Monday 4.24.17

Cary

OPEN
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest-to-Bar Pull-ups
50 Double-unders

PERFORMANCE
“Heartbreak Kid”
3 Rounds:
10 Front Squats (155/105)
20 Chest-to-Bar Pull-ups
50 Double-unders

FITNESS
“Heartbreak Kid”
3 Rounds:
10 Front Squats (135/95)
20 Pull-ups
50 Single-unders

Compare scores HERE.
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Box Brief
What do we do best as a CFNE family? We come together, we celebrate each other, and we help to make a difference. Let’s do that for Boston Children’s Hospital! As we have been mentioning, Sarah Gardner from CFNE is about to host her seventh Yoga Reaches Out fundraiser at Gillette Stadium on Sunday, April 30th. If each of you made a small donation to our team, imagine the difference it would make in the lives of children and their families that are being treated at Boston Children’s Hospital. Thank you for helping, click here to donate.

Sunday 4.23.17

David

OPEN – PERFORMANCE – FITNESS

“Dreamboat”
21-18-15-12-9-6-3
Calorie Row
Strict Press (75/55)

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Box Brief
*** Save the Date ***

First Buds & Suds of 2017 — Friday, May 5 @ 6:30pm
Instead of our usual 6:30pm class, come out for some surprise team workouts,
then stick around after for some libations with friends.

Saturday 4.22.17

Paul

OPEN & PERFORMANCE
“Playground”
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53) 
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

FITNESS
“Playground”
1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings(53/35)
9 Goblet Squats (53/35)

Post scores to comments.

Box Brief
What do we do best as a CFNE family? We come together, we celebrate each other, and we help to make a difference. Let’s do that for Boston Children’s Hospital! As we have been mentioning, Sarah Gardner from CFNE is about to host her seventh Yoga Reaches Out fundraiser at Gillette Stadium on Sunday, April 30th. If each of you made a small donation to our team, imagine the difference it would make in the lives of children and their families that are being treated at Boston Children’s Hospital. Thank you for helping, click here to donate.

Friday 4.21.17

Bethany

OPEN & PERFORMANCE
“Franchise”
21-15-9:
Push Jerks (135/95)
Chest-to-Bar Pull-ups

FITNESS
“Franchise”
21-15-9:
Push Jerks (95/65)
Pull-ups

After the Open, the top 200 athletes in each of the Masters Age Divisions (35-60+) move on to the Master’s Qualifier. Athletes have from Thursday to Monday to complete all the workouts that were released by CrossFit last night. Today’s class workout is taken Master’s Qualifier. CFNE has 15 Athletes competing over the next few days. Let’s get behind our fellow members as they look to reach the CrossFit Games!

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Box Brief
*** Save the Date ***
First Buds & Suds of 2017 — Friday, May 5 @ 6:30pm
Instead of our usual 6:30pm class, come out for some surprise team workouts,
then stick around after for some libations with friends.

Thursday 4.20.17

Amie!

OPEN & PERFORMANCE
“Benchwarmers”
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run

FITNESS
“Benchwarmers”
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (115/80)
400m Team Run

We often see the bench press used for strength work, but not often in conditioning pieces. Partnering up allows us enough space and equipment to execute this today. The bench press is a great movement to complement our more frequently seen overhead presses. It works the deltoids and the triceps, which are both used when going overhead. This transferability keeps it functional and constantly varied. 

Post team scores to comments.

Box Brief
*** Save the Date ***
First Buds & Suds of 2017 — Friday, May 5 @ 6:30pm
Instead of our usual 6:30pm class, come out for some surprise team workouts,
then stick around after for some libations with friends.

Wednesday 4.19.17

Judi

OPEN – PERFORMANCE – FITNESS

“Front Row”
Front Squat – Heavy Single
High Hang Squat Clean – Heavy Single
Squat Clean – Heavy Single

Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness. Click here to hear more on this in Ben’s latest talk. 

