Friday 2.28.14

Choose you weapon.

Choose you weapon.

Open WOD 14.1
30 Double Unders
15 Power Snatch (75, 55#)

Post Scores to Comments.
Compare Scores HERE.




Coaches Corner with Coach Heather

“We Are Ambassadors All Day, Every Day”

People are watching you.  They’re always watching.  Whether you want to recognize it or not, what you do…the things you say…the way you behave…it’s all seen, absorbed, and translated in the minds of the people whose paths you cross each day.  The truth of the matter is, sometimes they don’t even know they’re noticing it.

That’s a concept that a lot of us don’t really feel like acknowledging because (a) it isn’t something we want to be worrying about all the time, and (b) it feels sort of suffocating to think that we’ve got to be making good decisions and leading a righteous life more than we thought we needed to.

It’s also easy to forget who all of these people are that might even pay any sort of attention to what you’re doing.  But, there’s more than you think: your kids (that’s an obvious one), your significant other, your close friends who you share a lot with, your not-so-close friends who you casually chat with here and there, your neighbors, the customers and employees at coffee shops and restaurants, gas station attendants, your mail carrier and UPS delivery people, the gajillion “friends” you have on Facebook, your followers on Instagram.

But, it’s like this: the words you choose, the body language you use, the way you present yourself, and the general quality of life you live is a direct representation of so many things.  These things say a lot about the things that go on in your head that you don’t always let out of your head.  These things are a representation of the kinds of relationships you foster within your family, with your individual friends, and with the people that service you in some way or another every day.  These things are what make you an ambassador for all of the people, communities, and networks that you are a part of.

Think about it.  I have a CFNE bumper sticker on my car.  Often, when I drive away from the gym I forget that anyone who doesn’t know me personally makes any connection between me and that community that I am so proud of.  But, when I ignore the pedestrian waiting to cross the street in the cross walk and he or she glares at my car as I drive away and notices that sticker, I have just negatively represented CFNE.  I know it’s an indirect, maybe unfair connection they’re making, but the connection is made whether I think it’s fair or not.

When I speak “down” to the cashier at Bakery On The Common when I’m ordering a coffee and I go in the next day with my kids to get them a snack, those employees are making negative judgments about my innocent kids simply because of the way I behaved towards them the day before.

If I’m at the gym making small talk with some girlfriends after class and am validating one girl’s bitch session about her husband and/or kids, I am indirectly giving the impression that my husband and my kids are annoying, selfish, and a pain in my ass, too.

Again, while some of this stuff may have no ill intention, sometimes it’s all about impressions.  And, I know a lot of us pride ourselves in walking around giving the impression that we don’t care what other people think.

But, maybe sometimes we should care what others think because we’re the ones that made them think that way in the first place.



  1. Open 14.1 272rx. It was a great first time doing the open at CFNE. I couldn’t have ask for a better community to be a part of. Thanks LJ for being my judge

  2. 14.1: 264 Rx. 65 rep PR
    Hitting this one again.

    Got a lot of help from Jared and Ashley today. Thx.

  3. 225 w/ 30 lb DB on right hand (left shoulder injury)

    Even though I’m not doing the Opens (at least until there is a one-armed division), I had a blast doing this workout today and cheering on Susan Weiss who did an awesome job in her first workout of the master’s division. Thanks to all for making this so fun and inclusive.

  4. Open WOD 14.1: 278 Rx (17 rep PR)

    Went out of the gate way too hard. Next time I will set a better pace and break 300.

    Mick, thanks for judging!

    Total Row for February: 100,000 meters

  5. 14.1 253 rx
    meh. +28 reps from 10/11, but it was not my best day.

  6. 14.1 170 Rx- thanks for judging Nicole Z!

  7. 14.1: 128 Rx. Did this in October and had 122 reps with 45# and only 15DU/round.

  8. 258 rx

  9. Open 14.1: 240rx
    Super pumped. 24 rep PR from October. Double unders cooperated tonight!

    Fun opening night for the open at CFNE!

  10. CherylNasso

    well said Mrs. Bergeron! I think this goes right along with that integrity piece…doing the right thing regardless! Love it!

  11. Open 14.1: 258

  12. 14.1: 194 Rx

  13. 14.1. 105 RX
    1st time doing DU in a WOD. Actually got 3-4 in a row a couple of times. No going back to singles now.

  14. Open 14.1: 258 Rx. 83 rep & 10# Pr from Oct.

  15. Open 14.1: 243 Rx+ (First round @ 60# because I’m an idiot who can’t do math in the evening.)

    Thank you Ben & Max for stripping the weight for me, & Cheryl for noticing in the first place.

    48 rep PR.

    • Heather V

      That is how strong u r. 5#’s… Ain’t no thing!

    • Nick C.

      Nice work tonight, Jen! And, if it makes you feel better, clearly I’m an idiot, too, because i didn’t notice it either… my baaaaaad.

  16. Jonathan M

    14.1: 102, rx …finally got some double unders in a workout. Always room for improvement need to keep practicing

  17. 14.1 – 319 Rx (19 rep PR)

  18. 219 my old trusty rope with metal fraying got stuck to my socks…sun was in my eyes, wind blowing out of the east

  19. Andrea Frey

    Thank you Sean for the incredible coaching while I was going! You kept telling me I was going to get through each set and that pushed me to keep going. Loved Friday Night Lights :)

  20. “14.1”
    280 rx

    i WILL be back for 300 on monday.

  21. 14.1 – 98

    Ok doubleunders, you may have won this battle, but the war is still young. the war is still young…

    Friday Night Lights – definitely the best thing going. That was awesome. Amazing energy at CFNE tonight!

  22. 14.1: 46 Rx

    Agree with Dylan about Friday Night Lights. It was incredible!

    First time doing DUs in a workout – those 30 DUs took forever. Must be painful to watch&judge … Thanks AK for your patience while judging! And for the push at the end – otherwise my score would be sub-40.

    Cheryl, your tips on DUs helped me a lot to complete them!

    Nick, great score just shy of 200! Your last round was the best, you gave it your all!

  23. Heather Bergeron

    Open WOD 14.1:
    261 Reps

  24. Short CrossFitters

    14.1: 164 RX

  25. 14.05: 275 65# – Cleans only / DU’s

    Thanks for judging Kelly!!

    LOVE Friday Night Lights 😀

    • Kelly F

      It was a pleasure AK – Awesome job of keeping a consistent pace through the entire 10 minutes!

  26. Nick C.

    14.1 – 191 Rx

    Reeeeeally wanna break 200…

  27. Kelly F

    14.1: 175 Rx

    Gotta get 200+ on Monday!

  28. Maureen B.

    72 Rx, I was actually happy to get through the first round since my DU’s need a lot of work, so I’ll take it and continue to practice them until I’m a ninja.

  29. Joaquín Paredes

    Open 14.1

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