Tuesday 2.7.17


Deadlift (225/155#)
Handstand Push-ups

“Diane”, much like yesterday’s “Jackie”, is a classical CrossFit.com benchmark. Created by the founder of CrossFit, Greg Glassman, “Diane” was first introduced in 2003. Check out the original post HERE.
We are looking for a moderate load on the barbell that we could complete the first 21 repetitions unbroken on, if we went for it. On the handstand pushups, unless you are looking to compete in the sport of CrossFit, we are all about completing these handstand pushups strict. Movement modifications such as wall walks and box pushups are great substitutes as well and our coaches are looking forward to modifying the repetition scheme and movements to meet the stimulus specifically for you.

Compre scores HERE.
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Box Brief
Alright New England, there’s only 1 week left in our Nutrition Challenge! The sheet to sign up for your weight-out is up at the front desk. You must weigh-out by Tuesday the 14th if you want to be in the running to win.

And remember, if you are attending the CRASH B’s send Morgan an email letting him know.

Monday 2.6.17

Coach Dan

1,000m Row
50 Thrusters (45/35#)
30 Pull-ups

Compare scores HERE.
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Box Brief
Congrats to our February Member of the Month, Larry Lepard!

February MOTM, Larry Lepard: King of accessory work

When and how did you get started with us?
At age 57 I read “Younger Next Year” by Crowley and Lodge. It explained what was happening to me and I did not like the prognosis. “Unbeatable Mind” by Mark Divine introduced me to CrossFit as a superior fitness program. I tried another box and the vibe was awful. I walked into CFNE one afternoon and Harry, Max and Sean were so positive and encouraging, I was hooked.

Favorite workout?
Any workout with rowing! I can do it Rx!

Least favorite workout?
16.5 was the toughest thing I have ever done physically. It still gives me nightmares. Took 21 minutes at 165 average HR, which is 95% of my max. Nevertheless, I am going to do it again and improve it.

What’s the best part about working out with the 6:30am?
Great group of positive, supportive people with a wicked sense of humor. As Scotty says, 6:Dirty, because 5:30 comes too soon. Says it all. Nimish is a great ring leader and Christine is a wonderful coach. The hardest part is working out next to Ben. Yikes, this stuff can be humbling.

What’s the wallpaper on your phone right now?
Photo of my wife and kids.

What’s in your most frequently used emoji tab?
I had to look up what an emoji tab is. Do not use them. Sometimes I feel like I came from a slightly different era.

What’s the first CD you ever bought?
Don’t recall because they all were replacing vinyl albums. Better question is what was the first vinyl album I bought which was Led Zeppelin II released in 1969, before most CFNE members were born. It is an awesome album.

What’s the best cheat meal you had over the holidays?
Home made apple pie with vanilla ice cream, worth the calories.

What’s the last thing you searched for on Google?
emoji tab. See above.

What’s your favorite flavor of Starburst?
Never tried them. Thought they were all the same flavor, no?

If you could be any animal in the world, what animal would you be and why?
Super easy question. A dog. I am kind of a mutt at heart. Dogs are loyal, totally honest and display unconditional love all the time. Not enough dogs in the world. Having your face licked by your dog is one of the greatest pleasures on god’s earth. Pure limbic heaven.

You’re a new addition to the crayon box. What color would you be and why?
Tough one, I like the color blue, the color of the sky, the color of the ocean. I think there is a lot of beauty and peace to be found in being in a natural setting. Being near the ocean or on the water has a real calming effect on me. So I guess ocean blue.

Sunday 2.6.17


“Super Swole Sunday”
5 Rounds:
10 Close Grip Push-ups
15 Dumbbell Bent Over Rows (each arm) (50/35)
20 Strict Presses (45/35#)
25 Banded Pull-aparts
500 Meter Row

Rest as needed between rounds
Post scores to comments.

Box Brief
Alright New England, there’s only 1 week left in our Nutrition Challenge! The sheet to sign up for your weight-out is up at the front desk. You must weigh-out by Tuesday the 14th if you want to be in the running to win.

And remember, if you are attending the CRASH B’s send Morgan an email letting him know.

Saturday 2.4.17


“Big Gig”
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee Dumbbell Box Step-Ups (50/35#)
1:00 Bike for Calories
1:00 Rest

Post scores to comments.

Box Brief
Please welcome our new CFNE intern to the team, Krysta Banfield!
Be sure to say hi when you see her around the gym!

Welcome to the family, Krysta!

I have always been an active person playing soccer competitively throughout high school and college. I found CrossFit a few years after graduating when I was looking for a way to change up my workout routine. It easily became an essential part of my life. I’ve made lasting friendships through this community. The best benefit has been that it made working out fun again. Exercise is such an important component of living a healthy life and we are more likely to do something we enjoy. I hope to add to the already enjoyable, inspiring atmosphere at CFNE as a coach. I’m excited to learn all I can from the coaches as well as the members.

Friday 2.3.17

Big Bri

“Salt N’ Peppah”
30 Push Jerks (115/80#)
30 Box Jumps (24/20″)
30 Calorie Row
30 Toes-to-Bar

Post scores to comments.

Box Brief
Congrats to everyone in the January Committed Club!

Kristen Riley – 28
Sharon Winn – 28
Toni Indresano-DiRuscio – 26
Jill Lorion – 25
Eric Bazigian – 25
Kyle Toto – 25
Nick de Peyster – 25
Rebecca Cahaly – 25
Gradon Winn – 24
April Quinn-Paquet – 24
Shelly Shaw – 24
Alexandra Cameron – 23
Prabhu Radhakrishnan – 23
Karen Hayes – 23
Raymonde Arseneau – 23
Sarah Schuler – 23
Patti Jeanne Barry – 23
Michael Gray – 23
Patrick Quinn Paquet – 22
Todd Himstead – 22
Martha Fan – 22
Michelene Flanignon – 22
Lynn Connor – 22
Julia Abbott – 22
Sarah Gardner – 22
Tricia D’Agastino 22
Sam Landau – 22
Paul Bevilacqua – 22
Daisy Powers – 22
Dmytro Boyko -22
Nell Getz – 22
Cheri Brisebois – 22
Simone Gill – 22
Mark McGraw – 22
Nimish Shah – 22
Sam Giorgio – 21
Jen Westberg – 21
Toby de Peyster – 21
Cary Collins – 21
Chris Harvey – 21
Larry Lepard – 21
Maira Coelho – 21
Alison Carothers – 21
Jerry Fireman – 21
Courtney Kelley – 20
Erin O’Dea – 20
Jamie Sheridan – 20
Liz Messina – 20
Julie Trask – 20
Jared Harris – 20
Liz Gelotte – 20
Laurie Davis – 20
Tim Lawter – 20
Susan Weiss – 20
Ronda Rockett – 20
Lizzy MacGregor – 20
Paola Briamonte – 20

Thursday 2.2.17


Bring a Friend Day


Teams of 2, AMRAP 20:
60/40 Calorie Bike
30 Kettlebell Swings (70/53#)
8 Rope Climbs

Box Brief
Alright CFNE, registration for the CRASH B’s is closed. If you signed up for the event, please email Morgan so he can start to organize the logistics of getting everyone there and going out to eat afterwards.