2nd
“Death by 25meters”
At the top of each min complete the number of 25meter sprints equal to that min. Min1=1sprint, min2=2sprints, min3=3sprints, etc… Continue until failure.
REMINDER ABOUT UPCOMING EVENTS: 5/25-5/27 – Northeast Regional Competition. Come Support Angela!! 5/27 – Final Paleo Testing 7am and 8am. 5/28 – Memorial Day WOD “21 Guns” TWO CLASSES ONLY 9am & 10am. Sign up now!! 6/3 – Worcester Full/Half Marathon & Post Race Party
CHECK OUT THE NEW ITEMS IN OUR PRO SHOP.
WE HAVE WATER BOTTLES FOR $6 AND GYM BAGS FOR $25
***For this portion, both athletes will work at the same time. Athlete 1 will start with the row, while athlete 2 starts with the Box Jumps. Athlete 1 may not move onto the Box Jumps until athlete 2 is done. Both Athletes must complete all exercises.
3rd
30 Deadlifts, 225lb- 1 athlete at a time. Athletes may alternate with sets.
CFCM WILL BE HOSTING OUR ANNUAL HALF MARATHON POST RACE PARTY ON SUNDAY JUNE 3RD!! STARTING AT 10AM WE WILL BE KICKING OFF OUR POST RACE PARTY AT THE GYM. WE WILL HAVE FOOD, DRINKS, AND FUN FOR THE WHOLE FAMILY. COME ON DOWN AS WE KICK OFF THE SUMMER IN OUR USUAL CFCM STYLE.
CFCM WILL ALSO BE RUNNING A WATER STATION DURING THE HALF MARATHON WHERE WE WILL PROVIDE WATER AND GATORADE FOR ALL THE RUNNERS. WE ARE LOOKING FOR SOME VOLUNTEERS TO HELP MAN THE WATER TABLE. THERE WILL BE A SIGNUP SHEET AT THE FRONT DESK. WE WILL NEED A FEW PEOPLE FOR EACH SHIFT (7-9, 9-11,11-1)
SUNDAY FUNDAY
7am-9am Endurance Team Run
9am-10am On-Ramp Make-Up Class
10am-11am Sunday Funday WOD
11am-1:00pm Open Gym / WOD Make-up / Skill Development
1:00pm-2:00pm CF Kids Big Dogs Class
ENDURANCE TEAM
Meet at 7am – leaving from DOHERTY HIGH SCHOOL
Distance – 8ish miles
SUNDAY FUNDAY WOD
400 Meter Run
40 Box Jumps (24, 20)
400 Meter Run
40 Kettlebell Swings (1.5/1)
400 Meter Run
40 Walking Lunges
400 Meter Run
40 Push Ups
400 Meter Run
40 Sit Ups
400 Meter Run
40 Air Squats
400 Meter Run
PALEO COMPETITION
Week 11 Challenge:
Max Distance Bear Crawls in 15 minutes
Rules:
1. The challenge may be completed at any time during the week.
2. Bear crawls must be completed during one 15 minute time span.
3. Distance covered will be scored in feet.
4. Scores are due by Saturday at 2pm
CF KIDS UPDATE:
Starting this weekend we will be changing our CF Kids hours throughout the summer. Each Sunday we will now alternate between the big dogs (10-14) and the little pups (4-9). This Sunday will start with the Big Dogs and the following weekend will be the Little Pups. We have posted the new summer schedule under the CF Kids Page. Click here to check it out: http://www.crossfitcentermass.com/?page_id=6908
ENDURANCE TEAM:
Group run – Sunday at 7am – leaving from DOHERTY HIGH SCHOOL
Distance – 8ish miles
ATTENTION MEMBERS. ONLY TWO WEEKS UNTIL REGIONALS!!! IF YOU DON’T KNOW…ON FRIDAY MAY 25TH THE CROSSFIT GAMES NORTHEAST REGIONALS COMPETITION WILL TAKE PLACE IN CANTON, MA AT THE REEBOK HQ. THE COMPETITION WILL START ON FRIDAY AND GO UNTIL SUNDAY. THIS IS A GREAT TIME AND IS A LOT OF FUN TO GO AND WATCH THE TOP LEVEL ATHLETES COMPETE FOR A SLOT IN THE CROSSFIT GAMES. SPEAKING OF TOP LEVEL ATHLETES…OUR VERY OWN COACH ANGELA KAMENDULIS WILL BE COMPETING IN THIS COMPETITION. WE ARE ASKING EVERYONE TO HEAD DOWN TO CANTON TO CHEER HER ON. CFCM WILL HAVE A TENT SETUP AND WE WOULD LIKE TO SHOW ANGELA AS MUCH SUPPORT AS POSSIBLE. PLEASE BUY YOUR TICKETS ONLINE (JUST GO TO THE GAMES WEBSITE) AS WE GET CLOSER THERE WILL BE MORE INFORMATION ABOUT MEETING UP AT THE GYM AND CARPOOLING DOWN.
