically, but spiritually and mentally. You see the confidence I gained in the gym transfers to real life. Ive become a more confident person all around, a better Husband, a better Employee, a better Christian, an all around better Man.
By The numbers. After doing crossfit for 18 months or so. I am now, 215 pounds, I dont remember when the last time I took my inhaler was, I run 5ks at least once a month, I can lift 500 pounds off the ground, and have a general lust for life, and all it has for me. Each day is its own day a day full of challenge and wonder. Each moment a Gift from God, with which I make the most of it.
In 2009 I participated in the Maine Fittest Games, I had been crossfitting for a while, and wanted the challenge, wanted to see what I could do wanted to know what it felt like. I did ok, and placed somewhere near the bottom, but at least I tried.
In 2010 I set about to work hard, damn hard, train my ass off. It wasn't about winning, it was more about WHAT AM I CAPABLE OF. How far can I go, how long can I go, how hard can I work. I put in the time and long hours, sore joints and muscles, changed my diet and attacked my weaknesses. Well In 2010 I competed again.
Prior to this I had set some goals for myself. I wanted to place in the top 5 this year.
Well I worked my ass off, and I came in third. Now I know, there are those people who think that anything other than first doesn't matter. Well, your wrong. it all matters. Ive never won a trophy or anything before, and all i can say is, yeah it mattered. Ive never been so invigorated or proud of myself, and no that's not conceited, its perfectly fine to feel good about things you accomplish, and it felt damn good.
So to wrap it all up.
Its not about being first, its not even about winning. Its about setting goals for yourself. breaking down doors that hold you back, smashing in the skulls of those who tell you you Cant or Shouldn't. Whatever it is in life, your weight, your job, stress, marriage, school. Attack it with zest, set goals, smash those goals, work at em, NEVER EVER GIVE UP. Its the pursuit that matters, as long as you try and never quit that's really all that matters. When life throws you a punch, take it, pick yourself up and keep moving, and know the hits will come again. You see that's whats its all about, and that's what Ive learned from crossfit. just keep moving, just get it done, if it doesn't kill you, well guess what your going to get stronger.
So I hope you like this, I don't know if anyone reads this, but its good just to get it all out there.
I hope Ive at least inspired, or influenced one person.

Most people think they cant. So they cant. Start thinking you can, and you will.
ME.

4 quarters of Pain

2010-08-16T09:46:00.003-04:00

4 rounds 3 exercises each round, 1 minute at each exercise, 3 times through each exercise. 1 minute rest between each set of 3, and 2 minutes between each quarter
Confusing and painful

1st quarter ( BRUTAL Double unders took all my energy away )
Pullups
KB swing
Double unders

2nd Quarter ( this one wasnt as bad as I thought )
Pushpress 95/65
Up-Downs
Box Jumps

3rd Quarter ( Stairs and burpees= pain )
Stair Climb
Burpees
Sit-Ups

4th Quarter
Squats
Ball Slams
Push-Ups

This was a very long and grueling workout

** NOTE ** just following up on my creatine experiment
1- Ive noticed significant increase in recovery time, I recover way quicker now and can perform more WODS
2- I have noticed a slight increase in water retention 2-4 pounds, but Its to be expected as your muscles need to absorb water and creatine to recover, hey Ill take it as long as Im not sore for 3 days

Train Hard Play Hard

2010-08-05T08:23:00.003-04:00

First off.
Congratz to members of Crossfit central maine for competing and doingan awesome job at teh Maine Fittest Games
Karen W, Sue P, Tracy A, and 1st place Jess T.
I also Came in 3rd place, meeting and exceeding my goal of making the top 5
I am so proud of all of you for how hard you worked.

So Now that its OVER I can reflect upon a few things. How to switch up my training and diet to improve performance and eeek out a few more ounces of sweat and pain

Diet:
Im going to be a bit stricter on Zone blocks, 16-18 a day. Still shooting for lower carb blocks so I can get my bodyweight down to 205 or 210. Ill stick to my Protein shakes, and fruit, and stay away from pasta.
Supplementation- Im experimenting with Creatine, to see if it A. Improves Performance. and B. Increases recovery time
Other than that ill take my usual MultiVitamin. And 6-8 grams of fishoil a day

Daily WOD routines
M,w,F 6am- Crossfit Central Maine WOD

Noon
M- Jareds Class ( A crossfit Type class, more running than normal)
OR row 2k, then crossfit Main site WOD, followed by sprints
T- Stretch 5 minutes, Row 2k ( 8 minutes pace ), Squat Practice Med Weights, Back, Front, Overhead, 3 sets of 5, Then Run 1 mile,
Wed--Stretch--Clean and jerk Practice..Every OTHER WEEK Low Impact Rest
TH--Jareds Class
Friday--Stretch 5 min--dead-lift practice -Run 2 miles..Any way you can

The goal here is to supplement strength with endurance to hopefully increase my work capacity and also my stamina.

Post Game reflection
Workout 1- Felt good, I nailed my form and I was technically sound, could have been better at the box-jumps,a nd faster, Just had no wind in the sails
Workout2- DESTROYED me, I have no idea what happened but I just had nothing, I finished with an OK time but could have been much faster
Workout 3- Went exactly like I hoped it would.

I welcome any Comments Questions Musings..ETC ETC

NO FEAR

2010-07-21T14:53:00.003-04:00

Less than 2 weeks to go. The games are quickly approaching.

Are you nervous or afraid.

Nervous is ok. It sharpens your nerves, and makes you edgy, and hungry, helps you to train for the unknown, helps you to anticipate,and react.
Fear not so good, it makes you irrational, it makes you sloppy, it causes you to miss reps and worst of all it causes you to DOUBT yourself.
My favorite quote is this.
From the book of Matthew
"Do not fear those who kill the body but are unable to kill the soul; but rather fear Him who is able to destroy both soul and body in hell.

Meaning

This is just an Event, just one day in an entire lifetime. Its not going to kill you, and trust me noone will make fun of you. embrace it fully, and don't fear it, you are attempting something grand which few people ever even try, whether you win or loose, you will grow, and you will feel stronger and gain more confidence, most of all you gain pride and respect.
So don't fear, instead, embrace it, and attack it fully. Its your life, go out and live it.

15 Driveways....OR Bills Inferno

2010-07-19T10:35:00.002-04:00

Great job everyone, just completing this workout is an accomplishment. It was a tough tough one, especially for a monday. im proud of you all.

