Sunday 3.26.17

Tom

“Pump It Up V2”

Open – Fitness – Performance:

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)

Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s

Saturday 3.25.17

Sharon

“Dreamwork”
Open/Performance/Fitness:

Teams of 3, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 Toes-to-Bar

*One athlete working at a time
*Full round, then switch

Post scores to comments.

Box Brief
Congrats to all the CFNE athletes that competed in the 2017 Open, and big thanks to everyone who came out the 17.5 Party at Tilt 2!

Friday 3.24.17

Katrin, Jono, Tori

OPEN
“Open 17.5”
10 RFT:
9 Thrusters (95/65#)
35 Double-unders

PERFORMANCE
“Open 17.5”
10 RFT:
9 Thrusters (95/65#)
35 Double-unders

FITNESS
“Open 17.5”
10 RFT:
9 Thrusters (65/45#)
35 Single-unders

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury @ 5:30pm

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.

Thursday 3.23.17

Bethany

OPEN
Rest.

PERFORMANCE
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury @ 5:30pm

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.

Wednesday 3.22.17

Glenn

OPEN
“Front & Center”

3x3 Power Clean
3x3 Front Squat

Then,

3 RFT:
21/15 Calorie Bike
15 Pull-ups
9 Burpees

PERFORMANCE
“Front & Center”
3x3 Power Clean
3x3 Front Squat

Then,

3 RFT:
21/15 Calorie Bike
15 Pull-ups
9 Burpees

FITNESS
“Front & Center”
3x3 Power Clean
3x3 Front Squat

Then,

3 RFT:
21/15 Calorie Bike
15 Pull-ups
9 Burpees

Fitness is an increased work capacity across broad time and modal domains. Programs that are biased towards one end of the spectrum (ex. strength or endurance) will suffer outside of their one-sided time domains and loads. For example, a program biased towards performing your best on the football field will prepare you very well for heavier loads within a 5-8 minute time domain, but getting pulled outside of those parameters will most likely reveal an imbalance in fitness. While there is nothing wrong with that training, it is very different from GPP or General Physical Preparedness, which trains all aspects of fitness without leaning on one more than the others. The occasional heavy day, like today, creates and tests balance in fitness. With GPP, we don’t just want a 3-minute mile or an 800lb back squat. We want to be somewhere in the middle, the best of both worlds.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury @ 5:30pm

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.

Tuesday 3.21.17

Nell

OPEN
“Bell Hop”
25 Kettlebell Swings (70/53#)

50 Sit-ups
100 Double-unders
20 Kettlebell Swings (70/53#)

40 Sit-ups
80 Double-unders
15 Kettlebell Swings (70/53#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (70/53#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (70/53#)
10 Sit-ups
20 Double-unders

PERFORMANCE
“Bell Hop”
25 Kettlebell Swings (53/35#)

50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)

40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders

FITNESS
“Bell Hop”
25 Kettlebell Swings (53/35#)

50 Sit-ups
100 Single-unders
20 Kettlebell Swings (53/35#)

40 Sit-ups
80 Single-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Single-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Single-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Single-unders

We often hear the term “midline stabilization” in the context of safety during exercise. An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in todays workout will test our midline. If we lose our midline stability, especially during the higher skill double-unders, this movement will become increasingly inefficient due to poor transmission of power.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.

