Saturday 6.6.20

Meghan!

Home Gym
“Lactaid”
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

Box Brief
Rise and shine EVERY Sunday morning at 8am with Sarah! Grab your yoga mat and your phone or computer to follow along. All levels and abilities are encouraged and welcomed!

Friday 6.5.20

Coach Morgan and Potsy!

Home Gym
“Opposite Day”
30-20-10:
Power Snatches
Push-ups

Directly Into…

10-20-30:
Hang Clean and Jerks
Burpees

 

Box Brief
This week we have been celebrating Coach Morgan’s 5 YEAR anniversary of being a part of our CFNE Family! He started out as an intern, became a coach, then went on to manage our facilites, and is now our HEAD COACH! Thank you for being one of the most kind hearted, loyal, and carismatic people in all of our lives. You truly inspire us ALL to be better people. Here’s to our very own golden retriever!

Thursday 6.4.20

Becca using her fitness for a great cause!

Home Gym
“Farmhand”
5 Rounds:

100′ Walking Lunge
200 Meter Single Arm Farmers Carry
30 AbMat Sit-ups

Box Brief
Today’s Challenge is to eat 800g of fruits and veggies! Check out the video on SugarWOD for more details from Coach Alisha!

Wednesday 6.3.20

Kathy!

Home Gym
“Hell Hole”
For Time:
50 Devil’s Press

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

Box Brief
Our last May Member of The Month Spotlight is on Kathy Poirer! Thank you for all you do to keep us safe!

Today’s Challenge is to eat mindfully! Check out the video on SugarWOD for more details from Coach Alisha.

Kathy Poirer- Police Officer
1) How did you get started at CFNE and what did you do before?

I started at CFNE in the summer of 2018. My husband, RJ, started going and told me that I would love it. So, here I am and now you’re stuck with me. I’ve been doing CrossFit since 2013. Before that, I played soccer all of my life – high school, college and after. After I had our son, Austin and turned 30, I had to call it quits with my love of soccer. I could not continue to fight with 20 year olds on the soccer pitch anymore 🙂

2) Where are you from and where are all the places you’ve lived?
I am originally from Hyde Park – a suburb of Boston. Then moved to Dedham and graduated from High School there. I have not lived anywhere exotic. Unless anyone believes Brookline and Needham are exotic places.

3) What’s your favorite Crossfit movement?
My favorite CrossFit movement are power cleans. I love me some cleans. I also recently learned butterfly pull ups.

4) If you were a Starbucks drink, what would you be and why?
I would be a venti Starbucks double shot on ice with a splash of almond milk. Only because when I am at work, I cannot function without one. That double shot is much needed.

5) If you could only have one meal the rest of your life, what would it be?
The one meal I would have for the rest of my life would be steak tips from Fells Market in Wellesley, with sweet potatoes, Brussels sprouts and asparagus. I would add macaroni salad too.

6) What is the craziest thing you’ve ever witnessed in your line of work?
I have witnessed things at work that normal people should never see, ever. The craziest and happiest things I have seen are babies being born and brought into this world. However, I have also seen tragic incidents where people of all different ages, sadly leave this world. There are still sights I have seen that never leave my mind. Thankfully my husband is in the same line of work, he gets it, and he’s there for me as I am for him.

7) What is your favorite book, and why?
This is a tough one. I love mystery/thriller books but I did read the Twilight Saga books in about a month and the 50 Shades of Grey books (Yes, I’m embarrassed). I would say The Girl On the Train by Paula Hawkins.

8) What would you name the autobiography of your life?
The title of my autobiography would be: The Good, the Bad and the should have.

9) What superpower would you want to possess?
My superpower I would want is the ability to breath underwater. I love swimming and when I snorkel I’ve always wanted to just breathe underwater.

10) What was the most important lesson you’ve had to learn?
I’ve learned that I have to treat and speak to other people the way I would want to be treated and spoken to. You never know what’s going on behind closed doors and everyone has their own story. Be respectful.

11)What’s your favorite memory from CFNE?
My favorite CFNE memory was joining and getting to know everyone. A smile goes a long way and everyone is always smiling at CFNE. Oh…and of course CFNE got me my ring Muscle ups BACK!

Monday 6.1.20

Did someone just fly by you in a running workout? It was probably this guy. Congrats Christian Barros for recently graduating the State Police Academy!

Home Gym
“Base Camp”
AMRAP 15:
1 Round of “Strict Cindy”
1 Clean and Jerk
1 Round of “Strict Cindy”
2 Clean and Jerks
1 Round of “Strict Cindy”
3 Clean and Jerks

Add (1) Clean and Jerk Per Round

Box Brief
Our next Member of The Month, and the other half of the Barros family, is Christian Barros! Thank you Christian! Scroll down to see more.

