Score = Time it takes to complete the workout, including rest
[COMPETE/SWEAT] as written above
[TRAIN] 15 Strict Pull-ups
STIMULUS: “Harbormaster” is a Threshold workout.
STRATEGY: Athletes should complete 20 Pull-Ups in 1:30 or less. Athletes should complete 30 Sit-Ups in 1:30 or less. 400 Meters on the Rower should be completed in 2:15 or less. Athletes should complete 50 Double Unders in 1:00 or less.
SCALING: Athletes should choose a number of reps and a variation of Pull-ups that they can complete in sets of at least 5 and in under 1:30. Athletes should choose a number of sit-ups that they can complete while moving constantly in under 1:30. Athletes should choose a distance on the rower that they can complete in under 2:15. Athletes should choose a number and variation of Double Unders that they can complete in 1:00 or less.
SCORING: Athletes’ score today will be the time it takes them to complete the workout.
We would like to introduce everyone to our athlete of the month, Eric! Eric is die-hard in the 5am class and will only miss it if he is skiing down a mountain somewhere! What makes Eric really stand out to the coaches is his dedication to the process. He has shown us and the community what trusting the process can do and it’s amazing to watch. Additionally, Eric is always one of the hardest workers in the room. From pushing himself on an echo bike, to crushing running workouts, to seeing his sets of toes to bar get bigger, Eric is always exciting to watch! Thank you Eric for always giving it your all!
When did you start at CrossFit Bangor:
My first day at CrossFit Bangor was onboarding with Daija on June 22, 2020.
Proudest CrossFit accomplishment:
Sticking with movements I’ve had trouble executing properly, being stubborn and motivated to improve, and eventually reaching that point where I was rewarded by realizing how far I’ve come.
Favorite lift, metcon, or both:
One of my favorite recent workouts has been “Battle Scars”
4. A movement or workout you’re hoping to improve this year:
I want to be ready and able to do Murph next spring with a vest.
5. Biggest surprise since starting at CrossFit Bangor:
The fantastic camaraderie experienced with both the wonderful athletes and coaches, and how that camaraderie has served to help motivate me to become a better athlete.
6. Advice for new members or friends who have yet to try CrossFit:
Channel any form of discouragement you might experience into motivation and it will pay off big.
7. Favorite Maine place to recommend to other members or visitors:
My favorite Maine place, just happens to be my favorite place in the world, Maine’s highest peak – summit of Mt. Katahdin.
8. Non CrossFit interest(s):
I have a passion for alpine skiing, hiking, snowmobiling, biking, and running. Of course those things are enjoyed even more when I get to do them with the two great women in my life, my daughter Natalie and my partner Rachael.
9. Additional thoughts you’d like to share!
CrossFit Bangor has been life changing, it’s hard to imagine not having it play a part in my lifestyle.
STIMULUS: “1 Mile Run” is a Sprint workout. STRATEGY: Athletes should complete 1 Mile in 10:00 or less.
SCALING: Athletes should choose a distance that they can complete within the given time. To think of it slightly differently, athletes should complete ¼ of their distance in 2:30 or less (2:30/400m).
SCORING: In Part 1 athletes score will be the time it takes them to complete 1 mile. In Part 2 athletes’ score will be the lowest weight they use for a working set.
STRUCTURE: In Teams of 3, with one partner working at a time, athletes will complete 90/70 Calories on the Rower, before moving on to 60 Toes to Bar, anf finally 30 Power Snatches.
STIMULUS: “Reptar” is a Sprint Threshold workout.
STRATEGY: 90/70 Calories on the Rower should be completed in 4:30 or less. 60 Toes to Bar should be completed in 3:00 or less. 30 Power Snatches should be complete in 3:00 or less.
SCALING: Athletes should choose a number of res on the rower that they can complete within the given time. Athletes should choose a variation and rep scheme for Toes to Bar that allows them to complete at least sets of 5 reps at a time. Teams should complete 30 Power Snatches in at least quick singles.
