Saturday October 12

Saturday October 12

“FILTHY 50” 
FOR TIME
50 Box Jump (24)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)*
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

COOL DOWN FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar 4:00 Dragon Stretch *Each exercise is 2:00 on one side and 2:00 on opposite.

Thursday October 10

Thursday October 10

RECOVERY WORKOUT* 
EMOM x 10 MINUTES
MIN 1 — AMRAP of 10 Double Unders + 5 Alternating DB Snatch (light)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 — Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.

COOL DOWN FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow Stretching

Barbell

Topic: Overhead (Snatch)

Techniques and Drills

Behind the Neck

Drill – Complex: BTN Strict Press + BTN Push Press + BTN Push Jerk (1+2+3)

Overhead Squat

Drill – Tempo OHS : (33×1 for 3) x 5 sets (33×2 = 3s descent, 3s bottom, fast up, 2 seconds at the top before next rep) 

Snatch Balance

Drill – 5×3 Snatch Balance with 2s pause in the bottom

Aerobic Capacity

“Regulator”

750m Row OR Run
10 Thrusters (45/35)
500m Row OR Run
20 Thrusters
250m Row OR Run
30 Thrusters

Wednesday October 9

Wednesday October 9

STRENGTH
5×3 Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics.
This is not 3RM.

NCFIT BENCHMARK WORKOUT
“ELIZA-PLUS” 
FOR TIME
27-21-15-9 Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

OPTIONAL FINISHER
3 SETS 15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)

Tuesday October 8

Tuesday October 8

AMRAP x 20 MINUTES
400m Row* (row increases by 50m each round)
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

COOL DOWN FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell *
Each exercise is 1:30 on one side and 1:30 on opposite.

Monday October 7

Monday October 7

STRENGTH
ON A 15:00 RUNNING CLOCK
Establish 10RM Front Squat*
*Max 2 attempts at 10RM

WOD
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap

Saturday October 5

Saturday October 5

Cannonball
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
*Sumo stance for DB Muscle Clean
Paula L.

Paula L.

  1. When did you start at CrossFit Bangor:

August of 2016 right after the new gym opened

  1. Proudest CrossFit accomplishment:

My proudest accomplishment is a toss up between finally snatching 95# after a long overdue hip surgery which was a defining moment for me emotionally in regards to the struggles that living with that posed all of my life and the elusive bar muscle up.

  1. Favorite lift, metcon, or both:

Favorite lift depends on the day. Love learning them all. Well maybe not the overhead squat!:))

  1. A movement or workout you’re hoping to improve this year:

Definitely favorite workout is Fran! LOVE pull-ups and thrusters ! Shh don’t tell anyone I might get attacked!

  1. Biggest surprise since starting at CrossFit Bangor:

Biggest surprise is how much the community has improved my life. Working out with a team of friends everyday. It doesn’t get any better than that. Except when Ben joins me and then maybe!:)

  1. Advice for new members or friends who have yet to try CrossFit:

Advice… don’t wait a year like I did because you think you need to be more fit or can’t do those lifts, moves, etc. It has been three years for me and I still can’t do all the things, but there is always something I can do and there will always be something you can do too!

  1. Favorite Maine place to recommend to other members or visitors:

Some non CrossFit interests include biking, hiking , hanging with the family. I am also addicted to YouTube! Mostly CrossFit videos! I can’t help it!:)

This community is great! I can’t imagine my life without it!

 

 

Friday October 4

Friday October 4

STRENGTH

ON A 10:00 RUNNING CLOCK… Build to a Moderate Set of 3 Thruster

WOD

“OPEN 17.5”
10 ROUNDS FOR TIME
9 Thrusters (95/65)|(65/45) 35 Double-Unders

Thursday October 3

Thursday October 3

WORKOUT
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-
*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.
FINISHER
IN TEAMS OF 3…
ON A 10:00 RUNNING CLOCK… Max Cal Bike
*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.
Barbell

Topic: Pulling

Techniques and Drills

Snatch Grip Deadlift – 12 min

Drill – Pausing SGDL – 5×3 with 3-3s pauses – 2” off floor, below the knee, pockets

Snatch Pull – 12 min

Drill – Snatch pull – 5×3 – do not drop the bar in between reps but do reset from the floor for each rep (no “touch and go”)

Clean Pull from Deficit – 12 min

Drill – Clean pull from 2-4” deficit (standing on 25# or 45# plate) – 5×3 – do not drop the bar in between reps but do reset from the floor for each rep (no “touch and go”)

Complex – remaining time

2 CGDL + 2 Clean Pull + 3 Shrug Pulls

Aerobic Capacity
“My Heart Will Go On”
10 rounds
300m run
*Rest 90s between efforts