Today is also the start of our Five Factors Challenge! This week we are focusing on what we eat. Head to SugarWOD for the details.

Christian Barros- Police Officer
1) How did you get started at CFNE and what did you do before?

I found CrossFit in college in 2011 and was a member at a gym in Brighton and Canton prior to CFNE. My best friend who was a member at CFNE had been trying to convince me for years to switch gyms but I refused (I was a CFNE hater). I finally suffered a pretty bad back injury and my buddy convinced me to drop into CFNE and at least see the place. I met with Harry, discussed my back injury and how to work around it and it was game over ever since. Immediately fell in love with this place. I had no idea that this place was going to change my life.

2) Where are you from and where are all the places you’ve lived?
I lived in Chelsea until I was 11 and then grew up in Canton. I lived in Allston and Boston throughout College and currently live in Natick with my wife Ally and baby Sloane.

3) What’s your favorite Crossfit movement?
That’s easy. The hang clean.

4) If you were a Starbucks drink, what would you be and why?
If I were a Starbucks drink, I’d be a Caramel Macchiato. It’s only one of two drinks I know how to order from Starbs besides a regular coffee.

5) If you could only have one meal the rest of your life, what would it be?
If I could have one meal for the rest of my life, it would be lasagna. That’s my go-to meal.

6) What is the craziest thing you’ve ever witnessed in your line of work?
The craziest thing I’ve ever witnessed as a police officer was working the Free Speech Rally in Downtown Boston. Almost every Police Department was there to help keep things in order. More details can be explained in person if you’re interested.

7) What is your favorite book, and why?
My favorite book at this time is “Can’t Hurt Me” by David Goggins. His mental toughness is on another level and his story is inspiring. I’ll read anything that will help motivate me.

8) What would you name the autobiography of your life?
The autobiography of my life would be called “Christian Barros: Chocolate Harry.” (it was a nickname I earned during my first year at CFNE lol)

9) What superpower would you want to possess?
My super power would be the ability to fly. I love to travel, and as soon as everything settles Ally and I need to take a well deserved vacation.

10) What was the most important lesson you’ve had to learn?
The most important lesson I’ve had to learn was learning to check my ego at the door. That goes for at the gym and my job as well.

11) What’s your favorite memory from CFNE?
My favorite memory of CFNE is when Geoff Leard was a coach and pretty much gave me a pep talk to approach my now wife Ally and ask her out. That was also a pretty cool time at CFNE when we still had two regional teams and in my opinion, 6:30pm was the class to be in. Great times!

 

Sunday 5.31.20

Smilin’ on a Sunday!

Home Gym
“Minute Clinic”
5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest

“Minute Clinic”
https://www.youtube.com/watch?v=JG9B4Rl6iQo

Box Brief
The 5 Factors Challenge starts tomorrow! 1 week for each of the Factors. We are kicking things off with a Nutrition week. Starting Monday, each day of the week will be its own mini challenge. Tune into SugarWOD to find out what it is!

Saturday 5.30.20

Jakob and Leo!

Home Gym
“SeaWorld”
On the 5:00 x 6 Rounds:
10 Power Clean and Jerks
400 Meter Run
100 Meter Farmers Carry

“SeaWorld”
https://www.youtube.com/watch?v=cI_Je6-FXcA

Box Brief
5 Factors of Health!
Train
Eat
Sleep
Think
Connect
We are doing a 5 Factors Challenge starting Monday June 1st. It will be 5 weeks long and each week will be based on 1 of the Factors. AND each day of those weeks will be a mini challenge to make us all more aware of the 5 Factors of Health. It starts Monday with Nutrition!

Friday 5.29.20

Ally, Christian, and Sloan!

Home Gym
“eHarmony”
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Step-back Lunges

*On the Minute: 5 Burpees

 

“eHarmony”
https://www.youtube.com/watch?v=245tCdIiPFk

Box Brief
Congrats to Ally Barros as our next Member of the Month Spotlight! Thank you Ally! Scroll down to see more.

Ally Barros
1) How did you get started at CFNE and what did you do before?
After a bad knee injury at a police academy, I came in to CrossFit New England with absolutely zero knowledge of the sport, but the hopes that it would strengthen my knee and pride enough to try again. After a ton of hard work, I was fortunate enough to be given another opportunity. I finished a 6 month academy – with a fitness award at the finish line, no less. Before that, I was a full time graduate student, and worked in a public school with students with developmental delays, autism, etc.

