Wednesday 6.26.13

Will...Brining it.

Will…Brining it.

7 x 2 OT-2M @ 85%

Clean & Jerk
7 x 2 OT-2M @ 85%

Post Score to Comments.

Scott A.

Scott A.

Sending off MDV!

Clear your schedules on Thursday night…ok now that you’ve done that let me tell you why you just called in your emergency babysitter or that last favor from your mother in law.

It’s MDV’s going away party! You know him and love him so let’s send him off in style! Come eat some delicious food and sip some of the finest seltzer around at Bokx 109 in Newton.

Thursday 6pm til whenever!

Coaches Corner…with Coach Ali

My Prescription To You

One night last year while I was coaching, a member of my class told me that she wishes she could bottle up my positive energy and sell it. That comment kind of stuck with me. Others have asked me “Ali, how is it that you are always smiling?”. First off, I believe that positive energy feeds off of positive energy, and great things can come out of it. Being happy, silly and dancing around for no reason is catchy, right? Smiling. I smile because I am happy. I am happy because I love my job and I love everyone who I am surround by on a daily basis. Smiling is so easy and it goes a long way. One smile can brighten someone’s whole day. How cool is that? You know what I love? When you walk by a complete stranger and they smile at you for no reason at all. Pretty cool. While a lot of people think im crazy for leaving a nursing career behind to go work at a “gym”, it was the best decision I have ever made. I feel so lucky to have a job that doesn’t even feel like work. To never wake up and dread going to work. To never be at work and count the hours left on the clock until its time to go. Sometimes I forget that I even get paid to do what I do. If I won the lottery tomorrow and didn’t have to work, I would still be working at CFNE. Life is way too short to be spending time doing what you don’t love doing, or missing out on great things in life because work is miserable and too consuming. Helping people better themselves is one of the best feelings in the world. Making people happy is addicting. One of my favorite things to do is if you are thinking something nice in your head about someone then make sure to tell them!  How good does it feel when someone pays you a compliment? CrossFit has dramatically changed my life, and my perspective on life and I want that for everyone else. How fun is it to work on yourself as a person? To be a better person, to do the right thing, to treat people right and to surround yourself with great people.  There is something that I want to share with you guys that I read to myself every day. Something I try to live by. So here is my “prescription” to you…

Promise Yourself…

 To be strong that nothing can disturb your peace of mind.

To talk health, happiness, and prosperity to every person you meet.

To make all your friends feel that there is something worthwhile in them.

To look at the sunny side of everything and make your optimism come true.

To think only of the best, to work only for the best and to expect only the best.

To be just as enthusiastic about the success of others as you are about your own.

To forget the mistakes of the past and press on to the greater achievements of the future.

To wear a cheerful expression at all times and give a smile to every living creature you meet.

To give so much time towards improving yourself that you have no time to criticize others.

To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world, not in loud word, but in great deeds.

To live in the faith that the whole world is on your side, so long as you are true to the best that is in you. 

                     -Christian D. Larson



  1. Ali,
    I totally agree that “positive energy feeds off positive energy”….Great article!
    Thanks for sharing your “Prescription”, I love it!!

  2. Perfect Ali! You make my day every morning with your smile and friendly hello! More times than not you just happen to walk by right before we have to start a workout. Your positive energy goes a long way. You certainly practice what you preach!
    Great post, thank you.
    Karen :)

  3. Laura c

    I love that Ali:)! Ironic that my New Years resolutions this year were to help make as many people as possible healthier AND if I think of a compliment or something nice to say to someone then JUST SAY IT… Thinking it does not help others feel good!

  4. Cheryl

    Great post Ali! I sometimes struggle to project a positive attitude and this is a great reminder of why it is so important. You are such an inspiration in so many ways. You make me better, and more importantly you make me WANT to be better.

  5. Myrthala Montero

    Ali, Loved what you wrote!! And it´s true! Your smile….. Like I told you once… you are beautiful!! and I can see your inner beauty with that smile!! It´s contagious and it makes me happy!! T

  6. Krystle

    Love this Ali! Reminds me of one of my favorite quotes: “If you see someone with out a smile give them one of yours.”

  7. Shannon Dre

    Ali you are AWESOME!!!! I loved your post. Thanks for being you;)

    Also, I am very sad that MDV is leaving. He is an amazing coach and he will be missed. But although
    I am pouting …boo hoo hoo…I am very excited for him and his new job! Go MDV!

