Tuesday 1.17.17

C4!

3 Rounds:
30 Hang Power Cleans (115/80#)
30 Wallballs (20/14#)
30 Calorie Row

Post scores to comments.

Box Brief
Congrats to Coach Conor, Coach Eamon, Colleen and Casey for making CFNE proud at Wodapalooza over the weekend! Conor finished 4th in Elite Men, Eamon was 5th in Masters 35-39, Colleen took 7th in Masters 50+, and Casey was 11th in Masters 44-49. Glad to have everyone back home this week!

 

Monday 1.16.17

Eric

“The Seven”
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Knees-to-Elbows
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-ups

Post scores to comments.

Box Brief
CFNE, keep up the great work with the Nutrition Challenge! The quality phase ends this Sunday and then we begin the quantity phase. You can pick up your trays from the front desk or at the weekly meeting this Sunday at 12 (only 2 trays per person please). Make sure you’re posting your scores on the class whiteboards and check out the page here if you have any questions.

Saturday 1.14.17

Gavin

“Lights Out”
AMRAP 30:
Teams of 3:
12 Calorie Row
12 Power Snatch (95/65#)
12 T2B

*Each partner completes 1 full round, then rotate. 

Post scores to comments.

Box Brief
CFNE, keep up the great work with the Nutrition Challenge! The quality phase ends this Sunday and then we begin the quantity phase. You can pick up your trays from the front desk or at the weekly meeting this Sunday at 12 (only 2 trays per person please). Make sure you’re posting your scores on the class whiteboards and check out the page here if you have any questions.

Friday 1.13.17

Kev Kelly

“Big Clean Complex”
6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

Compare Scores HERE.
Post New Scores to Comments.

Box Brief
CFNE, keep up the great work with the Nutrition Challenge! The quality phase ends this Sunday and then we begin the quantity phase. You can pick up your trays from the front desk or at the weekly meeting this Sunday at 12 (only 2 trays per person please). Make sure you’re posting your scores on the class whiteboards and check out the page here if you have any questions.

 

Thursday 1.12.17

Doole!

“Chelsea”
EMOMx30:
5 Pull-ups
10 Push-ups
15 Air Squats

Box Brief
CFNE – Please welcome our newest addition to the team… Coach Erin Kiely!!!

After coaching Tennis for over 6 years, and graduating college with a degree in teaching History, I knew I wanted to spend my life helping others learn new things that would improve their lives. It was not until my first CrossFit class in the summer of 2013, that I realized I had found my passion. Since that realization, I have been a Personal Trainer, Spinning instructor, and CrossFit Coach while never feeling like I “work” a day in my life! 

     It has always been so important to me to give 110% in everything I put my mind to, and the atmosphere at CFNE is no different. Being surrounded by those who strive to be the best they can be, who are always hungry to learn, and who never give up, constantly motivate me to make every day better than the last! I am extremely lucky to have the opportunity to share what I’ve learned and how much I’ve grown through CrossFit, and hopefully can motivate others to realize just how much they are capable of achieving. “

Welcome Coach Erin!

Wednesday 1.11.17

Ben

Tri-Sprint Intervals V3
5 Rounds:
AMRAP 4:
20/30 Calorie Row
30 10m Shuttle Sprints
AMRAP Calorie Bike
Rest 4:00 between rounds

Post scores to comments.

Box Brief
On Sunday, Coach Geoff will be participating in the Kill Cliff Tampa Bay Frogman 5k Swim. Geoff will be open water swimming from St. Pete’s to Tampa Bay in honor of Blake Marston (SEAL), who was killed in training 1/10/15. If you are able, please support this great cause. Even the smallest donation goes a long way for Naval Special Warfare Community and Families.

Tuesday 1.10.17

Geoff

“Marston” AMRAP 20:
1 Deadlift* (315/205#)
10 Toes-to-Bar
15 Barbell Burpees

*Note – “Marston” Rx is 405/285.
To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

Post scores to comments.

Box Brief
On Sunday, Coach Geoff will be participating in the Kill Cliff Tampa Bay Frogman 5k Swim. Geoff will be open water swimming from St. Pete’s to Tampa Bay in honor of Blake Marston (SEAL), who was killed in training 1/10/15. If you are able, please
support this great cause. Even the smallest donation goes a long way for Naval Special Warfare Community and Families.

