I get asked all the time, "When does this get easier?" The answer is, "it doesn't"...in fact, I think it
gets harder (as you improve, you become more willing to push your physical limits). So if it never
gets easier, how do you tell if you're improving? The answer is to record your results. Performance
is the best of indicator improved fitness. Your goal is to use heavier weights or finish your workouts
faster, not make them easier. Record your time and weights and watch your fitness take off.
The fitness that CrossFit advocates and develops is broad, general and inclusive. Our specialty is not specializing. Combat, survival, many sports and life reward this kind of fitness and, on average, punish the specialist.
In practice, this encourages the athlete to disinvest in any fixed notion of sets, reps, rest exercises, order of exercises or routines. Nature frequently provides largely unforeseeable challenges; we train for that by striving to keep the training stimulus broad and constantly varied.
We want to develop the capacity for elite performance in any combination of functional movements across broad range of challenges or demands.
Post score to Logsitall.com under CrossFit Named.

On September 27, 2008 CrossFit affiliates around the globe will participate in the 3rd annual Fight
Gone Bad Charity Challenge to raise money for the better treatment and cure for prostate cancer.
CrossFit New England will be competing in Milford, CT this year. Please do what you can to donate
to this worthy cause. If you would like to participate please send me an email.
Please Donate Here
Fight Gone Bad II - Video
I will never welcome another new year with ten extra pounds and ten excuses as to why I haven’t been to the training studio in three weeks. Or four weeks. Or six. I have spent years eating “more or less the right way” and working out regularly while harboring slight dissatisfaction with my results. But this year, with the help of long-time trainer and friend Ben Kelly, Andrew (Spiderman) Yaun, and some Crossfit hurricanes, I have discovered the MENTALITY required to do more than white-knuckle my way through a reduced calorie diet and show up for my training sessions. For me, that mentality is summed up in three words: CUT. THE. CRAP. Cut the crap out of your diet, cut the crap out of your mind, and all that you have left are healthy choices for your essential self.

Our brains are very tricky and love to confuse the idea of healthy eating with emotional eating. Our brains tell us, two days into a healthy diet plan, that we deserve a piece of cake, or pizza, or in my case, an entire bag of chocolate chip cookies. Then our brains try to reason with us. Mine tells me that deprivation dieting never works, as if denying myself 48 cookies counts as criminal starvation. I finally got sick of the struggle and just cut the crap out of my diet. No exceptions. No excuses. I kicked off this new lifestyle by deciding to eat nothing but fresh, organic (when possible) whole foods for three months. No high fructose corn syrup, no sodium-laden condiments and sauces, no sugar, no alcohol, no caffeine, and definitely no Chips Ahoy. If I needed to eat my salad without dressing because the restaurant didn’t offer oil and vinegar, so be it. Nothing from a package was allowed, and it has changed my eating habits for good. More than eight months later I am still eating clean. I am still the jerk at the restaurant with the complicated order; the one who makes the waiter make sure the spinach isn’t salted. The mental clarity I have gained from removing the clutter of self-doubt is just as rewarding as the fact that I busted through a four year plateau and lost fifteen pounds this year!
I didn’t realize how much mental crap was comprimising my fitness results until Ben started doing Crossfit workouts with us this year. Crossfit doesn’t alter its expectations to fit your limitations. It also doesn’t give you time to wonder what the heck you’ve gotten yourself into. Anyone who has ever lived through Fran or Cindy knows what I’m talking about! Within a few months I could bang out some pull-ups (a skill that had always eluded me) and started sprinting 800 meters as if my life depended upon it. Now, when something seems impossible and it’s really pissing me off, I try to let that inspire a laser-like focus on the challenge. It wasn’t long ago that I overheard someone ask Ben if he could do muscle-ups. He smiled and said “Not as of yet, mate.” What an awesome response! Now, Ben is nailing muscle-ups (along with Spiderman and Jason Leydon of Crossfit Milford), and I can do squats on the physio ball. Hallelujah! The Crossfit mentality leaves nothing to chance, and that’s a good thing. That means it comes down to me.
So, in order to be succesful at this new training regimen, I had to rid myself of a lot of crap that I had mistaken for the truth:
“They say some people were born to have more body fat than others. I guess I’m one of those people.”
Cut the crap! Are you really doing everything you can, consistently, to change your results?
“I will never, ever, ever be able to do pull-ups.”
Cut the crap, ask for help and practice.
“I’m not a natural sprinter so I can’t run very fast.”
Cut the crap and get out there!
We’re not always aware of it, but we tend to think accepting our “limitations” keeps us safe from the sting of failure. Of course that fails us before we have a chance to try. I don’t know if a mantra of cut the crap will inspire anyone else to greater achievement and fulfillment. All I know is that very little changed for me until I got real about what I truly wanted and embraced the work involved to manifest success. There are so many things worth experiencing in this lifetime, many of which we find impractical to desire, let alone seek. If there is something you are afraid to want, to ask for, to demand and work toward, reject your limitations and watch yourself go!
"Cardio Kate"
9:30 Dover Class Only, the 6:00 am Nobles class has been canceled.
Run 800 meters
50 Push ups
Run 400 meters
50 Sit ups
Run 200 meters
35 Push ups
Run 200 meters
35 Sit ups
Run 400 meters
20 Push ups
Run 800 meters
20 Sit ups
The Fall Schedule starts a week from Monday, Sept 8, and runs until October 31.
Come join the madness...
Everyone has goals, but not everyone has the discipline, desire, and work ethic to see them
through. Pete is committed. I mean really committed. He has already lost 30 pounds, is one
of our strongest athletes and continues to get faster and improve his conditioning every week.
Can you keep up with Pete?
After Burn
So you've probably heard me talk about EPOC. But, I thought I would lay it out again for you.
When you exercise you burn calories, but if you exercise hard you'll continue to burn calories well
after your workout. This "after burn" is called EPOC (Excess Post Exercise Oxygen Consumption).
Oxygen consumption is the same thing as calorie burn, so what you get when you train with intensity
is a higher metabolism at rest. What could be better for those that are looking to get lean?
Depending on how hard and long you workout, you can raise your BMR (the rate you burn calories at rest) for 2-48 hours. One workout and you burn calories for 2 days...not too shabby.
Want proof that short, but super intense, is the right program for getting lean? A recent study by
The bottom line is train as hard as possible. While most articles recommend adding intervals and/or
weights to your training program to bump up the intensity, we know that if you want real intensity CrossFit is the ultimate training program. So go hard, give it everything you have, and watch your body take shape. 3,2,1...GO GET SOME!
"Murph"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 miles Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Post results to Logsitall.com
Bob is without a doubt one of our biggest successes. He came to us because his doctor scared him into getting on a fitness program, and now our high school athletes can't keep up with him. He is strong, coach-able, and is closing in on 30 pull ups! Just goes to show what a little CrossFit can do for ya!
Focus on quality sources of protein (all forms of meat, fowl, fish), lots of colorful vegetables, some select fruits (mostly berries), and healthy fats (nuts, avocados, olive oil). Observe portion control (calorie distribution) week to week more than meal to meal. Eliminate grains, sugars, trans- and hydrogenated fats from your diet.