Workout
3 rounds for time
10 Pullups then Driveway run..300m
20 pushups then Driveway run..300m
30 situps then Driveway run..300m
30 squats then Driveway run..300m
30 up downs then Driveway run..300m

6am class
Jess- 33:17--ur a monster..LOL
Bill- 33:21--skinny bastard...great job
Tracy-34:57---beat me by 2 seconds..!!!!! dammm
Mike- 34:59
Lynn- 37:10 MD
Karen-44:25---Holy Moly awesome Job
Lori- 42:17
Martha-40:33--Martha's got some wheels
Sadie-45:20
Selena-51:14
Barb- 44:44
Rae- 44:49
Paula-43:22
Sue- 43:01-- Your gonna do great at the games this year, keep up the intensity
Jeff- 47:52

Maine Fittest Games

2010-07-11T18:17:00.003-04:00

http://www.mainefittestgames.com/
Ok three weeks till the big competition.
I know some of you may still be on the fence about competing and some may be worried or nervous about it.
First off, If your on the fence. Heres a short list of why you need to be there.
-Its Fun, yes if youve been doing crossfit for any amount of time youve come to love that feeling of total exhaustion and the rush of adrenaline
-Prove something to yourself. Life is way to short so LIVE it
-After doing an event like this everything else will seem like a cake walk
-you never know about yourself, until you try

If your competing, but worried or nervous
-Its just your mind trying to talk you out of it, ignore it and focus on your training at this point
-Nerves are good, let them fuel you, use them to your advantage
-Your talking an important step toward a personal growth moment, embrace it and become a better you
-so few times in our lives we truly step outside our comfort zone, this experience will only make you stronger
-think of the look on your spouse, or child's face as you cross the finish line, now that's something to be proud of

I could go on and on but you get the point. This is a unique opportunity to do something few people can do, you've worked hard put in the hours at the gym. Everybody has strengths and weaknesses, put all the clutter and noise out of your head and focus on each day, and each task at a time. The games will be here soon, and then its go time.

-

Pick Your Poison

2010-07-02T08:41:00.002-04:00

HELEN--Three rounds for time Run 400m, 21 KB swings, 12 pullups
or FRAN--21,15,9...Barbell Thrusters 95/65 and Pullups

CFCM
6am class in full swing I love that we have a lot of people now, lots of energy

FRAN
Mike- 4:58
Tracy- 10:01----PR by 8 minutes
Sarah- 5:12 MD

HELEN
Sue- 11:29
Jeff- 12:42--:) great Job Jeff your Flufenator was in full swing
Martha- 10:22 MD
Sheila- 11:19 doing a FRELLEN sort of fran sort of helen
Paula- 12:57
Karen- 13:44
Meg- 11:10 MD
Rae- 13:52
Barb- 11:52
Lynn- 10:42

Great job everyone

Motivation

2010-06-28T08:40:00.002-04:00

Ok First off heres a re-post of the Kyle Maynard Video

Mondays CFCM WOD
4- 4 minute rounds ( AMRAP for each round )
rd1- 7 burpees, 14 scissor jumps, 21 mt climbers
rd2- 7 pullups, 14 pushups, 21 updowns
rd3- 15 supercrunch, 15 KB squats 45/25, 15 KB swings 45/25
rd4- 10 Box Jumps, 10 Pushpress 35/25, 3 stairclimbs

Jess- 2.1-2.2-3.1-4
Mike- 2.2-2.2-3-3.2
Paula-1.2-2.2-3-2.1
Sheila-2-3-3-3.2
Bill- 2.2-2.2-2.1-2.2
Lynn- 1-1.2-2-1.2
Jeff- 1.2-1.1-2-2
Sue- 2-1.2-2.1-2.1
Karen-2.1-3-3.1-2.2
Martha-1.1-2.2-2.2-3

Great job everyone
Special Welcome Back For Sheila yayyyyyyyyyyyy

Deadliftin and Stuff

2010-06-23T10:34:00.003-04:00

Double POST
Monday and Wednesdays WODS
" Note I still need a volunteer from 9am and 5pm to record and email me some times"

Monday
Deadlift 5 rounds of 5 reps
Mike-275,335,405,425,450
Bill-275,315,315,335,345
Karen-225,245,255,265,275
Jess-165,185,205,225,245
Tracy-135,145,165,185,200
sue-125,135,145,155,165
Barb-95,105,115,125,135
Rae-95,85,80,80,85
Paula-125,135,145,155,165

Wednesday
AMRAP
Rounds of 1 through 6 minutes
with 1 min rest between each round
5 thrusters 95/65
10 situps
5 " Slurpees" burpee with sideways jump

Name-1min-2min-3min-4min-5min-6min
Jess-1,2,3,4,3.2,4.2
Tracy-1,2,2.2,3,3,3
Mike-1,2,3,4,4,4.1
Paula-60lb-0.2,1,2,2.2,2.2,3
sue-55#-0.2,1.1,2,2.2,3,3.1
jeff-65#-0.2,1.1,1.2,2,2,2.18
Karen-1,1.2,2.2,3.1,3.2,4.1
Bill-1,2,2.2,3.1,3.2,4.1
lynn-.2,1,1.2,1.2,1.2,2

Great Work this morning people, this was a lung burner for sure during the 5 minute and 6 minute rounds I was completely done

Deck of Awesomeness

2010-06-18T13:58:00.002-04:00

Today everyone's favorite ..Deck of Cards chipper workout

First off Welcome to the newcomer Vicki

hearts- Push-ups, then switch to Squats after 10 minutes
diamonds- Box-jumps
clubs- Kettle-bell or dumbbell crushers 25/15 lb ( Go to a push-up position on the dumbbell or kettle-bell then stand and do a push-press )
spades- up downs
Joker- 1st- 1 driveway run.....2nd- two driveway runs

6am

sue-rx-45:28 ( Way to tough it out and stick to solid form on the pushups and crushers)
tracy- rx- 32:17 so close tracy sooo close..LOL
Martha- 8lb-41:39 ( Way to keep moving )
mike- rx- 32:09
Jess-rx- 31:19 ( Way to go Triple Flipper :))
Vickie- MD-8lb- 34:40( Way to stick it out for this very tough first crossfit workout)
lynn- MD-8lb- 30:43 ( Great job )
Sarah-rx- 32:50 ( Welcome Back )
Paula- 12lb- 35:30 ( Way to kick its butt paula )

great job everyone

5x3 Random Stuff

2010-06-16T15:46:00.002-04:00

5 three minute rounds

3- Powercleans 135/75
3- Box Jumps
3- Burpees
100 Yard sprint
then for the remaining time
Max reps clean and jerk 135/75

6am
Mike- Modified Due to Pulled Muscle in Forearm 23 Pushpress/25Burpees/37Ballslams/18tireflips/39wallball

Sue- 55# -10/10/10/11/10

paula-50#- 10/10/11/11/11

Karen- 75#- 17/16/16/15/14

Lynn- Modified- 7/7/7/3/ 35..Squats

Lori- 21/25/27/26/27 Modified

10 Rounds Of Awesome

2010-06-14T08:45:00.004-04:00

Complete in random order the following 3 minute rounds with a one minute rest between rounds. Rest for 2 minutes after the 5th round. Complete as many rounds of the sequence as possible in each 3 minute round.

