Monday 3.6.17

Erin

Fitness, Performance, Open

“The needs of Olympic athletes and our grandparents differ by degree, not kind.”
– Greg Glassman, founder of CrossFit

What are your goals?
It is to loose body fat, and look better naked?  Is it to become a better skier, and perform better at pickup basketball on Tuesday nights? Is it to compete in local competitions?

Each day at CrossFit New England, we want to track towards your specific goals.
We can do that by tailoring each workout into three categories, each with a unique purpose:
Fitness, Performance, and Open.

These tracks are entirely designed with the goal of the athlete in mind, and has absolutely no ties to individual ability level. Whether we are a new CrossFitter, or going on our 10th year of CrossFit, it is our individual goals that determine our track and not our abilities.

These subtle, yet important changes to each workout allow us to create the ideal training day for you, while keeping what we know and love, our exciting group classes, together. We actually were doing this before inside classes, and now it’s just a little more formal

Explanation of the three tracks:

Fitness
Those looking to look better naked. Loose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts, but is not looking to compete in local or online CrossFit competitions.

Performance
Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.

Open
Looking to train for the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in competition.

To pull back the curtain a bit, here’s how we create our workouts.
We create the overarching “Workout of the Day”, using our unique programming template and formula. From there, we alter this workout just slightly for all three tracks, purely based on the goals of the athlete. This is not three separate programs – it’s simply three variations of the “Workout of the Day”, with your goals in mind.

OPEN
“17.2”
AMRAP 12:
2 Rounds
50′ DB Walking Lunge (50s/35s)
16 T2B
8 DB Power Cleans (50s/35s)
2 Rounds
50′ DB Walking Lunge
16 Bar MU
8 DB Power Cleans

PERFORMANCE
“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires.

FITNESS
“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings 
3 Goblet Squats
3 Burpees
6 Kettlebell Swings
6 Goblet Squats 
6 Burpees
… and so on, until time expires.

Post scores to comments.

Box Brief
*** Save The Date — Fittest on Earth Screening ***
Monday, March 13 in Cambridge
Landmark Kendall Square Cinema

Join Ben, Katrin and the CFNE coaches at the Boston screening of the 2017 CrossFit Games documentary!
Purchase tickets here!

The 2016 Reebok CrossFit Games were a grueling five-day, 15-event test to find the fittest man and woman on Earth. “Fittest on Earth: A Decade of Fitness” follows the dramatic story of the top athletes who qualified and competed and offers an inside look at what it takes to be among the world’s elite athletes, both in training and on the competition floor. The CrossFit Games challenge competitors to perform intense physical tasks, but the hardest part is sometimes mental. Athletes often learn the details of the events only minutes before they begin, and everyone handles the pressure differently.

Sunday 3.5.17

Harry

Sunday Funday Open Gym – 7:00am-Noon

“Hopscotch”
125 Double-unders
1,000m Row
75 Wallballs (20/14#)
1,000m Row
125 Double-unders

In CrossFit, there are ten recognized general physical skills. Our goal is competence in each of these ten skills. The first four of these skills (endurance, stamina, strength, and flexibility) are improved through training. Training is measurable and creates an organic change in the body. The next four skills (coordination, agility, balance, and accuracy) are improved through practice. Practice creates change in the nervous systems, which leads to improved movement. The final two skills (power and speed) and improved through a combination of training and practice.

Today is a great opportunity, especially being a Sunday during the Open, to practice. Before our workout we can practice our rowing technique, we can practice our timing on double-unders, we can practice our positioning on our wall balls. Drilling these movement patterns pre-workout and reinforcing them during the workout, not by necessarily moving fast, but by moving diligently, will shift the needle in the right direction for our training sessions.

Post scores 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!

Saturday 3.4.17

Ernie

“Limitless”
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean & Jerk (135/95#)
Rest 3:00

AMRAP 6:
120/80 Calorie Bike
Max Power Snatch (115/80#)
Rest 3:00

AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)

Post scores 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!

