CrossFit New England

Friday 3.19.10

benbergeron — Wed, 17 Mar 2010 20:57:00 GMT

Eric.

Friday

2 Rounds for time of:

200 m Run
15 Toes to Bar
200 m Run
15 Burpees
200 m Run
15 Pull ups
200 meter Run
15 Push ups
200 m Run
15 Box Jumps
200 m Run
15 GHD Sit ups
200 m Run
15 Squats

Dan stone shoulders...

Best of Luck to the CFNE Athletes competing at the North East Sectionals this weekend.
1. Heather Bergeron
2. Mat Frankel
3. Ben Bergeron
4. Derek Mohamed
5. Mel Ockerby
6. Jenna Gale
7. Harry Palley
8. Kevin Daigle
9. Lisa Mikelson
10. Jen Lawrence
11. Bubba Hagood
12. Ronda Rocket
13. Susan Singer
14. Brian Curley (Big Bri)
15. Lori Baldwin
16. Jenny Forshner (J-Fo)
17. Elaine Polito
18. Alex Hampton
19. Billy Nelson
20. John Dunlap (Big John)

Denise getting the swing of it...

CFNE will be Closed this weekend (No classes Friday night, Sat, Sun, Mon, and no Elements Course next week). While we're gone you can pick a couple of these Travel WODS.

Julie takes it out on the tire...

CFNE Eats! tells you how to make Blisteringly Good Broccoli.

Lauren shoulders the 75# keg....

An early THANK YOU to everyone that is making the trip to cheer us on. Your support means more than you realize. THANK YOU!
The address is 49 Research Drive, Milford, CT.

Danielle presses the 45# keg overhead...

From the members:

".....The other thing that I wanted to say was just thank you for creating such an amazing community. Work has been really stressful these past two months and I feel like between work and life, I have so much piled on my plate I think I might drown in tasks. It is really nice to have a place to go where I feel like I can be successful. I have been thinking about it a lot these past couple of days, and you (and the rest of the CFNE staff) really are amazing. You see the rest of us at our absolute worst (sweaty, crying - yes- I have cried during wods, bleeding, cursing ...); and yet you always make us feel like rock stars. Just this morning I was thinking about how you know EVERY person's name who goes to the gym. Half the time I wonder if my boss even knows my name. So, I know that you may hear this a lot, but really, THANKS! I don't think that many people could have created the kind of community that you and Heather have created. CFNE has made my life remarkably better! At the end of the day, that is a pretty huge thing. (p.s. - I know that you sometimes posts "from the members" letters ... if you could keep this one between the two of us, I would appreciate it ... thanks!)"

Good luck this weekend. You guys are going to kick ass."

-Anonymous

Thrusday 3.18.10

benbergeron — Tue, 16 Mar 2010 16:27:00 GMT

Joe.

Thursday

1. Snatch
3 x 3 reps across.
These are to be performed as Squat Snatches. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.

2. Bench Press
3 x 5 reps across.

3. "Griff"
800 meter Run
400 merter Run Backwards
800 meter Run
400 meter Run Backwards

Post work re-hydration is key...especially on St. Patty's Day...At 9:30am.

Wednesday 3.17.10

benbergeron — Tue, 16 Mar 2010 15:55:00 GMT

Wednesday
Happy St. Patrick's Day!

"St. Patty"
3 Rounds for time of:
400 meter run
3 Keg Presses (weight is your choice: 35, 70 or 150 lbs)
3 Stone Shoulders (weight is your choice: 30, 70, 90, 115, 175)
17 Double unders
17 KB Swings (53, 35)
10 Burpees
10 Sledge Hammer Hits

Finish 1 Beer - if you're under 21, do 5 rope climbs instead.

Sectional Athletes:
Find your 7 rep max squat clean. The set must be unbroken and take under 40 seconds.

The Dragon keeps an eye on Sherrie's back extensions...

Sufficient range of motion is paramount to successfully lock out a weight overhead. The picute below demonstates this nicely. Notice in how Kevin (yellow) has to push his hips forward while Mike's body is lined up directly under the bar. Because of Ken's tight shoulders he is unable to find the overhead position without sacrificing his structural integrity. Mike however is able to support the weight directly over his center of mass.
Draw an imaginary line from the end of each bar straight to the floor. Mike's line bisects his body, while Ken's hips are pushed in front of the line like a bow. It's easy to see why Mike's position is safer, stronger and could support greater loads.