SCORING: Athletes’ score will be their total Rounds + Reps. Teams should aim to complete at least 2 Rounds
*Switch when partner 2 finishes their round of cindy
STRUCTURE: Athletes will complete as many rounds and reps as possible in 20:00 of “Cindy.” Every 2:00 athletes will Bike 500/400 Meters before picking up where they left off in “Cindy” the next round. “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.
STIMULUS: “Time After Time” is a Threshold workout.
STRATEGY: 500/400 Meters on the Bike should be completed in 1:15 or less. Leaving athletes 0:45 to accumulate rounds of Cindy. Athletes should be able to complete 5 Pull-Ups in 0:30 or less, 10 Push-Ups in 0:30 or less and 15 Air Squats in 0:30 or less.
SCALING: Athletes should choose a distance on the Bike that they can complete in 1:15 or less. Athletes should choose variations of Pull-Ups, Push-Ups and Air Squats that allow them to complete each movement in 0:30 or less.
SCORING: Athletes’ score today will be their total Rounds + Reps of “Cindy.” Athletes should Aim to complete at least 7 rounds of “Cindy.”
MODIFICATIONS
500/400 METER BIKE
-Reduce Distance
-250/200 Meter Row
-200/150 Meter Ski
-15/12 Calorie Assault/Echo Bike
-200 Meter Run
PULL-UPS
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
-Jumping Pull-Ups
PUSH-UPS
-Reduce Reps
-Knee Push-Ups
-Elevate Hands
AIR SQUATS
-Reduce Reps
-Squat to a Target
-Reverse Lunges
AFTER CLASS
3-4 Sets of 8-12 Reps:
Dumbbell Bench Press
Reverse Plank (3-4 x 60-90 Seconds)
Standing Lateral Raise
“EXTRA STUFF”
Ring Muscle Ups
4 Sets For Quality:
50% Max Ring Muscle-Ups // Chest to Bar // Pull Ups // Barbell Rows
[COMPETE/TRAIN] Front Rack Reverse Lunges (75/55) // Farmers Carry (50’s/35’s)
[PARTNER] [Teams of 2]
AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24″/20″)
30 Front Rack Reverse Lunges (75/55)
20 Push Press (75/55)
*One Partner working at a time, One Partner completing 200 Meter Farmers Carry, switch when Farmers carry partner returns
STRUCTURE: In todays workout athletes will complete as many rounds and reps as possible in 25 minutes of 50 Abmat sit-ups, 40 Box Jumps, 30 Front Rack Reverse Lunges with a barbell, 20 Push Presses with that same barbell and a 100 Meter Farmers Carry with a set of dumbbells to finish each round, if athletes finish the farmers carry before time is up they will start back on the 50 Sit-Ups and keep chipping away until 25:00 has passed.
STIMULUS: “Hold ‘em” is a Threshold workout.
STRATEGY: 50 Abmat sit-ups should be completed in 2:30 or less. 40 Box Jumps in 2:30 or less. 30 Lunges should be finished in under 2:00. Athletes should take no longer than 1:30 for 20 Push Presses and 1:00 for a 100 Meter Farmers Carry
SCALING: Athletes should choose a number of sit-ups and box jumps that they can complete within the given time. Athletes should choose a weight for the Push Press and Lunges that allows them to complete each round in 2 sets or less. Athletes should choose a weight and distance for the Farmers Carry that allow them to complete each carry with no more than 1 break and under 1:00.
SCORING: Athletes’ score today will be their total Rounds + Reps. Athletes should attempt to complete 2 full rounds.
STRUCTURE: The workout will begin with an 800 Meter Run, Athletes will then compete 55 Double Dumbbell Deadlifts, then run another 800 Meters before completing 55 Double Dumbbell Bench Presses, running 800 Meters again and finishing with 55 Double Dumbbell Power Cleans and one last 800 Meter run.
STIMULUS: “Linda’s Lungs” is a Grindy Threshold workout
STRATEGY: Each 800 Meter Run should be completed in 5:00 or less. 55 Double Dumbbell Deadlifts should be completed in 3:00 or less (18/min. 55 Double Dumbbell Bench Press should be completed in 4:00 or less (14/min). 55 Double Dumbbell Power Cleans should be completed in 4:00 or less (14/min).