1-10 pushups, 5 box jumps, 1 stair climb
2 - 10 KB Swing, 10 Jumping Jacks, 10 dot drill
3 - 10 Updowns, 10 Jumping Jacks, 10 KB Swing
4 - 1 Stair Climb, 10 Mtn Climber, 10 Updowns
5 - 10 Situps, 5 Pushups, 10 Squat
6 - 10 Plate Squats (10/5), 10 Jumping Jacks, 5 Slurpees
7 - 5 Pushups, 10 SuperCrunch, 5 Slurpee
8 - 5 Burpees, 10 Box Jumps, 15 Squats
9 - 10 UpDowns, 10 Squats, 10 Box Jumps
10 - 10 Squats, 10 SDLHP, 10 Mtn Climbers

here are the times

6am

Mike- 3.2/4/3/2.2/3.1/3/3/3.2/3/4 total 33.1

Tracy- 4/4/3/2.2/3.1/4/3/3.2/4/3.2 total 35.1

Karen- 3.1/3.2/2.2/2.2/2.2/3.2/2.1/3.2/3.2/3.1 total 32.1

Martha- 3/3/3.2/3/2.2/3/2.1/2.2/3/3.2 total 30

Jeff- 2.1/2.1/1.2/1.2/1.2/1.2----

Paula- 3/3.2/2.2/2.1/2.2/3.1/2.2/3/3.2/3.2 total 30.2

Lynn- 2.1/1/1/1/1/2.2/2.2/1.2/1.1/2.2/3 total 20.1

Bill- 4/3.1/3.2/2.2/3.1/3.2/3/3.1/3.1/4 total 34.1

Great job everyone, this was a very tough workout, it was about mental toughness as much as just keeping air in your lungs and keeping your body moving.
UPDOWNS SUCK
Im glad to see the 6a class so big its nice to have such a big group in the morning

Again If any of you 9amers or 5 pmers want to email me the times i will post them, also if you can tell more people about the site and give me the FB name I will add them, thanks all.

Run and Jump and Stuff

2010-06-11T07:42:00.002-04:00

With proper motivation, anything is possible....

CFCM WOD Friday 6-11-10

1/4 Mile Run
50 Supercrunch
50 KettleBell Swing
50 Pushups

1/4 Mile Run
50 updowns
50 squats
50 boxjumps

1/4 mile run

6am Group

Jess- 20:18
Mike- 18:00
Bill- 18:52
Jeff- 22:58 MD
Paula- 21:31
Karen--?? I didnt get your time K
Lynn- 33:04 MD

Great job everyone, Bill has been sticking the run in wherever he can, I wonder if this is a precursor to the Maine Fitness Games

Run Run as fast as You Can

2010-06-09T13:46:00.002-04:00

CFCM wednesday WOD

4 x 1/2 miles runs rest as needed between each run

6am group
Paula- 5:05/ 5:08/ 5:06/ 4:59 way to pick it up at the end
Karen- 5:47/ 6:02/ 6:03/ 5:47 AWESOME job karen
Martha- 4:30/ 4:31/ 4:33/ 4:30 Great Consistency
Lori- 5:05/ 5:14/ 5:10/ 5:07 Way to go
Mike- 3:44/ 3:37/ 3:59/ 3:51
Sue- 4:03/ 4:19/ 4:18/ 4:10 nice steady pace

Great work by everyone It was an extremely tough workout

Monday CFCM WOD

2010-06-08T06:19:00.002-04:00

21-15-9

1- Wall Balls 16#/20#
2-Bench Press
3- Box Jump
4- Up Downs
5- Pushups
6- Burpees
7- 250 M Driveway Run ( Only 1 at the end of each round )

Times 6AM ( Note I need volunteers to get me times for 9 and 530 )

Mike- 19:19
Tracy- 19:30
Paula- 21:54
Karen- 22:40
Jeff- Toughed it Out

Lynn was also there doing her modified workout

This workout was very tough the updown pushup burpee back to back took away all air in your lungs and made it very hard on the run.

Excuses Excuses

2010-06-03T10:15:00.004-04:00

I WANT YOU ALL TO FIRST WATCH THIS VIDEO.. Then Read the rest of this post

Why do you need to compete?
If any of you even have a shadow of doubt as to why, let me expand.
You work out hard every morning, you get stronger you get faster, you improve your technique, you learn new lifts, run faster, jump higher, loose some pounds..And for what? Just so you can go home sit on the couch and watch the biggest loser, or American Idol.
We should all take a sobering lesson from Kyle Maynard, here is a man whom for all reasons, would have plenty of excuses not to want to compete, but he does it anyway. Now we all have those nagging reasons that I hear over and over
- Im really not competitive
- Im not good enough
- I cant do all the exercises
- I don't think Im ready ( This one Ive used myself---This years sectionals Just so you all know Im not exempt from this post)
- Im afraid Ill get hurt
- Im too busy
BLAH BLAH BLAH

And many many many more. The point Im attempting to make is this. Challenge yourself, challenge your whole way of life, challenge your soul, challenge your comfortable life. test yourself. Its not about winning,---- again say it with me, ITS NOT ABOUT WINNING. Its about how far can you go, how much can you push yourself, what are you capable of, can I do it. Its about stepping out of our comfortable 9-5 worlds, getting off the couch and expanding our horizons. Test yourself to become someone who doesn't fear challenges, but instead embraces them. Trust me once you do this your life will never be the same, you will have more confidence, and a greater satisfaction in life.
Crossfit is unique in its practice, in that their are no real specialists, there are so many different movements, and exercises one cannot master them all. Also the Crossfit community as a whole treats competition much differently than many other sports, you will often find competitors cheering each other on, so don't be afraid of not being able to do some of the exercises, instead embrace it, go with it, most of all have fun, say it with me FUN. Life is meant to be lived, so go out and live it. If you live your life making excuse after excuse then you will never ever truly be able to live.
Have I convinced you yet? If not search inside and find that small voice of doubt, that little voice that tells you you cant or shouldn't do it, that little voice that tells you you aren't good enough, and take him out back and shoot him. You've put in the time, you've put in the work now go out and do something wonderful.
So whether its the Maine Fittest Games, or the Fight gone Bad competition or the sectionals, or hiking Mt Katahdin, or running a 5k, do it, get off that couch, smash the remote and challenge yourself...
Dont make me sic Chuck Norris on you

...... Nuff Said...