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Box Brief
The 2017 CrossFit Games Masters Qualifier begins Thursday night!
15 CFNE Masters will be throwing down Friday, Saturday and Sunday–be sure to wish them luck when you see them around the gym this weekend:

Sean “Potsy” Potter
Brian “Big Bri” Curley

Dave Hamel
Heather Bergeron
Julie Marobella
Michelle Marshall
Mike Giorgio
Bubba Hagood
Casey Congel
Susan Weiss
Ernie Parizeau
Karen Hayes
Jerry Fireman
Colleen Neutra
Bethany Hart Gerry

Tuesday 4.18.17

Cary

OPEN
“Crowbar”
AMRAP 4:
18 Power Snatch (95/65)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch (115/80)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch (135/95)
12 Burpee Pull-ups
Max Calorie Row

PERFORMANCE & FITNESS
“Crowbar”
AMRAP 4:
18 Power Snatch (75/55)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch (95/65)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch (115/80)
12 Burpee Pull-ups
Max Calorie Row

Complementing the longer workouts of both Saturday and Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results. 

Post scores to comments.

Box Brief
What do we do best as a CFNE family? We come together, we celebrate each other, and we help to make a difference. Let’s do that for Boston Children’s Hospital! As we have been mentioning, Sarah Gardner from CFNE is about to host her seventh Yoga Reaches Out fundraiser at Gillette Stadium on Sunday, April 30th. If each of you made a small donation to our team, imagine the difference it would make in the lives of children and their families that are being treated at Boston Children’s Hospital. Thank you for helping, click here to donate.

Monday 4.17.17

Happy Birthday Dan!!

OPEN – PERFORMANCE – FITNESS

“Marathon Monday”
2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 KB Swings (53/35#)
400m Run
26 Sit-Ups
400m Run
26 Deadlifts (75/55#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20″)

Best of luck to CFNE members Amie, Scott, Paul, David, Cary, and Judi as they take on today’s Boston Marathon! Today is a great example of how CrossFit training carries over to our goals and aspirations outside the gym, whether it be other sporting events or everyday activities.

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Box Brief
***Marathon Monday Schedule***
ONE CLASS – 6:00am

Come out to Coach Harry’s after for some Marathon Monday fun, food and friends!

Sunday 4.16.17

Becca

OPEN – PERFORMANCE – FITNESS 

“Thumper”
AMRAP 15:
1 Round of Strict “Cindy”
30 Double-unders

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Box Brief
*** Easter & Marathon Monday Schedule ***
Easter Sunday, April 16: Open Gym – 6:00-9:00am
Marathon Monday, April 17: One Class – 6:00am

Saturday 4.15.17

Martha & Arlo

OPEN & PERFORMANCE
“Amma”
4 Rounds:
15 Burpee Box Jumps (24/20″)
20 Calorie Row
16 Hang Power Snatch (95/65#)
Hill Run

FITNESS
“Amma”
4 Rounds:
15 Burpee Box Jumps (24/20″)
20 Calorie Row
16 Hang Power Snatch (95/65#)
Hill Run

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Box Brief
*** Easter & Marathon Monday Schedule ***

Easter Sunday, April 16: Open Gym – 6:00-9:00am
Marathon Monday, April 17: One Class – 6:00am

Friday 4.14.17

Sarah

OPEN – PERFORMANCE – FITNESS

“Frantic”
4 Rounds:
21/18 Calorie Bike
18 Thrusters (65/45#)
15 Pull-ups

Ben gave another talk on Tuesday regarding intensity. In it he noted, “Intensity is the independent variable most commonly associated with favorable adaptation. What that means is the harder you work intensity, the faster you are going to get your results.” If you’ve ever been on a Schwinn Bike or done Fran (Thursters and Pull-ups), you know the intensity that comes along with them. To hear the whole Intensity and Results talk, click here.

