Melissa.

Wednesday

1.  Back Squat
7 sets of 3 - First set should be at 70% of 1RM, climb up from there.

2. Shoulder Press
7 sets of 3 - First set should be at 70% of 1RM, climb up from there.

Post Scores to Comments.


Games Competitors
2 Rounds NOT for time of:
1 Power Snatch (65% 1RM Snatch)
2 Overhead Squats (same weight)
3 Muscle Ups
4 Handstand Push ups
5 Chest to bar Pull ups
6 Heavy Swings
7 Box Jumps (24"+45# plate)
8 Butterfly Pull ups

Rest 3 minutes between rounds. 
Focus on clean crisp movements.  This is not for time.  Try to be perfect with your mechanics and DON"T RIP YOUR HANDS.
Tomorrow is a rest/travel day.  Hydrate and eat clean while travelling.  Try to relax and get to bed early.

Eric...


The Elements Course is SOLD OUT through July.  REGISTER HERE for the next open session starting August 2nd.  Don't miss the boat on this one too...sign up NOW.

This week's Schedule
Tuesday and Wednesday - Regular Classes
Thursday - 6:00am, 9:00am and 6:00pm
Friday - 6:00am, 9:00am and 6:00pm
Saturday - 7:30am, 8:30am
Sunday - No Classes.
Monday- 6:00am, 9:30am and 6:00pm

There is a CrossFit KIDS Class on Thursday at 5:00pm.

The final benchmark wods are done, the weigh-ins are complete, the Paleo scores have been tallied and the votes are in!

Here are your "2010 Shape-Up for Summer Paleo Challenge" Winners!!!


DAMN!!!!  This was by far the hardest challenge we have ever had to judge.  Everyone did so incredible that it took A LOT of effort to pick our winners.  All of our coaches got together to review the results (weight loss, Paleo scores, bodyfat, and performance benchmarks).  We debated the winners for a long, long time...(as you know since the challenge ended almost 2 weeks ago).  Anyway, here is our TOP FIVE.  These are the winners we came up with, but you could argue that any one of these athletes placed should have won and we would have a hard time arguing it (case in point, check out the 5th place before and after photos).  Everyone was AMAZING and the results speak for themselves. 

Here we go...THE PALEO CHALLENGE TOP FIVE


First Place
Chandler
Lost a Gym record 51.5 lbs in 4 months!

WINS: 
$400 cash
1 month Free Membership at CFNE
Dinner for 2 at Big Papi's Grille (which serves Paleo!)
60 minute message from Katrina at Caring Touch Message

Chandler had the Fortunate timing of joining CFNE at the beginning of this challenge and hit the ground running.  His work ethic and commitment to achieving his goals have made him a CFNE legend in just a few short months.  Everyone knows Chandler...because he goes to every class, often times all in the same day.  There is no one in the gym that works harder or deserves the honor or winning this challenge more.  Chandler embodies everything we look for in a CrossFit athlete...he is coachable, determined, and most importantly he knows that there are no short cuts, and "Results aren't Guaranteed, They're Earned."  Chandler's nutrition and commitment to the gym over the past four months were better than most of our top athletes!  Congrats on an amazing four months.  I have 100% confidence that you will attack the next four months with the same kick ass attitude.

Chandler by the Numbers:
In 4 months....
Weight Loss...51.5 lbs (16.2% of his bodyweight!)
Body Fat Loss...13%
2K Row went from 8:55 to 7:09.5
Got his First Pull up!

===============================================================================================

Second Place
Susan W.
First Place in Paleo Points
Ate Cleaner than Anyone at the Gym for all 4 Months!

WINS: 
$200 cash
1 month Free Membership at CFNE
Complete Car Detailing from Warren at Classic Shine
30 minute message from Katrina at Caring Touch Message

Susan started the Paleo Challenge Strong...I mean SUPER strong and never let up.  Her first month was 100% PERFECT!  She ate nothing but meat, veggies, nuts, seeds, and fruit...AND got every bonus point possible (8 hours of sleep, 20 minutes of stretching, 64 ounces of water, 4 grams of Fish Oil, and did a Crossfit WOD everyday...except a rest day every 4th day).  In the first month her commitment paid huge dividends as she completely leaned out dropping 6% bodyfat in just 4 weeks.  Susan stayed committed for the remaining three months and her performance improvements are a testament to her dedication. 