Bills Circus

2010-06-02T10:29:00.002-04:00

Bills Circus
AMRAP ( as many rounds as possible ) in 32 minutes of

2- Hand stand Push ups or holds

4- " Evil" turkish gettups

6- Kettle Bell Squat

8- Kettle Bell swing

10- Box Jump or step ups

6am class was in full swing with lots of people in attendance

Jeff- ( Joining us early good to see you )- 5.1 rounds with 20#kb
Martha- 8.1 rounds with 15#kb
Sue- 9.2 rounds with 15#kb
Paula- 9 rounds 15#kb
Lynn- 5.2 rounds
Mike- 9.1 rounds 53#kb
Lori- 11.1 25#kb

Tough tough tough workout Turkish gettups slow you down and kick your ass, a sweat drenching pain inducing circus of fun..

MURPH

2010-06-01T14:24:00.003-04:00

Memorial Day " MURPH "
Michael Murphy was killed while serving his country, this workout is in his honor, and all who sacrifice for our great country.

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Had a great attendance for this tough workout. We all had a great time sweating and working through this test of strength.
Bill, Mike, Sue, Jeff, Karen, Lynn, Rae, John, and Jess at 9am

Never forget that our freedom comes at a price. " All gave some, Some gave ALL"

God Bless

JUMBLE

2010-05-21T13:37:00.004-04:00

Friday CFCM WOD

Random jumble

We got to work outside nice and sunny, and plenty of wildlife, stray dogs and random turkeys Gobbling

4 stations- 5 minute rounds each station- teams

1st station- 10 pushups while partner does 4 deadlifts then switch 225/135
2nd station- 20 yard sprints tag your it
3rd station- Sled Drag about 40 yards while partner does 10 airsquats then switch
4th station- 10 updowns while partner does 4 tireflips then switch

Big 6am group
2 new people Megan and Martha
Lynn was there
and so was Lori, Paula, Mike, and Tracy..and SUE :)

CUSTER

2010-05-19T08:03:00.002-04:00

CFCM WOD

"CUSTER"

NOTE: I need times from other classes, Jess or Karen can you please take a minute to record these so i can post em or you can post them in a comment, also try to let others know that this site exists thanks.

CUSTER
AMRAP in 5 minutes for three rounds
of
9 burpees
6 boxjumps
3 deadlifts 150% bodyweight

6am times
Bill-4.03, 4, 3.22 RX
Mike-4, 3.21, 4.01 RX
Paula 125#- 3.10, 3.13, 3.14
Lori 135#- 4.04, 4.03, 4.1
Sue 130#- 3.1, 3.02, 3.02

This one was deceptively tough, I was gassed after the boxjumps and had to dig deep for air and energy for the dead lifts

HELEN

2010-05-18T14:41:00.003-04:00

Sunny and Beautiful outside Monday Morning CFCM WOD

HELEN
1/4 mile run
21 KB Swings 53/35
12 Pullups
for 3 rounds

Bill-10:51
Mike-11:33
Paula-12:27 MD

Power Clean practice
Max Effort
Paula- 85 PR
Bill-180 PR
Mike- 255 PR

Are you faster than a 3rd grader

2010-05-14T09:11:00.002-04:00

Warmup
Jumping jacks and updowns- WAR

Then
Are you faster than a 3rd grader
Doing the same WOD as a group of 3rd graders puts some serious pressure on you to perform

Sprint 10 meters do 1 burpee the first minute
Each minute add 10 meters and 1 burpee
We got to 8 minutes

CFCM WOD

3 rounds for time
10 boxjumps
10 Pullups
10 pushups
approx 20 meter lunge walk, then driveway run
( Times are for each round )
Mike- 2:45, 3:12, 3:15--Total-9:12
Tracy-3:32, 3:42, 3:44--Total-10:58
Lori- 3:24, 3:29, 3:25--Total-10:28 MD
Paula-3:42, 3:56, 3:32--Total 11:10

Lynn-- Doing her modified workout was also in attendance..

Great job everyone..My legs feel like Jello

Chuck Noriss says do Pushups

2010-05-12T09:16:00.003-04:00

CFCM WOD
Nikkis revenge

(3 rounds) , 7minutes, 8 minutes, 9 minutes
of AMRAP
5---7 point Body builders
10--Box jumps
10--Plate Squats 25 lb and 15 lb
2- Deadlift 275, and 185

6am class
Mike-5,5.1,5.1
Lori-4.1,4.1,5
paula-3.1,4,5
Sue- 4,4.1,5

Lynn- Pr'd on her modified workout

Front Squats HECK YEAH

2010-05-10T09:30:00.002-04:00

CFCM WOD
After a good warmup of
pullups, HSPU, Dips, Bench-press, and the Ladder

Do 5 sets of 3 heavy front squats

Mike- 225, 250, 275, 295 PR, 305 Fail
Bill-225, 250, 265 PR, 250
Paula-95, 100, 105, 105, 105 PR
Tracy-95, 105, 115, 125 , 125 tied PR

Lynn was there as well doing her modified workout and toughing it out

8 stations

2010-05-07T12:27:00.003-04:00

8 stations 1 minute each station..3 rounds..AMRAP for each round

1-Burpees..always fun
2-Kettel bell crushers..painfull and slowww
3-Good ol Mr Sloshie
4-Stairs--evil as always
5-Heavy bag to overhead
6-Rope thingy
7-TireFlip
8-Backsquat 65/95

6am class
Bill-74,75,72
Mike-86,78,85
Tracy-70,65,75
Lori-72,89,84-MD
Paula-69,47*didnt do squats,65

This was a tough one on the shoulders and legs, all about strategy

Dumbbell FUN and Madness

2010-05-05T09:36:00.003-04:00

CFCM WOD
DUMBBELL WORK
5 rounds
5 DB Deadlift
5 DB Squat Cleans
5 DB Push Press
5 DB Squat
Rest between rounds as needed

6am Pounds each round (DL) means just for deadlift

Paula--AKA Power Paula--20, 25, 35DL 30, 40DL 30,
Mike--50, 55, 60, 65, 70
Bill--50, 55, 60, 60, 65 failed 5th squatclean then switched to 60 for the rest
Lori--20,25,30,35DL 30, 40dl 30
Sue--25,30, 35DL 30, 40DL 30, 45DL 30

This was a tough workout the Squat Cleans were crazy tough

Welcome Back Paula

2010-05-03T08:19:00.002-04:00

CFCM WOD

AMRAP ( As many rounds as possible ) in 15 minutes
10 Bodyweight deadlifts
4 Turkish gettups 45/25
10 box jumps
10 kettlebell swings 45/25

6am
Mike- 5.2 225lb
Paula-3.1 ( Im not telling ) :)

This one was a lot tougher than it looks, the Turkish getups Kicked my ass

Bills Insanity

2010-04-30T08:29:00.003-04:00

CFCM workout of the Day
BILL's Insane

--do each exercise for 1 minute with 2 minutes rest at the end of each round keep a continuous count for the full round, dont count jumping jacks or bridge, if you have to stop on those you loose 25 points----
Rd1-Situps, Suat, pushups, thrusters 95/65
Rd2-Up Down, Mt Climber, Jump Jaks, Thrusters 95/65
Rd3-Burpees, Super Crunch, Bridge, Thrusters 95/65
Rd4-Squat Cleans for the full 4 minutes 95/65

6am
Mike- 127, 75, 55, 35, total---292-RX
Trcy- 97 , 91, 47, 22, total---257-RX..way to stick with the pushups
Lori- 101, 84, 48, 44, total---279-MD
Bill- 108, 92, 51, 30, total---281-RX

CHIEF

2010-04-28T11:03:00.003-04:00

First. Zone update, doing well, only minor " Cheats here and there but nothing above 2 carb blocks at a time " added a greek yogurt for desert to curve hunger. It helps me to not be starving when I wake up.
As far as performance too early to tell.