Reminder: CFNE is Closed Saturday, Sunday and Monday for the NE Sectionals.
There will not be any Elements Course next week.
I encourage EVERYONE to make the trip down to CrossFit Milford to support CFNE and witness one of the best athletic events in the North East. The event site is 49 Research Drive, Milford, CT. It can be done in a day trip, ( it's about a 2.25 - 2.5 drive from Natick), but if you want to spend the night we are staying at the Hilton Garden Inn.

Tuesday 3.16.10

benbergeron — Mon, 15 Mar 2010 12:34:00 GMT

Mike D.

Tuesday

1. Press
3 sets of 5 across.

2. Clean
3 sets of 3 across.
These can be performed as Power or Squat Cleans. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.

3. AMRAP 10 of:
5 Toes to Bar
10 Box Jumps
15 Back Extension
20 Abmat Sit ups

Sectional Athletes
WOD1: 800m Run - 30 Snatches (115, 75) - 800m Run
WOD2: 3 Rounds of: 20 Box Jumps (24, 20), 20 C2B, 20 Wall Balls (20, 14 - 10' target)
If possible, rest about 4 hours between wods.

Ashley and Jayme squat...

Watch this VIDEO of a Sprinting Champion in slow motion. Fast forward to 2:30 and check out his POSE running. The ground contact is so minimal it almost looks like he's floating. Things to look for...
1. Foot contact is under his center of mass.
2. Knees stay bent throughout stride.
3. Foot is pull from ground quickly. - There is no push off.
4. Forward lean from the foot, not breaking at the waist. Pause the video when his foot hits...Figure 4.

Lauren, Katrina and Laura have nasty pull ups...

Pull up Progressions

Everyone want so to be able to rip out 20+ unbroken pull ups, but the path from novice to fire-breather can often seem daunting and overwhelming. We have created a progression that will help you determine what level you are at now, and what you should be focusing on in the near term to achieve your long term goal of full fledge fire breather.

Once you achieve a certain Level do not regress to a previous level just because a workout calls for a bunch of reps. Scale reps to accommodate your skill.

LEVEL 1
Jumping Kip – set up plates under your feet so that you are able to grab the pull up bar without too much effort. From here practice Jumping Kipping Pull ups until all points of performance are met.

· Full extension of arms to start and at the bottom of each rep.

· At the bottom push your chest forward under the bar

· At the top get your chin over bar.

· On the way down push away from the bar to set up for the next rep.

LEVEL 2

Consecutive Jumping Kips - set plates so bar is at your wrist while standing at full extension.

· Continue here until you can get 15 consecutive reps with chin over the bar.

LEVEL 3

Band Pull ups with the 1 inch band

· Continue here until you can get 15 consecutive reps.

LEVEL 4

Band Pull ups with the 1/2 inch band

· Continue here until you can get 15 consecutive reps.

LEVEL 5

Kipping Pull ups

· Continue here until you can get 5 consecutive reps. At this point you’ll never use the band again. If needed scale reps, don’t go back to the band.

These "Pull up Progressions" are posted on the Community Board at CFNE.

Monday 3.15.10

benbergeron — Sun, 14 Mar 2010 18:40:00 GMT

Tori.

Monday

1. Back Squat
3 sets of 5 reps across

2. "Half Chelsea"
Every minute complete
5 Pull ups
10 Push ups
15 Squats
Continue for 15 minutes.

Sectional Athletes
1. Back Squat 3x5
2. Bench Press 3x5
If the wods are posted, we will do them instead.

Johnny D gets proper depth on a his ring dips...

Sunday 3.14.10

benbergeron — Sat, 13 Mar 2010 21:19:00 GMT

Coaches Heather and Mel.

Sunday

1. Partner T-Jumps
6 x :30, rest 1 minute

2. Elizabeth
21-15-9 reps for time of:
Squat Cleans (135, 95)
Ring Dips

Sectional Athletes
1. T-Jumps
2. "Elizabeth" with power cleans
3. 3 x 400 meter run at 80%

Stacey working through a set of snatches.

Saturday 3.13.10

benbergeron — Fri, 12 Mar 2010 18:20:00 GMT

Kev's bigger bounds.

Saturday Sweat Fest

1. "Mini Tosh"
Run 200 meters, rest 45 seconds
Run 400 meters, rest 1:30
Run 600 meters, rest 2:00
Run 400 meters, rest 1:30
Run 200 meters.

