STRATEGY: Athletes should aim to complete a 60 Calorie Row in 3:00 or less. Athletes should aim to complete 50 Toes to Bar in 4:00 or less. 40 Wall Balls should be completed in 2:30 or less. 30 Cleans should be completed in 2:30 or less. 20 Ring Muscle Ups should be completed in 3:00 or less.
SCALING: Athletes should choose reps, loads and movement variations that allow them to complete each movement within the given times.
SCORING: Athletes score for Part 1 of todays workout is their heaviest load. Athletes score for Part 2 will be their total Rounds + Reps.
15 minutes to practice Wall-Walks, Handstand Holds, Handstand Push Ups, and Handstand Walking
PART II: “Keep It 100” [SWEAT]
For Time [15 Minute Cap]:
100 Shoulder to Overhead (95/65)
Every Break:
100 Meter Farmers Carry (35s/20’s)
Score = Time it takes to complete the workout
[TRAIN/COMP] Shoulder to Overhead (135/95) // Farmers Carry (50’s/35’s)
PART I:
STIMULUS: Athletes have 15 minutes to work on a gymnastic pulling skill of their choice. It’s a great opportunity to go back to basicsand practice these movements with high focus. Here are some ideas for how to use this time effectively for everyone.
New to Handstands – Plank, Inverted Plank, Shoulder Taps, Wall-Walks
Novice Handstands – Wall-Walks, Nose and Toes to Wall Holds, HSPU negatives
STRATEGY: Athletes should choose a weight that they could complete 20 reps with unbroken when fresh. Each 100m Farmers Carry should be completed unbroken.
SCALING: Athletes should choose a weight for each movement that allows them to complete sets as described above.
SCORING: Athletes’ score will be the time it takes them to complete the workout.
10 minutes to practice pull ups/chest to bar/bar muscle ups/ring muscle ups
PART II:“JACKHAMMER” [TRAIN/SWEAT]
2 Rounds For Time [20 Minute Cap]:
1,000 Meter Run
50 Thrusters (45/35)
30 Strict Pull-ups
Score = Time it takes to complete the workout
[COMP] 30 Chest to Bar Pull-ups
PART I:
STIMULUS: Athletes have 10 minutes to work on a gymnastic pulling skill of their choice. It’s a great opportunity to go back to basicsand practice these movements with high focus. Here are some ideas for how to use this time effectively for everyone.
No Pull- ups: rings rows- elevated rings rows – banded pull up – pull up negatives
super set these with hollow holds and arch holds
2-5 STRICT Pull Ups- Weighted Strict Pull ups – Kip and hold above the bar- Kipping Pull Ups – Kipping C2B – Big Kips (belly button to bar)
STRATEGY: Each 1000m Run should be completed in 6:00 or less. Each set of 50 Thrusters should be completed in 2:00 or less. Each set of 30 Chest to Bar Pull-Ups should be completed in 2:00 or less.
SCALING: Athletes should choose variations of each movement that they can complete in the given times. Athletes should complete 50 thrusters in 3 sets or less. Athletes should complete 30 Chest to Bar Pull-Ups in 5 Sets or less.
SCORING: Athletes score today will be the time it takes them to complete the workout.
Today’s workout “DONNY” is in honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
STIMULUS: “DONNY” is a Threshold workout.
STRATEGY: Athletes should be able to complete Deadlifts in 2-3 sets maximum. Athletes should move at a controlled pace on the first 21-15-9 with the intention of accelerating on the back half of this workout.
SCALING: Athletes should choose a Deadlift weight that would be challenging but doable for 15 reps unbroken when fresh.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 15-20 Minutes. REPEAT FROM 4/11/22
We are proud to announce our newest athlete spotlight Jonathan Robichaud! Jonathan has shown tremendous growth in physical capabilities as well as his mindset! He has impressed the coaches lately with his ability to listen, correct himself and care for those around him. He is now always looking for a way to better himself in any way! Great work Jonathan, keep it up!!