Susan by the Numbers:
In 4 months....
Weight Loss...12 lbs.
Body Fat Loss...7%
1 mile time...knocked 3 minutes off!
"Christine"...1 minute faster, while increasing the Deadlifts 30lbs, and jumping on a bigger box!

==================================================================================================

Third Place
Alison
Lost 10% of her bodyweight!


WINS: 
$100 cash
1 month Free Membership at CFNE
50% off any message from Katrina at Caring Touch Message

It could not have been more fun to watch Alison morph before our eyes during this challenge.  She works as hard as anyone in the gym, but does it all with a HUGE smile.  She started training at CFNE just before the start of the challenge and made some of the most AMAZING changes we've ever seen.  For someone that was already in lean, she still dropped 9% bodyfat.  But even more impressive were her performance improvements.  Not only did she get her first pull up during the challenge, she is now able to do SEVEN in a row.  She is the perfect example of small things done consistently yield great results.  AWESOME!

Alison by the Numbers:
In 4 months....
Weight Loss...12.5 lbs.
Body Fat Loss...9%
1 mile time...7:27 to 7:00
Pull ups...Zero to Seven!
"Christine"...2 minute faster, and the first time she did it she scale the Deads.  The second time was Rx'd!

==================================================================================================

Fourth Place
MMA Eric
Lost 25 lbs!


WINS: 
1 month Free Membership at CFNE

Eric "The Silent Assassin" attacked the Paleo Challenge with the same quiet, unassuming, under the radar approach that he does with everything.  When Eric started training with us he was already in good shape (He is a legit MMA fighter and S.W.A.T. Team member).  But the amazing thing is how much fitter he has gotten in the past four months.  He went from a respectable 14 Pull ups to 33, dropped 25 lbs, and is now under 10% Bodyfat.  As the Paleo Challenge was wrapping up people would ask me who the top contenders were.  Whenever I mentioned Eric, people were shocked!  Wasn't he always lean and fit?  He was...but now he is an ANIMAL!  If you've watched Eric train there is no questioning why he has made such impressive gains.


Eric by the Numbers:
In 4 months....
Weight Loss...25 lbs.
Body Fat... 14% to 9%
1 mile time...7:13 to 6:46
Pull ups...14 to 33!
"Christine"...12:59 to 11:37

====================================================================================================
Fifth Place
EUGENE
46 lbs!

WINS: 
1 month Free Membership at CFNE

I think the picture says it all.....But I can't help myself, I need to tell you more.  All of our coaches remember the first time Eugene came in for his Free Intro Class.  He struggled through a scaled down version of the workout and we hoped, but had little confidence, that we would see him again.  Sure enough he was back the following Monday...which turned out to be the first day of his new life.
Eugene's success is due 100% to his consistency.  He is in the gym 4-6 days a week and works his ass off.  He takes his fitness seriously, asks all the right questions, seeks out extra help and has a TON of fun doing it.  When Eugene started with us he had a hard time running 200 meters without stopping.  He recently completed a 10k, did a 5k in under 21 minutes, and is just seconds off the leader board for the 1-mile.  YOU THE MAN EUGENE!!!


Eugene by the Numbers:
In 4 months....
Weight Loss...14 lbs.
Body Fat... 16% to 12%
1 mile time...6:36 to 6:14
Pull ups...12 to 24
"Christine"...13:03 to 11:34

Brian A...aka, "BA"

Tuesday

"Team Tire Flips"
Teams complete the following until the tire has travelled 400 meters
5 Tire Flips
400 meter Run

2 teams will compete side by side to see who can flip a tire 400 meters fastest.  Each athlete will complete 5 tire flips and then run 400 meters back to the tire.  You will repeat this Flip/Run couplet till the tire has travelled all 400 meters.

Post Something to Comments


Games Competitors
3 Rounds for time of:
7 Power Cleans (155, 105)
7 Burpees
200 meter Run....