Monday 1.9.17

Kristen

“Gridlock”
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

Box Brief
On Sunday, Coach Geoff will be participating in the Kill Cliff Tampa Bay Frogman 5k Swim. Geoff will be open water swimming from St. Pete’s to Tampa Bay in honor of Blake Marston (SEAL), who was killed in training 1/10/15. If you are able, please support this great cause. Even the smallest donation goes a long way for Naval Special Warfare Community and Families.

Sunday 1.8.17

Jill

“Annie’s on a Boat”
100 Double-unders
50 Calorie Row
50 Sit-ups

80Double-unders
40 Calorie Row
40 Sit-Ups

60 Double-unders
30 Calorie Row
30 Sit-ups

40 Double-unders
20 Calorie Row
20 Sit-ups

20 Double-unders
10 Calorie Row
10 Sit-ups

Post scores to comments.

Box Brief
Sunday Nutrition Challenge Meeting
Sunday, January 8 @ 12:00pm

Saturday 1.7.17

Julie

“Road Rage”
Teams of 3:
AMRAP 25:
100 Calorie Bike
50 Clean & Jerks (95/65)

100 Calorie Bike
50 Clean & Jerks (135/95)

100 Calorie Bike
50 Clean & Jerks (155/105)

100 Calorie Bike
Max Clean & Jerks (185/135)

Post scores to comments.

Box Brief
Sunday Nutrition Challenge Meeting
Sunday, January 8 @ 12:00pm

Friday 1.6.17

Becca

“Hang Loose”
30 Hang Squat Cleans (95/65#)
30 Handstand Push-ups
30 Thrusters (95/65#)
30 Box Jumps (24/20#)
30 Overhead Squats (95/65#)
30 C2B Pull-ups

Post scores to comments.

Box Brief
Next Sunday, Coach Geoff will be participating in the Kill Cliff Tampa Bay Frogman 5k Swim. Geoff will be open water swimming from St. Pete’s to Tampa Bay in honor of Blake Marston (SEAL), who was killed in training 1/10/15. If you are able, please
support this great cause. Even the smallest donation goes a long way for Naval Special Warfare Community and Families.

 

Thursday 1.5.17

John

“Tri Sprint Intervals 2.0”
5 Rounds:

AMRAP 4:
30 10m Shuttle Runs
30/20 Calorie Bike
AMRAP Calorie Row in remaining time

Rest 4:00 between rounds

Post scores to comments.

Box Brief
Congrats to the last Committed Club of 2016!

Kristen Riley – 27
Ryan Martin – 25
Julie Lee – 24
Rebecca Cahaly – 24
Julia Abbott – 23
Michelene Flanigon – 23
Jill Lorion – 23
Karen Hayes – 23
Judy Sunblade – 23
Gradon Winn – 23
Sharon Winn – 22
Elaine Burgess – 22
Larry Lepard – 22
Michelle Marshall – 22
Julian Phan – 22
Brian Curley – 22
Tricia D’Agostino – 21
Ashley Brisebois – 21
Michael Gray – 21
Glenn Cahaly – 21
Dmytro Bouko – 21
Maira Coelho – 21
Lara Vukson – 21
Jerry Fireman – 21
Sarah Gardner – 20
Jamie Sheridan – 20
Michael Tatelman – 20
Collen Neutra – 20
Kim Phillips – 20
Angelo Gianakis – 20
Simone Gill – 20
Nathan Bluhm – 20

New Year Nutrition Challenge

CFNE Bringin In the New Year Nutrition Challenge

Date: 1/2/16 – 2/13/16  |  Cost: $40

Like past challenges, this challenge is going to first and foremost be a “reset” to hopefully allow everyone to get back on track. Nutrition is a critical part of results–no matter how hard you try, you cannot out-train a bad diet. This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, body fat percentage, and biomarkers, amongst many other things. Below you will find the details.

This will be a six-week long, two part challenge. The first two weeks will focus on quality of food. Like Coach Glassman’s first sentence of Fitness in 100 words, we will be eating meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. During the last four weeks, we will dial it in with the same quality food but with an added focus on quantity. To do this in the simplest, most user-friendly way, we will use the same containers from our last nutrition challenge. The containers will control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s size and goals.