Monday 3.20.17

Kerri

OPEN
“Open 17.4”
AMRAP 13:
55 Deadlifts (22/155#)
55 Wallballs (20/14#)
55 Cal Row
55 HSPU

PERFORMANCE
“Steel Yard”
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans (135/95#)
9 Front Squats (135/95#)
6 Push Jerks (135/95#)
3 Thrusters (135/95#)

FITNESS
“Steel Yard”
AMRAP 13:
15 Deadlifts (95/65#)
12 Hang Power Cleans (95/65#)
9 Front Squats (95/65#)
6 Push Jerks (95/65#)
3 Thrusters (95/65#)

One bar, five movements – strength necessary! Strength in isolation can be defined as how hard your muscles can contract to apply force. However, this definition doesn’t say much about strength’s application to real-world tasks. True strength can be measured by our muscle’s ability to apply force in a productive manner. Biceps curls and triceps pushdowns are “sexy” movements in mainstream fitness, but provide little to no benefit in everyday life. What these movements lack that functional movements like push jerks and hang cleans do not is the neuromuscular piece. The barbell movements in today’s workout require a great deal of coordination, accuracy, agility, and balance – in other words, technique. Movements that challenge us to develop these physical skills allow us to excel outside the gym, whether we have to lift 50lb bags of mulch or shovel 16 inches of snow.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.

Sunday 3.19.17

Ben & Harley Love

OPEN
Rest.

PERFORMANCE
“Tidal Wave”
10-9-8-7-6-5-4-3-2-1:
Bench Press (135/95#)
Strict Pull-ups
*25 Double-unders after each round

FITNESS
“Tidal Wave”
10-9-8-7-6-5-4-3-2-1:
Bench Press (115/80#)
Strict Pull-ups
*35 Single-unders after each round

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open party sponsored by Paleo Power Meals and KillCliff.

Saturday 3.18.17

Sharon

OPEN
“Caitlin” 

2K Row
120 Calorie Bike
1600m Run

 

PERFORMANCE
“Caitlin” 
2K Row
120 Calorie Bike
1600m Run

FITNESS
“Caitlin” 
2K Row
120 Calorie Bike
1600m Run

Today we honor the life of a dear friend of our community, Caitlin Clavette, with a memorial workout in her name. Caitlin tragically lost her life in an automobile accident on February 12, 2016. Caitlin loved CrossFit, and was an avid triathlete. In her races, she would raise money for the MSPCA (Mass Society for the Prevention of Cruelty to Animals), to support her love for animals in need.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***
Friday, March 24 at CrossFit Tilt II in Sudbury

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open party sponsored by Paleo Power Meals and KillCliff.

Friday 3.17.17

John

OPEN
“Open 17.4”
AMRAP 13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55 Calorie Row
55 Handstand Push-ups

PERFORMANCE
“Open 17.4”
AMRAP 13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55 Calorie Row
55 Handstand Push-ups

FITNESS
“Open 17.4”
AMRAP 13:
55 Deadlifts (135/95#)
55 Wallballs (20/10#)
55 Calorie Row
55 Hand Release Push-ups

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 6:30pm

This week’s Friday Night Lights will be a bit special. The first heat will kick off with athletes from Crossroads Adaptive Athletic Alliance, and will be followed by the CFNE coaches and members. Come out and cheer on our athletes through the Week 4 of the Open, sponsored by NOBULL!

Thursday 3.16.17

Ben & Coach Glassman

OPEN
Rest.

PERFORMANCE
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 6:30pm

This week’s Friday Night Lights will be a bit special. The first heat will kick off with athletes from Crossroads Adaptive Athletic Alliance, and will be followed by the CFNE coaches and members. Come out and cheer on our athletes through the Week 4 of the Open, sponsored by NOBULL!

Wednesday 3.15.17

Javi

OPEN
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups

100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

PERFORMANCE
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

FITNESS
“C2 Cindy”
AMRAP 5:

2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

100 Single-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Single-unders
Max Cal Row in time remaining

Two weeks ago we tested the CrossFit benchmark workout, Cindy, which has a 20 minute time domain. Today’s training incorporates six total rounds of a modified Cindy, jump rope, and a max effort row to finish. The combination of these factors along with the time domain being cut down into two five minute windows allows us to fit a whole lot more intensity into our day than if we were to perform regular Cindy. Intensity is the variable most commonly associated with optimizing favorable results. If we can do more work in less time, we get fitter faster.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 6:30pm

This week’s Friday Night Lights will be a bit special. The first heat will kick off with athletes from Crossroads Adaptive Athletic Alliance, and will be followed by the CFNE coaches and members. Come out and cheer on our athletes through the Week 4 of the Open, sponsored by NOBULL!

