Thursday 1.19.17

Eamon

Bring a Friend Day

“Sand Trap”

5 Rounds:
10 Deadlifts (185/135#)
20/15 Calorie Bike
30 Sit-ups
40 Double-unders

Box Brief
Tomorrow (Thursday) we are having a UCAN sampling at the gym from 7am-11am. We’ll have a UCAN rep on site during the 7:30, 8:30 and 9:30am classes handing out samples and answering your questions about their products.

New Year Nutrition Challenge

CFNE Bringin In the New Year Nutrition Challenge

Date: 1/2/16 – 2/13/16  |  Cost: $40

Like past challenges, this challenge is going to first and foremost be a “reset” to hopefully allow everyone to get back on track. Nutrition is a critical part of results–no matter how hard you try, you cannot out-train a bad diet. This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, body fat percentage, and biomarkers, amongst many other things. Below you will find the details.

This will be a six-week long, two part challenge. The first two weeks will focus on quality of food. Like Coach Glassman’s first sentence of Fitness in 100 words, we will be eating meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. During the last four weeks, we will dial it in with the same quality food but with an added focus on quantity. To do this in the simplest, most user-friendly way, we will use the same containers from our last nutrition challenge. The containers will control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s size and goals.

There will be weekly meetings for members to attend for feedback, help as well as Q&A. This will be great for everyone to get together to swap ideas, struggles, etc! The first nutrition meeting will take place on Sunday, January 1st at 12:00 PM. This will be the meeting to start the challenge, as well as go over all the details of the expectations, benefits, and rules of the challenge.

PHASE 1
Quality (14 days)

Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.

Protein Carbohydrates Vegetables Fat
Chicken Breast
Chicken Thighs
Center Cut Pork Loin
Fish
90/10 (or above) grass fed beef/bison
Top Sirloin
Top Round
Tenderloin (beef/pork)
Eggs
Ground Turkey Breast (*90/10 or above)
Turkey Tenderloin
Turkey Breast
*NO DELI MEATS
*ALL MEATS MUST BE SKINLESS
Beets
Yam
Sweet Potato
Butternut Squash
Acorn Squash
Plantains
All Fruits
Leafy Greens
Broccoli
Green Beans
Cauliflower
Peppers
Onions
Mushrooms
Asparagus
Zucchini
Eggplant
Cucumber
Radishes
Cabbage
Tomato
Brussel Sprouts
Carrots
Grass Fed Butter
Olive Oil
Coconut Oil
Avocado
Avocado oil
Macadamia oil
Homemade dressings (2 tbsp**)
Olives
Raw Almonds
Raw Pecans
Raw Walnuts
Raw Macadamia Nuts
Raw Nut Butter **
(No other ingredients and must be made with one of the above nuts)

PHASE 2
Quality & Quantity (28 days)

To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.

How many meals per day? Lets keep it simple and look at your t-shirt size! If you aren’t sure where you fall, you can double check with us and we will make sure we have you on the right plan.

Male # of Meals Female # of Meals
Small 3 (Full) Small 3
Medium 4 Medium 3 (Full)
Large 5 Large 4
X-Large/Extremely Active 5 (Full) XL/Extremely Active 4 (Full)

PHASE 1 Point System
(Day 1-14)

4 Points:  Perfect day of eating.
Example:  No cheats.

3 Points:  One minor slip.
Example:  Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one tortilla chip, one Cheerio, one bit or sip of anything that is not allowed.

2 Points:  Significant slip, but not an entire meal.
Example:  One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points:  Major slip, a full meal went bad.
Example:  You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Points:  More than one meal went bad throughout the day.
Example:  You went off the rails at dinner and then went out for drinks.

Bonus points:
1 Point: You worked out that day–either at an affiliate or a workout off the list of travel WODs* (up to 5 in 1 week).
*See below for list of travel WODs

Special Bonus Points
Any athlete that signs up and participates in the C.R.A.S.H.-B. Sprints on Sunday, February 12th will receive 10 bonus points towards the challenge. The C.R.A.S.H.-B. Sprints is an indoor rowing competition where participants compete to post their best 2k scores. The goal is to get a bunch of members together and take this competition by storm. To register, click here.

PHASE 2 Point System
(Day 15-42)

4 Points:  Perfect day of eating.
Example:  No cheats.

3 Points:  One minor slip.
Example:  Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one tortilla chip, one Cheerio, one bit or sip of anything that is not allowed.

2 Points:  Significant slip, but not an entire meal.
Example:  One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points:  Major slip, a full meal went bad.
Example:  You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Points:  More than one meal went bad throughout the day.
Example:  You went off the rails at dinner and then went out for drinks.

