Thursday 07.10.14

Mick putting in work.

Mick putting in work.

Freddy Kruger 
Kettlebell Swings (70, 53#)

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Nicky C. enjoying his vacation.

Nicky C. enjoying his vacation.

Coaches Corner with Coach Geoff

10 Lessons:

For those of you who saw my Facebook post before the North East Regionals, I posted a link from Admiral William McRaven’s Commencement Speech at the University of Texas.  (If you haven’t seen it, its worth the watch)  In that speech he addresses 10 life lessons learned through Basic SEAL Training, (BUD/s).  These life lessons really hit close to home for me and echo a lot of the core values we preach and uphold at CrossFit New England.

I decided to implement his philosophy of life lessons into becoming a better CrossFit athlete both inside and outside the box.

10 Lessons to be a better CrossFit Athlete:

  1. If you want to be a better athlete, start with having a positive attitude.
  2. If you want to be a better athlete, find someone to help push you.
  3. If you want to be a better athlete, measure a person by the size of their heart not by the weight on the bar.
  4. If you want to be a better athlete, get over feeling sorry for yourself, everyone else is feeling the same discomfort.
  5. If you want to be a better athlete, don’t shy away from workouts your weak at.
  6. If you want to be a better athlete, sometimes you have to try and go Rx or scale up and do things you don’t want to do.
  7. If you want to be a better athlete, don’t back down from competition.
  8. If you want to be a better athlete, you must be your very best when no one is watching.
  9. If you want to be a better athlete, start smiling during you’re darkest, scariest, coldest moment in a workout.
  10. If you want to be a better athlete, don’t ever, ever, quit ANYTHING!

Start each day with a positive outlook, find someone to help spot you physically and mentally.  Respect everyone and know that CrossFit is about embracing the suck, and things could always be worse.  Realize that if you address things your weak at, say screw it and do it anyway, you’ll realize your capable of more you think.  Always remember to take some risks to challenge yourself, lead from the front and hold your self to the standard.  Never forget that no matter how many times you get knocked down, to always stand up, crack a smile and continue to move forward.  Last but not least, never ever give up.

Coach Geoff



  1. Rasheed

    Good post Geoff. Thanks!

  2. Great post G! Thanks for sharing, gets you fired up.

  3. Awesome post!

  4. Andy M

    Great post Geoff!

    Freddy Kruger: 4:21 (53#)

    Harry, great KB coaching this morning, made a huge difference.

    • rich t

      Agree The later knee bend especially. Small change, big difference. Thanks Harry.

  5. Greg D

    Freddy Kruger: 4:13 Rx

    Great face off with Saint this morning. Synchronized Freddy Kruger is so graceful.

  6. Colleen (OC)

    Freddy Kruger: 4:25, 35# KB. :17 second PR from 2012.

  7. Krystle

    Awesome post Geoff! Thanks!

  8. Freddy Kruger: 5:12 (45#)

  9. Freddy Kruger: 5:29 (35#)

  10. Rachel E

    Freddy Kruger: 4:07 (35#)

    Last time doing this recently was Russian swings, so happy to be moving in the right direction! Next time will try to speed up dem burpees.

  11. Kaitlyn

    Freddy Kruger – 4:03 RX

  12. rich t

    FK – 6:44 Rx

  13. Michelene

    Freddy Kruger: 4:36 w/35# (:05 PR)

  14. Laura C

    FK: 3:49 35#. :09 sec PR

    Still coughing. That wod intimidates me… Glad it’s behind me!

    Great class today 830!!

    • Rachel E

      You are soooo fast! Wish I did this one next to you, speedy!!

  15. Nice post Geoff!

    Freddy Kruger: 3:54 Rx (:13 PR)

  16. FK: 5:00 (35#)

  17. Molly C

    Freddy Kruger” 3:56 (35#)

  18. Laura C

    Great post, Geoff. When I try to explsin to ppl how crossfit is different, it’s just not a tangible explanation. But, reading your post truly embodies, to me, why crossfit IS different. I feel blessed to have found it.

  19. Freddy K–4:19 (53#)

  20. FK – 4:25 (53#)

  21. John S.

    Freddy Kruger: 5:28 (45#)

  22. Todd B

    Freddy Kruger: 5:30 (70# Russian KBS). Way off PR. Did this at my work gym and definitely could have used the energy of a CFNE class to keep me moving fast.

  23. Krystle

    FK: 4:23 (35#) 5 sec PR and 5# heavier then last time recorded. Got to get back on KB quicker.

  24. Freddy Krueger/ 4:13 (45#)

  25. Lára Vukson

    Great post Geoff! Thanks for the inspiration.

    I’ve been the bad about posting lately.

    Freddy Krueger 4:57 (35#) plus two burpees to start – silliness

  26. marissa

    FK: 3:58 (35#) :32 sec PR

  27. Sarah S

    FK: 5:16 (35#). 1:03 and 5# PR from 4/12 (about 2 months out of elements :-) )

  28. Freddy Krueger with the 630crew 3:40rx. Hate scary movies but love em at the same time!

  29. Cotter

    “Freddy Krueger”: 4:28 (53#)

  30. Fk 3:59 53#
    Nice job john g going rx

  31. Big Bri

    5 X 200M sprints with 45# sled, on the 1:30

    Between :54 and :58

  32. Freddy Kruger: 3:46 RX. (:45 sec PR)

    • Braatz

      Wait… what!?!?

      Apparently you’ve been doing Freddy Krueger in hotel gyms around the world, just getting ready for this day. Nice job!

  33. Nicole D

    Freddy Krueger: 3:41 (35# KBs to eye level)

  34. Georgia

    Freddy Krueger 4:45 35# (loved finishing that knowing i couldn’t have gone any faster or harder–haven’t felt that in a while)
    5×5 front squats

  35. Mr. Krueger 4:30 RX (:12 PR) Hit the redline for the first time in a long time.

  36. Bridget

    First time at this one,
    Freddy Krueger- 5:11 (35#)
    My burpees need to get quicker…

  37. Freddy Kruger: 4:25 (53#)

  38. Kelly F

    Freddy Kruegs: 4:29 (53#)

  39. Freddy Krueger: 5:12 (53#)

    Post-WOD: tabata w 3PUs/round

    Thanks Max&Cheryl for great seminar on kettlebell swings tonight!

    Note to myself: for sub-5min FK will need to slash :02 in each of 5 transitions and :01 in each of 3 sets of burpees. Sounds easy :-)

  40. Kara C.

    Freddy K: 4:19 @ 30#. First time doing this so there’s a lot of room to improve for next time

  41. FK: 4:41Rx First time Rx, which seemed weird to me since I’ve done The River Styx Rx twice. Didn’t make this any easier, but it did make the post-WOD Sam Adams taste that much sweeter.

    Thanks for the pushes Max and Cheryl. I know you were yelling at me but I couldn’t hear any actual words.

  42. 6:07 with 35#

  43. Wendy P

    Freddy: 4:30 18#

  44. Geoff’s Post ✔️
    Freddy Kruger 4:39 53#

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