There will be weekly meetings for members to attend for feedback, help as well as Q&A. This will be great for everyone to get together to swap ideas, struggles, etc! The first nutrition meeting will take place on Sunday, January 1st at 12:00 PM. This will be the meeting to start the challenge, as well as go over all the details of the expectations, benefits, and rules of the challenge.

PHASE 1
Quality (14 days)

Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.

Protein Carbohydrates Vegetables Fat
Chicken Breast
Chicken Thighs
Center Cut Pork Loin
Fish
90/10 (or above) grass fed beef/bison
Top Sirloin
Top Round
Tenderloin (beef/pork)
Eggs
Ground Turkey Breast (*90/10 or above)
Turkey Tenderloin
Turkey Breast
*NO DELI MEATS
*ALL MEATS MUST BE SKINLESS
Beets
Yam
Sweet Potato
Butternut Squash
Acorn Squash
Plantains
All Fruits
Leafy Greens
Broccoli
Green Beans
Cauliflower
Peppers
Onions
Mushrooms
Asparagus
Zucchini
Eggplant
Cucumber
Radishes
Cabbage
Tomato
Brussel Sprouts
Carrots
Grass Fed Butter
Olive Oil
Coconut Oil
Avocado
Avocado oil
Macadamia oil
Homemade dressings (2 tbsp**)
Olives
Raw Almonds
Raw Pecans
Raw Walnuts
Raw Macadamia Nuts
Raw Nut Butter **
(No other ingredients and must be made with one of the above nuts)

PHASE 2
Quality & Quantity (28 days)

To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.

How many meals per day? Lets keep it simple and look at your t-shirt size! If you aren’t sure where you fall, you can double check with us and we will make sure we have you on the right plan.

Male # of Meals Female # of Meals
Small 3 (Full) Small 3
Medium 4 Medium 3 (Full)
Large 5 Large 4
X-Large/Extremely Active 5 (Full) XL/Extremely Active 4 (Full)

PHASE 1 Point System
(Day 1-14)

4 Points:  Perfect day of eating.
Example:  No cheats.

3 Points:  One minor slip.
Example:  Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one tortilla chip, one Cheerio, one bit or sip of anything that is not allowed.

2 Points:  Significant slip, but not an entire meal.
Example:  One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points:  Major slip, a full meal went bad.
Example:  You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Points:  More than one meal went bad throughout the day.
Example:  You went off the rails at dinner and then went out for drinks.

Bonus points:
1 Point: You worked out that day–either at an affiliate or a workout off the list of travel WODs* (up to 5 in 1 week).
*See below for list of travel WODs

Special Bonus Points
Any athlete that signs up and participates in the C.R.A.S.H.-B. Sprints on Sunday, February 12th will receive 10 bonus points towards the challenge. The C.R.A.S.H.-B. Sprints is an indoor rowing competition where participants compete to post their best 2k scores. The goal is to get a bunch of members together and take this competition by storm. To register, click here.

PHASE 2 Point System
(Day 15-42)

4 Points:  Perfect day of eating.
Example:  No cheats.

3 Points:  One minor slip.
Example:  Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one tortilla chip, one Cheerio, one bit or sip of anything that is not allowed.

2 Points:  Significant slip, but not an entire meal.
Example:  One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points:  Major slip, a full meal went bad.
Example:  You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Points:  More than one meal went bad throughout the day.
Example:  You went off the rails at dinner and then went out for drinks.

Bonus points:
2 Points: You have the correct amount of trays in a day
1 Point: You are within ½ a tray of your daily goal
1 Point You worked out that day–either at an affiliate or a workout off the list of travel WODs* (up to 5 in 1 week).
0 points: You are more than ½ a tray over or under your daily goal.
*See below for list of travel WODs

Special Bonus Points
Any athlete that signs up and participates in the C.R.A.S.H.-B. Sprints on Sunday, February 12th will receive 10 bonus points towards the challenge. The C.R.A.S.H.-B. Sprints is an indoor rowing competition where participants compete to post their best 2k scores. The goal is to get a bunch of members together and take this competition by storm. To register, click here.

The Prizes

All members who are perfect (meaning all 4’s, for the first 2 weeks of the challenge) will receive a $10 coupon to the CFNE store and prizes from our sponsors.

The final winners of the challenge will be determined by total points, as well as changes in body composition, measurements, and body fat.

