Wednesday 6.7.17

Sarah

“Knee Deep”
Building to a Heavy:
3-Position Power Snatch*
*Pockes, Above the Knee, Floor

Cashout:
EMOMx 12:
A) 40s Max Strict Pull-ups
B) 40s Max Hollow Rocks
C) 40s Max Strict HSPU

Post scores to comments.

Box Brief
Congrats to all our May Committed Club members! Keep crushing it, guys.

Super Committed Club
Sharon Winn 31
Lawrence Lepard 28
Rebecca Cahaly 28
Kristen Riley 27
Lindsey Polivy 26
Kevin Burati 26
Sarah Gardner 25
Michael Gray 25
Raymonde Arseneau 25

Committed Club
Kyle Toto 24
Elizabeth Benton 24
Karen Hayes 24
Michelene Flanigon 24
Christian Barros 23
Julie Trask 23
Lynn Connor 23
Michael Tatelman 23
Reggie Santos 23
Julie Lee 23
Cary Collins 23
Mike Piispanen 23
Meredith Hendricks 23
Kristen Pritchett 23
Glenn Cahaly 23
Dmytro Boyko 23
Simone Gill 23
Matt Lescoe 23
Mary Sullivan 23
Michelle Marshall 23
Toni Indresano-DiRuscio 23
Gradon Winn 23
Matt Pare 22
Cheryl Jauch 22
Liz Messina 22
Shelly Shaw 22
Julie Marobella 22
Doug Eisenstein 22
Sandra Smith 22
Nell Getz 22
Lori Baldwin 22
Brian Curley 21
Mark McGraw 21
Allison Pfannenstiehl 21
Barry Chow 21
John Giannuzzi 21
Jill Lorion 21
Lisa Kalberer-Landau 21
Jayven Rappa 21
Tim Lawton 21
Daisy Powers 21
Kim Hardin 21
Angelo Gianakis 21
Jerry Fireman 21
Courtney Kelley 20
Sam Landau 20
Toby De Peyster 20
Laurie Davis 20
Dana Rice 20
Andrew Vernazza 20
Prabhu Radhakrishnan 20
Scott Maney 20

Tuesday 6.6.17

Nathan

“Hang Tough”
AMRAP 4:
27 Hang Power Cleans (115/80)
27 Wallballs (20/14#)
27 Calorie Bike
Rest 4:00

AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00

AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs
15 Calorie Bike

Post scores to comments.

Box Brief
Congrats to our May Member of the Month, Kevin Burati!

May Member of the Month, Kevin Burati!


When and how did you get started with us?
I started at CFNE March 2015, just after the open, Tully was my elements coach. Did my first class early April, “Pumped up Game Changer”, it really was a game changer for me. For two years prior to joining CFNE I had been doing CF WODs on my own, first at a globo gym. I had stalled making any progress for a very long time, I was bored with my WOs and never saw any results, just shoulder setbacks from bench pressing too much. I started CF by looking at the CFNE WOD page, googling the movements and trying it out. Made a ton of mistakes and often annoyed the folks at Longfellows. The first time a bar finally slipped out of my hands with solid steel plates shaking the whole gym I knew my days there were over so I moved onto Cross Services by Chad’s office. Real CrossFit equipment made a huge difference but I still had no coaching, Chad helped me out with technique when he wasn’t fixing someone and he really sold me on CFNE so I finally decided to give it a shot and I never looked back.

Favorite workout?
I love hero WODs, my favorite is a toss up between Glen and Nate. Glen is just awesome, it’s a long grueling WOD like Murph but much more fun combining Grace, running and rope climbs. Nate because it’s my wheelhouse WOD.

Least favorite workout?
Fight Gone Bad. WBs are my biggest goat and SDHP are very hard to do without causing shoulder pain, I also find the movement awkward. I keep trying though, someday I hope to get better at it, at least WBs.

What’s the best part about working out with the 11:30am/4:30pm?
Best part is I get to see twice the number of people every week than if I only went at one specific time. When I first started at CFNE 11:30 was my class and Heather was my coach. She was the perfect first coach for me and the 11:30 was such a great crew to start with, never once did I feel intimidated and I learned a ton. When I changed jobs a year ago I had to switch to the 4:30 class, that switch introduced me to some great new friends and also gave me time to fit in additional strength work before the WOD. I still find my way back to the 11:30 at least once a week, such an awesome crew. I can’t say enough about the coaches at both 11:30 and 4:30, or any time for that matter. I have attended every class with the exception of 7:30pm, I love jumping in at different times when I can and learning from different coaches as they all have different experiences.

