Monday 2.20.17

C4

“Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00

AMRAP 4:

30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00

AMRAP 4:

30 Double-unders
9 Power Snatch (115/80#)

Interval training to start the week. Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time). Higher intensity equals higher power, which is the fast track to results.

Post scores to comments.

Box Brief
2017 Nutrition Challenge Recap
We’ve had time to go over the data from the Nutrition Challenge, and wanted to share the highlights with you all. This was by far our most successful challenge to date. As a gym, we lost a total of 660 lbs in 6 weeks!* 

Of those who simply recorded their scores from start to finish, the average amount of weight lost was 7 lbs per person. Think about that for a second. By simply participating and following the process–regardless of points–we lost an average of 1 lb per week.

*Of those who weighed in and weighed out

Female Winner: Simone Gill
Lost 10.8 lbs

Gained 2 lbs of muscle
Lost 12.5 lbs of fat
Lost 7.8% body fat
Scored 263 out of a possible 264


Left: November 2012, Pre-CrossFit: 225lbs     Right: February 2017, Post-Challenge: 128lbs

Male Winner: Gradon Winn
Lost 22.5 lbs

Lost 5% body fat
Scored a perfect 254 points 


Left: January 2017, Pre-Challenge: 207.9lbs          Right: February 2017, Post-Challenge: 185.4lbs

Honorable Mentions
Cheri Brisbois lost 17 lbs

Allison Giorgio lost 12 lbs
Becca Cahaly lost 6.1% body fat
Kerri Fernandes lost over 9 lbs
Nell Getz lost over 9 lbs
Shelly Shaw had a perfect score.
Sarah Gardner had a perfect score
Matt Maloney lost 17 lbs
Potsy lost over 7% body fat
Kyle Toto lost 15 lbs
Patrick Quinn-Paquet lost over 12 lbs
Chris Harvey improved his Good Vibrations score by 36 reps

Amazing work CFNE–keep crushing it!

Sunday 2.19.17

Krystal

“Talisman”
For Time:
50 Strict Handstand Push-ups*
*Every break: 5 Strict Pull-ups

3 Rounds:
10 Strict Dumbbell Presses
10 DB Bent Over Rows
Rest 1:00

Building overhead strength today with 50 presses for time, with a strength based cash-out to finish. As a substitute for the handstand pushups, let’s use our most challenging pushup variation that allows for 10+ unbroken repetitions when fresh. All variations below have the same theme–when training our gymnastics, it is best to preserve the range of motion, and scale the load:

1) Push-ups (from toes)
2) Push-ups to a 20″ box
3) Push-ups to a 24″ box
4) Push-ups to a 30″ box
5) Push-ups to the wall

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Saturday 2.18.17

Mark

“Street Fight”
AMRAP 20:
Teams of 3

Athlete’s complete full rounds, then switch:

12/9 Calorie Row
9 Box Jump-overs (24/20″)
6 Dumbbell Hang Squat Cleans (50/35#)

Interval-based training today with buddies. In our teams of three, we are looking for a 1:2 “work to rest” ratio. In other words, about 90 seconds on, and 3:00 off. With that big of a rest window, we now can train at a higher intensity knowing we have plenty of time to recover. We are not only looking for straight sets on each movement – but straight sets done with intensity.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Friday 2.17.17

F R I D A Y ! ! ! !

“Inferno”
27-21-15-9:
Toes-to-Bar
Overhead Squats (95/65#)
Over-the-Bar Burpees

Building mid-line stabilization today in “Inferno”. The Overhead Squat is hands down the best mid-line developer we have. Want abs? Overhead squat more. To hold a barbell overhead requires each muscle in your mid-line to fire to stabilize–you are under constant tension.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Thursday 2.16.17

Kevin

Free Class Thursday 

“Helen’s got Wheels”

3 Rounds:
40/30 Calorie Bike
21 Kettlebell Swings (53/35#)
12 Pull-ups

A spinoff of the classic CrossFit.com benchmark “Helen”, which is done with a 400m run in lieu of the bike.