We will be posting these talks as they happen in the CFNE Family Group on Facebook. If you are a member at CFNE and are not currently in this group, please email Christine if you would like to be added!

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Box Brief
*** Easter & Marathon Monday Schedule ***

Easter Sunday, April 16: Open Gym – 6:00-9:00am
Marathon Monday, April 17: One Class – 6:00am

Thursday 4.13.17

Cecile

OPEN – PERFORMANCE – FITNESS

“Family Feud”
Class divides into even teams:
AMRAP 20:
50m Prowler Push (95/45#)
100m Sandbag Run (50/35)
200m Run

*Athletes move through in order. As soon as one athlete clears the prowler station, the next can start.

Teamwork is the process of working collaboratively with a group of people in order to achieve a goal. We encounter teamwork everyday at work, in athletics, and within our family units. Teamwork requires communication, problem solving, leadership, risk taking, and trust. Flexing our teamwork muscles in the gym on workouts like today prepares us to apply these lessons to every other area of life that you wish to be successful in.

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Box Brief
*** Easter & Marathon Monday Schedule ***

Easter Sunday, April 16: Open Gym – 6:00-9:00am
Marathon Monday, April 17: One Class – 6:00am

Wednesday 4.12.17

John

OPEN
“DT”
5 Rounds:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)

PERFORMANCE
“DT”
5 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Push Jerks (135/95#)

FITNESS
“DT”
5 Rounds:
12 Deadlifts (115/80#)
9 Hang Power Cleans (115/80#)
6 Push Jerks (115/80#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Compare scores HERE.
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Box Brief
*** Easter & Marathon Monday Schedule ***

Easter Sunday, April 16: Open Gym – 6:00-9:00am
Marathon Monday, April 17: One Class – 6:00am

Tuesday 4.11.17

Krysta

OPEN – PERFORMANCE – FITNESS

“Team Boat Race”
6 Rounds:
500 Meter Row
400 Meter Run

*Partners complete full rounds, then switch.
(Three rounds per partner.)

At least once a week, we program a day that doesn’t involve any dynamic shoulder movements like kipping pull-ups or snatching. Today’s team twist on Boat Race, a classic CFNE benchmark, is a great example. Taking a glance around the gym you will see 10+ Crossover Symmetry stations and the newest addition, our Shoulder Rehabilitation Protocol. Shoulders are the most injured body part in our world, so taking the proper measures to ensure they remain intact is very important. Healthy shoulders allow us to do daily tasks pain free and let us come back to the gym everyday and continue to improve our fitness without restrictions.

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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 4.10.17

Hamel

OPEN – PERFORMANCE – FITNESS

“Powerball”
27-21-15-9:
Power Snatch (75/55#)
Wallballs (20/14#)
Calorie Row

Last Wednesday, we spent a lot of time working on the Snatch and positions that get us to the Snatch. Between the 4:30 and 5:30 classes, Ben gave a great talk on why we periodically spend the whole hour of class drilling this movement and how it fits in to what we are trying to accomplish in CrossFit. If you missed the talk or would like to look back on it, click here.

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

Sunday 4.9.17

@norgam

SUNDAY FUNDAY OPEN GYM
7:00AM-NOON

“SPF 400”
10-8-6-4-2:
Bench Press (135/95#)
Strict Pull-ups

400 Meter Emtpy Sled Push

10-8-6-4-2:
Bench Press (135/95#)
Strict Pull-ups

When compared to the overhead press, the bench press is the least functional of the two. In daily life, we press objects overhead from a standing position far more often than we press object off of our chests from our backs. However, because we are able to lift more weight and because it works the triceps and the deltoids, muscles groups we also utilize in the press, the bench press assists in improving our overall strength to maximize our potential going overhead. 