What’s the wallpaper on your phone right now?
My kid doing parkour on the beach

What’s the first album you ever bought?
Foreigner Cold As Ice, vinyl 45

What’s your favorite CFNE tradition?
Thanksgiving Morning Murph

What’s the last thing you searched for on Google?
“Crossfit Silverdale Kitsap”. I am traveling to the Seattle area for the last two weeks of June, 14 days is a long time so I want to find a good box. I’ve heard horror stories from those who travel.

What’s your favorite flavor of Starburst?
Definitely original pink

If you could be any animal in the world, what animal would you be and why?
I would be a bald eagle. I have always loved to fly and the eagle is a symbol of strength, bravery and known to live a long life. Things I work toward every day.

You’re a new addition to the crayon box. What color would you be and why?
Assuming it’s not already there I’d go with Gecko green, the color of my jeep. More strangers talk to me when I’m in my jeep at stop lights than anywhere else. All kinds of people and it’s always positive and leaves me with a smile. When I drive other vehicles that never happens.

Monday 6.5.17

Graydon

“Front Nine”
AMRAP 18:
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 DB Front Squats (50’s/35’s)

Dumbbells are an amazing implement. They can make workouts easier or harder, movements better or worse. For those of us with mobility limitations, dumbbells can be a great option to help work around them. They also have a great ability to address imbalances from side to side. Both hands have to work independently and freely. This requires our brain and body to work harder while thinking about both hands. If one side is less neurologically sound than the other, it will show. However, working on this neurological balance will serve to improve our fitness. When you grab a pair, you will quickly discover the many benefits of training with dumbbells.

Post scores to comments.

Box Brief
The winner of the Memorial Day Meltdown is….

John Lepard!

Over the last three weeks, John racked up a perfect score of 60 and lost over 13 pounds! Very impressive for a sophomore in college. He is a staple at the 5:30 evening class and has dedicated himself to the process since coming back from school. 

Sandy Smith is our runner up, with a high score of 58 and losing over 3 percent body fat.

Well done to everyone who participated this month. Keep making smart choices until our next challenge! In the meantime, our resident Nutrition Coach, Krysta, is available to help anyone looking to dial in their nutrition.

Sunday 6.4.17

6:30 aka Sit:30

“Strict Sandwich”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)

While we often talk about going fast to see results, there is a time and place for strict, controlled movements. Adding these into training actually raises the ceiling on how fast we can go in workouts. If my strict pull-ups improve, so will my capacity in kipping pull-ups. Working towards becoming proficient in these strict movements will help maximize your potential on their dynamic versions. 

Post scores to comments.

Box Brief
*** Save the Date! ***

Monday, June 19 — Rowing Seminar

CFNE is hosting a Rowing seminar on Monday, June 19th, from 1:30-4:30pm. This seminar is for anyone that wants to get better at rowing, improve their mental game and master the 2k row. This seminar will be led by Olympian, double-world silver medallist and coach Cam Nichol, who has worked with the Great Britain Rowing Team and the world’s top crossFitters. 

For more information, or to sign up, click here!

Saturday 6.3.17

Chris & Steve

“Bad Mama Jama”
5 Rounds:
1:00 Row
1:00 Power Snatch (95/65)
1:00 Burpees
1:00 Rest

Post scores to comments.

Box Brief
*** Save the Date! ***

Monday, June 19 — Rowing Seminar

CFNE is hosting a Rowing seminar on Monday, June 19th, from 1:30-4:30pm. This seminar is for anyone that wants to get better at rowing, improve their mental game and master the 2k row. This seminar will be led by Olympian, double-world silver medallist and coach Cam Nichol, who has worked with the Great Britain Rowing Team and the world’s top crossFitters. 

For more information, or to sign up, click here!

Friday 6.2.17

Angeloooooo

Free Class Friday!

“Tag Team”
Teams of 2, AMRAP 20:
12/9 Calorie Bike
12/9 Calorie Row
12 Thrusters (65/45)

*Partners complete full rounds, then switch.

One of the many benefit of high intensity exercise is EPOC, or excess post-exercise oxygen consumption. This means your body is processing oxygen at a much higher rate well after you are done working out. Longer duration, aerobic exercise does not increase your metabolic rate nearly as much as the higher intensity training like today. This is one of the many reasons we prefer high intensity. 

Post scores to comments.

Box Brief
** Buds & Suds is TOMORROW, Friday, June 2 at 6:30pm **

Instead of our usual 6:30pm class on Friday, come out for some surprise team workouts then stick around afterword for some suds and seltzers!!