Yesterday, we trained through a longer, endurance based workout, involving a single pace that we could hold for a 20+ minute time frame. Today is a very different stimulus – our goal is to push the pace on the bike. Instead of long with moderate intensity, today let’s go short and fast. We’re looking for a very manageable load on the kettlebell (think unbroken each round), and a pull-up difficulty that allows us to clear each round in 2-3 quick sets at most.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Wednesday 2.15.17

Tracy

“Fuller Circle”
75/50 Calorie Bike
125 Double-unders
2,000m Row
125 Double-unders
75/50 Calorie Bike

Going long today. A larger version of “Full Circle,” a workout completed in early December of last year, let’s build capacity today in these three basic, yet very effective, conditioning movements. Today is also a great day to work on our double-unders, breaking these sets into manageable chunks. A key focus here today is great movement. Moving well will pay off “full circle,” as we move back through the jump rope and the final bike.

Post scores to comments.

Box Brief
***Results of the 2017 Nutrition Challenge!***

This was by far CrossFit New England’s most successful nutrition challenge. The results speak for themselves. This made it especially challenging to pick 2 winners, but it is our pleasure to announce that the winners this year are:

Simone Gill
and Gradon Winn

They win $1,000 cash, one month free membership, and a price pack outfitted with awesome swag from NOBULL, RedLine, Ascent Protein, Fuel For Fire, Messina Family Chiropractic, Caring Touch Massage Therapy, and Asgard Restaurants.

The second place winners are:

Michelene Flanigon
and David Weissman

They win $100 cash and one month free membership!

In years past, the winners have stood out far above the rest. This year, it was a heated battle right to the end. Special shoutouts are in order for the following athletes who had amazing results:

For the ladies, Cheri Brisbois lost 17lbs, Allison Giorgio lost 12lbs, Becca Cahaly lost 6.1% body fat, Kerri Fernandes and Nell Getz lost over 9lbs each, and Shelly Shaw had a perfect score.
For the guys, Matt Maloney dropped 17lbs, Potsy lost over 7% body fat, Kyle Toto lost 15 pounds, Patrick Quinn-Paquet lost over 12 pounds, and Chris Harvey added 36 reps to his Good Vibrations score.

As a gym we crushed these past 6 weeks! We look forward to seeing our new habits carry us through the 2017 Open season. Congratulations CFNE!

Tuesday 2.14.17

Coach Erin

“Wise Men”
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00

AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00

AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)

A repeat workout from early December of last year, “Wise Men” is a variation of a classic CFNE Benchmark known as “Macho Man”. The “Macho Man” complex is more metabolic than it seems, combining conditioning with weightlifting. A full package. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.

On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.

On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.

On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.

Err on the side of lighter today, as lighter is more challenging. Grab a coach to help determine the weights best for you!

Compare scores HERE.
Post score to comments.

Box Brief
Calling all yogis, sponsors or anyone that loves being a part of something that helps kids in need! CFNE family member, Sarah Gardner is the founder of Yoga Reaches Out – a non-profit that raises funds for children’s charities through large yoga events. Yoga Reaches Out (YRO) is hosting their 7th New England Yogathon at Gillette Stadium’s Field House on Sunday, April 30th from 9:00am-5:00pm.

The day includes amazing yoga led by the best instructors, live music, a marketplace, food, raffle and more all to benefit Boston Children’s Hospital. YRO has raised over one million dollars for Boston Children’s Hospital and now is our chance to help them raise even more. We are starting a CFNE Team for the event! To register or donate, click here. To learn more about Yoga Reaches Out, click here.

If your company is interested in being a sponsor for this great event, please email info@yogareachesout.org. Namaste CFNE!

Monday 2.13.17

Sarah

“Open Up”
AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 Dumbbell Snatches (50/35#)
30 C2B Pull-ups

Despite this workout being an AMRAP, this is in truth a chipper. It will be a challenge to clear a single round – let’s see how far we can get in the 14:00 cap.

On the wallballs, this is a great chance to train manageable sets. We want to break this large number into small chunks. 5’s, 10’s, 15’s… athlete dependent on the number, but we all want to strive for the same goal of consistency in both our number and our rest between sets. 

This is also a great opportunity to train a movement we don’t use very often – the single arm dumbbell snatch. Movement instruction in class!

Post scores to comments.

Box Brief
*** SNOW DAY HOURS ***
Open Gym 11:30am-8:30pm
Nutrition Challenge Weigh-Outs 11:00am-9:00pm

Sunday 2.12.17

Sports!

OPEN GYM 6:00-9:30AM
“Mad Max”

AMRAP 12:
30 Double-unders
15 Sit-ups
30 Double-unders
15 Kettlebell Swings (53/35#)

Great day to train the double-under in manageable sets. In this AMRAP 12, we are looking for consistent sets on the jump rope. Break these up into sets that we can strive to hold for all 12 minutes. On the Kettlebell Swings, let’s choose a weight that allows for 25+ unbroken repetitions if we went for it. We want to aim to complete these repetitions unbroken each round.