Tuesday 3.14.17

Daisy

OPEN
“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (225/155#)

PERFORMANCE
“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (205/145#)

FITNESS
“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (185/135#)

Going out on a bike ride with the family can bring everyone closer together and create memories that last a lifetime. So can suffering with your friends on an AirDyne. We know from experience that one of these activities is much more enjoyable than the other. However, pushing our limits in the gym on a bike that goes nowhere allows us to get on bikes that can go anywhere with our children or grandchildren for a very long time. As an added bonus, doing wallballs and deadlifts allows us to pick up said children and throw them at least 9-10ft in the air safely! 

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** SNOW DAY SCHEDULE ***
Due to inclement weather tomorrow (Tuesday), we will be operating on an abbreviated schedule.
Regular classes through 9:30am, closed at 10:30am. No afternoon or evening classes.
Stay safe (and warm)!

Monday 3.14.17

Dima

OPEN
“Open 17.3”

PERFORMANCE
“Dumb & Dumber”
AMRAP 12:
300m Row
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang

FITNESS
“Dumb & Dumber”
AMRAP 12:
300m Row
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang

More dumbbells! In a recent interview, Greg Glassman says of the benefit of dumbbell training that, “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” Dumbbells provide us with a different and more difficult challenge than barbells in the same way that ring dips challenge us more than dips on parallel bars or a bench. Training with the less stable dumbbell makes training with a more stable object like the barbell an easier task. Similarly, if I am proficient with ring dips, stable dips will be a walk in the park. In everyday life we hardly ever have to pick up something that is perfectly symmetrical like a barbell. Training with odd(er) objects prepares us for these tasks.

Explanation of the Three Daily Tracks

Post scores to comments.

Box Brief
*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 6:30pm

This week’s Friday Night Lights will be a bit special. The first heat will kick off with athletes from Crossroads Adaptive Athletic Alliance, and will be followed by the CFNE coaches and members. Come out and cheer on our athletes through the Week 4 of the Open, sponsored by NOBULL!

Sunday 3.12.17

Happy Birthday, Harry!

OPEN
Rest.

PERFORMANCE
4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull-Aparts
30 Sit-ups
Rest as needed between rounds

FITNESS
4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull-Aparts
30 Sit-ups
Rest as needed between rounds

Explanation of Fitness, Performance, and Open Tracks
Post scores to comments.

Box Brief
*** Save The Date — Fittest on Earth Screening ***
Monday, March 13 in Cambridge
Landmark Kendall Square Cinema

Join Ben, Katrin and the CFNE coaches at the Boston screening of the 2017 CrossFit Games documentary!
Purchase tickets here!

The 2016 Reebok CrossFit Games were a grueling five-day, 15-event test to find the fittest man and woman on Earth. “Fittest on Earth: A Decade of Fitness” follows the dramatic story of the top athletes who qualified and competed and offers an inside look at what it takes to be among the world’s elite athletes, both in training and on the competition floor. The CrossFit Games challenge competitors to perform intense physical tasks, but the hardest part is sometimes mental. Athletes often learn the details of the events only minutes before they begin, and everyone handles the pressure differently.

Saturday 3.11.17

Happy Birthday, Geoff!

OPEN
“Metal Medley”
Teams of 3:

For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

PERFORMANCE
“Metal Medley”
Teams of 3:

For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

FITNESS
“Metal Medley”
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (75/55#)
50 Barbell Burpees

Explanation of Fitness, Performance, and Open Tracks
Post scores to comments.

