Laura.

Tuesday

"Christine"
3 Rounds for time of:
500 meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20"


Nutrition Data - Find the nutritional info for any food.  Including the Glycemic Load and Inflamation Factor.

100 Burpees - Ben and Ronda set new gym records.

Isabel - by Heather

The cult took the next step....


"Get Comfortable with Uncomfortable"
By James Fitzgerald, OPT of CrossFit Calgary

There is more to improvements in physical work capacity than meets the eye.
I first thought that exercise only made our muscles more able, our hearts sustain and our minds free. When I first started introducing people to a component of intensity, I would see changes and outcomes moreso at a psycho-social level than at the physical level.
I thought that there must have been something to the exercise that was causing this.
I have discovered over time that the point at which a person reaches a certain level of intensity is when exercise becomes a "spiritual" thing for them.
Their friends call it obsession, I call it discipline. An act in which they search out ways to get outside of the normal homeostasis a lot of folks seem to be comfortable with today.
When exercising, I have direct evidence that for those that get to limits that are safe but outside of their comfort zone, these individuals become "stronger, more confident" people on multiple levels.
Getting uncomfortable is different for everyone. For one it may mean stepping in our doors, for another it may be breathing hard for the first time since they were a child and for another it may mean teetering on the edge of performance and injury.
Whatever the case, it is important to get uncomfortable and over time create a comfort with this state of being. I can attest that it makes it all worthwhile in the end.
Recently a beginning client mentioned she was going to make the step to go to the local community gym and do her OPT workouts there as she felt confident enough after doing it in her basement.
Another example was an online client of mine who has agreed to change his life that required changes in his job in order to move forward.
And finally, one long time client had gotten to the point where she felt that it was time to compete at a fitness competition after her long journey with self perception challenges.
All of these examples are of folks that are stepping into another realm and making it happen; a realm that requires some discomfort, and that is OK.

Eric.

Monday

1.  Max Pull ups
Complete as many pull ups as possible without coming off the bar.

2.  "Gwen"
15-12-9 reps of Clean and Jerks.

Gwen is done for max weight, not time.  All reps must be touch and go, no dropping or resting on the ground.  There is a 3 minute break between rounds.  Use the same weight for each round.

2 Months down... 2010 GOALS

Paleo Recipes

Jenna.

"Scooby Snacks"
10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push ups
Toes to Bars
Lateral Bench Jumps (There is no touching the bench.  Every jump = 1 rep, so over and back would be 2 reps)

Rest 10 minutes

Hill Sprints
4 sets of :30 on/off of:
12% incline hill Sprint, max speed

Saturday Sweat Fest

"Breakfast of Champions"
21-15-9 reps for time of:
Wall Balls (20, 14)
KB Swings (53, 35)
Thrusters (95, 65)
Double Unders
Box Jumps, 20"
GHD Sit ups

Finish with a 500 meter row

The Summer Shape up Challenge starts on Monday.  $30 entry fee.  We can take "Befores" (pictures, weight, body fat, measurements) BEFORE any class this week.
 
Please welcome this weeks graduates of the Elements Course;
Tanner, Sarah, Jane, Kathy and Ken.

Kathleen.

Friday

1.  Clean and Jerk
1 set of 2 at 80%
1 set of 2 at 85%
2 set of 1 at 90%

Even if you can power clean this weight, these are to be performed as full squat cleans.  Do not max out today, stay at 90% even if you feel strong.

2.  "Lynne"
5 rounds of:
Max reps of Bodyweight Bench Press
Max reps of Pull ups

There are a few ways to do "Lynne."  Today we will be doing the pull ups immediately after the bench and then resting 3 minutes after the pull ups.
 
EC takes full advantage of the 40 second rest...


Check out this Really Cool Weightlifting Video.  A couple minutes into the video they track the bar path...watch it, learn from it.

Ben and James do a different wod Video

Derek does "Isabel" in 1:38 Video

CFNE Eats discusses Mayonnaise.  Is it good, is it bad?  Find out Here.

Summer Shape up Challenge
To register for the Summah Shape Up Challenege you can do so by either coming in to the gym and making a payment using cash or check, or you can do it online. Located at the top left of your mindbody profile page, there is a tab that should say "Retail Store"...click there. You will then see the CrossFit New England logo and will be able to add it to your "cart." Follow the proceeding instructions and you will be ready to hit the challenge head on! 