  8. Snatch: 115 (hideous squatting, if any)
    CJ: 165 (felt decent, jerks are limiting)

    3 rep max push press: 185 (more in the tank but got lazy and called it a day
    20 burpee toes to bar

    On to softball…

  9. Andy M.

    Andy M.
    Snatch: 90/95(last two rounds)
    CJ: 130

  10. Andy L

    Snatch: 100
    C & J: 150

  11. Braatz

    Snatch: 115#

    Clean & Jerk: 155#

    “Come on, dude, do the Airdyne. It’s only two minutes. Two minutes. Don’t look at the clock. Just close your eyes, and then go to a dark place, a really really sad place. I mean it, get dark. Then go, as hard as you can for as long as you can. And when you can’t go any more, look up… and it’s, like, 40 seconds.”

    – Andrew Ho, worst salesman ever

  12. Heather V.

    Snatch: 80#
    C & J: 110#

  13. Patti Jeanne

    What a great mindset!! I’m posting it on my fridge. I love seeing you doing what you love. Thanks for the post, the mindset and your daily smile.
    -Patti Jeanne

  14. Mike R.

    Great write up, Ali! The power of a single smile can be pretty amazing.

    Snatch: 105#
    C&J: 150#

  15. Katrina

    Snatch 100 (missed 2 reps)
    C&j 115

  16. Heather O

    Ali thank you for writing such a beautiful article! A smile definitely is the most important thing to put on everyday! And I’m so happy that you have found what you love (and are so amazing at). I love your smile, energy and classes for sure and may just have to crash the 6:30 pm more often. :)

    Got in a quick 3 miles this am, with 100 squats, 100 sit-ups and 100 push-ups. Now off to Dallas for the rest of the week/weekend for a sorority convention. :) Lots of eating, drinking, merriment and reunions to be had! :)

    Have a great week everyone and I hope you have a great party MDV. I’m sorry ill miss it. I wish you all the best. :)

  17. Rick W.

    Amen Ali!

    Snatch: 115# missed reps
    Power Clean & Jerk: 165# 1 rep otm

    After: Split Jerk 175# 10#PR!!
    5 X 25 Double Unders OTM

  18. Shoulder was not in the mood for overhead movements today.

    7×3 Deadlifts 245#
    7×2 Squat Cleans 165#

  19. 95/135

  20. Colleen (OC)

    Ali, that reminds me of the saying, “Do what you love and you’ll never work a day in your life.” :-)

    I told you all you couldn’t get rid of me that easily…

    2 minute DU drill, x2: 15 and 12. Don’t laugh. I’m working on this all summer.

    7 rounds for time:
    10 air squats
    10 push ups
    10 sit ups

  21. Rachel E

    WW freestylin':
    3 30″ box jumps OTM x 7 (bumped up to 4)
    3 FS at 135# OTM x 7

    Love the post, Ali! Couldn’t agree more that optimism is contagious. Keep dishing it out! : D

    • Maureen B.

      You’re going to have buns of steel with all these squats you been doinnn

      • Rachel E

        Haha true that! Hope you are ready to help me buy a new wardrobe come fall. Note: It has to be stretchy. ALL OF IT.

  22. Nice piece on Jerry in the Needham news, and his upcoming return to the Games.
    Scroll down:

    When I grow up I want to be like Jerry!

  23. Jonathan

    Great post Ali! I love walking into CFNE and being greeted by T&A (Trina and Ali)! Smiling is contagious:

  24. Snatch: 120#
    C&J: 145#(2), 155#(2), 165#(3)

    Worked out with the 6:30AM Group yesterday and this morning. Rachel, thanks for the help with my snatch setup!

  25. michelle

    Snatch: 85#
    C&J: 110#
    Priceless coaching, thanks Ben & Harry!

  26. Ali GREAT write up! Soooo gooood!

    3 rep Push press @ 175
    Snatch 150 10# lighter than prescribed
    C+J 190
    Row 6 x 300
    Two sets on the snatch I missed a rep had to do three on a set. Toughtest in earlier sets. CJ went well.

  27. ALIIIII –

    BRAVO! You truly practice what you preach and are proof that one’s happiness comes from your own actions and not the actions of others. That beautiful smile and contagious laugh of yours is like a double dose of Prozac that has personally picked me up numerous times. Thanks for sharing your smile, your quirkiness, your energy, and your story.

