CrossFit New England

Friday 3.12.10

2010-03-11T17:29:00Z

Jane.

Friday

1. Deadlift
3 set of 5 across.

2. 3 rounds for time of:
35 Double unders
15 Bupees

Frozen.

Whitney.

We are super excited to announce that we have partnered with Inov8 and will be selling these great shoes at CFNE.
We have a number of sizes at the gym for you to try on for proper fitting, and we will have a full stock soon. These shoes have become the footwear of choice for many elite runners, triathletes and CROSSFITTERs because of their light weight, grip and low heel, which promotes proper running technique (POSE anyone?).

Starting tomorrow we will be taking orders.

Please help up make this process as efficient as possible by following a couple guidlelines.
1. Shoe shopping will not be allowed between classes. For example between the 5:30 and 6:30am, and 8:30 and 9:30am classes. There is too much going on at CFNE at these times and we can't have a "Blue Light Special" added to the mix.
2. Anything that is removed must be replaced. You are free to try on different styles and sizes, but please return them to the right place.
3. We are generally very linient with "Can I pay tomorrow." But we will not be taking promise notes on shoes.

We will have a full stock of the the two models below ($100), and can order any other models you may like. The "Try-ons" are in the closet next to my office. Feel free to try them on and place an order.

Thursday 3.11.10

2010-03-10T15:14:00Z

Big John.

Thursday

1. Snatch
3 sets of 3 across.
These can be performed as Power or Squat Snatches. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.

2. Clean
3 sets of 3 across.
These can be performed as Power or Squat Cleans. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.

3. AMRAP 8 of:
Max Handstand Push ups
Max Pull Pull ups
work on perfect form for HSPU's and Pull ups. Your score will be the total number of HSPU completed and the total number of Pull ups. For example: 30/92.

B.A. has stepped up his game. Watch out Thorp, he's coming for ya.

Last year Derek finish 8th overall at the North East Qualifiers (just outside the top 5 that went the
World Championships). This year he is 20 lbs leaner, stronger and MUCH faster. Watch out NE.

Paul's eyes may be rollled back in his head, but he's in a good place now that the row is over.

CrossFit Kids learned the proper technique for stone shouldering today. Pretty cool stuff.

Wednesday 3.10.10

2010-03-09T20:09:00Z

E at the top of a Sumo Deadlift High-pull.

Wednesday

1. Back Squat
3 x 5 reps across.

2. "Hot Death"
Run 1000 meters
3 rounds of:
10 Squat Clean Jerks (135, 95)
10 C2B Pull ups
10 Burpees
Row 1000 meters

Begin this workout with a 1000 meter Run, then complete 3 rounds of the "10's" and finish with a 1000 meter Row. The Squat Clean Jerks, can be done as "overhead anyhow." This means you may jerk it, press it or thruster it, but you must pass through a full squat.

Have you been reading Mat and Mel's great Paleo Blog? CFNE Eats!

We have an new Community Board at CFNE. There will be CFNE Event info, tips on how to improve performance, and general CFNE updates. Feel free to add anything you'd like to this board; charity events, for sale items, baby sitters wanted, or whatever.

Ned is pushing hard through a set of high rep Over Head Squats.

Tuesday 3.9.10

2010-03-08T19:30:00Z

Kids Birthday Parties at CFNE are the Most Awesomest.

Tuesday

1. Bench 3x5
Work up to 3 sets of 5 reps across

2. North Texas 3
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20/14)
25 Thrusters (75/45lbs)
Run 250m

Fat is bad for you, right? Big Fat Lies

Looks like the cold weather might be over (If I just jinxed us, sorry). Time for CFNE to get
outside. Or as Bern would say, "Sun's out, Guns out."

Monday 3.8.10

2010-03-07T17:00:00Z

Monday

1. Deadlift 3 x 5
Work up to 3 sets of 5 reps across.

2. 5 Rounds of:
In 2 minutes complete:
200 Row
Max unbroken Muscle ups
AMRAP Chest Slap Push ups

Rest 3 minutes between rounds

In this workout you will row 200 meters as fast as possible, then complete as many consecutive muscle ups as possible. Once you come off the rings complete as many chest slapping push ups as possible for the remaining part of the 2 minutes. Rest 3 minutes and repeat.