2) Where are you from and where are all the places you’ve lived?
Natick! I also lived in Westfield during my tenure at Westfield State.

3) What’s your favorite Crossfit movement?
Cleans. Barbell, dumbbells, light, heavy. Gimme.

4) If you were a Starbucks drink, what would you be and why?
I won’t lie – I had to consult an outside source for this one. My day shift dispatcher and Starbucks connoisseur says: “cold brew with salted honey cold foam – because you’re sweet yet salty AF”. She is not wrong.

5) If you could only have one meal the rest of your life, what would it be?
Tacos!

6) What is the craziest thing you’ve ever witnessed in your line of work?
Working in the city, I’ve been subjected to seeing tough things that I would have never have ever seen otherwise. The 2017 Free Speech Rally in Boston was one of the wildest events I have ever worked. But, I also get to see a lot of really cool and positive things happen on a daily basis. Balance.

7) What is your favorite book, and why?
That’s a tough one. I’m a fan of the classics, like Catcher in the Rye and the Great Gatsby. But also, The Art of Racing in the Rain…because dogs. Sloane is a big fan of anything by Eric Carle at the moment, so that’s what we’re currently reading.

8) What would you name the autobiography of your life?
“Are you serious?”…I feel like I say this to myself. A LOT.

9) What superpower would you want to possess?
Teleportation.

10) What was the most important lesson you’ve had to learn?
There are tons of lessons I have yet to learn. But, letting go of things outside of my control has been the hardest but most useful, both in and out of work. And patience.

11) What’s your favorite memory from CFNE?
I feel like I’m obligated to say meeting my husband, right?!

 

Wednesday 5.27.20

Abby!

Home Gym
“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Front Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Thrusters

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Clusters

 

“Five Below”
https://www.youtube.com/watch?v=3Z7iGZ1ndms

Box Brief
We want to say thank you to another frontline worker and spotlight our next Member of the Month, Abby! Scroll down to read more about her!

Abby Valencia-Gooding- Nurse
1) How did you get started at CFNE and what did you do before?
My friend and former coworker, Naomi Fener, brought me to Morgan’s 9:30 class. I tried it once and loved it. I was shocked how everyone knew each other’s names and cheered each other on. Prior to CFNE, I mainly did boxing at Peter Welch’s in Southie and kickboxing.

2) Where are you from and where are all the places you’ve lived?

I grew up in Peru, IL. Then, I moved to San Diego to attend Univ. Of San Diego and got my BA in Psych. Afterwards, I moved to Boston to go to nursing school at Boston College.

3) What’s your favorite Crossfit movement?

Favorite CFNE movements: Deadlifts and Toes-To-Bar

4) If you were a Starbucks drink, what would you be and why?

My Starbucks drink isn’t anything fancy: its a regular iced coffee w/ a touch of cream, cinnamon, and monk fruit sweeter.

5) If you could only have one meal the rest of your life, what would it be?

My favorite food: Sinigang (Filipino fish soup w/ bok choy, Adobo, and mangos.

6) What is the craziest thing you’ve ever witnessed in your line of work?

Craziest thing Ive seen at work….Covid 19! I been a nurse 20 years most of those years were and are in the ICU. Now is definitely the craziest time….patients are soooo sick! Some have garden hose sized tubes in their necks (ECMO) to assist their lungs. I never imagined I see patients without visitors dying alone. I remember when we had 9 cases of Covid 19 and now that number has soared to the point where we are short-staffed at night, short respiratory therapists to run the vents, etc.

6) What is your favorite book, and why?

Cesar Milan’s “Leader of the Pack”…it’s about lessons he learned from all his dogs, but the stories apply to all of us.

7) What would you name the autobiography of your life?

Dear Abby….

8) What superpower would you want to possess?

If I had the superpower to be invisible and to fly would be great.

9) What was the most important lesson you’ve had to learn?

Do what you can, while you can. Tomorrow isn’t guaranteed”.

10) What’s your favorite memory from CFNE?

When we were lined-up in plank position rolling the medicine balls down the line and I messed up because the balls ended up in a pile because I didn’t push them fast enough!

Tuesday 5.26.20

Joe!!!

Home Gym
“Flex Seal”
16 Rounds:
20 Seconds Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

“Flex Seal”
https://www.youtube.com/watch?v=DaGsR1dmW4A

Box Brief
Congrats to Joe Doherty for being our next Member of the Month Spotlight! A staple at the 8:30 class, scroll down to read more about him

Joe Doherty- Firefighter
1) How did you get started at CFNE and what did you do before?

