Motivation

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

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

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

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

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

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

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