Mat and Mel talk Paleo with the crew...

“I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.”
- D.H. Lawrence

Sunday 3.7.10

2010-03-06T17:35:00Z

Lauren's rope whips.

"Fran"
21-15-9 reps of:
Thrusters (95, 65)
Pull ups

Big Bri and Sandy flip tires...

Kim digging deep on the big tire...

Julie A gets a good wave...

MA Jen looking strong...

Warren and Brad go after some big hose...

Ben and Eric...

I am honored.
Eric came in First Place in his MMA Tournament last weeked by winning all four of his fights; the last one by a knockout kick in OT. We at CFNE couldn't be prouder. Eric is humble, determined and an incredible athlete. We feel lucky to have him as part of our CF Family.
Today before the 9:30 class Eric honored me by presenting me with his Samurai Sword Trophy he won and anointing me as a "Shihan." A Shihan, as Eric explained, is an honorary tittle in Martial Arts reserved for Master Instructors. To become a Shihan, another Shihan must anoint you as such.
The trophy reads...

"Shihan Ben, Thank you for you Motivation, Dedication & Inspiration. You are a True Warrior."

Thank you Eric. I am honored.

Saturday 3.6.10

2010-03-05T16:20:00Z

Lauren and Johnny D.

Saturday Sweat-Fest

"Jungle Juice"
5 rounds for time of:
500 m Hill Run
5 Tire Flips
15 Hose Whips
25 Abmat Sit ups

Ian and Eric work their way through a set of high rep box jumps.

Good news. If you've been at CFNE the past couple of days, you'You get an extra Bonus Point for everyday that you drink at least 64 ounces of water.

Carbonated Water Vs. Regular Water

Having carbonated water once in a blue moon, or at times when you run out of options is fine. However, making it a habit is dangerous. Remember, there is no replacement to pure and regular water.

Drinking too much of carbonated water will dehydratieyou.

Most kidney problems are related to excess drinking of carbonated water and sweetened drinks.

Carbonated water is also known to promote kidney stones, and people suffering with this are strictly asked to stay away.

CO2 does has no benefits to humans (plants, yes) and can create illnesses.

Carbonated water may also increases the risk of certain cancers by absorbing calcium from the body and weakening bones.

Friday 3.5.10

2010-03-04T14:04:22Z

Mel pushes Kevin for just a little more during "Scream and Go Naked."

Thursday

1. 1 mile Time Trial

2. "A Kick in the Crotch"
10 Hang Power Cleans (155, 105)
20 Box Jumps (30, 24)
30 Slam Ball (20, 14)
400 meter Run
50 Pull ups
400 meter Run
30 Slam Balls
20 Box Jumps
10 Hang Power Cleans

Flo pushing hard...

The Wall
By Coach Ben

We've all been there..."The Wall." You know The Wall...it's waiting for you in the middle of round three of a five round wod, or the 15's of a 21-15-9. It's the place where you start to question why you're doing this, it's the place that stops you in your tracks. It's when the next rep seems like a bad idea and finishing seems like an impossibility. Everyone goes there at some time or another, but how each athlete responds to The Wall can differ greatly. Is it a bad place? Is a place where you doubt your abilities, feel sorry for yourself, and make excuses?
The Wall should be a welcoming place. This is where you make gains. This is where previous limits are tested. This is where you get fitter, faster, leaner and stronger. But to get through the wall takes determination and will power. Simply going through the motions and will not get you there. You need to be strong; mentally and physically. And each of you can push through, it just takes practice. Next time you find yourself staring at the barbell, or convincing yourself that you need a rest, or making excuses...STOP. Take one more breath and get on the bar.

Here are two great quotes that relate very well to this topic...

"Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have."
-Dale Carnegie

"Think about how long you spend starring at the pullup bar or barbell during any given workout. If you can limit your need to open mouth stare at the bar/floor/kb...your performance will improve. I feel like 90% of the time we stop during a workout to breathe we are just feeling sorry for ourselves. It is time to realize it and move on. Quit feeling sorry for yourself and pick up that bar and get moving!!"
-Dutch Lowry

Thursday 3.4.10

2010-03-03T13:09:00Z

CrossFit Kids...getting stronger everyday.

