Thursday

WOD

Deadlift 3 Sets Of 3 at 85% 1 Rep Max

Followed By

AMRAP 5 Minutes, Rest 1 Minute. 3 Cycles- Score Number Of Rounds

5 Ring Dips
7 SDLHP 95/65
10 Box Jumps Lg/Med.

Please Note That We Will Be Closed On Sunday July 4th and Monday's Schedule Will Be Announced Tomorrow.

Wednesday

WOD

4 Rounds For Time
Run 400
21 Burpees


I hung on for dear life as the murse went for a Pr on Tim and Nicole's sweet pull up structure At Bay State CrossFit! Want your very own Bay State CrossFit T-Shirt? Well that's handy because they are in! Check out their website here!

Thank you Rob Miller for the awesome nutrition lecture! If anyone was unable to make it please check in with us with any questions!

Tuesday

WOD

Overhead Squat 1 Rep Max

Followed by...

75 OHS for time. 25 Abmat sit-ups every time you have to rest. Use 50 % from max overhead squat of the day.


Nadia Shatila 100 Pull Ups In 2:53 WMV MOV
And that boys and girls is how it is done-who was just asking me if I ever lose to girls on workouts?

Stats of the qualified athletes at the 2010 CrossFit Games Here

Congratulations to Mac and Leah- they're engaged!!!

Monday

WOD

'Helen'

3 Rounds for time

Run 400
21 Kettle Bell Swings
12 Pull Ups

Followed By

Push Press
3-3-3 max weight each set

Let the games begin! wmv mov

Remember at 6:30pm immediately following the 5:30 class we will have a special nutrition seminar presented by Coach Rob Miller-we invite all of you and any members of the public that you think may benefit enjoy it. Afterward we hope you can stick around for some good food. Any questions about food or details please call 508-332-0058. Hope to see you there!

Just in case you were wondering there WILL be a 7:15 am class Saturday- hope to see you there!

Also we hope you ALL join us for a nutrition seminar Monday night at 6:30 with Coach Rob Miller. The lecture will be approximately half an hour followed by question and answer. We will have refreshments/paleo snacks immediately following. Please sign up via text message to 508-332-0058 or at class Sat., Sun., or Monday. Feel free to let us know that you want to be part of this awesome, not to be missed event in the comments!
-Mark

Friday

WOD

Deadlift 3-3-3 at 3 rep max

Followed by

Death by 10 Meters


"Winning is not a sometime thing; it's an all time thing. You don't win once in a while, you don't do things right once in a while......you do them right all the time. Winning is a habit. Unfortunately, so is losing."
- Vince Lombardi

Thursday

WOD

In 10 Minutes Find Your 1 Rep Max Thruster

Then Tabata Mash-Up 20:10 Work:Rest
4 Rounds -Rotate Each Interval
Dumbell Thruster 30/20
Sit Ups
Pull Ups

Rest 2:00

Then Complete 4 More Rounds Of The Same

Score Total Number Of Reps From All 8 Rounds

A little salute to Matt Reid-the guy has come a very long way from where he started just several months ago-He has quietly made some very impressive changes and is a terrific fixture in the community. For example, just a couple of months ago Matt tried climbing the rope unsuccessfully and was doing dips with the assistance of a band. Well, today during the workout Matt made 9 trips up the rope and did all 7 rounds of ring dips unaided by the bands! Keep up the great work Matt!




Wednesday

WOD

For time

Row 1000m
35 Box Jumps L/M
35 Double Unders
25 Box Jumps
25 Double Unders
15 Box Jumps
15 Double Unders

All over the map- Meet Ben Smith and Christy Phillips wmv mov

Kyle introduced his lil sis to CrossFit today for some quality family time!



It's hard to take over the world when you sleep 20 hours a day.
- Darby Conley

WOD

7 Rounds For Time
Walking Lunge 20 Steps
Rope Climb*
Dips 10

*Choose the appropriate option:

Rx'd- Guys-1 x per round no legs.
Rx'd- Ladies 1 x per round legs allowed

A. Scaled- Guys- 2 x per round with legs
Scaled For Ladies 1/2 climb x 2

B. Scaled- Rope Descents From Large Box

C. Scaled- 10 Jumping Pull Ups

Coconut Oil Instead Of Sun Screen? Good Advice or a bad idea? Read the article and judge for yourself.

"I Beat Cancer" From The Boston Marathon



Monday

WOD

You have 10 Minutes To Establish a 1 rep max Clean and Jerk.

Followed By

1 Clean and Jerk the firs minute, 2 the second minute, 3 the third and so on until you can no longer continue on the minute.


Yuri hits a 200lb pr

A Photo From The Boston Marathon


I am not certain that I will have Internet access this weekend so I am going to try to inform the community all at once about Thursday, Friday, Saturday, and Sunday.

Please if you see an new person (there were 7 more this week) at C3 Introduce yourself and make sure they feel welcome as part of the community.

Thursday
There will be a 6:30 class and then a 3:30, 4:30 & 5:30

WOD

50-40-30-20-10
Walking Lunge
Sit Ups


Friday

We will have regular class schedule 6:30, 9:00, 12noon 3:30,4:30 & 5:30

WOD
Nicole

AMRAP 20 Minutes
Run 400 meters
Max Reps Pull Ups

Score is Number of Pull Ups


Saturday

Intros at 12:30 CLASS-(not open gym so please try to be prompt) at 1:00
There will not be a 7:15am

WOD

Row Score Calories
KB Swings 1.5/1
Double Unders
Wall Ball 20/14
Dumbell Push Press 35/25

1 Minute rest between rounds 3 rounds Score total reps and calories on the row.

Sunday
Closed

"I find that a great part of the information I have was acquired by looking up something and finding something else on the way."
- Franklin P. Adams

Wednesday

WOD

21-15-9
Toes To Bar
2 Push Up Burpees
Box Jumps 24/20

No 'splashing' the burpees-these are supposed to be legit full range push ups from a planked position.