 

Friday 3.3.17

Liz

“Open 17.2”

AMRAP 12:
50′ Dumbbell Walking Lunges (50s/35s)
16 T2B
8 Dumbbell Power Cleans (50s/35s)
50′ Dumbbell Walking Lunges
16 T2B
​​​​​​​8 Dumbbell Power Cleans
50′ Dumbbell Walking Lunges
16 Bar Muscle-ups
​​​​​​​8 Dumbbell Power Cleans
50′ Dumbbell Walking Lunges
16 Bar Muscle-ups
​​​​​​​8 Dumbbell Power Cleans

Post scores to comments.

Box Brief
Congrats to the February 2017 Committed Club! 

Rebecca Cahaly – 25
Kristen Riley – 25
Julian Phan – 24
Toni Indresano-DiRuscio – 24
Michelle Marshall – 22
Nell Getz – 22
Raymonde Arseneau – 22
Michelene Flanigon – 21
Julia Abbott – 21
Karen Hayes – 21
Michael Gray – 21
Dmytro Boyko – 20
Daisy Powers – 20
Simone Gill – 20
Lynn Connor – 20
Barry Chow – 20
Paul Bevilacqua – 20
Liz Messina – 20

Thursday 3.2.17

Coach Glassman

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, March 3 @ 6:30pm

Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. This week’s Friday Night Lights is presented by Redline Gear. Come swing by to cheer on our athletes in the second week of the Open, and get your hands on some brand new CompTrain apparel!

Awesome February achievements, CFNE!

 

Wednesday 3.1.17

Happy Birthday, Ben!!

AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 Toes-to-Bar

Rest 5:00

AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 Toes-to-Bar

Post scores to comments.

There are a number of functional movements in CrossFit that require a great deal of coordination. Some of these movements, like double unders and toes to bar in todays workout, require the ability to string a few different movement patterns and repetitions together. It is sometimes easy to look at genetics or general clumsiness as the reason that we may not pick up on these movement quite as fast. However, these high-skill movements develop as a result of the repeated attempt to improve performance in each particular skill. In other words, practice. While some do pick up on these movements faster than others, it is most likely a result of exposure to similar movement patterns earlier in life. The coaching staff is here to provide you with the best possible progressions for you to help you realize proficiency in these movements.

Box Brief
*** TOMORROW — Coach Greg Glassman @ CFNE ***
Wednesday, March 1 @ 12:00pm
This event is free and open to all!

Congrats to our March Member of the Month, Meredith Shaw!

Congrats Meredith!

When and how did you get started with us?
I started December of 2016. I have tried so many different “workouts” and gyms, and at CFNE I honestly have found something I truly love. I will be the first to admit I was completely scared and intimidated to start, I take everything skeptical I ever said about CrossFit back. CFNE has been nothing but awesome, from the coaches to the members, and I have never felt as though I didn’t belong or not good enough. So thank you for that!

Favorite workout?
Opening Day, a little bit of everything with this workout.

Least favorite workout?
Black and Blue. Looks can be deceiving… I was curled in a ball at the end practically crying. Felt so good though.

What’s the best part about working out with the 5:30pm?
Great group of people who help motivate you as well as a great coach who explains everything in laymen’s terms for the slow minds like mine.

What’s the wallpaper on your phone right now?
My kids, I took the picture the first day of my daughters dance class. She was all grins and my son appears to be checking out the other ballerinas (typical male).

What’s in your most frequently used emoji tab?
My favorite emoji is the crying laughing face 😂, which shows that anyone in my life clearly makes me laugh a lot so much so that I am crying laughing.

What’s the first CD you ever bought?
 Easy. Led Zepplin II, my most favorite album still.

What’s the best cheat meal you had over the holidays?
Any type of dessert, probably my sisters chocolate mousse pie. I could if left to my own devices destroy that in one sitting.

What’s the last thing you searched for on Google?
Union Square donuts. Don’t judge. I love donuts.

What’s your favorite flavor of Starburst?
Red, and Pink is a close second.

If you could be any animal in the world, what animal would you be and why?
A bird. I have always wanted to travel the world, and what better way to get there then to fly whenever I would want.

You’re a new addition to the crayon box. What color would you be and why?
Probably a color that is a mix of red/orange/pink so I guess a Coral color.