Susan looks great at the bottom of her back squat.

Pay now, or pay later? 
By Coach Mat

At CFNE there is an amazing wealth of knowledge about nutrition and a visible commitment from everyone towards their health. It is actually amazing to see. However, take a look outside of our walls and you will see a different picture. In many places health is regarded just as highly as here, but individuals are not willing to do what it takes to attain and sustain it. The 30 day diets to get into a bathing suit and the lean and mean and fresco menus at fast food restaurants give people the idea that they are getting healthy. Some pounds may fall off and some waists may tighten, but what about the clogging arteries and rising inflammation? Do we succumb to the modern belief that sculpted abs and bone thin model-esq bodies represent healthy humans? No. Because we know what true health is. True health is not being able to fit in the skinny jeans or wear just the skintight spandex compression shirt. True health is in the blood work (HDL (“good’) and LDL (“bad”) cholesterol, triglyceride levels, lipoprotein levels) and also in your performance. Your performance (times, loads, rounds, reps) in the gym is a direct indicator of your health. Are you sick, are you well or are you fit? Where do you lie on the bell curve?

And you are not going to move along the curve (up or down) if you don’t pay for it. If you come into the gym and go through the motions are you going to move towards being fit? If you go to the grocery store and pay for corn fed beef and chicken and choose to buy and eat “healthy whole grains” you will pay for it. Not monetary value. Health value. Internally you are going to be paying for your food choice. For consuming corn and a high dose of Omega 6, for the high insulin spike which is storing energy on your body as fat. But what about 5, 10 ,15 years from now? Maybe you are still paying the cheaper grocery prices, but what about the added medicade and medicare costs that you might have because your body is rebelling so much against the toxins that are being fed to it? Are those costs that you are willing to take on right now? No? So why would you be ready then?

High quality, unprocessed, naturally grown, organic…all words that are used to describe the foods to eat. Forget them all. Think for your self. Knowing what you know from learning here and reading articles, make the choices that you know you should make. Eat as close to the earth as you can and your beach body will follow. I choose to pay now so I can play later.

"Isabel" is calling you.

1.  Snatch
1 x 1 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%

As always, these are squat snactches.  Do not attempt a new 1 Rep Max today, stay at 95% even if you feel strong.

2.  "Isabel"
30 Snatches for time (135, 95)

These can be squat snatches or power snatches.


Check it out  - CFNE EATS!
This blog and other goodies can be found under the "Links" to the left of this page.

Heather...

Ronda seconds before the bell...


Vin, 25 lbs leaner...

"Look like a TEN in 2010!"

Anne was the winner of our last challenge.  Are you next?
 


Start/Finish:
March 1, 2010 to July 1, 2010
Entry Fee: $30, sign up at the gym.
This is not a weight loss competition.  This challenge is a way to better health, performance, and a longer happier life. 

Before and After:
Photo: Front, side and back view (optional)
Measurements: Body weight, waist circumference, and body fat (optional)
Performance: 1 mile Run, Max Pull ups, "Christine"

The Winner
At the end of the challenge the top five performers will be selected based on :
1.  Measurement Improvements:  weight, waist, and bodyfat
2.  Performance Improvements:  1 Mile Run, Max Pull ups, "Christine"
3.  Scoring:  Points from daily nutrition log

Prizes:
The Top Three Winners of the Paleo Challenge will get a prize pack of money, gift cards, free memberships and more.

Scoring:
You will be required to keep track of your eating in a Nutrition log.  From this log you will given a score of 0-10 based on your compliance with the Paleo Diet.  A score of TEN would represent a day of

10 Points: eating like a true hunter gatherer; nothing but nothing but meat, fish, eggs, veggies, fruit, nuts and seeds.
1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa
3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs,
4 points off for every serving of:  Soda, juice, sports drinks, potato, fried food, chicken wings, most resturaunt appitizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and all alcohol drinks, pizza,

Note:  If you are going off the reservation, it's important know how many servings you are eating...for example, 1 can of soda is 2 servings.  This means that if you drink an entire can you'd be working off of 2 points for the day.