I heard about CFNE from some members that I had known and they thought I should give it a try. I remember walking into elements the first time and I just heard weights banging around and music blasting!! I was going to a local gym, and not really doing much before.

2) Where are you from and where are all the places you’ve lived?

I grew up in Wellesley and moved to Natick in 1997 and have been here ever since!!

3) What’s your favorite Crossfit movement?

Power Clean

4) If you were a Starbucks drink, what would you be and why?

I don’t really hit up Starbucks more of Dunkin’ Donuts guy..Lol

5) If you could only have one meal the rest of your life, what would it be?

Pizza..

6) What is your favorite book, and why?

Can’t Hurt Me-David Goggins, Ben gave me this book to read and it is just a great read, proves that anything is possible with hard work!!

7) What would you name the autobiography of your life?

The Best is Yet to Come!!

8) What superpower would you want to possess?

Speed!!!!

9) What was the most important lesson you’ve had to learn?

Maintaining your goals are just as important as reaching them.

10) What’s your favorite memory from CFNE?

It was the open workout…14.5. I remember I did it in under 40 minutes. I went in the first heat, and Rachel Martinez was my judge. She was a Games competitor, she was so supportive. It was a real grind, and it just seemed like it was never going to end, it was just a good day!!!
______________________________

Sunday 5.24.20

Tabitha!

Home Gym
“Supple Sunday”
5 Rounds:
30 Second Side Plank (Each Side)
200 Meter Farmers Carry
1 Minute Max Leg Lift Overs

“Supple Sunday”
https://www.youtube.com/watch?v=6IPh7Za_Be8

Box Brief
Join CrossFit Tilt’s Virtual 24 Hour Hero Wod event starting today at 10am! Go to CFNE Family on Facebook for details. And make sure to get ready for Murph tomorrow! Classes at 7:30 and 9:30.

Saturday 5.23.20

Kate!

Home Gym
“Gone In 60 Seconds”
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the 2-Minute: 20 Double Unders

 

“Gone In 60 Seconds”
https://www.youtube.com/watch?v=cvXM6tAR2QQ

Box Brief
It’s Memorial Day Weekend! Our Sister Gym, CrossFit Tilt, is running a Virtual 24 Hour Hero Wod Event. Head to our CFNE Family Facebook page for all the details on the event, which starts on Sunday.

And we are running Murph on Memorial Day! 7:30 and 9:30 classes. There are modifications and options for all abilities and equipment set ups. See you all on Monday!

Friday 5.22.20

Congrats to Natick Police officer Dan Ciocca!

Home Gym
“Cinnamon Swirl”
AMRAP 15:
200 Meter Run
5 Strict Pull-ups
15 Deadlifts

“Cinnamon Swirl”
https://www.youtube.com/watch?v=IV5yBTj083o

Box Brief
Keeping the Hero’s coming! A big congrats and thank you to Natick Police Officer Dan Ciocca as our next Member Spotlight! Find out more about him below.

Dan Ciocca- Police Officer
1) How did you get started at CFNE and what did you do before?

I was introduced to CFNE by Eric Bazigian, Vin Forde and Christian Rodriguez, all co-workers. I joined around 5 years ago and love it. My workouts prior to CFNE mostly consisted of interval training and bodyweight exercises.

2) Where are you from and where are all the places you’ve lived?

I’m originally from Natick and have lived throughout the Boston area my whole life.

3) What’s your favorite Crossfit movement?

I would probably have to say, overhead squat.

4) If you were a Starbucks drink, what would you be and why?

For sure, an Iced Venti Black-Eye (two espresso shots) – black of course… because it’s delicious. A strong second would be Nitro Cold Brew.

5) If you could only have one meal the rest of your life, what would it be?

I’m gonna go with Seafood. That’s broad enough right?

6) What is your favorite book, and why?
Probably the Wolf of Wall-street sadly, because I haven’t read very many leisurely books outside of college.

7) What superpower would you want to possess?

Probably time travel.

8) What’s your favorite memory from CFNE?

Years ago I pulled over an old, rickety vehicle driving through Natick. The driver described it as being a $300 car and said he was leaving CFNE. Almost exactly one year later Mat Fraser won his first CrossFit Games.

 

Thursday 5.21.20

Todd:30

Home Gym
“Athlete’s Foot”
5 Rounds:
1 Minute Hyperactive Spiderman
1 Minute Weighted Sit-ups
1 Minute Russian Dumbbell Swings
1 Minute Rest

“Athlete’s Foot”
https://www.youtube.com/watch?v=3Zhr7_ww2ak

Box Brief
“Do what you can, with what you have, from where you are at.”