Stark and Whitney...


The Elements Course is SOLD OUT through July.  REGISTER HERE for the next open session starting August 2nd.  Don't miss the boat on this one too...sign up NOW.

The CrossFit GamesTeam:  Team CFNE, Heather and Big Bri are all going to California this weekend to compete in the "WORLD'S FITTEST."  The Games will be broadcast live on the interent Friday, Saturday and Sunday.  You can get more info and a link to the broadcast at  the CrossFit Games Site.

This week's Schedule
Tuesday and Wednesday - Regular Classes
Thursday - 6:00am, 9:00am and 6:00pm
Friday - 6:00am, 9:00am and 6:00pm
Saturday - 7:30am, 8:30am
Sunday - No Classes.
Monday- 6:00am, 9:30am and 6:00pm

Kathy's Ring Rows...


From the Members...

Ben-

The personal training session I had with Mel on Thursday was fantastic! Mel started me with a warm-up and used the time to go over what I do for work outs now, what I'm looking to add, and my nutrition - pretty cool stuff. Following the warm-up I worked on pull-ups. Mel noticed that my shoulders were a little tight and gave me a trick to use to loosen them up - (I'm buying a lacrosse ball later today). Anyway within about 20 minutes of starting my session I was able to string 6 kipping pull-ups together before my form broke down. Next I got some great instructions on my dead lifts and back squats. I'm very confident now as far as maintaining proper form. I really liked how Mel was very supportive but quick to notice and correct any problems. In closing Mel wrote up a linear progression program for me to use for my DL's and back squats.

Thanks for having such a great place.  Have an awesome weekend!

-Tom

Jerry.

Monday

"Hocus Pocus"
3 Rounds for time of:
500 meter Hill Run
15 Bench Press (135, 85)
15 Ring Rows
15 Box Jumps
15 GHD Sit ups

Post Scores to Comments.


Games Competitors
Rest Day

Derek, Bella and Zack...


From the Members...
"Wanted to drop a quick note to you. I know I'll be seeing you (Mat) tomorrow but the fact that my MD was blown away, I just need to let you know. My wife did the demo class with you (CFNE) on 06.05.10 and she heard about Paleo Diet and that it could have an effect on cholesterol.

I've been eating for around a decade according to conventional wisdom and what was good for your body, whole wheat grains, brown rice, very good with vegetables and fruits, not really a cheese eater but enjoyed pizza, tofu at least once if not 2x a week...organic for most of it, lean cuts of beef (filet and 90-93% lean ground beef) and a lot of chicken. My wife kept telling me to get my cholesterol done and I kept telling her it was a waste of time since I knew that I have been a "healthy diet" for the majority of my life and I am physically fit.

Long story short, my numbers came back high and their rational was genetics since my diet and activity levels were what they were. The only changes they have offered me were to eat a bowl of oatmeal every day and start taking Omega 3 fish oil, which I did both. A year and a half later some bad numbers slightly decreased, some increased as did some good numbers. Their final answer is that I have to go on meds.

Flash forward 06.05.10...I went that day and bought The Paleo Diet and The Primal Blueprint. We stopped grains (for me the bread and pasta were the most difficult) and all of dairy, pizza...you get the idea. For the first two weeks we didn't do grass fed beef, but we have ever since, and for the first two weeks I allowed my self two bowls of (estimating) 4 oz of pasta and (2 times) a bagel for breakfast while traveling.

My total cholesterol has dropped from 217 to 198 triglycerides from 84 to 47, HDL from 59 to 76, VLDL from 17 to 9 and LDL from 141 to 113. My MD is going to buy the books today. Thank you so much for helping spread the knowledge. Those numbers are after 4 weeks, really 2 full weeks. I appreciate when my patients drop me a letter telling me how much better they feel so I wanted to make sure I did the same."
-Chad

Nicole.

Sunday

1.  Snatch
5 sets of 2 - Climb up in weights.  All sets should be squat snatches.  You can drop the weights between reps but re-grip and go, there should not be a rest between reps.