  28. Tricia D

    Ali, you are a wonderful person and your energy is def a bright light, great article. Also, no surprise you were in nursing – another field where your positive attitude goes a long way to help patients and families through tough times.

  29. Kristen P

    Hey CFNE, Trina put a pair of gold rimmed Maui Jim aviators and an inhailor on the file cabinet behind the front desk. Ali saw them this morning, but they’re not there anymore. Let me know if you’ve seen them :).

  30. Andy R

    Snatch – 160
    C+J 185 – a bit lighter than RX, working on form , breathing and coordination, all issues for me. MDV, appreciate the time today.

  31. Melinda

    Ali – you reflect and live your “prescription” every day. Love that about you. Tx for sharing.

    Snatch 90#(4), 95#(3)
    C+J 115#(4), 120#(3)

    3 rep Push press @ 120#
    Row 2×2000

    Thanks for coaching Kev and MDV, extra good tips today.

  32. Greg D

    Snatch: 100#

    Clean & Jerk: 140#

  33. 8 Hill sprints 22-25 sec.
    Snatch- 55#
    C+J 80#
    Team max air dyne/15 min with Maura and Ben.

    • Sara C

      I could see you guys on the air dyne during my class…watching you made what I was doing feel super easy in comparison :)

  34. Sara C

    I’m pretty sure Will is bringing it, not brining it…but, heck, anyone who can lift and brine at the same time has my vote.

    Snatch: 45#, stripped from 55# after the first (failed) rep.

    C&J: 75#-85#. These felt great today, so I went up to 85# on the last few rounds. Then, I decided it would be a great day to max out on the clean, so I worked on this after class and hit 110#…a PR and my new 1RM. This heat sure makes metcons harder, but it does wonders for lifting!

    Ali…looooove you bunches. I dedicate today’s PR to you!

  35. weight lifting Wed- Travel Wod:
    5×5 bench (185,205,225,225 failed 4th,225 failed 3rd)
    Strict Press
    Overhead squat
    started with 45#, worked up to 130#

  36. Sammy B

    Snatch: 70#

    Clean & Jerk: 90#

    This was pretty outside my comfort zone. Form got a little better over rounds, but second rep was sometimes a little ugly.

  37. Brian L

    snatch- mins 1&2 – 155
    mins 3-7 – 165

    C&J- min 1 – 165
    mins 2-7 – 180

    tough wod today

  38. Snatch: 45#, C&J: 95#

  39. Jonathan

    Snatch: 115#
    C&J: 135#

  40. Conor N

    Pre-Class: CTB Work 10 reps EMOM 10 minutes (stopped after 9 due a tear on my hand)

    Snatch: 190
    C&J: 245

  41. Joined the naughty nooners today:
    Snatch 125#
    Clean and Jerk 195#
    Singlet helped for sure (in preparation for the Baystate games in July).

    Ali, it’s been said, but hey I don’t want to be left out, living proof of positive thinking.

    • Andrew E

      You are welcome among the nooners any time; awesome intensity! Hope we see more of you before the Baystate games, dude. Keep us posted!

  42. Completely forgot to post this earlier.

    Snatch: 90#
    C&J: 130#

    Feels better every time. Tweaked my shoulder last night at softball, though, so the jerks felt a little pain-y.

  43. Kristen P

    Ali! This is awesome and you are beautiful inside and out!

    I love WLW!! Thanks to Kevin, MDV and Alex for some great tips today.

    Snatch: 65 across. Tried to go heavier but form got dicey.
    C&J: 1&2 95, 3-7 100

  44. Alison

    Snatch – 55#
    Clean and Jerk – 80#

    Great post Ali. Thanks.

  45. Andrew E


    Trying to balance between developing technique and finding a weight that challenges me. The squat elements of both movements were definitely a little sketchy. As Doole says, “this is where it gets SPICY, guys!”

  46. Great post Ali!

  47. Patti J

    Snatch 55
    C&J. 85
    Light weights but very happy using my brand new weights at home!

  48. Eugene

    Snatch 115#
    C&j All over the place.

  49. Snatch 115#
    C&J 150#

  50. 180/225


  1. #WODsohard | Wednesday 6.26.13 - [...] June 25, 2013 Categories: CrossFit New England [...]

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