Box Brief
*** Save The Date — Fittest on Earth Screening ***
Monday, March 13 in Cambridge
Landmark Kendall Square Cinema

Join Ben, Katrin and the CFNE coaches at the Boston screening of the 2017 CrossFit Games documentary!
Purchase tickets here!

The 2016 Reebok CrossFit Games were a grueling five-day, 15-event test to find the fittest man and woman on Earth. “Fittest on Earth: A Decade of Fitness” follows the dramatic story of the top athletes who qualified and competed and offers an inside look at what it takes to be among the world’s elite athletes, both in training and on the competition floor. The CrossFit Games challenge competitors to perform intense physical tasks, but the hardest part is sometimes mental. Athletes often learn the details of the events only minutes before they begin, and everyone handles the pressure differently.

Friday 3.10.17

Claire

OPEN
“Open 17.3”
Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.

PERFORMANCE
“Open 17.3”
Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)

*If all reps are completed, time cap extends by 4 minutes.

FITNESS
“Open 17.3”
Prior to 8:00, complete:

3 rounds of:
6 pull-ups
6 squat snatches (45/35)
Then, 3 rounds of:
7 pull-ups
5 squat snatches (75/55)
*Prior to 12:00, complete 3 rounds of:
8 pull-ups
4 squat snatches (95/65)
*Prior to 16:00, complete 3 rounds of:
9 pull-ups
3 squat snatches (115/75)
*Prior to 20:00, complete 3 rounds of:
10 pull-ups
2 squat snatches (135/95)

*If all reps are completed, time cap extends by 4 minutes.

Explanation of Fitness, Performance, and Open Tracks
Post scores to comments.

Box Brief
***Save the Date — Open 17.3 Friday Night Lights***

Friday, March 10 @ 6:30pm

Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. This week’s Friday Night Lights is presented by Fuel For Fire. Come swing by to cheer on our athletes in the third week of the Open, and get in on some tasty concoctions from FFF.

Thursday 3.9.17

Sharon

OPEN
Rest.

PERFORMANCE
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — Fittest on Earth Screening ***
Monday, March 13 in Cambridge
Landmark Kendall Square Cinema

Join Ben, Katrin and the CFNE coaches at the Boston screening of the 2017 CrossFit Games documentary!
Purchase tickets here!

The 2016 Reebok CrossFit Games were a grueling five-day, 15-event test to find the fittest man and woman on Earth. “Fittest on Earth: A Decade of Fitness” follows the dramatic story of the top athletes who qualified and competed and offers an inside look at what it takes to be among the world’s elite athletes, both in training and on the competition floor. The CrossFit Games challenge competitors to perform intense physical tasks, but the hardest part is sometimes mental. Athletes often learn the details of the events only minutes before they begin, and everyone handles the pressure differently.

Wednesday 3.8.17

Nell & Daisy

Fitness, Performance, Open

“The needs of Olympic athletes and our grandparents differ by degree, not kind.”
– Greg Glassman, founder of CrossFit

What are your goals?
It is to lose body fat, and look better naked?  Is it to become a better skier, and perform better at pickup basketball on Tuesday nights? Is it to compete in local competitions?

Each day at CrossFit New England, we want to track towards your specific goals.
We can do that by tailoring each workout into three categories, each with a unique purpose:
Fitness, Performance, and Open.

These tracks are entirely designed with the goal of the athlete in mind, and has absolutely no ties to individual ability level. Whether we are a new CrossFitter, or going on our 10th year of CrossFit, it is our individual goals that determine our track and not our abilities.

These subtle, yet important changes to each workout allow us to create the ideal training day for you, while keeping what we know and love, our exciting group classes, together. We actually were doing this before inside classes, and now it’s just a little more formal

Explanation of the three tracks:

Fitness
Those looking to look better naked. Loose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts, but is not looking to compete in local or online CrossFit competitions.

Performance
Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.

Open
Looking to train for the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in competition.