2. "Mini Karabel"
3 Rounds for time of:
6 Snatches (135, 95)
30 Wall Balls

Friday 3.12.10

benbergeron — Thu, 11 Mar 2010 17:29:00 GMT

Jane.

Friday

1. Bigger Bounds
6 sets of max height jumps.

2. Deadlift
3 set of 5 across.

3. 3 rounds for time of:
35 Double unders
15 Bupees

Frozen.

Whitney.

We are super excited to announce that we have partnered with Inov8 and will be selling these great shoes at CFNE.
We have a number of sizes at the gym for you to try on for proper fitting, and we will have a full stock soon. These shoes have become the footwear of choice for many elite runners, triathletes and CROSSFITTERs because of their light weight, grip and low heel, which promotes proper running technique (POSE anyone?).

Starting tomorrow we will be taking orders.

Please help up make this process as efficient as possible by following a couple guidlelines.
1. Shoe shopping will not be allowed between classes. For example between the 5:30 and 6:30am, and 8:30 and 9:30am classes. There is too much going on at CFNE at these times and we can't have a "Blue Light Special" added to the mix.
2. Anything that is removed must be replaced. You are free to try on different styles and sizes, but please return them to the right place.
3. We are generally very linient with "Can I pay tomorrow." But we will not be taking promise notes on shoes.

We will have a full stock of the the two models below ($100), and can order any other models you may like. The "Try-ons" are in the closet next to my office. Feel free to try them on and place an order.

Thursday 3.11.10

benbergeron — Wed, 10 Mar 2010 15:14:00 GMT

Big John.

Thursday

1. Snatch
3 sets of 3 across.
These can be performed as Power or Squat Snatches. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.

2. Clean
3 sets of 3 across.
These can be performed as Power or Squat Cleans. No bouncing. Reps should be stop and go. You may drop the weight but do not rest between reps.

3. AMRAP 8 of:
Max Handstand Push ups
Max Pull Pull ups
work on perfect form for HSPU's and Pull ups. Your score will be the total number of HSPU completed and the total number of Pull ups. For example: 30/92.

B.A. has stepped up his game. Watch out Thorp, he's coming for ya.

Last year Derek finish 8th overall at the North East Qualifiers (just outside the top 5 that went the
World Championships). This year he is 20 lbs leaner, stronger and MUCH faster. Watch out NE.

Paul's eyes may be rollled back in his head, but he's in a good place now that the row is over.

CrossFit Kids learned the proper technique for stone shouldering today. Pretty cool stuff.

Wednesday 3.10.10

benbergeron — Tue, 09 Mar 2010 20:09:00 GMT

E at the top of a Sumo Deadlift High-pull.

Wednesday

1. Back Squat
3 x 5 reps across.

2. "Hot Death"
Run 1000 meters
3 rounds of:
10 Squat Clean Jerks (135, 95)
10 C2B Pull ups
10 Burpees
Row 1000 meters

Begin this workout with a 1000 meter Run, then complete 3 rounds of the "10's" and finish with a 1000 meter Row. The Squat Clean Jerks, can be done as "overhead anyhow." This means you may jerk it, press it or thruster it, but you must pass through a full squat.

Have you been reading Mat and Mel's great Paleo Blog? CFNE Eats!

We have an new Community Board at CFNE. There will be CFNE Event info, tips on how to improve performance, and general CFNE updates. Feel free to add anything you'd like to this board; charity events, for sale items, baby sitters wanted, or whatever.

Ned is pushing hard through a set of high rep Over Head Squats.

Tuesday 3.9.10

benbergeron — Mon, 08 Mar 2010 19:30:00 GMT

Kids Birthday Parties at CFNE are the Most Awesomest.

Tuesday

1. Bench 3x5
Work up to 3 sets of 5 reps across

2. North Texas 3
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20/14)
25 Thrusters (75/45lbs)
Run 250m

Fat is bad for you, right? Big Fat Lies

Looks like the cold weather might be over (If I just jinxed us, sorry). Time for CFNE to get
outside. Or as Bern would say, "Sun's out, Guns out."

Monday 3.8.10

benbergeron — Sun, 07 Mar 2010 17:00:00 GMT

Monday

1. Deadlift 3 x 5
Work up to 3 sets of 5 reps across.

2. 5 Rounds of:
In 2 minutes complete:
200 Row
Max unbroken Muscle ups
AMRAP Chest Slap Push ups

Rest 3 minutes between rounds

In this workout you will row 200 meters as fast as possible, then complete as many consecutive muscle ups as possible. Once you come off the rings complete as many chest slapping push ups as possible for the remaining part of the 2 minutes. Rest 3 minutes and repeat.