CFCM WOD---CHIEF

3 power cleans, 6 push-ups, 9 air squats....3minutes as many rounds as poss ( AMRAP ) 5 rounds

Mike-135lb-5.1, 5.1, 5, 5, 5.2--total 26.1
Sheila-90lb-3.2, 3.1, 3.1, 3.1, 3--total 16.2
Sue-65lb-3.2, 3.2, 3.1, 3.1, 3.2--total 17.2
Lori-65lb-3.27,4, 3.27, 3.27, 3.2--total 18.2

Lynn also joined us doing a modified workout. great to see you again, keep up the good work

Mondays CFCM WOD

2010-04-26T08:30:00.002-04:00

First thing first.
This is the start of my three week super clean Zone. no Cheat days. Start Weight 225
doing 19-20 blocks little less carbs and little more protein. Ill post daily updates here to see how nutrition affects work capacity. Stay Tuned.

CFCM Monday morning WOD
AS Many Rounds As Possible in however many minutes.
AMRAP
6minutes----Driveway run ( Each lap is 10 points )
1min rest
5minutes----Squat and box jump
1minrest----
4minutes---- one arm DB snatch 40/25
1min rest
3minutes----Pushups
1minute rest
2minutes----supercrunch
1minute rest
1minute-----Burpee

SUPER TOUGH

6am
Sheila-40,52,56,49,81,14 ( 292 total)
Mike-40,81,90,85,57,20 (373 total )
Bill-40,68,75,41,70,19 ( 314 total )

Why I Crossfit

2010-04-23T10:26:00.002-04:00

So i can punch a shark right in the face

Friday CFCM workout
four rounds: Med ball cleans, Hang Clean 95/65, SitUp Spider PushUps,
Rd1 21, 10, 3: Rd2 15, 10, 9: Rd3 9, 10, 15: Rd4 3, 10, 21

BRUTAL shark punching power builder

6am
Mike- 8:34 rx
Tracy-9:59 Rx
Sue-13:23 rx
Lori-9:52 md
Lynn- Joining the 6am class for the first time, powered through a modified workout, that looked hellish, involving stair climbs and dumbbell presses, but Lynn a Retired Marine stuck with it, way to go..kick ass, I mean PUNCH A SHARK..

:)

Lift, Run, Eat, Crossfit, Get Strong

2010-04-21T13:17:00.006-04:00

DONT be like this guy

WED Morning CFCM class
Mickeys Evil Deck of Cards
Burpees, Pushups, SuperCrunch, KettleBell squat. Jokers were 8 stairclimbs

Times 6am
Mike-25:20 rx
Shiela-25:52 rx
Paula-27:37
Lori-25:36
sue-27:35 rx?
Karen-29:44 Mens RX

So remember get stronger and faster,because when the zombies come you need to outrun them, or be strong enough to fight....

Get your Liftin On

2010-04-19T09:27:00.004-04:00

This morning workout CFCM
5sets of 5 rep Back-squat. Work your way up to your max for 5 reps

6AM class ( Early morning Tough CHICKS class..and Mike and Rob) :)

Sue-Getting out of Bed early, Max-145
Tracy- Max-135, failed at 145
Paula-aka Paula powerhouse--Max 125, failed at 135
Sheila- Max 160, failed at 165
Karen--Lifting with the boys, Max 225, failed at 235
Rob--The squatting animal, Max 385, made it look too easy
Mike--Max 315, failed at 335

Tough workout, legs and back are aching. Its a good one to start the week off with

Then for Fun we had the BURPEE CHALLENGE
30 burpees for time, and epic battle of endurance and will

1st heat
Paula-1:58
Sheila-1:30 after an awkward fall..LOL
Sue-2:07
Karen-1:43 way to go

2nd heat, reining 1st and second place holders Tracy and Mike, and challenger Rob

Mike-1:00
Tracy-1:04
Rob-1:35

Great fun, love the competition and energy this morning, it was a very fun class.

GRAB LIFE

2010-04-16T12:30:00.002-04:00

Sorry I haven't had a post in a while

GRAB LIFE. Get up off the couch turn off the tv, put down the bag of Doritos, and go out and grab life by the horns. Do something; anything. Do not settle for mundane or ordinary, step out of your comfort zone and do something.
That is why I love crossfit, and why i think it works as well as it does. Whether your a 45 year old mother of two or an 30 year old ex couch potato. Crossfit forces you to go outside your comfort level , forces you to try new things, lift heavy object and run fast. It makes your body pour sweat and your heart pound. Ultimately it makes you feel alive, its the sweat, the pain and the thrill of it all that lets you know your alive.
I have seen so many people transform themselves into confident, and vibrant people. To see a woman get all jacked up over lifting 280 pounds, or watching someone gettheir first pullup or muscleup, is pure awesome. Its that feeling of doing something exceptional, that feeling of getting and gaining strength and endurance is truly remarkable.
Do Not Let Fear keep you back.
Dont worry about what everyone else is doing, dont worry what you look like all sweaty and out of breath, don't worry about people looking at you. Transform yourself into a more confident, more capable and more energetic person. Dont be like everyone else, dont be lazy, and don't be normal. Just go and do. Step out and grab life by the horns and you will never be the same.

TABATA= PAIN

2010-04-09T09:15:00.002-04:00

30 Burpees for time..yes thats right MORE burpees
Mike-1:09
Shiela-1:21
Paula-1:55
Lori-2:03

TABATA workout
20sec on 10 sec off for 8 rounds
4 exercises, Pushups, Pullups, Squat, Butterfly Situp

Tabata is all about Strategy and timing, you want high, consistent reps without totally trashing every ounce of juice you have on the first round, find a nice consistent pace and try to stick it out for 8 rounds Good Luck.

