Thursdsay 09.19.13

We will all miss this guy. Thanks for visiting and throwing down with us this past weekend. Have a safe trip back to the left coast...I sense a disturbance in the fitness.

We will all miss this guy. Thanks for visiting and throwing down with us this past weekend. Have a safe trip back to the left coast…I sense a disturbance in the fitness.

***Calling all Crossfit New Englanders! Judi, Denise and Tom are spearheading an effort to send shirts to our kids in Kenya to reward them for “Pride in Effort”. Please click HERE for more information.***

Dimension X
30 Pull-ups
50 Thursters (45#)
1000m Row

Post times to comments.

JC keeps himself in state of cat like readiness on game day.

JC keeps himself in a state of cat like readiness on game day.


Coaches Corner with Coach Harry

The Essential Z’s

Next to air, food, and water, sleep is a simple must for overall health. Lack of sleep not only leads to rough workouts in the gym, but it affects our mood, our thought-process, and how we treat others. Constant sleep deprivation has been linked to weight gain, high blood pressure, a weakened immune system… the list goes on. You don’t want to be there.

We pay close attention to quality food choices – now let’s do the same for our sleeping habits. As adults, we want to aim for 7 to 9 hours of sleep a night.

Below you will find 10 tips to increasing your quality of sleep. Choose 2-3 of these to start, and dial them in for the first week. Once you feel completely comfortable in those, add in another, and hold steady until you feel comfortable to take on another. Keep repeating the process until we reach all 10.

1. Sleep in complete, total darkness. On a hormonal level, even an inch of dim light on the body prevents you from getting the deep sleep we need. So turn off the TV, the night light, and even cover the alarm clock. Consider black-out curtains. Put anything that lights up – to include your cellphone – away in the bathroom. Simply put that temptation away to a spot you can’t easily reach from bedside.

2. Create a before-bed ritual. Just like how our CFNE warmup primes us for the WOD, a before-bed ritual will prime us for sleep. A consistent pattern here will train the body to understand that rack time is quickly approaching, and will gradually wind down in preparation. To some extent, we already do this – many of us associate the brushing of our teeth with bedtime.

Add onto that, and create a 15 minute routine that winds you down mentally and physically. Take a warm shower, change into pajamas, read a book… make it a relaxing and consistent ritual that will ease you into bed.

3. Establish a sleep-schedule. Don’t view this as an all-or-nothing ordeal. Start small – set a safe “no later than” bed time to start. But be diligent in following it. Every 1-2 weeks, reset that standard 15 minutes earlier. Now it’s 10:15 instead of 10:30. Continue the process until you’ve reached your goal.

4. Improve the quality of your bed. This doesn’t mean you need to invest in a new bed – start with new sheets. 300 thread-count sheets are worth the ~$85. You sleep on these sheets every night… it’s worth it.

5. Cool Out. According to the New York Times, the optimal temperature for sleep is around 60-68 degrees. The decrease in core temperature induces sleep, whereas a higher temperature can cause restlessness. Cooler than you might guess – but think about those colder winter nights, and how comfortable you are wrapped in several sheets. It’s cozy. No two ways about it.

6. White-noise. Turn on a fan to block out all excess noise from traffic, neighbors, and others who don’t adhere to this advice (just kidding… but not really)

7. Cut off caffeine after 2pm. The half-life of caffeine is measured at just under 6 hours. Some of us can have a cup of joe moments before bed and still find our way to sleep, but it’s beyond that. We can’t reach the deepest levels of REM sleep, where we truly reap the recuperative benefits, if caffeine is present in our system.

8. Taper down liquids after 5pm. Many of us have the (great) goal of drinking more water. Let’s frontload that in the earlier hours of the day, and taper off towards the evening. By noon, aim for 50% (or more) of your daily oz’s.

9. Naturally regulate your sleep cycle. Ever felt exhausted after a day in the sun? Ever felt restless after a day in the office? There’s a reason for that – sun light regulates our sleep hormones, and exposure during the day will help us get to sleep at night. Take your breaks outside, exercise in the sun when you can, and open the curtains at home or the blinds at work as much as possible.

10. Track your sleep. Try this for a week. Write down what time you got into bed, and what time you rose the following morning. This can be valuable data that you simply can’t remember without writing it down. How many hours did you sleep 4 nights ago?

There are a million and one things that could get in the way of a good nights sleep. I’d bet you a million of those however are actions that could wait until the following day. We need our sleep to optimize our lives.

Overnight results. For real this time.




  1. Heather Bergeron

    Stella & Dot’s coming.
    We’re wrapping up this Team Challenge in style.
    Let’s DO this, ladies.