1. 1 mile Run

2. "Scream and Go Naked"
5 rounds for time of:
2 Power Sntaches
4 Overhead Squats
6 Jerks
200 meter Run

Men use 115#
Women use 75#

Events
CrossFit Games Sectionals - March 20-21, 2010. We have 22 athletes including all our coaches going down to Milford, CT to compete in the 2010 CrossFit Games New England Sectionals. The gym is going to be closed this weekend. We would LOVE IT if you would come down to support us. Last year's qualifier in Albany, NY was amazing , and this year promises to be even better. We are staying at the Hilton Garden Inn, so come down for the day or stay the weekend. If your interested, the Sunday night after the event is our time to celebrate....yep, it's going to be off the hook.

BAA 5K April 18, 2010 - Everyone needs to sing up for this event. We are going to close the gym on this Sunday and represent in Boston. I don't care you have never run more than a mile, or you are in the early stages of your triathlon training season this is an event that everyone at CFNE needs to sign up for. Registration opens today so sign up now...This race sells out.

Lisa and Erin work through the deadlifts in "Christine."

Eva has working hard and steadily increasing her strength since rejoining us after her pregnancy.
Watch her in the next couple months as she becomes a Fire Breather once again.

From the Members...
"I wanted to just send a quick note to thank you for your encouragment in today's workout and pushing me to hold your standards at CFNE, which is being "head strong." This saying has not only been helpful with your hard-core workouts, but in challenges in everyday life. I think both you and Heather are great coaches and really demonstrate how much you take pride in CFNE and all your members. It really has shown through the years and I thank you so very much, as well as all the assistants that work with us on a daily basis."
-Eva

Wednesday 3.3.10

2010-03-02T21:00:00Z

Tony is back.

Wednesday

1. Forward Hurdle Hops
8 sets of 8 jumps, rest as needed between sets

2. "Scorpion Bowl"
7 rounds for time of:
7 Thrusters (135, 95)
7 Burpees

Thrusters, you may squat clean the first rep off the ground.

Elaine coaches Michelle through "Christine."

The Paleo Meal Prep Talk No pre-registration required - $20 at the door.
This Saturday at 11:30 AM…During this hour we will show you how meats, veggies, fruits, nuts and seeds can be much more exciting and tasty then they seem. By breaking down the foods into meal ideas and food combinations you will begin to see a menu being created that will appeal to you and be easy for you to create.

From the Members...

"I just wanted to send you an email to tell you how much I am LOVING Crossfit! Jen Lawrence told me repeatedly about Crossfit a year ago and I always teased her that she was crazy and cultish...little did I know I would be too . You & Heather have an amazing thing going with Crossfit and I am so glad to be a part of it.

I love the WODs and always give it my all - even when I am not feeling that strong. I finished Christine today (in 16:03) and I was so proud of myself anf felt so good that I did it!

Your nutrition knowledge has helped me immensely and I am happy to say I have been paleo/zone for 2 months now and it really makes the difference. The changes in my body in just 8 weeks have been unbelievable...I am lean in places I never thought would get lean again!

I feel so AMAZING about myself and it has everything to do with Crossfit! So keep up the good work and thanks to you and the rest of the coaches for being so supportive!"

-Jayme

Tuesday 3.2.10

2010-03-01T16:02:00Z

Laura.

Tuesday

"Christine"
3 Rounds for time of:
500 meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20"

Nutrition Data - Find the nutritional info for any food. Including the Glycemic Load and Inflamation Factor.

100 Burpees - Ben and Ronda set new gym records.

Isabel - by Heather

The cult took the next step....

"Get Comfortable with Uncomfortable"
By James Fitzgerald, OPT of CrossFit Calgary

