Sunday 5.31.20

Smilin’ on a Sunday!

Home Gym
“Minute Clinic”
5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest

“Minute Clinic”
https://www.youtube.com/watch?v=JG9B4Rl6iQo

Box Brief
The 5 Factors Challenge starts tomorrow! 1 week for each of the Factors. We are kicking things off with a Nutrition week. Starting Monday, each day of the week will be its own mini challenge. Tune into SugarWOD to find out what it is!

Saturday 5.30.20

Jakob and Leo!

Home Gym
“SeaWorld”
On the 5:00 x 6 Rounds:
10 Power Clean and Jerks
400 Meter Run
100 Meter Farmers Carry

“SeaWorld”
https://www.youtube.com/watch?v=cI_Je6-FXcA

Box Brief
5 Factors of Health!
Train
Eat
Sleep
Think
Connect
We are doing a 5 Factors Challenge starting Monday June 1st. It will be 5 weeks long and each week will be based on 1 of the Factors. AND each day of those weeks will be a mini challenge to make us all more aware of the 5 Factors of Health. It starts Monday with Nutrition!

Friday 5.29.20

Ally, Christian, and Sloan!

Home Gym
“eHarmony”
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Step-back Lunges

*On the Minute: 5 Burpees

 

“eHarmony”
https://www.youtube.com/watch?v=245tCdIiPFk

Box Brief
Congrats to Ally Barros as our next Member of the Month Spotlight! Thank you Ally! Scroll down to see more.

Ally Barros
1) How did you get started at CFNE and what did you do before?
After a bad knee injury at a police academy, I came in to CrossFit New England with absolutely zero knowledge of the sport, but the hopes that it would strengthen my knee and pride enough to try again. After a ton of hard work, I was fortunate enough to be given another opportunity. I finished a 6 month academy – with a fitness award at the finish line, no less. Before that, I was a full time graduate student, and worked in a public school with students with developmental delays, autism, etc.

2) Where are you from and where are all the places you’ve lived?
Natick! I also lived in Westfield during my tenure at Westfield State.

3) What’s your favorite Crossfit movement?
Cleans. Barbell, dumbbells, light, heavy. Gimme.

4) If you were a Starbucks drink, what would you be and why?
I won’t lie – I had to consult an outside source for this one. My day shift dispatcher and Starbucks connoisseur says: “cold brew with salted honey cold foam – because you’re sweet yet salty AF”. She is not wrong.

5) If you could only have one meal the rest of your life, what would it be?
Tacos!

6) What is the craziest thing you’ve ever witnessed in your line of work?
Working in the city, I’ve been subjected to seeing tough things that I would have never have ever seen otherwise. The 2017 Free Speech Rally in Boston was one of the wildest events I have ever worked. But, I also get to see a lot of really cool and positive things happen on a daily basis. Balance.

7) What is your favorite book, and why?
That’s a tough one. I’m a fan of the classics, like Catcher in the Rye and the Great Gatsby. But also, The Art of Racing in the Rain…because dogs. Sloane is a big fan of anything by Eric Carle at the moment, so that’s what we’re currently reading.

8) What would you name the autobiography of your life?
“Are you serious?”…I feel like I say this to myself. A LOT.

9) What superpower would you want to possess?
Teleportation.

10) What was the most important lesson you’ve had to learn?
There are tons of lessons I have yet to learn. But, letting go of things outside of my control has been the hardest but most useful, both in and out of work. And patience.

11) What’s your favorite memory from CFNE?
I feel like I’m obligated to say meeting my husband, right?!

 

Wednesday 5.27.20

Abby!

Home Gym
“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Front Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Thrusters

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Clusters

 

“Five Below”
https://www.youtube.com/watch?v=3Z7iGZ1ndms

Box Brief
We want to say thank you to another frontline worker and spotlight our next Member of the Month, Abby! Scroll down to read more about her!

Abby Valencia-Gooding- Nurse
1) How did you get started at CFNE and what did you do before?
My friend and former coworker, Naomi Fener, brought me to Morgan’s 9:30 class. I tried it once and loved it. I was shocked how everyone knew each other’s names and cheered each other on. Prior to CFNE, I mainly did boxing at Peter Welch’s in Southie and kickboxing.

2) Where are you from and where are all the places you’ve lived?

I grew up in Peru, IL. Then, I moved to San Diego to attend Univ. Of San Diego and got my BA in Psych. Afterwards, I moved to Boston to go to nursing school at Boston College.

3) What’s your favorite Crossfit movement?

Favorite CFNE movements: Deadlifts and Toes-To-Bar

4) If you were a Starbucks drink, what would you be and why?

My Starbucks drink isn’t anything fancy: its a regular iced coffee w/ a touch of cream, cinnamon, and monk fruit sweeter.

5) If you could only have one meal the rest of your life, what would it be?

My favorite food: Sinigang (Filipino fish soup w/ bok choy, Adobo, and mangos.

6) What is the craziest thing you’ve ever witnessed in your line of work?

Craziest thing Ive seen at work….Covid 19! I been a nurse 20 years most of those years were and are in the ICU. Now is definitely the craziest time….patients are soooo sick! Some have garden hose sized tubes in their necks (ECMO) to assist their lungs. I never imagined I see patients without visitors dying alone. I remember when we had 9 cases of Covid 19 and now that number has soared to the point where we are short-staffed at night, short respiratory therapists to run the vents, etc.

6) What is your favorite book, and why?

Cesar Milan’s “Leader of the Pack”…it’s about lessons he learned from all his dogs, but the stories apply to all of us.

7) What would you name the autobiography of your life?

Dear Abby….

8) What superpower would you want to possess?

If I had the superpower to be invisible and to fly would be great.

9) What was the most important lesson you’ve had to learn?

Do what you can, while you can. Tomorrow isn’t guaranteed”.

10) What’s your favorite memory from CFNE?

When we were lined-up in plank position rolling the medicine balls down the line and I messed up because the balls ended up in a pile because I didn’t push them fast enough!

Tuesday 5.26.20

Joe!!!

Home Gym
“Flex Seal”
16 Rounds:
20 Seconds Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

“Flex Seal”
https://www.youtube.com/watch?v=DaGsR1dmW4A

Box Brief
Congrats to Joe Doherty for being our next Member of the Month Spotlight! A staple at the 8:30 class, scroll down to read more about him

Joe Doherty- Firefighter
1) How did you get started at CFNE and what did you do before?

I heard about CFNE from some members that I had known and they thought I should give it a try. I remember walking into elements the first time and I just heard weights banging around and music blasting!! I was going to a local gym, and not really doing much before.

2) Where are you from and where are all the places you’ve lived?

I grew up in Wellesley and moved to Natick in 1997 and have been here ever since!!

3) What’s your favorite Crossfit movement?

Power Clean

4) If you were a Starbucks drink, what would you be and why?

I don’t really hit up Starbucks more of Dunkin’ Donuts guy..Lol

5) If you could only have one meal the rest of your life, what would it be?

Pizza..

6) What is your favorite book, and why?

Can’t Hurt Me-David Goggins, Ben gave me this book to read and it is just a great read, proves that anything is possible with hard work!!

7) What would you name the autobiography of your life?

The Best is Yet to Come!!

8) What superpower would you want to possess?

Speed!!!!

9) What was the most important lesson you’ve had to learn?

Maintaining your goals are just as important as reaching them.

10) What’s your favorite memory from CFNE?

It was the open workout…14.5. I remember I did it in under 40 minutes. I went in the first heat, and Rachel Martinez was my judge. She was a Games competitor, she was so supportive. It was a real grind, and it just seemed like it was never going to end, it was just a good day!!!
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