2.  Clean and Jerk
5 sets of 2 - Climb up in weights.  Sets can be power or squat cleans and push or split jerks. You can drop the weights between reps but re-grip and go, there should not be a rest between reps.


Post Scores to Comments


Games Competitors
Snatch 3 sets of 2 at 80% + Clean and Jerk 3 sets of 2 at 80% + 1 mile run at 80%

Billy, Garv and Eugene do Power Skips during the group warm up...

Nicole.

Saturday Sweat Fest

"Venom No. 2"
30-20-10 reps for time of:
Thrusters (95,65)
Wall Balls (20, 14)
Burpees

Post Scores to Comments


Games Competitors
"Venom No. 2"

Susan...


Paleo Contest - I know you are eager to find out the winners of the the Paleo Challenge.  The results we've seen are nothing short of amazing and we are super anxious to announce them.  But it turns out that A LOT of you guys go away the first week of July so it has taken some time to make sure all the top contenders have had a chance to come in and get their final measurements.  Anyway, we plan on posting the top three winners tomorrow!

Frozen.

Friday

"Venom No. 1"
30-20-10 reps for time of:
Deadlift (225, 155)
KB Swings (53, 35)
Pull ups

Post Scores to Comments.


Games Competitors
"Venon #1" + run 4 x 400m, 2 minutes rest - do on a track if possible.


Jayme...

Courage, By LP of ShoreLine CrossFit

“Courage is the discovery that you may not win, and trying when you know you can lose.”  ~Tom Krause

So, it happened to me two days ago…everything I tell you NOT to do…I did it.  I had a mental collapse during a WOD, and I wouldn’t feel like a adequate trainer if I didn’t tell you about it….

It may seem miniscule to most, but to me, it is everything I train daily to avoid.

I took a stab at “Nasty Girls” Sunday afternoon…a little tired, and a little dehydrated.  I knew my previous time was 8.29, and, as is always the case for any CrossFitter, I wanted to beat my previous time.  I dug in, embracing my new strict muscle-ups that felt faster than my previous kipping.  I felt like I was flying and approached the barbell for my final set of hang power cleans.  As I picked up the barbell ready to embrace the 10 reps from mid-thigh to shoulder, I glanced at the clock: 8:52…I had already been defeated…I didn’t beat my previous time. Or had I????

Was I really defeated???

I have probably done this WOD about four times Rx’d.  NEVER once did I ever drop the barbell during a set of 10 hang power cleans…NEVER (I love the short range of motion of the HPC)…until this day.

I glanced at the clock, saw I didn’t beat my previous time, and dropped the barbell at five reps.

THEN, and only then, was I defeated…

Despite my dehydration and fatigue, I truly did the best I could throughout the entire WOD, never once making an excuse, but I discovered that I didn’t “win” in this WOD and stopped trying my best.  Never in my book is this behavior acceptable…according to the quote below, two days ago, I lacked courage.

Now, my concern is not this one WOD alone.  The other day Ethan Hershman came one rep short from finishing an entire round in a grueling AMRAP.  When I complimented him on his honesty (because he finished the rep after the bell rang, but didn’t post the round on the whiteboard), he said, “If you’re honest in the gym, your honest in life.”

It’s true: what we do in the gym transfers into our behaviors in life; whiners at the barbell are whiners in life; quitters before the clock, could very well be quitters in life.

I never desire to be want of courage in life.  I never want to stop trying when I know that I won’t succeed, or quit when the possibility of being the “best” is eliminated.

So, when you have those bad days (missed a PR, failed a few reps in a WOD) at the gym, never admit defeat.  Continue to try even when you think you may lose…you may be surprised and win.

So, for me…I will bring the courage tomorrow…

Ben.

Thursday

AMRAP 20
Complete As Many Rounds As Possible in 20 minutes of:

10 Box Jumps, 20"
10 Toes to Bars
10 Box Jumps, 24"
10 Ring Dips
10 Box Jumps, 30"
10 Wall Balls

Notice the box jumps get bigger throughout the round.  Scale the box height as needed, but use three different heights; small, medium and large.

Post Scores to Comments


Games Competitors
Rest Day

Pete and Jen.