To pull back the curtain a bit, here’s how we create our workouts.
We create the overarching “Workout of the Day”, using our unique programming template and formula. From there, we alter this workout just slightly for all three tracks, purely based on the goals of the athlete. This is not three separate programs – it’s simply three variations of the “Workout of the Day”, with your goals in mind.

OPEN
“Bullseye”
EMOMx16:
Min 1 – 15 Sumo Deadlift High-pulls (75/55#)
Min 2 – 15 Wallballs (20/14#)
Min 3 – Max Calorie Bike
Min 4 – Rest

PERFORMANCE
“Bullseye”

EMOMx16:
Min 1 – 15 Sumo Deadlift High-pulls (75/55#)
Min 2 – 15 Wallballs (20/14#)
Min 3 – Max Calorie Bike
Min 4 – Rest

FITNESS
“Bullseye”

EMOMx16:
Min 1 – 15 Sumo Deadlift High-pulls (75/55#)
Min 2 – 15 Wallballs (20/14#)
Min 3 – Max Calorie Bike
Min 4 – Rest

Box Brief
*** Save The Date — Fittest on Earth Screening ***
Monday, March 13 in Cambridge
Landmark Kendall Square Cinema

Join Ben, Katrin and the CFNE coaches at the Boston screening of the 2017 CrossFit Games documentary!
Purchase tickets here!

The 2016 Reebok CrossFit Games were a grueling five-day, 15-event test to find the fittest man and woman on Earth. “Fittest on Earth: A Decade of Fitness” follows the dramatic story of the top athletes who qualified and competed and offers an inside look at what it takes to be among the world’s elite athletes, both in training and on the competition floor. The CrossFit Games challenge competitors to perform intense physical tasks, but the hardest part is sometimes mental. Athletes often learn the details of the events only minutes before they begin, and everyone handles the pressure differently.

Tuesday 3.7.17

Katrin, Jono, Tori

Fitness, Performance, Open

“The needs of Olympic athletes and our grandparents differ by degree, not kind.”
– Greg Glassman, founder of CrossFit

What are your goals?
It is to lose body fat, and look better naked?  Is it to become a better skier, and perform better at pickup basketball on Tuesday nights? Is it to compete in local competitions?

Each day at CrossFit New England, we want to track towards your specific goals.
We can do that by tailoring each workout into three categories, each with a unique purpose:
Fitness, Performance, and Open.

These tracks are entirely designed with the goal of the athlete in mind, and has absolutely no ties to individual ability level. Whether we are a new CrossFitter, or going on our 10th year of CrossFit, it is our individual goals that determine our track and not our abilities.

These subtle, yet important changes to each workout allow us to create the ideal training day for you, while keeping what we know and love, our exciting group classes, together. We actually were doing this before inside classes, and now it’s just a little more formal

Explanation of the three tracks:

Fitness
Those looking to look better naked. Loose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts, but is not looking to compete in local or online CrossFit competitions.

Performance
Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.

Open
Looking to train for the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in competition.

To pull back the curtain a bit, here’s how we create our workouts.
We create the overarching “Workout of the Day”, using our unique programming template and formula. From there, we alter this workout just slightly for all three tracks, purely based on the goals of the athlete. This is not three separate programs – it’s simply three variations of the “Workout of the Day”, with your goals in mind.

OPEN
“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Handstand Pushups

PERFORMANCE
“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Strict Dumbbell Presses (35’s/20’s)

FITNESS
“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Hand-Release Pushups

Post scores to comments.

Box Brief
*** CFNE Open Athletes ***

Reminder that the deadline to submit your 17.2 score is tonight at 8:00pm EST. If you haven’t already, be sure to log into your Games profile and submit ASAP. Scores will be validated by CFNE by Wednesday, so your score will be live on the leaderboard sometime between tonight and Wednesday at 8:00pm.

If you have any questions about scores or navigating the CrossFit Games website, contact ChristineCongrats on a great Week 2 guys!