Saturday 5.20.17

Mary

“Kelly”
5 Rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Compare scores HERE.
Post new scores to comments.

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Wednesday 3.15.17

Javi

OPEN
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups

100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

PERFORMANCE
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

FITNESS
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

100 Single-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Single-unders
Max Cal Row in time remaining

Two weeks ago we tested the CrossFit benchmark workout, Cindy, which has a 20 minute time domain. Today’s training incorporates six total rounds of a modified Cindy, jump rope, and a max effort row to finish. The combination of these factors along with the time domain being cut down into two five minute windows allows us to fit a whole lot more intensity into our day than if we were to perform regular Cindy. Intensity is the variable most commonly associated with optimizing favorable results. If we can do more work in less time, we get fitter faster.

Explanation of the Three Daily Tracks
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Box Brief
*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 6:30pm

This week’s Friday Night Lights will be a bit special. The first heat will kick off with athletes from Crossroads Adaptive Athletic Alliance, and will be followed by the CFNE coaches and members. Come out and cheer on our athletes through the Week 4 of the Open, sponsored by NOBULL!

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.

Memorial Day Meltdown

CFNE Memorial Day Meltdown Nutrition Challenge

Date: 5/8/17 – 5/28/17  |  Cost: $30

Here at CFNE our approach to nutrition is simple: Eat Real Food, Not Too Much, Mostly Plants.

We will use the next 21 days to dial in this simple approach. The goal is to shred-up and get beach ready. As always the idea is to find a healthy nutrition plan that can sustain us for the rest of the year. But for the next 3 weeks we will go hard! What does it mean to Eat Real Food, Not Too Much, Mostly Plants?

Real Food
Real food is anything that was once alive. We will be avoiding anything processed that was designed in a lab.

As Coach Glassman says in his “Fitness in 100 Words,” we will be eating meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. This means we will be avoiding the following foods:

  • Any grains (wheat, corn, rice, oatmeal)
  • Legumes (peanuts, beans, chick peas)
  • Dairy (cheese, yogurt, milk)
  • Alcohol
  • Refined vegetable oils (no canola oil or margarine)

Not Too Much
For this challenge, we will again use portioned trays to measure out our vegetables, carbs and protein. The number of trays per day will correspond to your shirt size. No snacking and don’t go back for seconds. However, if you feel that you need a snack you are allowed to eat unlimited raw vegetables. You’re welcome.

Mostly Plants
Every meal, regardless of time of day, should be made up of mostly vegetables. A diet rich in fruits and vegetables fills you up more and guards your health in the long run.

Quality & Quantity (21 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. How many trays per day? We will make this straightforward by using your t-shirt size. If you are in-between, just talk to us and we’ll make sure you are eating the right amount.

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

Point System

You can only get a perfect daily score of 3 for 6 days of the week. You must take 1 rest day. On your rest day, a perfect score is 2 points.

  • 2 Points for a perfect day of eating
    • 1 Point for hitting your number of meals
    • 1 Point for eating clean
  • Bonus Point:
    • 1 Point: You worked out that day–either at an affiliate or off the list of Travel WODs. Up to 6 in a week.

Memorial Day Murph
The Memorial Day Meltdown ends with Murph on Monday May 29. After the workout we will celebrate with a barbecue at the gym.

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)

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 21 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 3-week time span.

What if I’m still really hungry?
Communication is key, so please let us 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.

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.

When are the Sunday meetings?
May 7: 12:30pm
May 14: 12:30pm
May 21: 12:30pm

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.