Programming Notes

At CFNE we are constantly striving to make you faster, stronger, more flexible, more agile, and more explosive athletes!  We are continually assessing the progress and results of the gym and evaluating our training program to see if there might be a more productive way we could be training.

If you have been with us for a while you know that we tend to adjust our training cycles every 4-8 weeks.  In the past we have gone through cycles of Olympic Lifting Skill Development, Linear Strength Progression and other periods of focused work.  Here is a little insight into our current training cycle.
 

The past cycle we just finished was a Max Effort Black Box “Strength Bias” approach.  Basically, each day consisted of a Heavy Lift, which we constantly varied, followed by a Metcon.  In our current training cycle we are going to lower the total volume of work a bit.  There will still be some days of strength plus a metcon, but the majority of our programming will consist of overall less volume…usually just lifting or a just a metcon. 

Whether you realize it or not, there is an inverse relationship between intensity and volume.  The less work you do the harder you can go (think about how much faster and harder you run during a 400m vs.10k).  There definitely is a place for some higher volume work in every program, but since we know that Intensity is the short cut to results, we want to do everything we can do maximize our intensity.  Our thought process is the decreased volume will allow for more time to warm up with the weights and movements in WODs and allow for more personal coaching on technique, scaling and addressing individual needs.  We also expect to see incredible performances and PR’s during this next cycle.  By separating the Strength and Metcons you will be fresher and better prepared to PR! 

We are super excited to see the times come down and the weights go up.  Lets Get Some!

In addition, As you’ve probably noticed we are adding additional Mobility Work into the group warm up.  Mobility (and flexibility in general) is one of the most overlooked and under-rated aspects of athletic performance.  While it is often an oversight in many training programs it is easy to see the benefits of ample flexibility when watching some top athletes like Heather and James Hobart move through WODs.

 

We will continue to assess your results and our programming.  If we feel like we can improve in any way we will make every attempt to improve it in our next cycle.  In fact we already have the next cycle planned, which we will begin in 4-6 weeks, but till then…Breathe Fire and Raise Hell.


HAPPY BIRTHDAY MAT!!!

Tori and Jenna.

Wednesday

"Hell's Half Acre"
3 Rounds for time of:
10 Squat Clean Thrusters (155, 105)
500 meter Row

Post Scores to Comments.


Games Competitors
"Hell's Half Acre" - Tomorrow is a rest day.  Friday, Saturday, Sunday - ON.

Coach Mat leads the class through the progressions of the Squat Snatch during warm up...


The CrossFit Culture, By Daigle.

CrossFit is a culture of achievement which is driven by motivated people.  Motivated people willing to sacrifice for both the greater good, and for the chance to become better themselves: better at sports, better at CrossFit, better at looking good naked, better at being mentally tough and emotionally balanced, better at life.  Everything is earned here, nothing is given, and that draws a certain type of person into the fold of our CF microcosm.  This egalitarian mini-society pulls in primarily those who are willing to give to get, those who would do without so that they might achieve victory or glory (whatever that might mean to them individually) that cannot be measured in cookies, calories, or loafing on the couch.

 

As people are indoctrinated into the CF way of life, they start to assimilate in all sorts of ways; training, diet and socially.  Not everyone will jump in with both feet, the speed at which an individual accepts these ideas and makes the corresponding changes in their life vary widely.  Some people are super gung-ho, day 1….just tell me what to do, I’m in.  Others though, approach it with some trepidation and come around slowly as it becomes clearer that this DOES, in fact, work.  After all, there is a lot of popular misinformation and teachings that need to be undone in order to make this transition. 

 

The training is the first and most evident hurdle; there’s no leg day.  Selling that to someone that’s been a nautilus pilot for 20 yrs can be somewhat of a challenge….but in practice it happens rather quickly.  Within a couple of weeks most people are SO sold on CF, they never look back.  Instead, they now yearn to hit the box and do a WOD as opposed to trudging through their workouts as a chore…..they learn to “embrace the pain” readily.