WOD
AMRAP in 20 mins of:
10 Box Jumps Overs, 24”
10 Knees to Elbow
10 Pullups
2nd
3 Rounds for time of:
Row 1000meters
Run 800meters Post Max Deadlift & Time to comments
ENDURANCE TEAM:
Be ready to go by 5:15am
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
REGISTER NOW FOR OUR MEMORIAL DAY WOD AND RAISE MONEY FOR A GREAT CAUSE
MEMORIAL DAY – 2 WODS – 9AM & 10 AM
WOD for Warriors welcomes you to “21 Guns, A Memorial Day Salute!” A 21 Gun Salute is the Nation’s highest display of honor, and is reserved for foreign heads of state, Presidential funerals, and in honor of our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the CrossFit community, to honor our Nation’s Warriors, past, present, and future.
The WOD: “21 Guns – A Memorial Salute”
Partner #1:
21 Pull-ups
21 Burpee Box Jumps (20″ Rxd)
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.
ATTENTION WORCESTER HALF MARATHON RUNNERS. WE ARE ONLY 21 DAYS AWAY!!! WE ARE IN THE RUNNING FOR THE LARGEST TEAM COMPETITION SO PLEASE REGISTER SOON IF YOU HAVE NOT YET. WHEN YOU REGISTER PLEASE USE THE DISCOUNT CODE “00MES” FOR $10 OFF THE HALF AND FULL MARATHON. PLEASE MAKE SURE YOU LIST CFCM AS YOUR TEAM WHEN YOU SIGN UP. IF YOU HAVE ALREADY REGISTERED PLEASE EMAIL JILL AT diorioj@gmail.com SO WE CAN GET AN ACCURATE TEAM ROSTER. ALSO A REMINDER THAT WE ARE ORDERING THE ENDURANCE TEAM SHIRTS ON FRIDAY SO MAKE SURE YOU SIGN UP AND PAY AT THE FRONT DESK.
TEAM WOD
In Teams of 2:
4 Rounds of max reps in 3 min:
Rest 1 min between rounds
2nd
10 Rounds for time of:
10 Ring Pushups
10 Burpees
ENDURANCE TEAM:
Be ready to go at 5:15 am
3 x (200m, 400m, 800m)
Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.
SUNDAY SCHEDULE
10AM-11AM: SUNDAY FUNDAY WOD
11AM-1PM: OPEN GYM / WOD MAKE-UP / SKILL DEVELOPMENT
1PM-2PM: CF KIDS
Endurance Team:
There is a signup sheet at the front desk to order shirts for the upcoming Worcester Full and Half Marathon. We are placing the order on FRIDAY, MAY 11th. See Jill or Ryan if you have any questions.
PALEO COMPETITION
WEEK 10 TEAM CHALLENGE: MAX HANDSTAND WALK. Rules: 1. Each team member has a 15 min time limit. 2. The challenge may be completed at any time during the week. 3. The challenge may be repeated multiple times for a better score but the distance counted must remain within one 15-min time span. 4. Final scores are due by Saturday at 2pm. 5. Distance is scored only by the distance traveled while on your hands and in an unassisted handstand position. 6. If an athlete falls they must continue from their last hand position. (i.e. not how far they can roll from a hand stand.) 7. Distance will be scored in inches. 8. The teams score will be the farthest combined distance traveled. If an athlete is unable to perform this challenge due to injury then another team mate may take their place and complete a second 15 minutes of handstand walking.
Tonight the W.P.D. Gang Unit is hosting the 10th Annual “Give Kids A Fightin’ Chance Charity Boxing Night”, for the Benefit of the Boys and Girls Club’s of Worcester. We want to wish CFCM Coaches Mike Spalatro, Josh Bennett, and Members Erin Ryan, Mel Mikels, and Fletcher Beach Good Luck in this years event!
