Monday 06.02.14

Congratulations James on taking 2nd this weekend! You da man!

Congratulations James on taking 2nd this weekend! You da man!

Double Dragon
800m Run
30 Power Snatches (115, 80#)
800m Run

Post Scores to Comments.

Our pint-sized superhero Rachel Martinez captured 3rd place this weekend! WAY TO GO!

Our pint-sized superhero Rachel Martinez captured 3rd place this weekend! WAY TO GO!

Congratulations to James, Rachel, Cheryl, and CFNE Team A on an outstanding weekend! You all gave everything you had and left it all out there on the floor. Thank you to the Sea of Red for your support. I know our competitors love looking up in the stands seeing a massive group of CrossFit New Englanders cheering them on.

Coaches Corner with Coach Føx

Eat Healthy, Stay Active: How Not To Come Home Bloated, Hung Over and Sunburned
OK Summer vacation is about to come into full swing and with our Paleo challenge having recently ended, who isn’t excited to get out in the sun and sand and show off all the progress we’ve made in the last 30 days? With the Frosted Flake sugar high from our first cheat breakfast about to wear off, we may be realizing that our sugar cravings and carb demons aren’t exactly as dead as we hoped they would be after 30 days of starving them. And vacation! Welp, might as well just go off the rails for a whole week and just get back on track when we get home, right?
I have a better approach to propose. Besides, who wants to go into vacation after a month of feeling great and end up with a stomach ache, headache and too bloated to head to the pool by day two?
Here are some things we can do to make our vacations happier, maintain our healthy paleo glow and yes, even stay fit amidst all the lounging and suntan lotion!
#1 Working out on the go:
Remember the last time you took a whole week off from working out or doing anything fitness related? You came back after seven or more days of being busy and stressed with work or traveling for the holidays and stepped back into the box both excited to not feel out of shape again, yet being filled with a sense of dread over how metcon was going to feel or how strange it might feel to maneuver a barbell. And the soreness? That’s probably the part you remember the most clearly a couple days later. The best way to prevent all of this is to simply keep moving every day! Most hotels have a pool and an exercise room, and despite the obvious lack of Olympic barbells and wall ball targets, you would be amazed what you can accomplish with just a few simple implements. Got a pair of dumbbells? Slipped your jump rope in your bag as you dashed out the door to the airport? Get after it. We all know how easy it is to absolutely destroy ourselves in 3 minutes flat just using body weight! In the woods camping for a week? Find rocks or logs to use for weights! This is the time to get creative and have fun. And if all else fails, put your sneakers on (or don’t) and hit the sidewalks or sand for some sight seeing!
Here is a link to a great resource of travel workouts that can be done with limited to no equipment:
If nothing here floats your boat, ask a coach! Any of us are available to program out a good week of WODs to-go for you in a pinch!
#2 Food and Drink:
Just because we are enjoying ourselves on vacation doesn’t mean we have to go so far off the wagon that we feel terrible after every meal. And, who wants to chase the kids around the pool feeling bloated and tired from pigging out early in the day anyway?
Still try to fill up on meat and veggies as much as possible. Most restaurants will accommodate requests to skip the starch and go double veg. And if you do crave something specific, like an ice cream at the beach or a lobster roll for lunch, enjoy it! Nobody wants the paleo police ruining their down time. Mostly healthy choices and a cheat here and there can lead to a satisfying vacation that doesn’t leave you feeling terrible.
For drinks, skip the tropical fruity mixes, or treat yourself to one before switching over to a(n almost) paleo classic, tequila, soda water and lime, or a glass of red wine. Alternating drinks with glasses water can keep you hydrated and flush out any additional toxins you may consume during your trip. This is extra important if you are spending a lot of time in the sun or out on a boat as we tend to not notice how dehydrated we are, which only leads to worse and longer visits from the hangover fairy. Nobody invites the hangover fairy on vacation. These things aren’t cheap!
#3 Rest:
If at all possible, use your vacation as an opportunity to catch up on sleep. The truth is, as long as you stay moving and stay active each day, if you are regularly working out 3-5 times a week, your body could probably use a break. I have heard time and time again from athletes at the gym who were disappointed to have to take an extended break from their regular gym routine and came back to PR all over the place in both strength and metcon. Our bodies don’t get stronger while we are tearing them apart at the gym. They get stronger and build muscle in the time that we spend properly recovering from all that hard work. Sometimes we just don’t realize how fatigued and burned out we are until we look back after rest and realize how much better we feel. Maybe a week of mobility, extra sleep and recovery style workouts is just what you need.
#4 if I could offer you just one piece of advice:
It’s wear sunscreen. Your skin is the largest organ on your body and takes enough of a beating between missed box jumps and hand tears. Avoid the lobster look, dehydration and lots of unnecessary pain by slathering on plenty of SPF prior to heading out in the sun.
However you decide to attack your vacation, make sure you listen to your body and have a plan ahead of time. It’s super easy to ignore all the signs of not feeling well and not taking good enough care of ourselves so that before we know it, the week is over and we are back at the gym staring down he barrel of our first anxious WOD.
And just know that even if you come back looking like a lobster and feeling like a beach ball, your friends and coaches at CFNE will still love you and help you get back on track. Did somebody say Fran?