There is more to improvements in physical work capacity than meets the eye.
I first thought that exercise only made our muscles more able, our hearts sustain and our minds free. When I first started introducing people to a component of intensity, I would see changes and outcomes moreso at a psycho-social level than at the physical level.
I thought that there must have been something to the exercise that was causing this.
I have discovered over time that the point at which a person reaches a certain level of intensity is when exercise becomes a "spiritual" thing for them.
Their friends call it obsession, I call it discipline. An act in which they search out ways to get outside of the normal homeostasis a lot of folks seem to be comfortable with today.
When exercising, I have direct evidence that for those that get to limits that are safe but outside of their comfort zone, these individuals become "stronger, more confident" people on multiple levels.
Getting uncomfortable is different for everyone. For one it may mean stepping in our doors, for another it may be breathing hard for the first time since they were a child and for another it may mean teetering on the edge of performance and injury.
Whatever the case, it is important to get uncomfortable and over time create a comfort with this state of being. I can attest that it makes it all worthwhile in the end.
Recently a beginning client mentioned she was going to make the step to go to the local community gym and do her OPT workouts there as she felt confident enough after doing it in her basement.
Another example was an online client of mine who has agreed to change his life that required changes in his job in order to move forward.
And finally, one long time client had gotten to the point where she felt that it was time to compete at a fitness competition after her long journey with self perception challenges.
All of these examples are of folks that are stepping into another realm and making it happen; a realm that requires some discomfort, and that is OK.

HAPPY BIRTHDAY, PRETTY BOY!!! (big file loading....WAAAAAAIT for it...it's SO worth it)

2010-03-01T10:45:00Z

Wow...pink really IS your favorite color. Interesting...

CrossFit New England couldn't be more excited to celebrate your birthday with you, Ben. You've brought all of these people under one roof and taught them how to be inspired again...and, how to inspire one another in so many more areas of their lives than just fitness. Every day you march into our box and make it your mission to, literally, change people's lives one hour at a time. Not one of us feels like we fall through the cracks...ever. Not one of us walks out feeling merely "satisfied". You've made us want more...out of EVERYthing in our lives: our level of fitness, our general health, our jobs, our relationships with our friends, children, and significant others...literally, EVERYthing.

We are so incredibly lucky to have you leading us, Ben. And, it's helpful that you are so drop-dead GORgeous...especially in fuschia and turquoise.

Monday 3.1.10

2010-03-01T00:39:00Z

Eric.

Monday

1. Max Pull ups
Complete as many pull ups as possible without coming off the bar.

2. "Gwen"
15-12-9 reps of Clean and Jerks.

Gwen is done for max weight, not time. All reps must be touch and go, no dropping or resting on the ground. There is a 3 minute break between rounds. Use the same weight for each round.

2 Months down... 2010 GOALS

Paleo Recipes

Sunday 2.28.10

2010-02-26T00:42:00Z

Jenna.

"Scooby Snacks"
10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push ups
Toes to Bars
Lateral Bench Jumps (There is no touching the bench. Every jump = 1 rep, so over and back would be 2 reps)

Rest 10 minutes

Hill Sprints
4 sets of :30 on/off of:
12% incline hill Sprint, max speed

Saturday 2.27.10

2010-02-26T00:08:00Z

Saturday Sweat Fest

"Breakfast of Champions"
21-15-9 reps for time of:
Wall Balls (20, 14)
KB Swings (53, 35)
Thrusters (95, 65)
Double Unders
Box Jumps, 20"
GHD Sit ups

Finish with a 500 meter row

The Summer Shape up Challenge starts on Monday. $30 entry fee. We can take "Befores" (pictures, weight, body fat, measurements) BEFORE any class this week.

Please welcome this weeks graduates of the Elements Course;
Tanner, Sarah, Jane, Kathy and Ken.

Friday 2.26.10

2010-02-24T13:23:00Z

Kathleen.

Friday

1. Clean and Jerk
1 set of 2 at 80%
1 set of 2 at 85%
2 set of 1 at 90%

Even if you can power clean this weight, these are to be performed as full squat cleans. Do not max out today, stay at 90% even if you feel strong.

2. "Lynne"
5 rounds of:
Max reps of Bodyweight Bench Press
Max reps of Pull ups

There are a few ways to do "Lynne." Today we will be doing the pull ups immediately after the bench and then resting 3 minutes after the pull ups.

EC takes full advantage of the 40 second rest...

Check out this Really Cool Weightlifting Video. A couple minutes into the video they track the bar path...watch it, learn from it.

Ben and James do a different wod Video

Derek does "Isabel" in 1:38 Video

CFNE Eats discusses Mayonnaise. Is it good, is it bad? Find out Here.

Summer Shape up Challenge
To register for the Summah Shape Up Challenege you can do so by either coming in to the gym and making a payment using cash or check, or you can do it online. Located at the top left of your mindbody profile page, there is a tab that should say "Retail Store"...click there. You will then see the CrossFit New England logo and will be able to add it to your "cart." Follow the proceeding instructions and you will be ready to hit the challenge head on!

