Thursday 04.24.14



Wall Ball (20, 14#)
Double Under
Abmat Sit-up
Kettlebell Swing (53, 35#)

Post Scores to Comments.

Two years of CrossFit and Paleo. Congrats Corey!

Two years of CrossFit and Paleo. Congrats Corey!

Hey CFNE – get ready to walk on the beach with confidence. The MAY PALEO CHALLENGE is coming!!! Hydrostatic Body Fat Testing will be offered throughout the day/night next Monday the 28th for the most accurate measurement available. It’s done in the private water tank, and only $100 for BEFORE and AFTER measurements, or $60 for just one. Reserve a spot today with – don’t miss this rare opportunity! All welcome – do not need to be a CFNE member.

Coaches Corner with Coach Max

How to be successful during the Paleo Challenge:

1. Throw out the junk. If you have a stockpile of junk food throw it out, or eat it all before May 1st (kidding of course).

2. Find some go to recipes and cook once or twice a week. If you have the food you’ll eat it, if you don’t you’ll end up at Chipotle (say hi to Kevin).

3. Drink lots of water. Who cares if you’re peeing 24/7 you’ll feel awesome!

4. Hang out with people that are doing the challenge. Get an email chain going with your classmates.

5. See if you can get your family on board. Nothings worse than doing the Paleo Challenge while your family is having pizza, mac and cheese, taco night (not sure if this exists but it sounds wonderful). Seriously though, if everyone is on the same page it’ll make it that much easier.

6. Sleep! Get lots of it! Your recovery will go through the roof.

7. Give yourself a break. You may slip up during the month. It’s ok, understand that you’re human (except for Kevin, he’s some sort of super hero) and you’ll make a mistake here and there. Pick yourself up and get back on the Paleo Train. CHOO CHOO!!!


And here are the details…
CFNE Spring Paleo Challenge:
Dates:  May 1 – May 31, 2014
Entry Fee: $30

Before and After:
1. Measurements are highly encouraged, but are optional.
Two ways to get measured:
– Skin-fold body fat measurement, bodyweight, and waist circumference.
– Hydrostatic (Underwater) Body Fat Testing! This is the most accurate form of body fat measurement out there, and requires a professional service to drive their portable tank to the gym. Rare opportunity! Coming THIS Monday, April 28, and again for the after measurement in late May. This will be a cost in addition to the challenge – $60 for one measurement, and $100 for both. Sign up at the gym when you come to class!

2. Performance: Benchmark WOD (To be released)

Daily Requirements:
1.  Eat Real Food. Meat and Vegetables, Nuts and Seeds, some Fruit, little Starch, and NO Processed Foods.
2.  Record you daily scores on the CFNE Paleo Board

4 – Perfect day of eating. No cheats.
3 – One minor slip. Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), a tortilla chip, a Cheerio.
2 – Significant slip, but not an entire meal:  One glass of wine or beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.
1 – Major slip. Pizza or pasta for dinner, 2-3 of beers at a game, ice cream.
0 – More than one solid cheat throughout the day. 2+ meals lost.

Bonus Points:
There is a chance for up to (3) bonus points per day. Earn a bonus point by any of the following:
– A CrossFit class at CFNE.
– 8+ hours of sleep in the night.
– 64oz of water (completed with the ***CFNE Nalgene***). Each athlete will receive a customized CFNE Nalgene! Not sold or given to anyone else, this 32oz bottle has been designed to assist you in meeting your water goal for the day.

How to Sign Up:
New Paleo board is up on the wall in the gym! Put your name on the board and we’ll charge your account for the entry.
Hydrostatic weigh in – Separate sign-up sheet posted in the gym (you choose your time – but it’s first come first serve!)


  1. Max, confirming that there is such a thing as taco night…and it is wonderful.

  2. If anyone grabbed an extra pair of knee sleeves from the back room tonight after the 530 class please leave them at the front desk. Thanks!

    I think they were pretty sweaty and might smell bad too

    • Sarah W

      I saw them at the 6:30 looking lonely but didn’t touch them for reasons stated above.

      • Sarah W taking the 630pm!?!?! Watch out Mayhem!

        • Sarah W

          All you can eat Fuel For Fire Happy Hour, pitching clinic at Frozen Ropes, partner lasso with double under ropes, people born after 1984, insane hook grip instruction, and perfectly timed one-liners by Coach Max! 6:30 pm IS different.

  3. Nice Job Corey! Keep it up!!

  4. Ben Bergeron

    Great work Corey. Looking awesome!

    I’m psyched about this Paleo Challenge and the fancy body fat testing on Monday. I signed up for the 10:00am spot – it’ll be my first time doing this, and looking forward to shedding some unwanted “post surgery” lbs with you guys.

    “CFNE Gets Ripped For Summer Challenge”

  5. Tricia D

    Corey, you look amazing! Keep up the hard work!!