Post scores to comments.

Box Brief
The 2017 Nutrition Challenge comes to an end at 5:00pm on Sunday. Congratulations! You made it. As the weigh-ins keep coming in and the PR’s from Good Vibrations keep piling up, it’s clear that everyone absolutely crushed it! We’re so proud of all the hard work and dedication this gym has put in over the past 6 weeks. What’s important to remember is that even though we’ll stop recording points on the board, we shouldn’t stop practicing the new habits we learned during the Challenge. You all definitely all deserve to celebrate a little but we’ve worked hard to get ourselves to this new state, and the goal is to stay there.

Reminder that everyone needs to be weighed in by Monday night. There are time slots all day Monday to get on the scale. Amazing job New England!


Saturday 2.11.17

Rob

OPEN GYM 6:00-9:30AM

“Cindy’s Got Wheels”

50 Calorie Bike
5 Rounds of “Cindy”

40 Calorie Bike
4 Rounds of “Cindy”

30 Calorie Bike
3 Rounds of “Cindy”

20 Calorie Bike
2 Rounds of “Cindy”

10 Calorie Bike
1 Round of “Cindy”

1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Coupling the Bike with the classic repetition scheme of “Cindy”, we are combining some simple “do-work” efforts with bodyweight gymnastic movements.

On the Bike, strive to hold a manageable pace for the first three sets. We don’t want to come out too aggressive here, as it may slow our sets on the pull-ups, pushups and squats. That’s where we can make most of our time.

On the pushups, the most challenging part of the “Cindy” rounds, let’s choose a repetition count per set that allows us to keep on moving. 3, 5, or 7 reps per round as suggestions – we don’t want to break any set more than twice to preserve the stimulus. Let’s make this an engine builder.

Post scores to comments.

Box Brief
** Special Weekend Hours **
Due to this weekend’s CrossFit Defense Seminar, we made a couple of changes to the schedule…
The seminar starts at 10:00am, so, we are going to open an hour earlier on both days to make sure you can get in!
Saturday – OPEN GYM 6:00-9:30am
Sunday – OPEN GYM 6:00-9:30am

Friday 2.10.17

Snow much fitness

Nutrition Challenge Benchmark
“Good Vibrations”
5 Rounds:
1:00 Row for Calories
1:00 Power Cleans (135/95#)
1:00 Burpees
1:00 Rest

Nutrition Challenge Benchmark.
A repeated workout from January 3rd of this year, the workout we opened the challenge with.
Remember – we wrote our scores on the challenge whiteboard for reference, and if you posted to comments on the first iteration, you can also view them below through the link.

On the Row…
Aim for what feels like a pace we could hold for a five-minute effort, when fresh. Fast, but a quick transition to the barbell is important.

On the Power Clean…
We are looking for a moderate weight, something we could complete at least 10 reps unbroken with, when fresh.
Lighter is more challenging today.

On the Burpees…
Slow is smooth, smooth is fast. One steady, methodical pace for the duration.

Compare scores HERE.
Post new scores to comments.

Box Brief
** Special Weekend Hours **
Due to this weekend’s CrossFit Defense Seminar, we made a couple of changes to the schedule…
The seminar starts at 10:00am, so, we are going to open an hour earlier on both days to make sure you can get in!
Saturday – OPEN GYM 6:00-9:30am
Sunday – OPEN GYM 6:00-9:30am

Thursday 2.9.17

Kathy

OPEN GYM 5:30am-12:30pm
“Goblet of Fire”

30-24-18-12:
Kettlebell Goblet Squat (70/53#)
Sit-ups
10m Shuttle Sprints

Box Brief
Due to the snowstorm, we have updated our Open Gym schedule today to 5:30-12:30pm. We’re expecting 12-18″ of snow, and conditions will be more difficult throughout the day. Stay safe!

Wednesday 2.8.17

Kerri

“Power Hour”
50 Clean & Jerks* (135/95#)
*EMOM: 5 Toes-to-Bar

On the Clean & Jerk, we are looking for a moderate load where a single repetition is *always* there. In other words, let’s choose a weight that allows for 10+ repetitions unbroken, if we went for it. With that said, our goal for the workout today is to maintain consistent sets throughout the entire piece. On the Toes-to-Bar, we are looking for a number we can maintain each minute unbroken, on every round. That will preserve the stimulus, getting you back to barbell immediately. We want to make this a Clean & Jerk workout, challenged by Toes-to-Bar – not the other way around.