1. I began my CrossFit on-ramp in November 2021 and began classes in December 2021.
2. My proudest CrossFit moment is watching my wife come back from complete knee replacement and surpass me on my deadlifts.
3. By far my favorite workout would be the Murph. Because of what it stands for, and the accomplishment of successfully completing the workout.
4. I’m constantly working on all movements to improve them. Now that I can do strict pull ups I want to get the Kip down, that’s my next goal.
5. My biggest surprise is how I am all around much stronger than I have been my entire life in just one year. The military taught me push ups, sit ups and run. CrossFit is way more dynamic and way more of a whole body workout.
6. My advice to anyone interested in trying CrossFit is just to try it. Clear your mind of any preconceived notions of what it’s like. I had experienced very poorly executed CrossFit in the military. I had a bad taste for it. It wasn’t until my wife started CrossFit and explained what she was doing and how smart and organized the classes were. I tried it, it’s NOTHING like I had experienced before. I’m hooked. Everyone should try.
7. Favorite place to recommend in Maine. Anywhere where there are trails to hike. Preferably near the ocean.
8. Hiking, wood burning, antiquing, pottery, anything with my wife and kids.
9. CrossFit Bangor is a great community. Excellent coaches and fellow athletes. Everyone is treated with respect and understanding. It’s a lot of fun.
STRATEGY: Athletes should be able to complete Double Unders in 1:00, Overhead Squats in 1:30, and Rope Climbs in 1:30.
SCALING: If needed, athletes can cap Double Unders at 1:00, decrease the weight on Overhead Squats, and modify Rope Climbs to a variation they can complete in 1:30.
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes. REPEAT WORKOUT.
STRATEGY: Athletes should aim to complete each set of 3 Snatches unbroken, today is a good day to practice hanging on to moderate weight. Each 200/150m row should be complete in 1:00 or less. Each rope climb should be completed in 0:30 or less.
SCALING: Athletes should choose a load for snatches that allows them to complete 3 challenging reps unbroken. Athletes should choose a distance and variation for rowing and rope climbs that allows them to progress to the next movement in a given time.
SCORING: Athletes score will be the time it takes them to complete the workout.
STRATEGY: The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.
SCALING: Today we can lower the box height for athletes or have athletes do bodyweight step ups. Advanced athletes can wear a ruck or loaded backpack. Rx weight is (45/35 lb)
SCORING: Today’s score is the time it takes to complete the workout. We can cap the workout at 50 Minutes if running a 60:00 class. If we have the ability to lengthen class times, you can plan for athletes to finish in 45-70 Minutes.
From Sara Wilkinson, Gold Star Spouse:
“My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.
This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.
Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD that Dave Castro named after my husband Chad, supporting the Navy SEAL Foundation.”
MODIFICATIONS
BOX STEP UPS
⁃Reduce Reps
⁃Reduce Height
⁃Reduce Weight
⁃500 Walking Lunge Steps or 1 Mile Walking Lunge (No Weight)
Our newest athlete spot-light is Emily McIntosh! Emily is an absolute joy to work with and always open to trying new things! We have seen her do some cool things including single leg squats (from the ground!), Cartwheels over barbells and swinging maces and kettlebells around! Emily is a fantastic athlete, and even more so, she is an awesome person. She always has a smile on her face despite the challenge. Thank you so much for being so awesome!
1. When did you start at CrossFit Bangor:
I tried my first class at CrossFit Bangor in summer of 2020, right in the midst of the pandemic. I am a personal trainer and had just transitioned earlier that year out of another gym, where I was an instructor and trainer, into a space I opened in my home. Despite having my own gym at home and enough knowledge and experience to program myself, I missed moving around other people and was beginning to feel (as many others were at that time), very isolated. I had seen the CrossFit Bangor space before and loved how spacious and stocked with great equipment it was.