Memorial Day Murph! This Monday at 7:30 and 9:30. the tradition lives on!

Also, we’ve added a 4:30 class to the schedule. Hop on the Zoom call and check out the new class being run by Coach Bud!

Wednesday 5/20/20

Doctor Rockett!

Home Gym
“CEO”
5 Rounds:
AMRAP 3:
3 Power Snatches
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

 

“CEO”
https://www.youtube.com/watch?v=VKd7vxPED70

Box Brief
Dr. Sean Rockett, better known as Doc Roc, is our next Member Spotlight! Thank you Doc!
Scroll down to read more about him.

Doc Roc
1) How did you get started at CFNE and what did you do before?

Started with Ben and Heather at boot camp classes before CFNE was a thing in 2007. Used to ride a stationary bike and do dumbbell curls at a gym.

2) Where are you from and where are all the places you’ve lived?

From Brookline and made it all the way out to Newton then adventured to Wellesley.

3) What’s your favorite Crossfit movement?

Have always enjoyed the snatch because of its flexibility and complexity

4) If you were a Starbucks drink, what would you be and why?

Just give me a damn cup of black coffee

5) If you could only have one meal the rest of your life, what would it be?

My mom’s beef stroganoff. Heaven on earth

6) What is the craziest thing you’ve ever witnessed in your line of work?
On the Crossfit games Medical team and the aftermath of Murph in 2015

7) What is your favorite book, and why?

One would be Endurance. It describes the adventures of Ernest Shackleton and bringing his stranded crew back from Antarctica. An amazing story of survival and leadership

8) What would you name the autobiography of your life?

I’m no….wait, I am a Rockett surgeon

9) What superpower would you want to possess?

Always loved The Flash growing up. So speed would be the superpower.

10) What was the most important lesson you’ve had to learn?
Sometimes life doesn’t proceed the way you planned and it’s the rebound that makes all the difference.

11) What’s your favorite memory from CFNE?

2009 road trip to the Northeast sectionals in Albany. We were all so young and Crossfit was new and fresh and we had no idea what we were doing and we became the best of friends.


Tuesday 5.19.20

We could all use a little Happy David in our lives today!

Home Gym
“Long Beach”
1 Round:
100 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
50 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
30 Double Unders
200 Meter Run
10 Burpees

 

“Long Beach”
https://www.youtube.com/watch?v=YnQz60WISOw

Box Brief
Murph is happening! This Monday we will hold 2 classes- 7:30 and 9:30. You can keep the tradition alive and do Murph with us on Zoom!

Monday 5.18.20

Renata!

Home Gym
“Nasty Dozen”
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Power Cleans

“Nasty Dozen”
https://www.youtube.com/watch?v=xQ_Cd1eGuqA

Box Brief
Thank you front line workers! We are spotlighting a different front line worker every Monday, Wednesday, and Friday. Today we’d like to spotlight and thank Renata Santos! Scroll down to read more about her.

Renata Santos- Nursing Assistant
1) How did you get started at CFNE and what did you do before?

Before CFNE, I did kickboxing.

2) Where are you from and where are all the places you’ve lived?

I am Brazilian from Rio De Janeiro (Carioca) lol and I’ve been living in the U.S. for 21 years

3) What’s your favorite Crossfit movement?

Deadlift, I don’t know why I just like it.

4) If you were a Starbucks drink, what would you be and why?

Caramel macchiato, for sure. It’s a very caloric drink but it’s a drink for everyone.

5) If you could only have one meal the rest of your life, what would it be?

Chicken Alfredo with broccoli

6) What is the craziest thing you’ve ever witnessed in your line of work?

A new resident arrived, apparently a very good person. When I went to give him his medicine, he closed the door, pulled me by my hair, and threw me on the floor. I was so scared but was able to call for help and leave his room.

7) What is your favorite book, and why?

Living Beyond Your Feelings by Joyce Mayer

8) What would you name the autobiography of your life?

I would probably name my book Warrior, Fighter, Dreamer.

9) What superpower would you want to possess?

I would like to have the power to help more people.

10) What was the most important lesson you’ve had to learn?

The most important lesson I learned is go be more friendly and less selfish. Especially during these times now, and to say “I love you” to those you love more often.

11) What’s your favorite memory from CFNE?

Any time at CFNE is a good time and memory, the laughter when I drop the barbell because I was not able to pick it up. But I think the Christmas party where we were all well dressed and with clothes lol was a good memory too.