  6. Tabata: 418 Rx

    DU: 215
    SU: 88
    KBS: 65
    WB: 50

  7. Christian

    Tabata: 354 rx

    WB: 66
    DU: 134
    SU: 88
    KB: 66

    Haven’t worked out in a week and I’ve eaten twice in three days… and I didn’t have a holy roller meltdown during double unders. So I’ll take it.

    • Christian

      The number I had scratched into my arm for DUs was 184 not 134… So +50

  8. Colleen (OC)

    Tabata: 253, Rx. (50, 66, 79, 58). Holy shoulders!

  9. First day back after the Tough Ruck

    Tabata: 63+87+80+65=295

    My Achilles is bugging me after the ruck so I switched to air squats halfway through the double unders; not my best decision.

  10. Tabata: 414 Rx
    DU: 212 (lost a good 15 or so when had to stop and tie shoe)
    SU: 99
    KB: 57
    WB: 46

    Clean pulls at 135#, 155#, 160#

    Congrats Corey!

  11. Tabata: 294 (10# med ball)

  12. Michelene

    Tabata: 275 (10#MB & 26#KB) 60/40/92/83
    The 20 second timeslots completely squashed my DUs – it was way too much pressure! It didn’t help that they came right after wall balls.

  13. Tabata: 365 Rx


  14. Tabata: 68/74/55/52 249
    DU’s are a work in progress

    Did an additional 82 WB after class. 1000 WB Goal completed.

  15. Wendy P

    Tabata: 44 (8#), 88, 305 (singles),69 (26#). = 506 ( WB, SU, DU, KB)

    Corey- Looking good! Congrats!

  16. Sarah W

    Tabata: 53 WB, 102 SU, 242 DU, 58 KB= 455Rx

  17. Molly C

    Tabata: 245 (12# WB)

  18. Patrick

    Tabata: 349Rx, WB – 75, DU 116, Su – 92, KBS-66.

  19. Tabata: the hardest thing about some of these WODs is counting so I just picked a number and stuck with it each set. KB: 10, WB: 8, SU: 11, DU: 22 = 408 Rx

    5 rounds of 10 strict pull ups, 10 push ups, 20 DU

  20. Tabata: 186 Rx

  21. Tabata: KB 71/ DU 128/ SU 87/ WB 64 (8#) = 240. Tried (struggled) doing DU’s with knots I tied on my rope to shorten the length…not an effective strategy. Still had a great workout with the 9:30 crew!

  22. Rasheed

    Tabata – 371 Rx
    WB (20); Ab mat sit-up; DUs; KB (53)

  23. laura c

    Tabata: 58 WB (10# )/ 101 SU/ 57 DU (my weakness just glaring)/ 61 KBS – think that is 277.

    BUT BIG NEWS I FINISHED MY WB CHALLENGE! 1000 WB DONE! Wanted to do last 50 at 14# but did them in this wod so I may still tack on 50 more at 14#! Getting there people…

  24. Tabata- 344 Rx (67 kbs, 45 WB, 91abmat, 141 du)
    Wall balls were a struggle today, but my DUs are improving!!!

  25. Do we need to register for the workout on Saturday in order to come? I wasn’t sure exactly how it worked for Saturday?

  26. Tabata:

    75 / 85 / 160 / 54 : 374 Rx.

    1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 WallBalls

    Plus an extra 15 wallballs to make it an even 200 for the day.

  27. Big Bri

    Modified Tabata
    Squat jumps 20# – 88
    Sit ups – 81
    Assault/cals – 20
    Back Extensions – 107
    Total 296

  28. Tabata: 562
    90 DB thrusters
    84 sit-ups
    314 med ball toe taps holding 10# DB above shoulders
    74 DB swings (50#)

    Hotel gym WOD in Washington DC. Wasn’t well equipped, came in with no plan, felt angry and disoriented afterward. Seems about right.

  29. 462 rx
    Kinda like JC just held do-able #s the whole way through.
    KB 80
    WB 72
    Sit up 105
    DU 205

  30. Nicole D

    Tabata: 340 Rx

    Double unders fell apart as usual but that’s ok. Still a work in progress. Got mentally tough on those KBs!

  31. Tabata: 76, 60, 64, 56: 256 Rx

  32. Tabata: ??
    WB 78
    Abs 96
    subbed bike for DU ??
    KB 72

  33. Tabata: 375rx
    54 WB
    102 sit ups
    165 double unders
    54 kbs

    Felt like my arms weren’t moving on the double unders!

  34. 61/52/82/62=258, 10# ball, 25 kettlebel.

  35. 196 Rx! (36 WBs, 85 sit-ups, 27 DUs, 48 KBs)

    Hesitantly went for 20# WBs & DUs to have in the books one more Rx WOD – glad I did! Strangely enough was able to use the first several rounds of sit-ups as a rest time…

    Cheryl – thanks for the tips on KB swings!

    Love how Sarah W has captured the spirit of Max’s night classes! I believe had she attended a 7:30pm class she would have written even more enthusiastically!


  1. #WODsohard | Thursday 04.24.14 - […] April 23, 2014 Categories: CrossFit New England […]

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