2. Proudest CrossFit accomplishment:
As silly as it may sound based on the amount of time I spend making muscle, I’ve always had a barrier in my mind about pull-ups and had never been able to do a strict overhand pullup. Recently I did, because a couple of great coaches (Daija and Nicole!!!!) standing by could see it was the right time to push and gave me an option I could use to be successful. After that barrier was broken down, I had the confidence to work with the movement on my own. No matter what level you’re at, great coaches can be the difference between being able to learn to do something and leaving it in the “can’t” category. CrossFit Bangor has great coaches. And whether you’re a beginner or experienced athlete, I believe everyone needs a coach.
3. Favorite lift, metcon, or both:
Deadlift, of course! Turkish Get Up is another lift I’m obsessed with, though we don’t see it much in CrossFit. My favorite CrossFit workout is probably Fortitude: 15 rounds of a 15/12 cal row and 15 burpees within a 30 minute time cap. I once tried to row the “man cals” and come in under the cap. Didn’t quite make it. I love learning and gaining experience with the Olympic barbell lifts, which I’d always wanted to try but never had before CrossFit.
4. A movement or workout you’re hoping to improve this year:
Improving my pullup is front and center and I think it will help immensely with getting more comfortable with gymnastics movements, which I’m overall weaker with because I haven’t been practicing as long.
5. Biggest surprise since starting at CrossFit Bangor:
That I, as a historically competitive person, could step into an environment that is assumed to be competitive, and be able to shed the negative qualities of my own driven-ness, like terrible self-judgment and overreaching to the point of injury. I credit this to the atmosphere at CrossFit Bangor, where community and genuine care for one another are values that lead before the competitive aspect. I feel this from the top down from Mel and Karl, through all the coaches and members. Don’t get me wrong, when athletes are throwing down it can get intense! But the undercurrent of encouragement and respect makes it feel extremely positive.
6. Advice for new members or friends who have yet to try CrossFit:
I’ll go right ahead and confess that before giving it a chance, I had misconceptions and judgements about CrossFit. My own coaching background is in group fitness and corrective exercise and it didn’t match up in my mind with what I pictured CrossFit to be. But what I learned when I began showing up on a regular basis is that nobody is there to judge you or push you past your limits, and there’s no need to be afraid or embarrassed that there are things you’re not ready (either physically or mentally) to do, because there are always so many other options and someone (great coaches, again!) to guide you towards the right one. Overall, empowering people with good choices goes farther than “protecting us from ourselves”, and I really came to understand that here. The more you show up with a willingness to pay attention, learn, accept where you’re at and do what you can do on any given day, the more you have a chance to build your overall capacity. If you think of all the skills and strengths CrossFit encompasses, it’s overwhelming. But if you just think about showing up and moving the needle a little each time, you’re going to get to a place you’re proud of. Really. Personally, it’s helped me shift my mindset and expectations of myself. I actually spend less time training than I had in the past, with greater intention and shorter but more focused intensity, and my overall level of physical discomfort (outside of the workout, of course) and injury has gone down, not up, since joining CrossFit, and I do believe I’m fitter and healthier overall.
7. Favorite Maine place to recommend to other members or visitors:
Long Sands Beach in York on summer mornings to see the sun come up, the dogs on the beach and the surfers on the water! Carrabassett Valley in the fall. Magic.
8. Non CrossFit interest(s):
My number one non CrossFit focus is family, and spending as much time with my teenagers as possible while they’re still under my roof. I love to move, so road biking, hiking, long walks, stretching/yoga/bodyweight flows, wake surfing, mountain biking, paddleboarding, swinging mace and steel mace flow, skiing all make the list. After discovering at CrossFit that I rather like the row erg, I learned to row this past summer and bought a single shell to practice in. So fun! I’ve also spent quite a bit of time studying and practicing mindfulness in the past year.
9. Additional thoughts you’d like to share!
I’m just really grateful to be a part of CrossFit Bangor. Even on days I’m stuck in my own little world and don’t chat much, I always seem to leave having been inspired by someone else’s skill or determination, or with some positive experience or interaction, and I walk out feeling better than I did when I walked in.
Also, if you’re wondering who never wipes the chalk off the big kettlebells, it’s totally me.