Mat and Mel talk Paleo with the crew...

“I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.”
- D.H. Lawrence

Sunday 3.7.10

benbergeron — Sat, 06 Mar 2010 17:35:00 GMT

Lauren's rope whips.

"Fran"
21-15-9 reps of:
Thrusters (95, 65)
Pull ups

Big Bri and Sandy flip tires...

Kim digging deep on the big tire...

Julie A gets a good wave...

MA Jen looking strong...

Warren and Brad go after some big hose...

Ben and Eric...

I am honored.
Eric came in First Place in his MMA Tournament last weeked by winning all four of his fights; the last one by a knockout kick in OT. We at CFNE couldn't be prouder. Eric is humble, determined and an incredible athlete. We feel lucky to have him as part of our CF Family.
Today before the 9:30 class Eric honored me by presenting me with his Samurai Sword Trophy he won and anointing me as a "Shihan." A Shihan, as Eric explained, is an honorary tittle in Martial Arts reserved for Master Instructors. To become a Shihan, another Shihan must anoint you as such.
The trophy reads...

"Shihan Ben, Thank you for you Motivation, Dedication & Inspiration. You are a True Warrior."

Thank you Eric. I am honored.

Saturday 3.6.10

benbergeron — Fri, 05 Mar 2010 16:20:00 GMT

Lauren and Johnny D.

Saturday Sweat-Fest

"Jungle Juice"
5 rounds for time of:
500 m Hill Run
5 Tire Flips
15 Hose Whips
25 Abmat Sit ups

Ian and Eric work their way through a set of high rep box jumps.

Good news. If you've been at CFNE the past couple of days, you'You get an extra Bonus Point for everyday that you drink at least 64 ounces of water.

Carbonated Water Vs. Regular Water

Having carbonated water once in a blue moon, or at times when you run out of options is fine. However, making it a habit is dangerous. Remember, there is no replacement to pure and regular water.

Drinking too much of carbonated water will dehydratieyou.

Most kidney problems are related to excess drinking of carbonated water and sweetened drinks.

Carbonated water is also known to promote kidney stones, and people suffering with this are strictly asked to stay away.

CO2 does has no benefits to humans (plants, yes) and can create illnesses.

Carbonated water may also increases the risk of certain cancers by absorbing calcium from the body and weakening bones.

Friday 3.5.10

benbergeron — Thu, 04 Mar 2010 14:04:22 GMT

Mel pushes Kevin for just a little more during "Scream and Go Naked."

Thursday

1. 1 mile Time Trial

2. "A Kick in the Crotch"
10 Hang Power Cleans (155, 105)
20 Box Jumps (30, 24)
30 Slam Ball (20, 14)
400 meter Run
50 Pull ups
400 meter Run
30 Slam Balls
20 Box Jumps
10 Hang Power Cleans

Flo pushing hard...

The Wall
By Coach Ben

We've all been there..."The Wall." You know The Wall...it's waiting for you in the middle of round three of a five round wod, or the 15's of a 21-15-9. It's the place where you start to question why you're doing this, it's the place that stops you in your tracks. It's when the next rep seems like a bad idea and finishing seems like an impossibility. Everyone goes there at some time or another, but how each athlete responds to The Wall can differ greatly. Is it a bad place? Is a place where you doubt your abilities, feel sorry for yourself, and make excuses?
The Wall should be a welcoming place. This is where you make gains. This is where previous limits are tested. This is where you get fitter, faster, leaner and stronger. But to get through the wall takes determination and will power. Simply going through the motions and will not get you there. You need to be strong; mentally and physically. And each of you can push through, it just takes practice. Next time you find yourself staring at the barbell, or convincing yourself that you need a rest, or making excuses...STOP. Take one more breath and get on the bar.

Here are two great quotes that relate very well to this topic...

"Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have."
-Dale Carnegie

"Think about how long you spend starring at the pullup bar or barbell during any given workout. If you can limit your need to open mouth stare at the bar/floor/kb...your performance will improve. I feel like 90% of the time we stop during a workout to breathe we are just feeling sorry for ourselves. It is time to realize it and move on. Quit feeling sorry for yourself and pick up that bar and get moving!!"
-Dutch Lowry

Thursday 3.4.10

benbergeron — Wed, 03 Mar 2010 13:09:00 GMT

CrossFit Kids...getting stronger everyday.