6AM class, Pullups, Pushups, Squat, Situps
Mike-5,12,10,13
Shiela-2,7,13,19*(Holy Crap..:))*
Paula-8,9,11,15
Lori-5,5,9,13

Great work early birds..we rock

Burpees and More Burpees

2010-04-07T07:22:00.003-04:00

Burpee Demo:

CFCM-( Crossfit Central Maine Daily WOD )

row 500 meter
then 3 rounds of
50 mountain climbers
10 Box jump
10 air squat

Then finish with
TADA----50 burpees

This was a lot tougher than it looked My legs were burning by the end of teh first round and once I hit the burpees forget it I had no gas left in the tank.
Great job sheila..1 second..pure awesomeness

6 AM Times

Paula--500m ( 2:20.8 )....15:29 overall RX
Lori---500m (2:05.2 ).....14:56 overall RX
Sheila-500m (2:04.7 ).....13:54 overall RX
Mike---500m (1:37.0 ).....13:53 overall RX

Remember to post your comments anything really, lets try to get the other classes to view and post here as well so we can keep in touch with one another have a good one guys and gals.

The Power To Keep Going

2010-04-05T10:40:00.003-04:00

In war, as in love, we must come into contact before we can triumph.

-Napoleon I

Today was a great workout at CFCM, we did Tiger a great lifting workout, my shoulders forearms and wrists are tired, but its a good tired, a feeling of accomplishment and triumph.
I wanted to push my self today and it worked. round 4 I did 135 and struggled hard fought through it. Round 5 I stepped it up to 145, heres the interesting thing, physically, 145 didn't feel any different, mentally though somehow I had already lost. I was "prepared to not finish the set" inside my head I had already quit. Maybe it was exhaustion or maybe it was pain, but either way before I started the first clean it was over.

But its a great lesson, mental focus is such a hugely important matter when it comes to any crossfit program, any power-lifting program, or life in general. You must prepare yourself mentally for the challenge at hand. And never ever think about failure, failure will happen, whether we focus on it or not, so why bother even worrying about it.
Here are some tips
1- Focus on your breathing, and keep calm
2-Focus on your form, don't let it break down as you tire
3- Visualize each portion of your lift before it happens, see each movement before you perform it, the link between visual stimuli and your muscle reaction is well documented
4-Think of the Victory, think of how good it will feel to accomplish this task and focus on that
5-Dont get mad if you fail, like life, you will fail, but it will only make you stronger

And lastly train what u suck at, if a certain lift is keeping you back, train it, start light and work form till you get it down then increase the weight. Next time you will not fail.
Good Luck

Why do we fall, sir? So that we might learn to pick ourselves up.

DEALERS CHOICE

2010-03-31T09:16:00.005-04:00

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

2010-03-29T15:50:00.003-04:00

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

2010-03-26T11:04:00.003-04:00

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

2010-03-26T10:59:00.004-04:00

--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

2010-03-24T07:51:00.006-04:00

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

2010-03-22T08:29:00.003-04:00

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

2010-03-20T09:10:00.003-04:00

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

2010-03-19T07:40:00.005-04:00

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

2010-03-18T08:38:00.002-04:00

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

2010-03-17T07:55:00.004-04:00

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

2010-03-15T10:20:00.005-04:00

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

2010-03-10T10:39:00.003-05:00

"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

2010-03-02T07:56:00.003-05:00

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

Face The Giant

2010-02-22T10:42:00.002-05:00

Choose an obstacle, or challenge in your life. Then attack it, make a plan and tackle the challenge. Dont be afraid, dont worry , just face it and take it down.

1 samuel 17
32 David said to Saul, "Let no one lose heart on account of this Philistine; your servant will go and fight him."

33 Saul replied, "You are not able to go out against this Philistine and fight him; you are only a boy, and he has been a fighting man from his youth."

34 But David said to Saul, "Your servant has been keeping his father's sheep. When a lion or a bear came and carried off a sheep from the flock, 35 I went after it, struck it and rescued the sheep from its mouth. When it turned on me, I seized it by its hair, struck it and killed it. 36 Your servant has killed both the lion and the bear; this uncircumcised Philistine will be like one of them, because he has defied the armies of the living God. 37 The LORD who delivered me from the paw of the lion and the paw of the bear will deliver me from the hand of this Philistine."
Saul said to David, "Go, and the LORD be with you."

Strength starts from within, be confident, and face your Giant.

Fear Nothing

2010-02-19T09:49:00.004-05:00

"1 man can stop 4 tanks, so whats your excuse"

Fear is a strange beast. It worms its way slowly into our minds and hearts. Slowly draining our will, our spirit, or life. It shuts down our hearts and implants its false truths into our minds." You cant, you wont, you shouldn't, you never, why bother."
Fear is good at his job, hes been around forever, making cowards of men and women.
Learning to control him, to ignore him, to master him, to use him, for your goals, is important in every aspect of your life.
Today I saw a 40 year old lady conquer her fear, with such enthusiasm and such ferocity that I almost wept for the Joy of it. Be proud be strong and fear nothing.
And remember sometimes you will fail, you will fall, but you pick yourself up, shake it off and keep moving, to beat fear takes work, hard work, blood sweat and most definitely tears.

One of My Favorite biblical quotes is this.

Matthew 10:28
28 And do not fear those who kill the body but cannot kill the soul. But rather fear Him who is able to destroy both soul and body in hell.

So Be strong and have no fear Go and Beat the Fear inside you and you will have such joy
Mark 11:23
"I tell you the truth, if anyone says to this mountain, 'Go, throw yourself into the sea,' and does not doubt in his heart but believes that what he says will happen, it will be done for him.

Please leave some comments to let me know how you deal with your fears, also so I know that people are actually reading this :)

Go Conquer Something

2010-02-18T10:31:00.003-05:00

Whatever it is. Do not fear it. DO IT.
Want to lose weight then go do it, no excuses
Want to get a better job, GO DO IT
Want to get stronger, then get stronger

" But Mike you make it seem way too easy, you just don't get it"

WRONG! you don't get it. We hold ourselves from success, the biggest cause of failure is never trying anything. You want to win, then try to win, if you don't you've lost already, and as long as you try, trust me you will never be a loser.

So GO CONQUER something, anything, NO MORE EXCUSES, NO MORE WHINING, just do it.