  2. thank you Harry. good night Harry.

  3. Sam McGoon

    Cool info harry!
    I recently downloaded an iphone app that tracks your sleep cycle using the accelerometer in the phone (you are temporarily paralyzed when in deep sleep so you wont toss and turn even a little and the iphone can sense even small movements). It also has an alarm window rather than a single time so the alarm goes off and wakes you up in your lightest phase of sleep during that window so you ideally don’t feel super tired when you wake up. It tracks all sorts of statistics and what not on your sleep which is kind of interesting to look at and use to evaluate how you sleep. I have found it useful to use…beautiful people (like everyone at CFNE) need their beauty sleep!

  4. Love the shirt idea!!!!
    Let’s make sure everybody does this. Only $10 to us but worth a lot more to a child in Kenya!!

  5. Thank goodness you posted the WOD early…I’m off to bed!!

  6. Wow, that picture harkens back to a day when mere mortals could hang at regionals! That was a long time ago …

    Thanks guys, it’s been amazing being back, and even greater to throw it down with everyone this past weekend. It’s been a long time since I’ve done that, and it was so much sweeter that it was with the crew from CFNE.

    I’ll miss you guys as always, and hope to see everyone around xmas time!

  7. Dimension X: 8:15 Rx

  8. CFNE community…

    Does anyone have 2 patriots tickets they are willing to sell?

    I want to take our son to a game for his birthday.

    Any game from mid October to early November would work.

    Please email me @

    Thanks….Matt Neutra

  9. Dimension X: 8:18 ughh
    Today my performance was a B-
    Not so much because of my time or result, but, my effort was not so good. I felt sleepy/low energy when I came in, and never seemed to fully wake up. Even after the WOD–did not feel energized, like usual. We have these days, and what I say to self is: you’re human; not every day can we bring our “A” game. So, tomorrow is a NEW day, and it will be better:-)
    Thanks Erin for the partnership and for going first.
    Have a great day, everyone!

    • Good write-up,Harry. We all need to be reminded of this from time-to-time. Sleep is so important. Not just sleep night before a big day/performance, but, consistent sleep over days/weeks/months. Thanks!

    • you are WAY WAY too hard on yourself…. 8:18 is pretty damn good!

    • Very fast for being half asleep! Good work, way to push through.

  10. Dimension X: 8:18 Rx — thanks for letting me crash the 0530 Mayhem!

    Love all this info, Harry. Too bad I am at work now and want to crawl back into bed! ZzzZzZz

  11. Dimension X – 10:21 Rx. Pull ups were better. I strung 3 together several times.

    7 x snatch complex – 85#. These got spicy.

    10×1 OTM HBBS – 185#. These also got spicy

  12. Good stuff, Harry!

    Dimension X: 6:59 Rx

    Thanks, Big Mike, for the push and the rowing tips (even though I wasn’t really able to successfully implement them), much appreciated.

  13. Dimension X: 6:55 Rx
    That hurt, first time I’ve laid down when I got home. About a minute faster than my best Jackie. To be really fast (a la Greg D) you need to go unbroken on the pull ups. I got 15 which is huge for me but 1:20 when I came off the bar. Thrusters unbroken and I can’t remember a row that hurt as much…that’s about 150 squats in a row.
    Predicting that this could make it into the Masters Comp…kinda hoping, sort of, not really. Thank god Ho was not here this morning to make me have to go 6:54

    • Ha! Hated missing it but my alarm woke up me AND the baby this morning. So had to play daddy instead of uber athlete on tv this morning. Doubtful I can make it in later but if I can I’ve got my goal.

  14. awesome post Harry and a good reminder!


  15. Dimension X: 6:29

    I felt like I was in dimension X for about 15 minutes after this workout.

    :47 faster than my best Jackie time.

  16. Dimension X: 7:02

  17. Dimension X: 10:55 arrrrghx

  18. Dimension X 9:04

  19. Dimension X: 8:24 (45#)

  20. 1. Dimension X – 6:15 Rx (Jackie PR – 6:51)
    2. Snatch Complex (OT2M) – 140#
    3. 10×1 Backsquat (OTM) – 325#

  21. Dimension X: 6:53. Had nothing left for the row, need to work stamina.

  22. Dimension X: 5:52

  23. Dimension X: 7:36

  24. Heather Bergeron

    Dimension X: 6:34 Rx.

    Funny because my regular Jackie time is 6:38. I guess it doesn’t matter what order this stuff goes in sometimes!

