CROSSFIT NEW ENGLAND
No TV's. No Machines. No Mirrors....Just Results.
CrossFit Kids
2009 CrossFit Games
CrossFit Journal
CrossFit New England
Friday 3.19.10
Eric.
Friday
2 Rounds for time of:
200 m Run
15 Toes to Bar
200 m Run
15 Burpees
200 m Run
15 Pull ups
200 meter Run
15 Push ups
200 m Run
15 Box Jumps
200 m Run
15 GHD Sit ups
200 m Run
15 Squats
Dan stone shoulders...
Best of Luck to the CFNE Athletes competing at the North East Sectionals this weekend.
1. Heather Bergeron
2. Mat Frankel
3. Ben Bergeron
4. Derek Mohamed
5. Mel Ockerby
6. Jenna Gale
7. Harry Palley
8. Kevin Daigle
9. Lisa Mikelson
10. Jen Lawrence
11. Bubba Hagood
12. Ronda Rocket
13. Susan Singer
14. Brian Curley (Big Bri)
15. Lori Baldwin
16. Jenny Forshner (J-Fo)
17. Elaine Polito
18. Alex Hampton
19. Billy Nelson
20. John Dunlap (Big John)
Denise getting the swing of it...
CFNE will be Closed this weekend (No classes Friday night, Sat, Sun, Mon, and no Elements Course next week). While we're gone you can pick a couple of these Travel WODS.
Julie takes it out on the tire...
CFNE Eats! tells you how to make Blisteringly Good Broccoli.
Lauren shoulders the 75# keg....
An early THANK YOU to everyone that is making the trip to cheer us on. Your support means more than you realize. THANK YOU!
The address is 49 Research Drive, Milford, CT.
Danielle presses the 45# keg overhead...
From the members:
".....The other thing that I wanted to say was just thank you for creating such an amazing community. Work has been really stressful these past two months and I feel like between work and life, I have so much piled on my plate I think I might drown in tasks. It is really nice to have a place to go where I feel like I can be successful. I have been thinking about it a lot these past couple of days, and you (and the rest of the CFNE staff) really are amazing. You see the rest of us at our absolute worst (sweaty, crying - yes- I have cried during wods, bleeding, cursing ...); and yet you always make us feel like rock stars. Just this morning I was thinking about how you know EVERY person's name who goes to the gym. Half the time I wonder if my boss even knows my name. So, I know that you may hear this a lot, but really, THANKS! I don't think that many people could have created the kind of community that you and Heather have created. CFNE has made my life remarkably better! At the end of the day, that is a pretty huge thing. (p.s. - I know that you sometimes posts "from the members" letters ... if you could keep this one between the two of us, I would appreciate it ... thanks!)"
Good luck this weekend. You guys are going to kick ass."
-Anonymous
Thrusday 3.18.10
Joe.
Thursday
1. Snatch
3 x 3 reps across.
These are to be performed as Squat Snatches. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.
2. Bench Press
3 x 5 reps across.
3. "Griff"
800 meter Run
400 merter Run Backwards
800 meter Run
400 meter Run Backwards
Post work re-hydration is key...especially on St. Patty's Day...At 9:30am.
Wednesday 3.17.10
Wednesday
Happy St. Patrick's Day!
"St. Patty"
3 Rounds for time of:
400 meter run
3 Keg Presses (weight is your choice: 35, 70 or 150 lbs)
3 Stone Shoulders (weight is your choice: 30, 70, 90, 115, 175)
17 Double unders
17 KB Swings (53, 35)
10 Burpees
10 Sledge Hammer Hits
Finish 1 Beer - if you're under 21, do 5 rope climbs instead.
Sectional Athletes:
Find your 7 rep max squat clean. The set must be unbroken and take under 40 seconds.
The Dragon keeps an eye on Sherrie's back extensions...