Just a reminder that the gym will be closing at 7pm this evening. There will be no 7:15 class
WOD 1st
5X1 of 1 Push Press + 3 Push Jerks
***So that’s 5 sets of 1 push press and 3 Jerks using the same weight for both exercises without putting weight down.
2nd
For time:
Run 400meters
20 Burpees
Rest 2min
Run 400meters
15 Burpees
Rest 1:30
Run 400meters
10 Burpees
ENDURANCE TEAM:
Be ready to go at 5:15am
2 – 4 x 800m TT, rest 5:00
Team WOD
In Teams of 2:
4 Rounds of:
50 Standing Overhead Wall Ball Toss
50 Wall Balls
50 Kettle Bells Swings, 1.5Pood
50 Wall Ball Toss Situps
***Reps are shown as Team totals. SOWBT is a soccer throw approximately 1to2 feet away, back and forth to your partner (light toss). Each throw equal 1rep.
SUNDAY SCHEDULE 9AM-10AM: ON-RAMP MAKE-UP CLASS 10AM-11AM: SUNDAY FUNDAY WOD 11AM-1PM: OPEN GYM / WOD MAKE-UP / SKILL DEVELOPMENT 1PM-2PM: CF KIDS
SUNDAY FUNDAY WOD: TBD
Paleo pumpkin pancakes with paleo pecan syrup! An easy and delicious breakfast that nobody will know is paleo unless you tell them!
PALEO CHALLENGE UPDATE:
JUST A REMINDER THE PALEO COMPETITION ENDS ON MAY 27TH. WE WILL START THE FINAL PERFORMANCE TESTING AT 7AM. THIS WAY WE CAN ALL GET DOWN TO THE REGIONALS TO SUPPORT ANGELA. IF YOU CAN NOT MAKE THIS DATE OR TIME PLEASE LET TIM KNOW ASAP. YOU WILL NEED TO DO THE FINAL TESTS BEFORE THIS DATE. WE WILL ANNOUNCE THE WINNER AT OUR ANNUAL POST RACE PARTY AFTER THE WORCESTER HALF/FULL MARATHON.
WEEK 9 CHALLENGE: “TEAM MURPH”
RULES:
1. EACH ATHLETE ON THE TEAM MUST COMPLETE HERO WOD “MURPH”
2. THE CUMULATIVE TIME OF THE TEAM WILL BE THE FINAL SCORE.
3. SCALING IS ALLOWED FOR THOSE WHO “NEED” IT.
4. IF AN ATHLETE IS UNABLE TO PARTICIPATE THE ATHLETE MAY HAVE ONE ATHLETE COMPLETE THE WOD TWICE.
5. THE FASTED TIME WINS.
6. THERE ARE NO TIME RESTRAINTS FOR WHEN THIS WOD MAY BE COMPLETED
7. THIS DOES NOT COUNT AS ONE OF YOUR FOUR WEEKLY REQUIRED WODS.
8. THIS HERO WOD DOES COUNT TOWARDS A PERSONAL BUT DOES NOT COUNT AS A TEAM CHEAT DAY. (I.E. ONLY THREE ALLOWED DURING WHOLE COMPETITION)
WEEK 9 CHEAT:
NO MORE CHEATS WILL BE GIVEN FOR THE REMAINDER OF THE COMPETITION. ALL PREVIOUS CHEATS REMAIN IN PLACE. ONLY 4 WEEKS REMAIN. FINISH STRONG!!!
WE WOULD LIKE TO WISH ROSS DIK FROM THE MORNING CLASS GOOD LUCK. ON SUNDAY ROSS WILL BE RUNNING THE LAKE WARAMAUG ULTRA 50K (31 MILES) IN CONNECTICUT. WAY TO REPRESENT THE ENDURANCE TEAM ROSS. YOU WILL DO GREAT!!!
WOD
AMRAP in 20mins of:
10 Wall Ball Shots, 20lb
15 AB Mat Situps
Attention Members: On Thursday May 3rd the W.P.D. Gang Unit will be hosting 10th Annual “Give Kids A Fightin’ Chance Charity Boxing Night”, for the Benefit of the Boys and Girls Club’s of Worcester. We want to wish CFCM Members Mike Spalatro, Josh Bennett, Erin Ryan, Mel Mikels, and Fletcher Beach Good Luck in this years event! The event SELLS OUT every year, and tickets for this years event are almost gone. Tickets are available at the front desk at CFCM. Check out the following Promo video of last years event.