  1. Big Mike

    Great weekend watching people work out!
    (said no one ever that has not tried Crossfit)

    Here is the link to the team photos and a few others. Not my best work but a guy can only do so much with 5″.

  2. Lisa M (formerly L)

    Amazing weekend! So proud of everyone who worked so hard judging, volunteering and of course our rockstar athletes in the thick of it all!
    Mike, loved your last sentence. Can’t wait to see the photos:)

    On a more important note (jk): did anyone come into contact with a black-ish tank top from Afro Brutality? Please let me know. :)

  3. Maureen B.

    Great job to all those who competed this weekend!! Congrats Rachel and James!! Wish I was there to watch!

  4. Doug E

    Congratulations Rachel and James!!! All of your hard work and dedication paid off!

  5. Amy B

    Congrats to all the athletes – you make us proud!

    Double Dragon: 10:55 (65#)
    Sorry for cutting you off Big Mike

  6. Andy M

    Congrats Rachel and James, great work and go get’em in CA!

    DD: 11:27 (85#, row)

    • Andy M

      And congrats to all CFNEr’s who completed, Cheryl, Ally, Tracy, Kate, Geoff, Kevin and Dave!

  7. Jen W

    Congrats Rachel & James! Great job Cheryl & Team A!

    Double Dragon: 11:54 Rx

    EMOM x 8 squat snatch: 2 @ 80#, 2 @ 90#, 2 @ 100#, 2 @ 110#

    5×3 push press: 75-85-90-95-100#

  8. Big Mike

    Double Dragon: 11:35 (105#)

    Inspiring performances all around this weekend. Proud to be able to work under the same roof as so many amazing athletes.

  9. Braatz

    Double Dragon: 11:33 Rx

    Impressive and inspiring performances by the CFNE competitors. Congratulations to Rachel, Cheryl, Ally, Tracy, Kate, James, Geoff, Kevin and Dave – CFNE pride!

  10. Sarah W

    Double Rainbow: 11:20 70#

  11. Double Dragon: 10:23 (70#)

    Congratulations to our competitors! You guys are awesome!

  12. Double Dragon: 10:42 (40#)

    next time I can do a bit more weight with the power snatches.

  13. Tricia D

    Double Dragon: 12:16 (55)

    We had so much fun this weekend! Such an honor to be part of this community and so happy for all of the competitors. You all worked so hard and put on quite a show, remarkable athletes. Hope you get some much deserved rest. (Kate S that includes you, jeezus sleep in for one day girl!)

  14. DD: 11:39 @ 85# (June is back flexibility month)

    Congrats to all of our competitors. It’s an honor to train with you and a privilege to learn from you.

  15. Alison

    Surfer on Acid – 10:14, slower than last time. I think my burpees were too slow.

    Congratulations to all of the athletes for giving it your all, well done.

  16. Laura C

    DD: 11:46 45#. Just no spark today but did it!

    It was an honor to watch all the athletes today. Don’t tell my daughter I didn’t watch her lax game bc I was on the sidelines live streaming rachel KILL the last wod! I was jumping up and down… Looked like I was cheering for the lax players

  17. Kaitlyn

    Double Dragon – 10:45 RX

    Congratulations Rachel, James, Cheryl, and Team A!! So inspiring to watch!

  18. JosieT

    Congratulations to Rachel & James for placing! Congratulations to Cheryl & Team A for giving it your all!It was amazing to watch all the competitors but especially our CFNE athletes… so very inspiring!

  19. Double Dragon: 11:45 @ 65#

  20. Double Dragon: 11:30 @ 85#

    Dunk tank results: down 8# and 3% BF

    Congratulations Rachel and James, and to Cheryl and Team A who all made us so proud!