Post scores to comments.

Box Brief
CFNE, the Nutrition Challenge ends in 5 days! Everyone must be weighed in by the end of Monday the 13th

Saturday and Monday both have tons of time slots still open, sign up at the front desk. Stay Strong until the end! One male and female winner will each receive a prize back full of awesome gear and gift cards from NOBULL, RedLine, Ascent Protein, Fuel For Fire, Messina Family Chiropractic, Caring Touch Massage Therapy, The Local, The Asgard, as well as cash prizes.

Good Luck!

 

Tuesday 2.7.17

Nell.

“Diane”
21-15-9:
Deadlift (225/155#)
Handstand Push-ups

“Diane”, much like yesterday’s “Jackie”, is a classical CrossFit.com benchmark. Created by the founder of CrossFit, Greg Glassman, “Diane” was first introduced in 2003. Check out the original post HERE.
 
We are looking for a moderate load on the barbell that we could complete the first 21 repetitions unbroken on, if we went for it. On the handstand pushups, unless you are looking to compete in the sport of CrossFit, we are all about completing these handstand pushups strict. Movement modifications such as wall walks and box pushups are great substitutes as well and our coaches are looking forward to modifying the repetition scheme and movements to meet the stimulus specifically for you.

Compre scores HERE.
Post new scores to comments.

Box Brief
Alright New England, there’s only 1 week left in our Nutrition Challenge! The sheet to sign up for your weight-out is up at the front desk. You must weigh-out by Tuesday the 14th if you want to be in the running to win.

And remember, if you are attending the CRASH B’s send Morgan an email letting him know.

Monday 2.6.17

Coach Dan

“Jackie”
1,000m Row
50 Thrusters (45/35#)
30 Pull-ups

Compare scores HERE.
Post new scores to comments.

Box Brief
Congrats to our February Member of the Month, Larry Lepard!

February MOTM, Larry Lepard: King of accessory work

When and how did you get started with us?
At age 57 I read “Younger Next Year” by Crowley and Lodge. It explained what was happening to me and I did not like the prognosis. “Unbeatable Mind” by Mark Divine introduced me to CrossFit as a superior fitness program. I tried another box and the vibe was awful. I walked into CFNE one afternoon and Harry, Max and Sean were so positive and encouraging, I was hooked.

Favorite workout?
Any workout with rowing! I can do it Rx!

Least favorite workout?
16.5 was the toughest thing I have ever done physically. It still gives me nightmares. Took 21 minutes at 165 average HR, which is 95% of my max. Nevertheless, I am going to do it again and improve it.

What’s the best part about working out with the 6:30am?
Great group of positive, supportive people with a wicked sense of humor. As Scotty says, 6:Dirty, because 5:30 comes too soon. Says it all. Nimish is a great ring leader and Christine is a wonderful coach. The hardest part is working out next to Ben. Yikes, this stuff can be humbling.

What’s the wallpaper on your phone right now?
Photo of my wife and kids.

What’s in your most frequently used emoji tab?
I had to look up what an emoji tab is. Do not use them. Sometimes I feel like I came from a slightly different era.

What’s the first CD you ever bought?
Don’t recall because they all were replacing vinyl albums. Better question is what was the first vinyl album I bought which was Led Zeppelin II released in 1969, before most CFNE members were born. It is an awesome album.

What’s the best cheat meal you had over the holidays?
Home made apple pie with vanilla ice cream, worth the calories.

What’s the last thing you searched for on Google?
emoji tab. See above.

What’s your favorite flavor of Starburst?
Never tried them. Thought they were all the same flavor, no?

If you could be any animal in the world, what animal would you be and why?
Super easy question. A dog. I am kind of a mutt at heart. Dogs are loyal, totally honest and display unconditional love all the time. Not enough dogs in the world. Having your face licked by your dog is one of the greatest pleasures on god’s earth. Pure limbic heaven.

You’re a new addition to the crayon box. What color would you be and why?
Tough one, I like the color blue, the color of the sky, the color of the ocean. I think there is a lot of beauty and peace to be found in being in a natural setting. Being near the ocean or on the water has a real calming effect on me. So I guess ocean blue.