Coaches Corner
Did the total reveal any particular strength deficits? Lets say that you know that you would like to have a stronger press...rather than wait until the press is programmed again try to plan including one effort of 3 to 1 rep max after the workout that falls before your rest day. Or if you have a day where you know that you will workout the following day, but you feel really good, go for it! Be determined to devote 1 effort a week for a month. I guarantee that that type of focused effort on any given lift could translate to big gains. Now go get some!

Tuesday

WOD

CrossFit Total

1 Rep Max Deadlift
1 Rep Max Press
1 Rep Max Back Squat

Add the total of the three lifts for your score.

There will be a modified schedule this week- as it stands right now some likely changes are that there will not be a 3:30 on Friday or a 7:15am on Saturday.





Jane and Drew sent me this little gem!

Nicole and Sarah for their first official butterfly kips.


Monday

WOD

In any order with adequate recovery between events...Run 1 Mile for time. Row 2k For time.

2010 CrrossFit Games Sectional/Regional Highlights wmv mov

Friday

WOD
3 Sets Max Rep Strict Pull Ups

Followed By

5 Rounds

15 Steps Overhead Walking Lunge 45/35
21 Burpees

Completely spaced it yesterday-(sorry Kristin)- Congratulations to Kristin P. on her first Pull Up! From being terrified in 2 black bands (!) to multiple kipping pull ups!!! You never stop amazing us! Who's next!

CrossFitting Mom Gets Some Press

Thursday

WOD

Back Squat 3-3-3 (Work Up To 3rm- Do 3 Sets)

Followed By...

For Time
Row 500m
50 One Arm Dumbell Snatches Each Side (100 Total)
50 Pull Ups

We hope that you will join us for Active recovery Thursday night at 6:30 with the amazing Amy S.- only 10 dollars per person!

I am happy to see a lot of new faces around C3. Please make sure that if you see a new person at class that you introduce yourself and make them feel welcome! We are a tight community but the more the merrier!

No Greg Doesn't keep beer handy to hydrate with during WODs that is what we called the beer splint. Greg has been on fire and is going to come back strong after his knee recovers. Get better soon Greg!

Wednesday

WOD

Split Jerk Work Up To A 1 Rep Max

Followed By Tabata Mash Up Of

Push Ups
Sit Ups

Alternate Between The 2 Movements 20 seconds on 10 seconds rest for 8 rounds each.

I am pleased to let you all know that Amy S has agreed to do another Active Recovery Class This Thursday at 6:30-Be There! The Cost Is 10 dollars per person.

***CONTEST****

I will comp you one free active recovery class to be used any time we have an A.R. Class if you can guess what went through my mind when I saw my car after realizing how much trash I loaded into it when we cleaned up for the Cert this past weekend.

Our Very Own (Mostly Robb's) Ann Workman From Down Under!

Hi Everyone,

The first activity my daughter, Jessica and I did in Australia was go
to xfit. We walked in to "Kelly". Jess couldn't believe how hard it
was. I struggled with it too and only completed 3 rounds- with a
break after 2. Maybe the 24 hours of air travel the day before was the
problem. Everyone was super nice there. The pic is of us with the
owner, Scott and the young Aussie who completed all 5 rounds in 20
minutes and some seconds.

I'll see you in a few weeks.

Cheers,
Ann

Tuesday

WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups -
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents


Don't try to solve serious matters in the middle of the night.
- Philip K. Dick

CrossFit Endurance Certification Group Photo Courtesy CrossFit Endurance

Monday

WOD

Deadlift
3-3-3

Followed By...

Annie

50-40-30-20-10
Double Unders
Sit Ups


Running Mechanics Analogy wmv mov


"He that sympathizes in all the happiness of others, perhaps himself enjoys the safest happiness; and he that is warned by the folly of others has perhaps attained the soundest wisdom."
- Colton

Running And Endurance Certification Being Held From 9-4 Saturday and Sunday

We will have open gym at the 12 noon lunch break then resume with the certification promptly at 1:00. Following the certification at 4:00 we will have "refreshments" and some paleo desserts and then whomever would like to join us can come along to Seafood Sam's in Sandwich for dinner. Please let us know if you can make it so we can plan accordingly. You can text Sarah at 508-332-0058. Hope to see you there!

Camaraderie wmv mov

Friday

WOD

Karen

150 Wall Ball Shots For Time
Guys Use 20lb ball to a 10 ft target Ladies use 14lb Ball to an 8ft target

Khalipa vs Karen wmv mov

Because of the CrossFit Endurance Certification Saturday and Sunday We will have classes at 12:00 sharp both days-if you can show up a little early and warm up and then start as soon as the cert breaks for lunch that would be ideal.

Thursday

WOD

Run 400
30 Toes To Bar
21 Box Jumps
40 Knees To Elbows
21 Box Jumps
50 Sit Ups
21 Box Jumps
Run 400

Triangle CF Asks Why Not

Now if you are paying attention and read the link you are in a good mood. Write one nice thing about a member of C3 in the comments. Lets hear what you have to say.

Happy Anniversary Tim and Nicole!!!!!


Congratulations on Opening Bay State CrossFit we wish you all the success possible- you are wonderful people and we hope that you stay connected to our community as you build yours!

Wednesday

WOD

DT

5 Rounds For Time

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Guys Rx'd 155 Gals 105

Khalipa vs DT wmv mov