SCALING: Athletes should choose a distance for the run that they can complete in under 5:00 all 4 times. Athletes should choose a weight for their dumbbells that allows them to hand on for sets of 7+ reps on each movement.
SCORING: Athletes score today will be the time it takes them to complete the workout.
MODIFICATIONS
800 METER RUN
-Reduce Distance
-1000/800 Meter Row
-800/600 Meter Ski
-2000/1600 Meter Bike
DUMBBELL DEADLIFT
-Reduce Load
-Reduce Reps
-Barbell Deadlifts
-Kettlebell Deadlifts
DUMBBELL BENCH PRESS
-Reduce Load
-Reduce Reps
-Floor Press
-Barbell Bench Press
-Push-Ups
DUMBBELL POWER CLEANS
-Reduce Load
-Reduce Reps
-Barbell Cleans
-Kettlebell Swings
AFTER CLASS
Gymnastics Conditioning
3 Rounds x AMRAP 3:
50 GHD Sit-Ups // Sit Ups
Max Bar Muscle Ups // Chest to Bar // Pull Ups // Barbell Rows
STRUCTURE: In Part 1 athletes will complete 5 sets of 2 Strict Presses. In Part 2 Athletes will complete an ascending rep scheme of Thrusters, completing a set of Double Unders before each set on the barbell. Athletes will begin the workout with a set of 30 Double Unders and 1 Thruster, then 30 Double Unders again and 2 Thrusters. Athletes will add one Thruster every round while the number of Double Unders stays the same until 10:00 have passed.
STIMULUS: “Tenfold” is a Sprint Threshold workout.
STRATEGY: Athletes should complete every set of 30 Double Unders in 0:30 or less. Athletes should be able to complete 1 Thruster every 0:05 or less.
SCALING: Athletes should choose a weight for the thrusters that they can confidently complete a set of 10 with, even when tired.
SCORING: In Part 1 Athletes score will be the lowest weight they use in a working set. In Part 2 athletes score will be their total rounds + reps. Athletes should aim to complete the round of 10 Thrusters.
STRUCTURE: Today athletes will complete a twist on a Comptrain benchmark “Fortitude” but for time instead of alternating on the minute. Athletes will complete 15 Rounds for time of 15/12 Calories on the rower and 12 Burpees.
STIMULUS: “Fortime Fortitude” is a Threshold Pacer workout.
STRATEGY: Athletes should choose a number of calories that they can complete within 1:00 and a number of Burpees that they can complete in 1:00.
SCALING: Athletes should choose numbers of reps of Burpees and Row Calories that allows them to move constantly for 30:00 or less. Lower the reps of each movement as though it were an alternating emom so athletes do not get stuck anywhere.
SCORING: Athletes’ score will be the time it takes them to complete the workout.
* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch
Score = Total Calories on the Rower
[SWEAT] as written above
[COMPETE/TRAIN] Dumbbell Snatches (50/35)
[SOLO STYLE]
5 Rounds [35 Minute Cap]:
1,000/800 Meter Row
30 Box Jumps (24″/20″)
30 Dumbbell Snatches (50/35)
STRUCTURE: For 30:00 Teams of 3 will keep one partner on the rower and one partner working through 15 Box Jumps and 15 Dumbbell Snatches while the third partner rests. Partners will rotate stations when the partner working through Box Jumps and Snatches finishes their reps. Then that partner will move to the Rower to accumulate calories, the resting partner will begin their Box Jumps and the Rowing partner will rest.
STIMULUS: “Are We There Yet?” is a Sprint Threshold workout.
STRATEGY: 15 Box Jumps and 15 Dumbbell Snatches should be completed in 2:00 or less, meaning the Rowing partner and the resting partner will also spend less than 1:30 at their stations.
SCALING: Athletes should choose a height and number of reps for Box Jumps that they can complete in 1:00 or less. Athletes should choose a weight and number of reps for the Dumbbell Snatch that they can complete in 1 set and in under 0:30.
SCORING: Teams’ score will be their total amount of calories at the end of 30:00.