  25. Dimension x: 8:22 (45#)
    Almost 2 min faster than Jackie pr- I need to interpret how this translates. Same amout of work, faster and it felt way better. ?
    Great nutrition talk, tks Ben!
    10 x 1 bs: 5@ 170, 5@ 175

  26. Dimension X: 11:26 RX

  27. Dimension X: 11:26 RX ONE second faster then my Jackie time….

    I have to say that was the WORST row I have ever done in my life. I thought I was going to cry or barf…the head trash was just embarrassing! Thank goodness no one can hear what you think, ya know! Then was uber (love that word) surprised that it was ONE second faster then Jackie b/c Ben said if you are not a strong rower, then you will prob have a slower time so something must have been better then I thought! I also had to remind myself that ALL the men and STRONG ladies were doing the same weight I was doing…… Food for thought!

    I did the 3 rounds of core work from yesterday…liked that!

  28. Dimension X 8:39 (45#)

    Snatch complex 95#
    BS 165#
    Running 5x400m (1:57, 1:55, 1:54, 1:55, 2:01)

  29. Ronda Rockett

    Dimension 7:43; felt great on pullups thanks to Ben’s talk about staying tight and translating the energy to the bar. I was surprised how hard the row was but I guess that’s what you get after 50 thrusters.

    10×1 BS at 155

    forgot to do snatch complex, maybe later

    So thrilled that I am staying on the nutrition plan and losing weight and having a blast. Life is good. Getting psyched for the CFNE prom/formal. Would love to see y’all there.

  30. Dimension X: 8:23 Rx

    10 x 1 OTM BS @ 175#

  31. Dimension X – 6:50 Rx (1.5 minutes faster than Jackie PR)
    All the time shaving was due to not staring at the pullup bar at the end of Jackie. Period.

  32. Dimension X: 11:49 Rx (NOT a PR) Doing single PU’s really slow you down! No ripped hands again though..yip, yip!

    Catch up from yesterday…
    4K row 22:01 (recovery speed)

  33. 10:19 Rx. Loving seeing these hot times by Heather, Rhonda, Sam, Rachel, Ali G, Kathy, Katrina, Erin and others. I know you are strong, but you still needed to push through some pain to finish in under 8:30. Pride in effort, ladies.

  34. Kristin R

    Dimension X: 11:28 Rx. Felt very very slow but was a 2:17 PR vs my last Jackie, which I also did at 35#. Like the wise Heather V would say…easier, but harder!

  35. Dimension X: 10:47 scaled weight down to 35# to give my knees a break. Great 8:30 class and thanks for the nutrition push Ben.

  36. Dimension X: 6:32 Rx

    Jackie done on 4/7 in Denver 9:50. Safe to say i like this order better. PU unbroken, Thrusters unbroken, survived the row.

  37. Susan Stein

    Dimension X: 9:26

    Still taking it easy on my shoulder so did 30# Russian KB swings for pull ups and 45# front squats for thrusters.

  38. Dimension X: 11:12 (35# and green band)
    Thanks for having me 8:30am! You guys are awesome and really had me push to the very last second. Thanks for the encouragement at the end :)

  39. dimension x: 11:05

    :22 seconds faster than my jackie which is great, only it felt so slow and the thrusters were hard work! loved joining the nooner… thanks for being a great partner susan!

  40. Dimension X: 6:23 Rx (1 min faster than my Jackie time)

    Earlier this morning:
    BS 5 Rep Max: 250#
    BS 1 Rep Max: 300#
    BS 10 x 1: 275#

  41. Dimension X: 9:03 (hotel gym)

    Subs: 20# DB thrusters and WTF (!) on the elliptical contraption.

    No rower in the hotel gym, so was planning to run. As I was coming off the thrusters someone jumped on the last available treadmill. So… hopped on the elliptical. For the first time ever. Awk-ward. Not only did I look like Shemp after he eats spicy food, but I had no idea how to translate 1000M of rowing or running into that, um, “movement”. Just went hard until I was gasping and yelling like I imagine Greg D. was doing this morning. Then I left before I was asked to do so. Beast mode.

  42. Hotel Wod


    1 arm DB snatches 18kg, burpees,

  43. Mike Dunleavy

    Dimension X: 7:26 Rx

  44. Dimension X: 9:43 Rx

  45. Dimension X – 6:50 RX

  46. Dimension X: 6:59 Rx

    Snatch complex: 85…foooorrmmmm

    10×1 back squat: 275

  47. Dimension x: 7:40 rx

  48. Dimension x (@home) 11:27 w/ 1000 m run for row. Strung 7 pull-ups together! Woop!

  49. “Dimension X” – 6:09 Rx’d


  1. #WODsohard | Thursdsay 09.19.13 - […] September 18, 2013 Categories: CrossFit New England […]

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