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

Saturday 4.8.17

Coach Dan

OPEN
“Sand Bar”

Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (155/105#)
400m Sandbag Run (50/35#)
75 Front Squats (155/105#)
400m Sandbag Run (50/35#)

PERFORMANCE
“Sand Bar”
Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (135/95#)
400m Sandbag Run (50/35#)
75 Front Squats (135/95#)
400m Sandbag Run (50/35#)

FITNESS
“Sand Bar”
Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (115/80#)
400m Sandbag Run (50/35#)
75 Front Squats (115/80#)
400m Sandbag Run (50/35#)

Time to break in the new sandbags! Whether you are a first responder or a mother, the ability to carry something or someone on your shoulder cannot be understated. The weight balance of the sandbag greatly resembles the unstable nature of an unconscious patient or a moving child.

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

Friday 4.7.17

Travaun

OPEN & PERFORMANCE
“Happy Hour”
3 Rounds:

12 Power Cleans (135/95#)
12 Chest-to-Bar Pull-ups
12 Jerks (135/95#)
12 Toes-to-Bar

FITNESS
“Happy Hour”
3 Rounds:

12 Power Cleans (115/80#)
12 Pull-ups
12 Jerks (115/80#)
12 Toes-to-Bar

Post new scores to comments.

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

Thursday 4.6.17

Lynn

OPEN & PERFORMANCE
“Throw Back Thursday”

AMRAP 20:
Teams of 3:
7 Kettlebell Swings (70/53#)
7 Box Jumps (24/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint

FITNESS
“Throw Back Thursday”
AMRAP 20:
Teams of 3:
7 Kettlebell Swings (53/35#)
7 Box Jumps (24/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint

* Partners complete full rounds, then switch.

If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, the intensities of these efforts would look much different. The more rest we have, the more power or intensity we can put into each run. Relating this to our team workout today, completing full rounds as opposed to breaking the work up as needed creates longer rest periods and more intense bouts of work.

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

Wednesday 4.5.17

Naomi

OPEN & PERFORMANCE
“Upper Deck”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single

FITNESS
“Upper Deck”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Power Snatch + OHS – Build to a Heavy Single

The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed, balance, coordination, etc.). This is why it is  difficult to learn, yet so satisfying to improve upon. Picking something up from the ground and putting it overhead explosively is a basic human movement. Doing it efficiently requires practice in many different positions. Today, the overhead squat will help us lock down the positioning we are looking to receive our snatches in and the snatch balance adds speed to this positioning before we put it all together in the squat snatch. 

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Box Brief
Congrats to the March Commitment Club!!!

Super Committed Club
Sharon Winn – 29

Rebecca Cahaly – 28
Matt Lescoe – 28
Julia Abbott – 26
Karen Hayes – 27
Prabhu Radhakrishnan – 27
Lindsey Polivy – 26
Toni Indresano-DiRuscio – 26
Kevin Burati – 26
Nell Getz – 25
Michael Gray    – 25

Committed Club
Nick de Peyster – 24

Michelle Marshall – 24
Kristen Riley – 24
Gradon Winn    – 24
Elizabeth Morrison – 24
Michelene Flanigon – 24
Sam Giorgio – 24
Toby De Peyster – 24
April Quinn-Paquet – 23
Daisy Powers – 23
Susan Weiss    – 23
Tricia D’Agostino – 22
Dmytro Boyko – 22
Kyle Toto – 22
Lynsey Smith – 22
Claire Lyons – 22
Lexie Cameron – 22
Brian Curley – 22
Jill Lorion – 22
Cheryl Jauch – 22 
Glenn Cahaly – 22
Kim Hardin – 21
Lara Vukson – 21
Lynn Connor    – 21
Todd Himstead – 21
Simone Gill – 21
Lizzy MacGregor – 21
Nathan Bluhm – 21
Sarah Gardner – 21
Julie Trask – 20
Kristen Pritchett – 20
Maira Tavares Coelho – 20
Allison Pfannenstiehl – 20
Naomi Fener    – 20