BONUS POINTS:  There is a potential for 4 extra bonus points per day.
1.  You get one extra bonus point for everyday you participate in a CrossFit workout.   The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements.  Train Hard.  Eat Clean.  Live Life.
2.  You get one extra bonus point for everyday you consume at least 4 grams of Fish oil.  Here's the deal...Our primary goal with this challenge is to reduce Silent Inflamation.  Silent inflammation is far more insidious than classic inflamation because it is at the molecular level and may not be detected until it's too late! It doesn't generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer's) has a significant inflammatory component as its underlying cause.  
    Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system.  Your weight and health are greatly determined by how well you control the inflammatory process.
3.  You get one extra bonus point for everyday that you stretch at least 20 minutes . 
4.  You get one extra bonus point for everynight that you sleep at least 8 hours.
5.  You get one extra bonus point for everyday that you drink at least 64 ounces of water.
 

Post Work Out
Post workout is the one time we will allow a slight deviation from Paleo.  If you are unable to stomach solid foods after training a protein drink is a great alternative.  For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes.  You should mix the protein with water (aim for 20-45 grams), and eat 3-9 ounces of sweet potatoes.  If your primary goal is to decrease body fat and get leaner skip the potatoes.  If you just finished Murph, Eva, Badger or other 30+ minute intense workout, go higher on the starches to replace glycogen.  Your performance the next day is dependent on it.

Vicky.

Monday

"Strong Medicine"
For max reps, complete:

6 rounds of 20 seconds on, 40 seconds off for each of the following.

1.  Thrusters
Men: 155
Women: 105
taken from the ground, no racks

2 minute rest

2.  Deadlift
Men:  315
Women:  215
no bouncing or dropping, every rep must be from a dead stop

2 minute rest

3.  Back Squats
Men:  225
Women:  155
taken from a rack


Intimidated?  Don't think you are fit enough, or that CrossFit is for you...Watch This.




Summer Shape up Coaching

Mat and Mel will be holding a three session series to teach you how to succeed during the “Summah Shape Up Challenge” as well after the challenge ends. The sessions will be on Thursday, Friday and Saturday. Each week, the session will be the same, but the following week will be different. For this week:

Week 1 (Feb 25, 26, 27)
Whole Foods Field Trip $15 - 10 Person Limit
Weekday 10:45 AM, Weekend 11:30 AM … Mat and Mel will be taking people to Whole Foods (Framingham) to teach you how to make healthy eating easy.  During the hour you will be taken through the store and shown how to tell if something may be Paleo or not. You will also be given tips for mixing and matching foods for meals.

Week 2 (March 4, 5, 6)
The Paleo Meal Prep Talk $20 – Space Limited
Weekday 10:45, Weekend 11:30 AM…The second session will be a lecture style at CFNE. During this hour we will show you how meats, veggies, fruits, nuts and seeds can be much more exciting and tasty then they seem. By breaking down the foods into meal ideas and food combinations you will begin to see a menu being created that will appeal to you and be easy for you to create.

Week 3 (March 11, 12, 13)
In Home Paleo Make Over and Cooking Lessons Base $75 (add'l charges may apply depending on distance traveled) 
The third session is will be more hands on. In this hour, Mat or Mel will come to your house and teach you how to cook. Your kitchen, your tools, your food. Knowing what to eat is step #1, knowing how to put it together for a meal is step #2 and knowing how to prepare it is step #3. By preparing a meal at your house you will learn how to cook and also prepare more with leftovers to make other great tasting meals. In addition we will perform a kitchen and pantry raid to make sure your prepared for success. 

The three courses can all be done or you can choose an individual one.

 
Trina's game face.

1.  2 Pulls + 1 Snatch
2 sets at 80%
3 sets at 85%

Each set consists of 2 snatch pulls and 1 full squat snatch.

2.  "Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

You must complete all 100 reps before moving to the next movement.

Paul B and Elaina lead the crew through "Hurricane."


We video and review your lifting technique almost everyday. 
Now watch This Slow Motion Video  and compare your movements to some of the world's elite lifters. 

Check out this GREAT BLOG by Ken S. - Certified Level II POSE Running Coach

Breathe Fire...Raise Hell.