Tuesday February 25

Tuesday February 25

Shoot for consistency throughout each round and find a pace that they are able to maintain throughout the workout. Keep the midline braced during the Wall Walks and lift the DBs with full control.

WORKOUT
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks
*For the DB Bench, athletes can use flat bench or rest upper back on medball.

Monday February 24

Monday February 24

Find a heavy rep while still maintaining perfect mechanics & utilize the rest period to prep for the next repetition. For the workout shoot for unbroken or quick sets on the Chest to Bar Pull-ups and Deadlifts.

STRENGTH
ON A 15:00 RUNNING CLOCK
Build to Heavy 1-Rep Deadlift
(Score is Load)

NCFIT CLASSIC WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run  or 500m Row
*Last seen 6/4/2019
(Score is Time)

OPTIONAL COOL DOWN FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch 1:00 Child’s Pose

Gwyneth

Gwyneth

  1. When did you start at CrossFit Bangor:
    I started at CrossFit Bangor in January 2018.2. Proudest CrossFit accomplishment:
    I was really proud to complete the marathon row last year, and my first rope climb was really exciting…but I still have to work on getting down safely…

    3. Favorite lift, metcon, or both:
    I’m learning to love deadlifts and back squats because they’re fairly straight forward and you can really see yourself progress and gain strength.

    4. A movement or workout you’re hoping to improve this year:
    I really struggle with pushups and pull-ups so definitely those, and all the other ones, too… but

    5. Biggest surprise since starting at CrossFit Bangor:
    I’m surprised at how much I love coming to classes and being part of this community.  My personality tends to avoid this type of environment, but at Crossfit, I love it!  I honestly didn’t think I’d stick with it very long, but here I still am!!  Go figure…

    6. Advice for new members or friends who have yet to try CrossFit:
    If I can do it, anybody, and I mean anybody can do it.  You will get the help and support you need to learn, grow, and progress every time you show up.  Everybody supports each other regard of skill level, and you will be inspired and challenged every day.

    7. Favorite Maine place to recommend to other members or visitors:
    Acadia National Park is amazing, and everyone should summit Katahdin at least once.

    8. Non CrossFit interest(s):
    I love hiking, my dogs and cats, traveling to underserved countries for medical missions, and I absolutely love my career in health care.

    9. Additional thoughts you’d like to share!
    I am so grateful and privileged to be a part of this community, and to the coaches for all the patience and support extended in helping me to continue to develop my skills… you all are amazing!

 

Saturday February 22

Saturday February 22

Partner up and hold onto the Row! Wall Balls and Burpees can be broken up any way, so pick a strategy that you and your partner can hold onto the entire workout.

PARTNER WORKOUT
IN TEAMS OF 2
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests.
Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)

PARTNER FINISHER IN TEAM OF 2
3 SETS FOR MAX REPS*
:45 Russian Twist :15 Transition / Rest :45 Plank Hold :15 Transition / Rest P1 performs Russian Twists while P2 holds Plank. Once :45 expires then transition and switch roles. (No Measure)

Friday February 21

Friday February 21

Establish new 3RM Snatch number (power or squat). This will be retested 3x this year! Newbies should work on lighter loads and mechanics. In the workout, establish new Isabel time with focus on being “automatic” when you touch the bar…this is not a test of max strength. Need to be able to move the bar.

STRENGTH
ON A 20:00 RUNNING CLOCK
Build to 3RM Snatch*
*Power or Full, Athlete Choice
(Score is Load)

BENCHMARK WORKOUT
“ISABEL”
FOR TIME
30 Power Snatch (135/95)|(95/65)
*Last seen in 2018 (Score is Time)