1. 1 mile Run

2. "Scream and Go Naked"
5 rounds for time of:
2 Power Sntaches
4 Overhead Squats
6 Jerks
200 meter Run

Men use 115#
Women use 75#

Events
CrossFit Games Sectionals - March 20-21, 2010. We have 22 athletes including all our coaches going down to Milford, CT to compete in the 2010 CrossFit Games New England Sectionals. The gym is going to be closed this weekend. We would LOVE IT if you would come down to support us. Last year's qualifier in Albany, NY was amazing , and this year promises to be even better. We are staying at the Hilton Garden Inn, so come down for the day or stay the weekend. If your interested, the Sunday night after the event is our time to celebrate....yep, it's going to be off the hook.

BAA 5K April 18, 2010 - Everyone needs to sing up for this event. We are going to close the gym on this Sunday and represent in Boston. I don't care you have never run more than a mile, or you are in the early stages of your triathlon training season this is an event that everyone at CFNE needs to sign up for. Registration opens today so sign up now...This race sells out.

Lisa and Erin work through the deadlifts in "Christine."

Eva has working hard and steadily increasing her strength since rejoining us after her pregnancy.
Watch her in the next couple months as she becomes a Fire Breather once again.

From the Members...
"I wanted to just send a quick note to thank you for your encouragment in today's workout and pushing me to hold your standards at CFNE, which is being "head strong." This saying has not only been helpful with your hard-core workouts, but in challenges in everyday life. I think both you and Heather are great coaches and really demonstrate how much you take pride in CFNE and all your members. It really has shown through the years and I thank you so very much, as well as all the assistants that work with us on a daily basis."
-Eva

Wednesday 3.3.10

benbergeron — Tue, 02 Mar 2010 21:00:00 GMT

Tony is back.

Wednesday

1. Forward Hurdle Hops
8 sets of 8 jumps, rest as needed between sets

2. "Scorpion Bowl"
7 rounds for time of:
7 Thrusters (135, 95)
7 Burpees

Thrusters, you may squat clean the first rep off the ground.

Elaine coaches Michelle through "Christine."

The Paleo Meal Prep Talk No pre-registration required - $20 at the door.
This Saturday at 11:30 AM…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.

From the Members...

"I just wanted to send you an email to tell you how much I am LOVING Crossfit! Jen Lawrence told me repeatedly about Crossfit a year ago and I always teased her that she was crazy and cultish...little did I know I would be too . You & Heather have an amazing thing going with Crossfit and I am so glad to be a part of it.

I love the WODs and always give it my all - even when I am not feeling that strong. I finished Christine today (in 16:03) and I was so proud of myself anf felt so good that I did it!

Your nutrition knowledge has helped me immensely and I am happy to say I have been paleo/zone for 2 months now and it really makes the difference. The changes in my body in just 8 weeks have been unbelievable...I am lean in places I never thought would get lean again!

I feel so AMAZING about myself and it has everything to do with Crossfit! So keep up the good work and thanks to you and the rest of the coaches for being so supportive!"

-Jayme

Tuesday 3.2.10

benbergeron — Mon, 01 Mar 2010 16:02:00 GMT

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.

HAPPY BIRTHDAY, PRETTY BOY!!! (big file loading....WAAAAAAIT for it...it's SO worth it)

benbergeron — Mon, 01 Mar 2010 10:45:00 GMT

Wow...pink really IS your favorite color. Interesting...

CrossFit New England couldn't be more excited to celebrate your birthday with you, Ben. You've brought all of these people under one roof and taught them how to be inspired again...and, how to inspire one another in so many more areas of their lives than just fitness. Every day you march into our box and make it your mission to, literally, change people's lives one hour at a time. Not one of us feels like we fall through the cracks...ever. Not one of us walks out feeling merely "satisfied". You've made us want more...out of EVERYthing in our lives: our level of fitness, our general health, our jobs, our relationships with our friends, children, and significant others...literally, EVERYthing.

We are so incredibly lucky to have you leading us, Ben. And, it's helpful that you are so drop-dead GORgeous...especially in fuschia and turquoise.

Monday 3.1.10

benbergeron — Mon, 01 Mar 2010 00:39:00 GMT

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