Sufficient range of motion is paramount to successfully lock out a weight overhead. The picute below demonstates this nicely. Notice in how Kevin (yellow) has to push his hips forward while Mike's body is lined up directly under the bar. Because of Ken's tight shoulders he is unable to find the overhead position without sacrificing his structural integrity. Mike however is able to support the weight directly over his center of mass.
Draw an imaginary line from the end of each bar straight to the floor. Mike's line bisects his body, while Ken's hips are pushed in front of the line like a bow. It's easy to see why Mike's position is safer, stronger and could support greater loads.
Reminder: CFNE is Closed Saturday, Sunday and Monday for the NE Sectionals.
There will not be any Elements Course next week.
I encourage EVERYONE to make the trip down to CrossFit Milford to support CFNE and witness one of the best athletic events in the North East. The event site is 49 Research Drive, Milford, CT. It can be done in a day trip, ( it's about a 2.25 - 2.5 drive from Natick), but if you want to spend the night we are staying at the Hilton Garden Inn.
Tuesday 3.16.10
Mike D.
Tuesday
1. Press
3 sets of 5 across.
2. Clean
3 sets of 3 across.
These can be performed as Power or Squat Cleans. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.
3. AMRAP 10 of:
5 Toes to Bar
10 Box Jumps
15 Back Extension
20 Abmat Sit ups
Sectional Athletes
WOD1: 800m Run - 30 Snatches (115, 75) - 800m Run
WOD2: 3 Rounds of: 20 Box Jumps (24, 20), 20 C2B, 20 Wall Balls (20, 14 - 10' target)
If possible, rest about 4 hours between wods.
Ashley and Jayme squat...
Watch this VIDEO of a Sprinting Champion in slow motion. Fast forward to 2:30 and check out his POSE running. The ground contact is so minimal it almost looks like he's floating. Things to look for...
1. Foot contact is under his center of mass.
2. Knees stay bent throughout stride.
3. Foot is pull from ground quickly. - There is no push off.
4. Forward lean from the foot, not breaking at the waist. Pause the video when his foot hits...Figure 4.
Lauren, Katrina and Laura have nasty pull ups...
Pull up Progressions
Everyone want so to be able to rip out 20+ unbroken pull ups, but the path from novice to fire-breather can often seem daunting and overwhelming. We have created a progression that will help you determine what level you are at now, and what you should be focusing on in the near term to achieve your long term goal of full fledge fire breather.
Once you achieve a certain Level do not regress to a previous level just because a workout calls for a bunch of reps. Scale reps to accommodate your skill.
LEVEL 1
Jumping Kip – set up plates under your feet so that you are able to grab the pull up bar without too much effort. From here practice Jumping Kipping Pull ups until all points of performance are met.
· Full extension of arms to start and at the bottom of each rep.
· At the bottom push your chest forward under the bar
· At the top get your chin over bar.
· On the way down push away from the bar to set up for the next rep.
LEVEL 2
Consecutive Jumping Kips - set plates so bar is at your wrist while standing at full extension.
· Continue here until you can get 15 consecutive reps with chin over the bar.
LEVEL 3
Band Pull ups with the 1 inch band
· Continue here until you can get 15 consecutive reps.
LEVEL 4
Band Pull ups with the 1/2 inch band
· Continue here until you can get 15 consecutive reps.
LEVEL 5
Kipping Pull ups
· Continue here until you can get 5 consecutive reps. At this point you’ll never use the band again. If needed scale reps, don’t go back to the band.
These "Pull up Progressions" are posted on the Community Board at CFNE.
Monday 3.15.10
Tori.
Monday
1. Back Squat
3 sets of 5 reps across
2. "Half Chelsea"
Every minute complete
5 Pull ups
10 Push ups
15 Squats
Continue for 15 minutes.
Sectional Athletes
1. Back Squat 3x5
2. Bench Press 3x5
If the wods are posted, we will do them instead.
Johnny D gets proper depth on a his ring dips...