 

Now the first folly of the “CrossFit bravado” rears its head.  Some people become so enamored with the training that they simply don’t take rest days.  We know these people; some of us might be guilty of exactly that.  I’ve heard of (but not seen personally) people who have gone a whole month ON….no rest days.  This is not just irresponsible, and a little creepy….it’s downright pathological.  People know and understand (and are no doubt reminded frequently) that you only actually get fitter or stronger when you’re resting, but still they persist.  This can be attributed in part to the so-called “addiction” to CF.  They know better, intellectually, but are compelled to train day after day…no doubt at drastically impaired levels of intensity…and get less fit because of the damage they’re doing.  Self-denial…I cannot rest, because rest is weak, training is hardcore.  Even being well aware that rest is an integral part of our training we can still be teetered over the puritan cliff of self-denial and punishment as a means to virtue.  This is related to both how we view ourselves and our perception of how others view us.  Will Ben think I’m a pussy if I take today off?  No, he certainly will not.  He’ll be the first person to tell you to listen to your body.  Sometimes though, we get so wrapped up in that insecurity that we get the idea stuck in the back our minds…whether it is our own introspection, or the fear of how we’re viewed by others.  This is something that needs to be eliminated by simple and effective means.  How, you ask?  Eye’s on the prize.  That’s it.  Remember what the end game is (getting fitter, stronger, faster, better) and align yourself with that goal.  Beating yourself like Bobby Brown isn’t going make you more hardcore, or fitter. 

 

In CrossFit we have a unique social environment that centers around our training.  However, our workouts are not just training; they’re social engagements with like-minded people coming together for a singular purpose; to get better.  Because of the shared suffering we go through as a group we forge bonds with our fellow CF’ers that are difficult to describe.  We often times find much of our energy devoted to this relationship (I’m at work writing this as we speak case in point).  This is healthy, as some of the best people I’ve ever known I met as a result of CrossFit.  Also, it teaches you to better manage time and balance your effort across a wide range of tasks.  We sweat and bleed together; conversely we also party and relax together.   We have a massively positive built-in support group, especially here at CFNE.  Take advantage of it…coaches, fellow members, owners, friends, new comers and grizzled veterans alike are all in the same boat, and we’re all in it to win it.  

 

Why are we here? The answer is simple, to get fitter; CrossFit is our method.  CF is difficult and at times seems downright impossible, but it is effective.  This isn’t a mutually exclusive concept though, and that should be highlighted in everyone’s notes.  Something has to be hard to be effective….but something is not necessarily effective just because it’s hard.  Doing something solely because it’s difficult, without paying mind to the end-game is fool hardy.  Training like a chemically enhanced Russian athlete from 1985 is goddamn difficult, but it is not effective.  It’s ok to be proud that we do things that are too arduous for most, but don’t fall into the trap of doing things that most won’t simply because they won’t do it.  Do it because it will make you stronger, faster, fitter, better.  Rest when you should, and be proud of what you do because it’s effective and calculated to make you a better athlete, not because it looks scary If you do, you’ll find it difficult to allow yourself to have a sense of victory or achievement when you reach those rungs on the ladder.  Most importantly….Breath fire, Raise Hell.

 

-Daigle

 

Thorpe.

Tuesday

1.  "Helen"
3 Rounds for time of:
400m Run
21 KB Swings (53, 35)
12 Pull ups

2.  Snatch
5 x 1 reps across at 85-90% 1RM - these should be technically sound.  Don't muscle or force anything today.  Make em look pretty people.

Post Scores to Comments.


Games Competitors
Helen (scale up if desired) + Snatch

Heather vacationing on the Cape...

Endurance Course
Starts Today at 10:30!!!  If you haven't already signed up you can still participate.  Just show up a few minutes before 10:30 today to get signed up.

This is a SEVEN session course (Tuesdays and Thursdays at 10:30 - 11:15), open to anyone (Non CFNE members are welcome, so bring a friend) interested in getting faster, and learning the proper way to run and a train.  Classes will include video analysis of your stride, skills and drills, and interval work to make you a better, faster runner at any distance.

$100 for all seven sessions.  If you know you will be unable to attend some days we can pro-rate, but no drop-ins.  This course will build upon previoius sessions so drop-ins would be counter productive...sorry.