Nicole M

Nicole M

Meet Nicole M!!! Our January Member Spotlight!!!

1. When did you start at CrossFit Bangor: I started in 2016. My first workout was Open workout 16.1! It was so intimidating because people in the class were actually getting judged for the open, and meanwhile I had a 15lb bar wobbling all over the place trying to lunge with it over my head!

2. Proudest CrossFit accomplishment: Bar muscle up, absolutely. Doing my first ring muscle up was amazing because I was so shocked I got up there, but the bar muscle up was something I literally worked for a year to try to get. Trying until my hands were bloody and I was all bruised up by my ribs…but then, after the workout “Karen” it happened. It felt so good to finally get it after seeing people do it and desperately wanting to do one, too.

3. Favorite lift, metcon, or both:  My favorite lift is push press, and I also like strict movements. My favorite workouts are chippers, or the long grinding grunt work workouts. I love Murph, despite the fact it involves running which I hate. I feel like I’m gonna die while I am doing it…so I love it because it both honors a hero and puts me on my hands knees in a puddle of sweat. I like to be basically on the floor in hell after a long workout. It’s my favorite feeling, so clearly I am a little bizarre.

4. A movement or workout you’re hoping to improve this year: At some point, I would like to learn to use my legs in Olympic lifts, since I try to muscle everything. I also would like to stop overthinking everything I do. I play head games with myself! Ugh!

5. Biggest surprise since starting at CrossFit Bangor:  I cannot believe the friendships I have made here. My closest friends are the people I have met at CFB. And the other piece that is so surprising to me is the comfort zone you fall into with these people.  The shyness goes away, you are giving sweaty hugs and high fives, and we can all sit there and talk about our goals and laugh at each other (in a good way).

6. Advice for new members or friends who have yet to try CrossFit: Remember that not everyone has the same goals. You may not have any interest in setting personal records on your lifts, or getting a certain gymnastic move, or being the first on a leaderboard…and that’s ok! One person may be there just to get a good sweat, and the next is training for a Spartan race or Ironman,  and the next wants to do local competitions…all kind of goals, all important, all personal to you!

7. Favorite Maine place to recommend to other members or visitors: Any Maine State Park Campgrounds. They’re secluded, no frills. Nothing is more beautiful than stars in a sky with no city lights to spoil it, and if you’re hearing loons while you fall asleep…then its absolutely perfect. I’ve stood there with my husband looking over the water at night thinking, how does anyone not cherish something so unspoiled and naturally amazing.

8. Non CrossFit interest(s): I love camping with my family. That is my favorite pastime. I absolutely love dogs. And while I love camping and natural beauty,  I also find it absolutely amazing to go to New York City. It’s a culture shock, and it’s still surreal to me every time I go. I could people watch all day. I highly recommend any Mainer experience it. You’ll hate to love it:)

9. Additional thoughts you’d like to share! I want to tell my coaches how much I appreciate them, of course. I am literally a different person, a better person, since I started this journey at CFB. I have known Mel for longer than most people realize, and she’s always been one of biggest role models. So, it was amazing to catch up with her on a more personal level doing what we love! We remember the good ole days, YMCA style, right Mel!? Its just incredible how you build this family, this crew…we laugh together, we cry together, we watch each other get married, we go out together, we share in each other’s accomplishments and failures, and we believe in each other when it’s hard to believe in yourself. If I am having an off day, I may find my coach picking up on that, giving me a hug, and just saying “whatever you need, I’m here”. They have a sixth sense, and they GENUINELY care about you in and outside of CFB. So do the members…they just know you, and I love that!

Monday January 13

Monday January 13

Use the Skill session to work on cycling reps for today’s gymnastic movement, the Toes to Bar. In the workout, we’re looking for fast cycle time for each movement in the tabatas. We want to maximize the number of reps in each working window so hold on for a fun ride.

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. (No Measure)

8 ROUNDS, :20 ON / :10 OFF
TABATA 1 Russian KB Swing (53/35)|(35/26)
-1:00 Rest-
TABATA 2 – Air Squat
-1:00 Rest-
TABATA 3 – Toes to Bar or Reverse Crunch
-1:00 Rest-
TABATA 4 – Plate G2OH (25/10)

use lowest score of EACH Tabata, add those 4 scores together for total reps

Saturday January 11

Saturday January 11

Keep each round under :90, and keep the intensity high in this longer AMRAP! Run should be under :30, Wall Balls should be unbroken, and Burpees should be fast!

Partner 1 Completes a complete round
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
(Score is Rounds + Reps)

100 Alt. Partner Plank “Hi-Fives”* *Set-up so that both arms reach and connect at extension for the hi-five.

Friday January 10

Friday January 10

Choose a weight on the DB that you can hold onto for the full minute. Take on the additional / more “strict” variety of rope climb. Choose a calorie number on the row that a tough pace will allow you to finish in :45-:50. Overall, sustain your paces for the full EMOM.

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
(Score is Reps)

COOL DOWN FOR RECOVERY 5:00 Flow Stretching

Thursday January 9

Thursday January 9

Build to Heavy Set of KB Complex:
1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch
*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load. (Score is Weight)

10 Unbroken Double Under*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each Round.
-Rest 2:00–
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round.

Barbell with Brandon

Low hang snatch + Snatch balance- 4 sets @         70-75% of snatch

Front squat + jerk (2+1)- 75-80% of jerk

Clean pulls- 3×3 with 90% of clean ( 55-60% of deadlift)


Retraction w/ barbell- 3×10

Rotating planks- 3×30 seconds

Toe touches w/ medball- 3×30-50

Wednesday January 8

Wednesday January 8

Very popular benchmark today so recording times are going to be important too. In the workout we want athletes going fast and pushing through. This is going to burn and athletes should aim for fast time and not pace this one.

MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar. (Score is Weight)

21-15-9 Thruster (95/65)|(65/45)
*Last Seen 6/26/19
(Score is Time)

OPTIONAL COOL DOWN FOR RECOVERY 3:00 Slow Pedal on Bike 2:00 Foam Roll Upper Back / Lats 1:00 Rebound Recovery (prone rest)

Tuesday January 7

Tuesday January 7

Athlete Goal – Consistency is key today athletes! We want a sustainable effort through all 4 sets on the bike, and unbroken movement from the KB swings directly into the KB lunges. Hit the core finisher hard to round out the day after the workout.

2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)

8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2. (No Measure)

Monday January 6

Monday January 6

Spend time honing in those deadlift positions today. Use the extended warm up to slow down with the tempo under light-moderate load before building past the intended workout weight. The workout should be heavy, the handstand push-up option should be appropriately challenging, and the slam balls should make this workout a burner.


3-3-3 Tempo Deadlift (30×1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. (Score is Weight)

Deadlift (275/185)|(185/135)*
*After Every Set Complete… 8 Handstand Push-ups (Strict Optional)
16 Plate Ground to Overhead (25/15)|(15/10)
Score is Time

Team Marathon Row and Chili Cookoff!!

Team Marathon Row and Chili Cookoff!!

No open gym or class today as we all throw down for the New Years ROW-solution Challenge!

Come to cheer on the teams as they chip away at 42,195 meters

Also come enjoy and event BRING your prize winning Chili to share!!

Friday January 3

Friday January 3

Retest of the 1RM C&J…look back at April & August to gauge goals. Want to get speed out of the hole in the clean and setup for success with a strong split jerk. Goal is fast stand, fast feet, fast hands! Loading for Workout, need to hit 5+ reps unbroken when fresh.

Build to 1RM Clean & Jerk
(Score is Weight)

10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead (Score is Time)