  21. Ashley R

    11:37 65#

    Congrats to all team and individuals this weekend. Inspiring to watch.

  22. michelle

    DD: 10:16 55#
    PP: 5 x 3: 80#, 95, 105, 115, 120#
    Congratulations to you amazing CFNE athletes who competed this weekend!

  23. Andy L

    Double Dragon: 10:50 (95#)

  24. DD: 10;07, 35# have gone down in # in snatches to work on form.

    Congrats again to Rachel, James, Cheryl and the team!

  25. DD: 8:53 (45#) Should have gone heavier

  26. DD: 12:04 (45#)

  27. Ben Bergeron

    Thank you! Thank you! Thank you! To everyone that came out to support Rachel, James, Cheryl and the Team this weekend.

    I don’t think anyone really knows or can appreciate how much your support means to these athletes. I am so thankful and proud of the community we have created here. Not because our athletes are so awesome athletes (well, yeah that), but because of the support, camaraderie and bond that we have.

    Thank you! Thank you! Thank you!

  28. Sarah S

    DD: 11:19 with row and 35#. Holy big class with nooners.

    Great job this weekend competitors! Your determination and drive make it a honor to support all of you.

  29. DD: 9:43 Rx

    OTMx8 snatch:
    Minute 1/5: 125
    M2/6: 135
    M3/7: 145
    M4/8: 155

    5×3 push press: 135, 155, 165, 175, 195

    3×5 strict press: 100, 110, 115

  30. Heather V

    Double Dragon – 12:23 Rx

    Congrats to all the athletes that competed this weekend!

  31. Melinda

    DD: 10:52rx

    Congrats to James, Rachel, Cheryl and Team A – inspiring, gritty, and amazing performances this weekend!

  32. JohnG2

    Such an awesome performance from all our competitors! Your drive and determination is inspiring.

    DD: 10:47 (85#)

  33. Big congrats to Rach, Cheryl, James, Coach B and CFNE Team for having an awesome weekend. It was my first time at regionals and loved every second of it. Especially watching Coach B’s Beasts crush it on the outdoor arena floor.

    Meg thanks for tip #4 on wearing sunblock. I’m going to have to keep that in mind after getting scorched over this past weekend.

    Double Dragon w/ the nooners 9:00rx

    • Jen W

      I’ve been getting that same tip all day … hmmm. I wonder why.

  34. Double Dragonette 65# 9:56

  35. Scott L

    14:03 rx

  36. Double Dragon: 10:23 (45#)

  37. Corey

    Double dragon: 12:49 @60#

    Happy to have done it :-)

  38. Ken K

    DD: 12:16 Rx weight (Row)

    Dunk tank:
    Lbs 191-186
    %fat 13.0%-10.3%
    lean mass 166.1-166.7
    fat mass 24.8-19.28

    More fat to lose, but happy with progress. Dunk tank is cool, i vote for repeat visits.

  39. liz messina

    DD- 10:37 (65# PS)

  40. Nicole D

    Double Dragon: 9:55 (55#)

  41. Sonia

    14:10 (or whatever I wrote on the board) 55#

  42. Crabbe

    Hotel WOD: 10 RFT

    10 unbroken pushups
    20 air squats
    30 situps


  43. Rachel E

    Double Dragon: 9:58 (80# power cleans for snatches)

    Congrats to all the competitors! It was awesome to watch you all compete with so much heart this weekend!

  44. Thomas F

    Double Dragon 10:02 Rx

  45. Double Dragon: 8:33 (18 cal. Assault Bike for each run)

    • Ken K

      Noticed you have not been running lately (like me) I hope its temporary. I am slowly trying to get it back.

  46. Nick C.

    Double Dragon – 12:16 (95#)

  47. Bubba

    Snatch Wave OTM : 95 105 115 125 135 145 x 3 (couldn’t count today)- 18 minutes)
    Double Dragon: 11:20 Rx Too fast on first 800 – power snatches were slow
    Push Press 5×3 115 135 155 175 185

  48. Kelly F

    Double D: 11:11 (95#)

  49. Craig B

    Double Dragon: 9:20 rx

  50. Cheryl

    Double Dragon 12:something (:35-:40?)55#
    Nice push from Amanda at the end. :)


  1. #WODsohard | Monday 06.02.14 - […] June 1, 2014 Categories: CrossFit New England […]

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