Am- workout 20 minutes on the bike, Push-ups, Crunches, Lots of stretching
Noon- Colby Crossfit

Build it back up

2010-02-17T07:44:00.002-05:00

So Im all recovered from the long weekend. What an adventure. The CRASH-B's were a success CFCM now has the 13th ranked women rower in the world, the 15th, 40th and 42nd rank men rowers in the world. Hard work pays off.
So here's my short reflection on my training and preparation.
My technique was good until the last 500m
My Cardio could have been way better
All in all I stuck to my game plan and it went well

This next year I will focus on 2 things, Increased cardio, and increased muscle strength

Tuesday Workout
Morning-5k run , Noon- SS( Starting Strength Program. Warmup 2k row, Bench, BackSquat, Shoulder Press, Deadhang pullups)

Wed Workout- Morning- CFCM class ( Deck of Cards workout ), Noon-SS ( Front Squat, Deadlift , Power Clean, Pullups)

Heres a video to get you motivated

TIMES ARE IN

2010-02-14T06:42:00.005-05:00

Time to see if your mentally, physically, and spiritually prepared for this battle. Its for the glory of the heart, not the crown that I seek. To do my best, and give it my all then I know that I have done my best.
These are the appox- times that we will be rowing
Stew( Colby )-915
Tyler-CFCM-11
Sarah-CFCM-2ish
Mike-CFCM-215
Chris-CFCF/Champions Fitness-215
Karen-CFCM-245

Check back in later or throughout the day to see times

TIMES ARE IN
stew-7:27 3rd in his heat
Tyler the beast --PR 6:27.2 1st in his heat
Chris-- PR 7:10.2 placed 40th in the world
Mike-- PR 7:11.8 placed 42 in the world
Karen tough chick--PR 7:47.6 2nd in her heat 15th in the world
Sarah-( Ankle Injury but still copeted )-7:59.2
It was incredible, it was unbelievable
Now its time to eat a Big ol Steak and drink some beer

1 DAY to go

2010-02-13T07:24:00.002-05:00

Tommorow is the big day, nothing left, but to do it. No Fear No Hesitation, Just wish it was here so I could conquer it.
Today ill do a light workout here at teh Gym, little rowing, little swimming.
Thats after my wife drags me all around boston, so I can count that as cardio too, right?

Countdown

2010-02-12T07:14:00.002-05:00

Headin to Beantown. 2 days till the big event.
The final Countdown is on.
Today is a rest day no Workout

Enjoy the sweet 80s Video

3 days I pity the fool

2010-02-11T08:29:00.002-05:00

I PITY THE FOOL WHOSE GONNA TRY TO BEAT ME ON SUNDAY!!!!!!
Time to get psyched, time to push away doubt and fear. Replace it with hunger, with determination with confidence.

Lunch workout- Light row
Feeling much better today.

4 days

2010-02-10T07:47:00.002-05:00

CFCM WOD- 3 rounds 1 minute at each station
45 lb kettlebell
Wallball w / 20 lb
Sledge hammer fun
Hanging knee raises
Super pushup ( pushup then catch yourself on a wallball w both hands )

Feeling tired today will do a very light row at noon but don't want to push it.

Thats How Winning Is Done

2010-02-09T06:52:00.003-05:00

Ok 5 days till sunday. 5 days to see if the months of training have paid off, 5 days to see if these old bones and muscles can do it. Doubt tries to creep in, tiredness tries to creep in. Must fight that voice that says Im too old, not in shape, not anything. Fight that voice, beat it out of me. Must stay focused, must stay positive, worked way to hard for this. Besides, I never quit, never have, never will, that's what cowards do, and that aint me. :) Watch the Vid its a Good one.

Today's training- Light Rowing, Practice some warm-up techniques.

Never Take It For Granted

2010-02-08T09:25:00.004-05:00

Red letter day, double post
A good friend of mine, just made me realize something. We all need to take stock of the small things. their are too many things we take for granted. Friends, family, Time. We should all take stock of where we are, how we got here and whats truly important. So many people have helped me get to where I am, and made me who I am, i wont embarrass anyone by calling them out, but you all know who you are. Wether its friends or family, each one of you made me what I am. We all have those little idiosyncrasies those little glitches in our brain wiring that make us loose focus of that fact, that cause us to loose sight of just what, and who are truly important.
So to all my Friends and Family. Thanks. Without you I do not know where I would be.
I promise not to take these things for granted.
Special thanks to my Best-Bud E. For Keeping me grounded in reality and helping me to keep my focus
Also thank to my Rowing partner K. The toughest chick I know

Lastly but definitely not least My Wife for putting up with me for all these years I love you.

Ok enough with the sentimental crap. Someone give me 5 push-ups right now.

6 Days to the RACE

2010-02-08T08:50:00.003-05:00

Ok Time to get my game face on. Time to get the EYE of the TIGER..LOL

CFCM- WOD- deadlift 5x5 225 warmup, 315, 365,365,405,315
Didn't want to push it didn't want to hurt my back

Noontime - 4x500 meter, 1:30 rest in between sets

NOW heres some ROCKY get your TIGER on

9 Days till the Race

2010-02-05T08:28:00.003-05:00

Morning workout at Littlefields Gym (CFCM) checkout their page using the quick link up top
Hardcore Indie 500
50 pull-ups, 50 box jumps, 50 hammer slams 16lb hammer, 50 stair climbs, 50 bench press 95 lbs, 50 super crunches, 50 squat jumps 45lbs, 50 dumbbell snatches 40 lbs, 50 double under's, 50 burpees
BRUTALLLLLLLLLLL
My time was 39:40
Lunchtime workout will be Running lots of running

Here's an inspirational song from one of the Greatest movies ever The Karate Kid

10 Days Till The CRASH B's

2010-02-04T07:55:00.002-05:00

OK 10 day still the big Indoor rowing challenge.
Three of us From Little-fields Gym/ Crossfit Central Maine are Going
In the upcoming days Ill keep this up to date with training progress cool 80's Videos and general nonsense.
meanwhile watch this awesome video enjoy and relax.

Today is Rest day, eat drink be merry.

http://www.crash-b.org/

REST

2010-01-27T10:36:00.002-05:00

Sometimes its good to give yer ol muscles a break. Rest is not only highly important but plays vital roles for your performance, your health, and your sanity. So Remember train hard, but take a little time off every now and then to relax, and re-energize. Take a day to do something fun, ( often Called ACTIVE REST ), or just lay around and play video game,, ( Called, THE WAY I REST ). Any way you do it, use it as an important training tool. Your body will let you know when its time to rest, often times its just muscle soreness, but sometimes you can be real lethargic or tired, or in cases of severe over-training you can get sick. Remember to listen to your body, and of course me..LOL

Fully ALIVE

2010-01-25T10:21:00.004-05:00

Some days we are like the buffalo others we are lions. Mostly I try to keep in my mind that we were created to be so much more, and the struggle to be that which we were meant to be, is what makes the essence of life. After all Jesus wouldn't have been remembered if he remained a simple carpenter. Its that life-spark inside us all the call to be something more to do more. Its what drives people to explore, or conquer mountains or run races. Im not talking about the quest for material things, for that is a path that only leads to emptiness. Because you cant take it with you, " Do not store up for yourselves riches on earth, where moth and rust destroy and thieves can steal, but store up for yourselves riches in heaven where nothing can touch it." You get the idea, no matter what your faith is, there is an inherent fire that burns in your souls to do good, to leave the earth just a little better than when you found it and to help those who you can. Yes I sit in my cubicle every day 8-5 but that will never define me. "Im not the shoes I wear, Im not the things I buy, Im not the house I live in, Im not the car I drive", no nothing this Earth can define me, but by my actions my pursuit of life and all its fullness.
The glory of God is man fully alive. Life will wear you down, and make your actions seem insignificant, but you never know, just one conversation one simple act, one spark can ignite a wildfire. So remember you can and will do great things, everyday, never ever sell yourself short.
Now go out and be Alive.