Bonus points:
2 Points: You have the correct amount of trays in a day
1 Point: You are within ½ a tray of your daily goal
1 Point You worked out that day–either at an affiliate or a workout off the list of travel WODs* (up to 5 in 1 week).
0 points: You are more than ½ a tray over or under your daily goal.
*See below for list of travel WODs

Special Bonus Points
Any athlete that signs up and participates in the C.R.A.S.H.-B. Sprints on Sunday, February 12th will receive 10 bonus points towards the challenge. The C.R.A.S.H.-B. Sprints is an indoor rowing competition where participants compete to post their best 2k scores. The goal is to get a bunch of members together and take this competition by storm. To register, click here.

The Prizes

All members who are perfect (meaning all 4’s, for the first 2 weeks of the challenge) will receive a $10 coupon to the CFNE store and prizes from our sponsors.

The final winners of the challenge will be determined by total points, as well as changes in body composition, measurements, and body fat.

1st Place:
1 month membership to CFNE
$1000 cash
Prize bag from sponsors 

2nd Place:
1 month membership to CFNE
$100 cash

3rd Place:
1 month membership to CFNE
$100 cash

Travel WODs

Bodyweight
1. 35 Burpees, 50 Sit-Ups, 35 Burpees
2. AMRAP 20: 5 Chest Slapping Pushups, 10 Sit-Ups, 15 Air Squats
3. 4 Rounds: .25m Treadmill Run, 50 Air Squats
4. Tabata – 8 rounds each of 20 seconds “On”, 10 seconds “Rest”:
Pushup, Air Squat, Sit-Ups, Burpees
5. AMRAP 15: 5 Strict Pull-Ups, 10 Jumping Lunges, 15 Sit-Ups

Dumbbells
1. 3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
2. AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
3. AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
4. “Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
5. 4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

Meetings
Every Sunday we will meet to discuss how the past week went and prepare for the next week ahead. These meetings will last about 30 minutes and take place at noon on the following Sundays:

January 1
January 8
January 15
January 22
January 29
February 5
February 12

Frequently Asked Questions:

Should I supplement protein pre- or post workout?
This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, we recommend trying to stick to whole foods.

What about Kill Cliff?
Post workout only

UCAN?

Pre/Post workout only (see recommendations above)

Amino Acids/Electrolytes?
Pre/intra/Post Workout Only

Creatine?

Go for it!

Protein Shakes?
Post workout (within 45 min)

Condiments?
Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Sweeteners?
Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.

What about eating out?
I understand that these cases do come up. For 42 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. Unless you know exactly how that meal was prepared you cannot get full points for it. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 6-week time span.

What if I’m still really hungry?
Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

Tessemae’s dressings?
As long as the ingredients on the label are seen on the food list. There can be no added sugars or other oils.

Coffee/Tea?
These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners. Up to 1 cup a day maximum.

Friday 12.16.16

Lizzie

Lizzie

“Blitzen”
5 Rounds:
20 Calorie Row
10 Thrusters (115/80#)

Post score to comments.

Box Brief
** CFNE Winter Social **
This Saturday, December 17 at Framingham Beer Works — 7:00-10pm

Sunday 10.16.16

Becca.

Becca.

Sunday Funday Open Gym
For time:
50 Strict Handstand Push-ups*
*Every break: 5 Strict Pull-ups

Then,

3 Rounds:
10 Strict Dumbell Presses
10 Dumbbell Bent Over Rows
Rest 1:00

Post scores to comments.

Box Brief
We are planning a CFNE ski trip to Park City, Utah! Final dates are TBD, but will take place sometime in late February or March 2017. If you’re interested in joining, click here to complete a survey that will help us finalize the details for lodging, skiiing and ground transportation in Park City. Stay tuned!

Lindsey.

Lindsey.

Wednesday 5.25.16

Brian serenading the 9:30

Brian serenading the 8:30

Weightlifting Wednesday
12 Rounds:

Every 40 Seconds – 1 Power Clean (65%)

Rest 4:00

12 Rounds:
Every 40 Seconds – 1 Power Snatch (65%)

Rest 4:00

For Time:
42 Wallballs (20/14), 21 Toes to Bar
30 Wallballs (20/14), 15 Toes to Bar
18 Wallballs (20/14), 9 Toes to Bar

Post Loads and Times to Comments.

Box Brief
The CrossFit Games East Regional is this weekend!
Come cheer on CFNE ninjas Whitney, Cheryl, Katrin, and Marisa as they compete the 27th-29 in Albany, New York. To buy tickets, click HERE.

Memorial Day Schedule (Monday, May 30):
7am + 9am!

Dave Hamel

Dave Hamel