Sunday 2.19.17

Krystal

“Talisman”
For Time:
50 Strict Handstand Push-ups*
*Every break: 5 Strict Pull-ups

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

Building overhead strength today with 50 presses for time, with a strength based cash-out to finish. As a substitute for the handstand pushups, let’s use our most challenging pushup variation that allows for 10+ unbroken repetitions when fresh. All variations below have the same theme–when training our gymnastics, it is best to preserve the range of motion, and scale the load:

1) Push-ups (from toes)
2) Push-ups to a 20″ box
3) Push-ups to a 24″ box
4) Push-ups to a 30″ box
5) Push-ups to the wall

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Saturday 2.18.17

Mark

“Street Fight”
AMRAP 20:
Teams of 3

Athlete’s complete full rounds, then switch:

12/9 Calorie Row
9 Box Jump-overs (24/20″)
6 Dumbbell Hang Squat Cleans (50/35#)

Interval-based training today with buddies. In our teams of three, we are looking for a 1:2 “work to rest” ratio. In other words, about 90 seconds on, and 3:00 off. With that big of a rest window, we now can train at a higher intensity knowing we have plenty of time to recover. We are not only looking for straight sets on each movement – but straight sets done with intensity.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Friday 2.17.17

F R I D A Y ! ! ! !

“Inferno”
27-21-15-9:
Toes-to-Bar
Overhead Squats (95/65#)
Over-the-Bar Burpees

Building mid-line stabilization today in “Inferno”. The Overhead Squat is hands down the best mid-line developer we have. Want abs? Overhead squat more. To hold a barbell overhead requires each muscle in your mid-line to fire to stabilize–you are under constant tension.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Thursday 2.16.17

Kevin

Free Class Thursday 

“Helen’s got Wheels”

3 Rounds:
40/30 Calorie Bike
21 Kettlebell Swings (53/35#)
12 Pull-ups

A spinoff of the classic CrossFit.com benchmark “Helen”, which is done with a 400m run in lieu of the bike.

Yesterday, we trained through a longer, endurance based workout, involving a single pace that we could hold for a 20+ minute time frame. Today is a very different stimulus – our goal is to push the pace on the bike. Instead of long with moderate intensity, today let’s go short and fast. We’re looking for a very manageable load on the kettlebell (think unbroken each round), and a pull-up difficulty that allows us to clear each round in 2-3 quick sets at most.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Wednesday 2.15.17

Tracy

“Fuller Circle”
75/50 Calorie Bike
125 Double-unders
2,000m Row
125 Double-unders
75/50 Calorie Bike

Going long today. A larger version of “Full Circle,” a workout completed in early December of last year, let’s build capacity today in these three basic, yet very effective, conditioning movements. Today is also a great day to work on our double-unders, breaking these sets into manageable chunks. A key focus here today is great movement. Moving well will pay off “full circle,” as we move back through the jump rope and the final bike.

Post scores to comments.

Box Brief
***Results of the 2017 Nutrition Challenge!***

This was by far CrossFit New England’s most successful nutrition challenge. The results speak for themselves. This made it especially challenging to pick 2 winners, but it is our pleasure to announce that the winners this year are:

Simone Gill
and Gradon Winn

They win $1,000 cash, one month free membership, and a price pack outfitted with awesome swag from NOBULL, RedLine, Ascent Protein, Fuel For Fire, Messina Family Chiropractic, Caring Touch Massage Therapy, and Asgard Restaurants.

The second place winners are:

Michelene Flanigon
and David Weissman

They win $100 cash and one month free membership!

In years past, the winners have stood out far above the rest. This year, it was a heated battle right to the end. Special shoutouts are in order for the following athletes who had amazing results:

For the ladies, Cheri Brisbois lost 17lbs, Allison Giorgio lost 12lbs, Becca Cahaly lost 6.1% body fat, Kerri Fernandes and Nell Getz lost over 9lbs each, and Shelly Shaw had a perfect score.
For the guys, Matt Maloney dropped 17lbs, Potsy lost over 7% body fat, Kyle Toto lost 15 pounds, Patrick Quinn-Paquet lost over 12 pounds, and Chris Harvey added 36 reps to his Good Vibrations score.

As a gym we crushed these past 6 weeks! We look forward to seeing our new habits carry us through the 2017 Open season. Congratulations CFNE!

Tuesday 2.14.17

Coach Erin

“Wise Men”
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00

AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00

AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)

A repeat workout from early December of last year, “Wise Men” is a variation of a classic CFNE Benchmark known as “Macho Man”. The “Macho Man” complex is more metabolic than it seems, combining conditioning with weightlifting. A full package. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.

On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.

On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.

On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.

Err on the side of lighter today, as lighter is more challenging. Grab a coach to help determine the weights best for you!

Compare scores HERE.
Post score to comments.

Box Brief
Calling all yogis, sponsors or anyone that loves being a part of something that helps kids in need! CFNE family member, Sarah Gardner is the founder of Yoga Reaches Out – a non-profit that raises funds for children’s charities through large yoga events. Yoga Reaches Out (YRO) is hosting their 7th New England Yogathon at Gillette Stadium’s Field House on Sunday, April 30th from 9:00am-5:00pm.

The day includes amazing yoga led by the best instructors, live music, a marketplace, food, raffle and more all to benefit Boston Children’s Hospital. YRO has raised over one million dollars for Boston Children’s Hospital and now is our chance to help them raise even more. We are starting a CFNE Team for the event! To register or donate, click here. To learn more about Yoga Reaches Out, click here.

If your company is interested in being a sponsor for this great event, please email info@yogareachesout.org. Namaste CFNE!