Train as IF

2010-01-20T16:46:00.006-05:00

" Watch the awesome video, its long but totally kick ass." Remember life is a Battle Never quit.

Ok your tired, your legs hurt your knees hurt,your brain hurts, I didn't sleep well, I feel ill, my back..etc etc etc. Humans are great at making excuses, we have grown complacent and lazy. The world around us is a cushy pillowy world of convenience. We need food, bam, there's a vending machine, we need water, bam, there's the sink. I often wonder what would happen if you took your average 21st century schlep and dropped him say 400 years in the past how long he'd last without, his Starbucks, or his McDonald or heaven forbid his high speed internet.
We must constantly keep our bodies and our mind in shape. Train as IF, Train as if you might need to use your strength any minute, you never know when you have to lift something off of someone or you have to run from a mugger or any of the millions of scenarios I could come up with. You must keep your body in a constant state of readiness and alertness. You never know when life will throw you a curve ball, or when the crocodiles will come ( Watch the video ).
Lastly its a state of mind, if you face life each day, with this attitude there is absolutely nothing you wont be ready for, and when life happens you will respond. And don't forget the people around you who are there for support and encouragement, the path of life is never easy but its that Never Give up attitude and that constant state of alertness and readiness that will make you a success. you may not ever be the best at something but you'll damn sure be ready for whatever life throws at ya.
Long winded preachy and motivational. i hope you all like it. :)

Ultimate VIKING "WOD"

2010-01-12T10:53:00.003-05:00

Help me to create the ultimate viking themed WOD. These fierce Norse warriors knew how to fight through a grueling workout. Each Exercise has to be 'Part of the Battle'

Part 1- Row to the Battle. a 1K Sprint on the Indoor Rower
Part 2- Arrive on Shore- ?
Part 3- Engage the enemy-?
Part 4- Conquer the enemy-?
Part 5- Return home- 1k row any speed ( Battle is over you win )

And Dont forget them Viking Ladies...:)

THE MENTAL GAME

2010-01-08T14:42:00.004-05:00

Ok your halfway through the WOD, your legs are Jello, your Heart is beating out of your chest, sweat is stinging your eye's, you arms are spent. So what keeps you going?
Its all Mental, ok more like 50% mental. Its the ability to tell your brain to just shut up and keep moving. Now Mr brain, will not like this at first and he will try to get you to stop, he will tell you you are weak, he will convince you that its not necessary to work this hard. Mr brain will tell body parts to feel tired or get sore to slow you down. Well tell Mr Brain to go f*** himself. You got to fight him at every step. Our bodies are capable of so much more than we will ever know.
You hear about it all the time, a 100 pound lady all jacked up on adrenaline lifts a car off her son, a man fights off a cougar, 5 fireman lift and move a big ol truck to save someone who is pinned. We can do so much more that we ever dreamed. We just need to first convince Mr brain of that. How do we do this, first, like with any battle we need to realize it, we need to recognize that the battle exists. then we fight back. When you feel that doubt and despair starting to creep in, use whatever tool you have to tell Mr Brain to shut up and keep moving. Sometimes thats all it takes, to just keep moving. When im going through an extremely strenuous 20 minute WOD where I have almost no oxygen in my lungs thats my inner chant, " Keep Moving " just keep moving, if its box jumps, just keep jumping, if its pullups, just keep pulling. Its the ability to conquer your mind as well as your body that will separate the good, and the great athletes.
Me personally I sometimes can get so pissed at that inner voice that I let that Rage drive me, other times I find an Inner calm int he middle of a grueling workout, its like a wave of peace comes over me and I forget how tired I am forget the pain, and I just keep going.
Learning to break through that barrier, and telling Mr brain that you are in control is what will make you better stronger and faster, it will also make you more confident in life as well as the gym.
So How do you tell Mr brain to go shove it?

CHRISTMAS EVE 300

2009-12-24T14:38:00.002-05:00

Mike's WOD #1
The workout seems simple enough
100 body weight deadlifts
100 pushups
100 pullups

Any way you want to do it...for time

For instance i broke it up into 10 reps of each exercise for 10 rounds
Be warned this workout is deceptively tough it took me 30 minutes I could have gone faster but I tore my hands on the pullups..So try it and let me know what you think

100's

2009-12-10T16:19:00.002-05:00

OK so the workout seemed simple enough
Choose an exercise, do 30% of your one rep max and do 100 reps. If you have to rest, rest for as many second as you have reps left to do.
Today Karen and I did Bench and Bicep curls, just to try it out. Thursday is lifting day, go ahead make fun of it all you want crossfitters, Im still doing the Wods as prescribed some times its fun just to lift stuff.
Anyway I did 135 on the bench for 100 grueling reps..OWWWWW
Then I did 45 on the curls again my biceps felt like they were going to explode.OWWWW

Have any of you tried this? If Not give it a shot and let me know what you think.

PS This is so what I looked like when I was 6. :)

EPIC PLAYLIST

2009-12-04T08:56:00.003-05:00

Ok so Bill wants some new music. I know we all have vastly different tastes so I thought we could work out some cool play-list here. I prefer heavy stuff, while Im sure some other like the hip hop or country.. so lets see what we can make up.
My Additions are as follows

AC/DC (Hells Bells)
Metallica-The Day that never comes
TFK-Move

Ok People lets see what you got

Why Do you Crossfit?

2009-12-02T14:14:00.003-05:00

So I know Ive had this question asked to me plenty of times. Usually by my friends who think I'm nuts for putting in two a days, or who just generally enjoy playing XBOX instead of burpees.
So I thought Id dedicate the first true post to exploring this. Why DO we Crossfit?
For me personally its many different things. Im a naturally competitive guy, so Crossfit offers me the way to fill that need for competition. Now competition within crossfit is vastly different i think than any other sport or program. Yes your competing to be the first done or get the best score, but you also take time to encourage and cheer for your fellow crossfiters. During the Maine Fittest Games I knew in event 1 that my only real competition would be Tyler, I felt confidant that i would beat him. But that didn't stop me from screaming and cheering him on as he fought through the grueling workout, and he ended up beating me by 6 seconds, and I was OK with that.(KINDA :) ) Its about pushing yourself, seeing just how far you can go and how much gas you have in the tank. Far too often i feel we settle for far less than we were meant to do, physical spiritually and personally. Crossfit makes us, changes us and forces us to be the best versions of ourselves. One slogan I think that sums it up best is..Crossfit, learn how to not suck at life..... SO WHY DO YOU CROSSFIT?

Just Getting Started

2009-12-01T11:10:00.001-05:00

Be patient More to come soon. In the meantime drop and give me 20 burpees