Monday 5.16.16

JSP-1DX_1055-XL

Lindsey, Karen, and Kristin

“Merengue”
3 Rounds:

30 Burpees
30 Pull-Ups
30 Thrusters (75/55)

Post Times to Comments.

Box Brief
From Coach Cheryl on the Nutrition Challenge:
Nothing is more exciting than starting the season off with a life altering nutrition challenge. It is that reset we all often need to dial things back in and to recognize how far off the wagon we may have fallen. Nutrition challenges are great in the aspect of having a group of like minded individuals to reach out to for support and to encourage you to keep going. For people without any solid understanding of what sound nutrition is, a challenge can be a great way to get some basic understanding of what quality nutrition is and get them started on a healthier path to longevity in life. The lead up into a challenge can be so exciting! EVERYONE is motivated! EVERYONE believes they can do it. EVERYONE commits.

The first week is always a challenge. The energy slumps, the digestive issues, the headaches, you question why you are feeling so bad? You contemplate if you are eating enough, the cravings are unbearable, you want to give up. Most people can suffer through the first few days. It usually starts to get really challenging around day 5 or 6. You start asking yourself, “is it really worth it?” The excuses start flowing; “I’m too busy. It’s too complicated. It is bad timing.” This is where we can look at the board and observe an absence of points in the columns representing anything past the third or fourth day.

The thing is, that is where you make the change. That is the moment of truth. Are you a quitter or a fighter? Can you finish what you started? Instead of making excuses to the reasons why you can’t finish, take a moment to reflect on what motivated you in the beginning! Why are you doing this? What are you trying to get out of it? Is quitting this challenge going to get you closer to your goals? Sure this is “just a nutrition challenge.” Yet, take a second to think about all the challenges we have in life. If we gave up every time things got tough, we wouldn’t get anywhere. If you are one of those people that always backs down to adversity, why not take this as a chance to change. Why not take this as an opportunity for personal growth. For the confidence in yourself of being able to complete this!

This challenge was designed to be tough. It was designed to test you mentally, physically, and even emotionally. Can you handle the disappointment of a slip up and not make it into an excuse to give up and throw it all away? Can you move on from that slip up and get back on track in your next meal? It’s amazing that the more we strive for perfection, the further from it we end up. Why not strive to do YOUR best? You would be surprised at how successful you can be.

Stay strong! It is truly amazing how powerful the mind is. We can do anything we set our minds too. Stay on track and remember i am here to help in any ways that i can!
-Coach Cheryl

Billy

Billy

Sunday 5.15.16

Morgan

Morgan

Sunday Funday Open Gym
9am to Noon

“Landslide”
2,000 Meter Row for Time
At the 1st Minute – 1 Abmat Sit-up
At the 2nd Minute – 2 Abmat Sit-ups
At the 3rd Minute – 3 Abmat Sit-Ups
Continue to add 1 Abmat Sit-Up per round.
Time Cap – 14:00 Minutes

Box Brief
The CrossFit Games East Regional is 3 Weeks away!
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!

Tom

Tom

Saturday 5.14.16

6:30pm

6:30pm

“Adderall”
0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time

10-13 Minute: Rest
13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

Compare scores HERE.
Post new totals for each movement to comments.

Box Brief
The CrossFit Games East Regional is 3 Weeks away!
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!

Brian

Brian

Friday 5.13.16

Naomi

Naomi

Today is RED Friday
“Remember Everyone Deployed”
Let’s wear red today and support our troops overseas.
Not for a political agenda, or even in support of specific military missions. Purely because we care about supporting our servicemen and servicewomen currently overseas.

RED Friday’s is a silent, yet powerful movement that means more than just wearing a color.

“Gevalia”
100 Double-Unders, 10 Overhead Squats, 5 Ring Muscle-Ups

80 Double-Unders, 8 Overhead Squats, 4 Ring Muscle-Ups
60 Double-Unders, 6 Overhead Squats, 3 Ring Muscle-Ups
40 Double-Unders, 4 Overhead Squats, 2 Ring Muscle-Ups
20 Double-Unders, 2 Overhead Squats, 1 Ring Muscle-Ups
Rx Loads – 135/95

Post Times to Comments.

Box Brief
The CrossFit Games East Regional is 2 Weeks away!
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!

April and Cheri

April and Cheri

Thursday 5.12.16

Pat

Pat

Bronco”
3 Rounds:
Station 1 – 750 Meter Bike
Station 2 – 500 Meter Row
Station 3 – 400 Meter Run
Stations rotate every 3:00.
Any time remaining after completion of the station’s work is rest time.

Record individual splits and post to comments.

Box Brief
Bring a Friend Day is next Thursday! 1st and 3rd Thursday of every month!

Bike Mike and his Weightlifting Entourage

Bike Mike and his Weightlifting Entourage

Wednesday 5.11.16

Kelly

Kelly

Weightlifting Wednesday
Squat Snatch – 1-Rep Max
We are testing our 1-Rep Snatch so that we can start a progression based off percentages starting next week. Let’s establish our current best today!

“Cashout”
AMRAP 10:
5 Pull-Ups, 10 Pushups, 15 Air Squats

Post Loads and Scores to Comments.

Box Brief
Bring a Friend Day is NEXT Thursday! 1st and 3rd Thursday of every month!

Charlie

Charlie