Susan looks great at the bottom of her back squat.

Pay now, or pay later?
By Coach Mat

At CFNE there is an amazing wealth of knowledge about nutrition and a visible commitment from everyone towards their health. It is actually amazing to see. However, take a look outside of our walls and you will see a different picture. In many places health is regarded just as highly as here, but individuals are not willing to do what it takes to attain and sustain it. The 30 day diets to get into a bathing suit and the lean and mean and fresco menus at fast food restaurants give people the idea that they are getting healthy. Some pounds may fall off and some waists may tighten, but what about the clogging arteries and rising inflammation? Do we succumb to the modern belief that sculpted abs and bone thin model-esq bodies represent healthy humans? No. Because we know what true health is. True health is not being able to fit in the skinny jeans or wear just the skintight spandex compression shirt. True health is in the blood work (HDL (“good’) and LDL (“bad”) cholesterol, triglyceride levels, lipoprotein levels) and also in your performance. Your performance (times, loads, rounds, reps) in the gym is a direct indicator of your health. Are you sick, are you well or are you fit? Where do you lie on the bell curve?

And you are not going to move along the curve (up or down) if you don’t pay for it. If you come into the gym and go through the motions are you going to move towards being fit? If you go to the grocery store and pay for corn fed beef and chicken and choose to buy and eat “healthy whole grains” you will pay for it. Not monetary value. Health value. Internally you are going to be paying for your food choice. For consuming corn and a high dose of Omega 6, for the high insulin spike which is storing energy on your body as fat. But what about 5, 10 ,15 years from now? Maybe you are still paying the cheaper grocery prices, but what about the added medicade and medicare costs that you might have because your body is rebelling so much against the toxins that are being fed to it? Are those costs that you are willing to take on right now? No? So why would you be ready then?

High quality, unprocessed, naturally grown, organic…all words that are used to describe the foods to eat. Forget them all. Think for your self. Knowing what you know from learning here and reading articles, make the choices that you know you should make. Eat as close to the earth as you can and your beach body will follow. I choose to pay now so I can play later.

Thursday 2.25.10

2010-02-24T13:10:00Z

"Isabel" is calling you.

1. Snatch
1 x 1 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%

As always, these are squat snactches. Do not attempt a new 1 Rep Max today, stay at 95% even if you feel strong.

2. "Isabel"
30 Snatches for time (135, 95)

These can be squat snatches or power snatches.

Check it out - CFNE EATS!
This blog and other goodies can be found under the "Links" to the left of this page.

Heather...

Ronda seconds before the bell...

Vin, 25 lbs leaner...

The Summer Shape up Challenge

2010-02-22T19:40:00Z

"Look like a TEN in 2010!"

Anne was the winner of our last challenge. Are you next?

Start/Finish:
March 1, 2010 to July 1, 2010
Entry Fee: $30, sign up at the gym.
This is not a weight loss competition. This challenge is a way to better health, performance, and a longer happier life.

Before and After:
Photo: Front, side and back view (optional)
Measurements: Body weight, waist circumference, and body fat (optional)
Performance: 1 mile Run, Max Pull ups, "Christine"

The Winner
At the end of the challenge the top five performers will be selected based on :
1. Measurement Improvements: weight, waist, and bodyfat
2. Performance Improvements: 1 Mile Run, Max Pull ups, "Christine"
3. Scoring: Points from daily nutrition log

Prizes:
The Top Three Winners of the Paleo Challenge will get a prize pack of money, gift cards, free memberships and more.

Scoring:
You will be required to keep track of your eating in a Nutrition log. From this log you will given a score of 0-10 based on your compliance with the Paleo Diet. A score of TEN would represent a day of

10 Points: eating like a true hunter gatherer; nothing but nothing but meat, fish, eggs, veggies, fruit, nuts and seeds.
1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa
3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs,
4 points off for every serving of: Soda, juice, sports drinks, potato, fried food, chicken wings, most resturaunt appitizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and all alcohol drinks, pizza,

Note: If you are going off the reservation, it's important know how many servings you are eating...for example, 1 can of soda is 2 servings. This means that if you drink an entire can you'd be working off of 2 points for the day.