Sunday 2.6.17

Andy

“Super Swole Sunday”
5 Rounds:
10 Close Grip Push-ups
15 Dumbbell Bent Over Rows (each arm) (50/35)
20 Strict Presses (45/35#)
25 Banded Pull-aparts
500 Meter Row

Rest as needed between rounds
Post scores to comments.

Box Brief
Alright New England, there’s only 1 week left in our Nutrition Challenge! The sheet to sign up for your weight-out is up at the front desk. You must weigh-out by Tuesday the 14th if you want to be in the running to win.

And remember, if you are attending the CRASH B’s send Morgan an email letting him know.


Saturday 2.4.17

Martha

“Big Gig”
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee Dumbbell Box Step-Ups (50/35#)
1:00 Bike for Calories
1:00 Rest

Post scores to comments.

Box Brief
Please welcome our new CFNE intern to the team, Krysta Banfield!
Be sure to say hi when you see her around the gym!

Welcome to the family, Krysta!

I have always been an active person playing soccer competitively throughout high school and college. I found CrossFit a few years after graduating when I was looking for a way to change up my workout routine. It easily became an essential part of my life. I’ve made lasting friendships through this community. The best benefit has been that it made working out fun again. Exercise is such an important component of living a healthy life and we are more likely to do something we enjoy. I hope to add to the already enjoyable, inspiring atmosphere at CFNE as a coach. I’m excited to learn all I can from the coaches as well as the members.

Friday 2.3.17

Big Bri

“Salt N’ Peppah”
AMRAP 18:
30 Push Jerks (115/80#)
30 Box Jumps (24/20″)
30 Calorie Row
30 Toes-to-Bar

Post scores to comments.

Box Brief
Congrats to everyone in the January Committed Club!
 

Kristen Riley – 28
Sharon Winn – 28
Toni Indresano-DiRuscio – 26
Jill Lorion – 25
Eric Bazigian – 25
Kyle Toto – 25
Nick de Peyster – 25
Rebecca Cahaly – 25
Gradon Winn – 24
April Quinn-Paquet – 24
Shelly Shaw – 24
Alexandra Cameron – 23
Prabhu Radhakrishnan – 23
Karen Hayes – 23
Raymonde Arseneau – 23
Sarah Schuler – 23
Patti Jeanne Barry – 23
Michael Gray – 23
Patrick Quinn Paquet – 22
Todd Himstead – 22
Martha Fan – 22
Michelene Flanignon – 22
Lynn Connor – 22
Julia Abbott – 22
Sarah Gardner – 22
Tricia D’Agastino 22
Sam Landau – 22
Paul Bevilacqua – 22
Daisy Powers – 22
Dmytro Boyko -22
Nell Getz – 22
Cheri Brisebois – 22
Simone Gill – 22
Mark McGraw – 22
Nimish Shah – 22
Sam Giorgio – 21
Jen Westberg – 21
Toby de Peyster – 21
Cary Collins – 21
Chris Harvey – 21
Larry Lepard – 21
Maira Coelho – 21
Alison Carothers – 21
Jerry Fireman – 21
Courtney Kelley – 20
Erin O’Dea – 20
Jamie Sheridan – 20
Liz Messina – 20
Julie Trask – 20
Jared Harris – 20
Liz Gelotte – 20
Laurie Davis – 20
Tim Lawter – 20
Susan Weiss – 20
Ronda Rockett – 20
Lizzy MacGregor – 20
Paola Briamonte – 20

Thursday 2.2.17

Melinda

Bring a Friend Day

“Tandem”

Teams of 2, AMRAP 20:
60/40 Calorie Bike
30 Kettlebell Swings (70/53#)
8 Rope Climbs

Box Brief
Alright CFNE, registration for the CRASH B’s is closed. If you signed up for the event, please email Morgan so he can start to organize the logistics of getting everyone there and going out to eat afterwards.

Wednesday 2.1.17

Krystal

“Bar Crawl”
Teams of 3:

AMRAP 7:
Bench Press
50 Bench Press (135/95#)
50 Bench Press (155/105#)
AMRAP Bench Press (185/135#)
Rest 3:00

AMRAP 7:
50 Front Squat (135/95#)
50 Front Squat (155/105#)
AMRAP Front Squat (185/135#)
Rest 3:00

AMRAP 7:
50 Deadlifts (185/135#)
50 Deadlifts (225/155#)
AMRAP Deadlifts (275/185#)

Post team scores to comments.

Box Brief
Congrats CFNE on some awesome January achievements!