Monday, June 28, 2010


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
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

Great job everyone
Special Welcome Back For Sheila yayyyyyyyyyyyy

Wednesday, June 23, 2010

Deadliftin and Stuff


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

Deadlift 5 rounds of 5 reps

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


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

Friday, June 18, 2010

Deck of Awesomeness


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


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

Wednesday, June 16, 2010

5x3 Random Stuff


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

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

Monday, June 14, 2010

10 Rounds Of Awesome


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


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.
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.

Friday, June 11, 2010

Run and Jump and Stuff


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

Wednesday, June 9, 2010

Run Run as fast as You Can


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

Tuesday, June 8, 2010




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.

Thursday, June 3, 2010

Excuses Excuses


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

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...

Wednesday, June 2, 2010

Bills Circus


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..

Tuesday, June 1, 2010



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