BONUS POINTS: There is a potential for 4 extra bonus points per day.
1. You get one extra bonus point for everyday you participate in a CrossFit workout.   The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.
2. You get one extra bonus point for everyday you consume at least 4 grams of Fish oil. Here's the deal...Our primary goal with this challenge is to reduce Silent Inflamation. Silent inflammation is far more insidious than classic inflamation because it is at the molecular level and may not be detected until it's too late! It doesn't generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer's) has a significant inflammatory component as its underlying cause.
    Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system. Your weight and health are greatly determined by how well you control the inflammatory process.
3. You get one extra bonus point for everyday that you stretch at least 20 minutes .
4. You get one extra bonus point for everynight that you sleep at least 8 hours.
5. You get one extra bonus point for everyday that you drink at least 64 ounces of water.

Post Work Out
Post workout is the one time we will allow a slight deviation from Paleo. If you are unable to stomach solid foods after training a protein drink is a great alternative. For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes. You should mix the protein with water (aim for 20-45 grams), and eat 3-9 ounces of sweet potatoes. If your primary goal is to decrease body fat and get leaner skip the potatoes. If you just finished Murph, Eva, Badger or other 30+ minute intense workout, go higher on the starches to replace glycogen. Your performance the next day is dependent on it.

Wednesday 2.24.10

2010-02-21T04:15:00Z

Vicky.

Monday

"Strong Medicine"
For max reps, complete:

6 rounds of 20 seconds on, 40 seconds off for each of the following.

1. Thrusters
Men: 155
Women: 105
taken from the ground, no racks

2 minute rest

2. Deadlift
Men: 315
Women: 215
no bouncing or dropping, every rep must be from a dead stop

2 minute rest

3. Back Squats
Men: 225
Women: 155
taken from a rack

Intimidated? Don't think you are fit enough, or that CrossFit is for you...Watch This.

Summer Shape up Coaching

Mat and Mel will be holding a three session series to teach you how to succeed during the “Summah Shape Up Challenge” as well after the challenge ends. The sessions will be on Thursday, Friday and Saturday. Each week, the session will be the same, but the following week will be different. For this week:

Week 1 (Feb 25, 26, 27)
Whole Foods Field Trip $15 - 10 Person Limit
Weekday 10:45 AM, Weekend 11:30 AM … Mat and Mel will be taking people to Whole Foods (Framingham) to teach you how to make healthy eating easy. During the hour you will be taken through the store and shown how to tell if something may be Paleo or not. You will also be given tips for mixing and matching foods for meals.

Week 2 (March 4, 5, 6)
The Paleo Meal Prep Talk $20 – Space Limited
Weekday 10:45, Weekend 11:30 AM…The second session will be a lecture style at CFNE. During this hour we will show you how meats, veggies, fruits, nuts and seeds can be much more exciting and tasty then they seem. By breaking down the foods into meal ideas and food combinations you will begin to see a menu being created that will appeal to you and be easy for you to create.

Week 3 (March 11, 12, 13)
In Home Paleo Make Over and Cooking Lessons Base $75 (add'l charges may apply depending on distance traveled)
The third session is will be more hands on. In this hour, Mat or Mel will come to your house and teach you how to cook. Your kitchen, your tools, your food. Knowing what to eat is step #1, knowing how to put it together for a meal is step #2 and knowing how to prepare it is step #3. By preparing a meal at your house you will learn how to cook and also prepare more with leftovers to make other great tasting meals. In addition we will perform a kitchen and pantry raid to make sure your prepared for success.

The three courses can all be done or you can choose an individual one.

Tuesday 2.23.10

2010-02-21T04:12:00Z

Trina's game face.

1. 2 Pulls + 1 Snatch
2 sets at 80%
3 sets at 85%

Each set consists of 2 snatch pulls and 1 full squat snatch.

2. "Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

You must complete all 100 reps before moving to the next movement.

Paul B and Elaina lead the crew through "Hurricane."

We video and review your lifting technique almost everyday.
Now watch This Slow Motion Video and compare your movements to some of the world's elite lifters.

Check out this GREAT BLOG by Ken S. - Certified Level II POSE Running Coach

Breathe Fire...Raise Hell.