Sunday 3.14.10
Coaches Heather and Mel.
Sunday
1. Partner T-Jumps
6 x :30, rest 1 minute
2. Elizabeth
21-15-9 reps for time of:
Squat Cleans (135, 95)
Ring Dips
Sectional Athletes
1. T-Jumps
2. "Elizabeth" with power cleans
3. 3 x 400 meter run at 80%
Stacey working through a set of snatches.
Saturday 3.13.10
Kev's bigger bounds.
Saturday Sweat Fest
1. "Mini Tosh"
Run 200 meters, rest 45 seconds
Run 400 meters, rest 1:30
Run 600 meters, rest 2:00
Run 400 meters, rest 1:30
Run 200 meters.
2. "Mini Karabel"
3 Rounds for time of:
6 Snatches (135, 95)
30 Wall Balls
Friday 3.12.10
Jane.
Friday
1. Bigger Bounds
6 sets of max height jumps.
2. Deadlift
3 set of 5 across.
3. 3 rounds for time of:
35 Double unders
15 Bupees
Frozen.
Whitney.
We are super excited to announce that we have partnered with Inov8 and will be selling these great shoes at CFNE.
We have a number of sizes at the gym for you to try on for proper fitting, and we will have a full stock soon. These shoes have become the footwear of choice for many elite runners, triathletes and CROSSFITTERs because of their light weight, grip and low heel, which promotes proper running technique (POSE anyone?).
Starting tomorrow we will be taking orders.
Please help up make this process as efficient as possible by following a couple guidlelines.
1. Shoe shopping will not be allowed between classes. For example between the 5:30 and 6:30am, and 8:30 and 9:30am classes. There is too much going on at CFNE at these times and we can't have a "Blue Light Special" added to the mix.
2. Anything that is removed must be replaced. You are free to try on different styles and sizes, but please return them to the right place.
3. We are generally very linient with "Can I pay tomorrow." But we will not be taking promise notes on shoes.
We will have a full stock of the the two models below ($100), and can order any other models you may like. The "Try-ons" are in the closet next to my office. Feel free to try them on and place an order.
Thursday 3.11.10
Big John.
Thursday
1. Snatch
3 sets of 3 across.
These can be performed as Power or Squat Snatches. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.
2. Clean
3 sets of 3 across.
These can be performed as Power or Squat Cleans. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.
3. AMRAP 8 of:
Max Handstand Push ups
Max Pull Pull ups
work on perfect form for HSPU's and Pull ups. Your score will be the total number of HSPU completed and the total number of Pull ups. For example: 30/92.
B.A. has stepped up his game. Watch out Thorp, he's coming for ya.
Last year Derek finish 8th overall at the North East Qualifiers (just outside the top 5 that went the
World Championships). This year he is 20 lbs leaner, stronger and MUCH faster. Watch out NE.
Paul's eyes may be rollled back in his head, but he's in a good place now that the row is over.
CrossFit Kids learned the proper technique for stone shouldering today. Pretty cool stuff.
Wednesday 3.10.10
E at the top of a Sumo Deadlift High-pull.
Wednesday
1. Back Squat
3 x 5 reps across.
2. "Hot Death"
Run 1000 meters
3 rounds of:
10 Squat Clean Jerks (135, 95)
10 C2B Pull ups
10 Burpees
Row 1000 meters
Begin this workout with a 1000 meter Run, then complete 3 rounds of the "10's" and finish with a 1000 meter Row. The Squat Clean Jerks, can be done as "overhead anyhow." This means you may jerk it, press it or thruster it, but you must pass through a full squat.
Have you been reading Mat and Mel's great Paleo Blog? CFNE Eats!
We have an new Community Board at CFNE. There will be CFNE Event info, tips on how to improve performance, and general CFNE updates. Feel free to add anything you'd like to this board; charity events, for sale items, baby sitters wanted, or whatever.
Ned is pushing hard through a set of high rep Over Head Squats.
