Kathleen.

Friday

1.  Clean and Jerk
1 set of 2 at 80%
1 set of 2 at 85%
2 set of 1 at 90%

Even if you can power clean this weight, these are to be performed as full squat cleans.  Do not max out today, stay at 90% even if you feel strong.

2.  "Lynne"
5 rounds of:
Max reps of Bodyweight Bench Press
Max reps of Pull ups

There are a few ways to do "Lynne."  Today we will be doing the pull ups immediately after the bench and then resting 3 minutes after the pull ups.
 
EC takes full advantage of the 40 second rest...


Check out this Really Cool Weightlifting Video.  A couple minutes into the video they track the bar path...watch it, learn from it.

Ben and James do a different wod Video

Derek does "Isabel" in 1:38 Video

CFNE Eats discusses Mayonnaise.  Is it good, is it bad?  Find out Here.

Summer Shape up Challenge
To register for the Summah Shape Up Challenege you can do so by either coming in to the gym and making a payment using cash or check, or you can do it online. Located at the top left of your mindbody profile page, there is a tab that should say "Retail Store"...click there. You will then see the CrossFit New England logo and will be able to add it to your "cart." Follow the proceeding instructions and you will be ready to hit the challenge head on! 


Susan looks great at the bottom of her back squat.

Pay now, or pay later? 
By Coach Mat

At CFNE there is an amazing wealth of knowledge about nutrition and a visible commitment from everyone towards their health. It is actually amazing to see. However, take a look outside of our walls and you will see a different picture. In many places health is regarded just as highly as here, but individuals are not willing to do what it takes to attain and sustain it. The 30 day diets to get into a bathing suit and the lean and mean and fresco menus at fast food restaurants give people the idea that they are getting healthy. Some pounds may fall off and some waists may tighten, but what about the clogging arteries and rising inflammation? Do we succumb to the modern belief that sculpted abs and bone thin model-esq bodies represent healthy humans? No. Because we know what true health is. True health is not being able to fit in the skinny jeans or wear just the skintight spandex compression shirt. True health is in the blood work (HDL (“good’) and LDL (“bad”) cholesterol, triglyceride levels, lipoprotein levels) and also in your performance. Your performance (times, loads, rounds, reps) in the gym is a direct indicator of your health. Are you sick, are you well or are you fit? Where do you lie on the bell curve?

And you are not going to move along the curve (up or down) if you don’t pay for it. If you come into the gym and go through the motions are you going to move towards being fit? If you go to the grocery store and pay for corn fed beef and chicken and choose to buy and eat “healthy whole grains” you will pay for it. Not monetary value. Health value. Internally you are going to be paying for your food choice. For consuming corn and a high dose of Omega 6, for the high insulin spike which is storing energy on your body as fat. But what about 5, 10 ,15 years from now? Maybe you are still paying the cheaper grocery prices, but what about the added medicade and medicare costs that you might have because your body is rebelling so much against the toxins that are being fed to it? Are those costs that you are willing to take on right now? No? So why would you be ready then?

High quality, unprocessed, naturally grown, organic…all words that are used to describe the foods to eat. Forget them all. Think for your self. Knowing what you know from learning here and reading articles, make the choices that you know you should make. Eat as close to the earth as you can and your beach body will follow. I choose to pay now so I can play later.