ATTENTION MEMBERS THIS SATURDAY WE WILL BE HOSTING THE “JUMP-N-ROPE” SEMINAR FROM 10AM-NOON. THE GYM WILL BE CLOSED DURING THIS SEMINAR. WE STILL HOLD TWO WODS ON SATURDAY: 9-10AM & 12-1PM. THERE ARE STILL SPOTS AVAILABLE FOR THE SEMINAR. FOR THOSE OF YOU WHO WOULD LIKE TO REGISTER CLICK HERE:http://www.regonline.com/Register/Checkin.aspx?EventID=1079823
WOD 1st
Push Press 5X3
2nd
For time:
10-9-8-7-6-5-4-3-2-1
HSPUs
Box Jump Overs, 24”
KTE
ENDURANCE TEAM:
Be ready to go at 5:15
Run: 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
THIS SUNDAY 4/29 AT 2PM CFCM WILL BE RUNNING THE JAY LYONS 5K ROAD RACE. THIS IS A GREAT TIME AND AN EASY COURSE. IF YOU ARE ON THE ENDURANCE TEAM THIS IS PART OF OUR TRAINING PROGRAM BUT WE ARE ENCOURAGING OTHER CFCM MEMBERS TO COME OUT AND SUPPORT A GREAT CAUSE. PLEASE GO TO http://jaylyonsmemorial.com/ AND REGISTER NOW.
WOD 1st
Squat Clean 5X1
2nd
“Elizabeth”
For time:
21-15-9
135lb Squat Cleans
Ring Dips
ENDURANCE WOD
2 – 4 x 800m, rest 3:00, hold within 3-5 seconds
SUNDAY FUNDAY WOD
20 to 10 to 20
MedBall Leg Lifts
Dumbell Thrusters
Toes through Rings
Dumbell Lunges
Flutter Kicks
When the weather gets warm, turning on a hot oven to cook a warm meal becomes less and less desirable. Outdoor grilling is always a great option, but what about when you aren’t craving anything hot? Smoothies, like this blackberry/raspberry/strawberry smoothie, is a great alternative. To help turn this into a more complete paleo meal, simply add a scoop of egg white protein powder! This Paleo – Zone smoothie recipe is from Paleo Made Easy available for purchase at http://deliciousprimalcooking.com
PALEO CHALLENGE UPDATE: Week 8 Team Challenge:
Run from the gym to The Iwo Jima Memorial in Washington, DC. (408 Miles)
Rules:
1. The challenge begins at midnight Sunday Morning and ends the following Sat at 2pm.
2. The first team to the monument or the closest team at the end time is the winner.
3. More than one athlete may run at a time.
4. Any distance covered during a daily WOD or an EWOD count towards the teams total.
5. There are no time restrictions on when the running can be completed. (i.e. run all night if you want)
6. Four daily WODS are still required for your score to count towards the team total.
WEEK 8 CHEAT:
1 serving of grains per week. (i.e. For one meal during the week have pasta, bread, wrap, cereal…etc.)
THE DIRECTOR OF THE RACE, DEAN REINKE OF REINKE SPORTS GROUP, HAS PAID UP THE PAST DUE BILLS FROM LAST YEARS RACE TO THE CITY OF WORCESTER. THE CITY HAS GIVEN REINKE UNTIL MAY 18TH TO PAY UP FRONT FOR THIS YEARS RACE. IF YOU GOOGLE DEAN REINKE YOU WILL SEE THAT HE HAS AN UNFAVORABLE PAST FOR CANCELLING RACES LAST MINUTE AND LEAVING PEOPLE OUT OF A LOT OF MONEY. WE HAVE RECEIVED A LOT OF QUESTIONS ABOUT REGISTERING FOR THIS RACE AND OUR ADVICE IS THIS……WAIT UNTIL THE LAST MINUTE TO REGISTER! YOU HAVE NOTHING TO LOSE. THIS RACE IS NOT GOING TO SELL OUT SO YOU CAN WAIT TILL THE LAST DAY TO SIGN UP. OTHERWISE YOU MIGHT BE OUT THE REGISTRATION FEE THAT WILL MOST LIKELY NEVER GET PAID BACK TO YOU. IF YOU HAVE ANY QUESTIONS PLEASE CONTACT AN ENDURANCE TEAM COACH.