1st Place:
1 month membership to CFNE
$1000 cash
Prize bag from sponsors 

2nd Place:
1 month membership to CFNE
$100 cash

3rd Place:
1 month membership to CFNE
$100 cash

Travel WODs

Bodyweight
1. 35 Burpees, 50 Sit-Ups, 35 Burpees
2. AMRAP 20: 5 Chest Slapping Pushups, 10 Sit-Ups, 15 Air Squats
3. 4 Rounds: .25m Treadmill Run, 50 Air Squats
4. Tabata – 8 rounds each of 20 seconds “On”, 10 seconds “Rest”:
Pushup, Air Squat, Sit-Ups, Burpees
5. AMRAP 15: 5 Strict Pull-Ups, 10 Jumping Lunges, 15 Sit-Ups

Dumbbells
1. 3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
2. AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
3. AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
4. “Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
5. 4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

Meetings
Every Sunday we will meet to discuss how the past week went and prepare for the next week ahead. These meetings will last about 30 minutes and take place at noon on the following Sundays:

January 1
January 8
January 15
January 22
January 29
February 5
February 12

Frequently Asked Questions:

Should I supplement protein pre- or post workout?
This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, we recommend trying to stick to whole foods.

What about Kill Cliff?
Post workout only

UCAN?

Pre/Post workout only (see recommendations above)

Amino Acids/Electrolytes?
Pre/intra/Post Workout Only

Creatine?

Go for it!

Protein Shakes?
Post workout (within 45 min)

Condiments?
Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Sweeteners?
Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.

What about eating out?
I understand that these cases do come up. For 42 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. Unless you know exactly how that meal was prepared you cannot get full points for it. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 6-week time span.

What if I’m still really hungry?
Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

Tessemae’s dressings?
As long as the ingredients on the label are seen on the food list. There can be no added sugars or other oils.

Coffee/Tea?
These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners. Up to 1 cup a day maximum.

Wednesday 1.4.17

Michael

“Terminator”
Back Squat:
Heavy 10-8-6-4-2

Cashout:
Tabata Back Squats (45/35#)

Post score to comments.

Box Brief
Congrats on the December achievements, guys. Let’s get after it in 2017!

Holiday gainz

 

Tuesday 1.3.17

Andy

“Good Vibrations”
5 Rounds, for max reps:
1:00 Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest

Post scores to comments.

Box Brief
Congratulations to our first Member of the Month for 2017, Sharon Winn!

SHARON!

When and how did you get started with us?
My first class was April 2013. I began at CFNE because my dear friend Maureen Kaplan was hosting bookclub. Her always fit husband Jonathan was so excited about CFNE, and wanting Maureen to start, she recruited me to do elements with her that night. We were SO fortunate to have Ashley run our elements class, and after that, there really was no turning back. Suzanne, Josephine and Karyn all started at the same time, and it’s wonderful that we are still here together. I’ll never forget Terri was in my Body Pump class at Golds, and she told me I would LOVE CrossFit. And I did. Two months later I gave Gradon elements classes for Father’s Day. I absolutely LOVE that we do this together.

Favorite workout?
Anything when the coach says “more isn’t better, better is better.”

Least favorite workout?
Alas, still…..RUNNING.

What’s the best part about working out with the 9:30am?
It will never be cliche to me to say that working out at 9:30 ( or any CFNE class) is ALWAYS fun because of the people. The support, camaraderie, enthusiasm, and tenacity we all share is inspiring. We know each other’s strengths and challenges, and we ALL get better by knowing so much about each other.

I am fortunate that my schedule allows me to be dedicated to this class time. I do private tutoring after school, but I also work for the town of Natick tutoring students who cannot go to school because of an illness or physical, social or emotional reasons. So, we have this text string. And it might be Coach Nancy’s game day pep talk,  or maybe Nell and Daisy begging me to be the third in a row/bike WOD. (Crazy right?!) Maybe it’s my trusty Becca, who I can always count on for gracious motivation. And it always amazes me that we can go from 10-500 texts in a matter of minutes. Whether it’s a night before “I can’t believe the WOD,” or a morning text of “who’s in for 9:30” from Laurie, I can always find the support, reassurance, or encouragement I need.

What’s the wallpaper on your phone right now?
A close up of rocks from Back Beach in Rockport. 

What’s the best cheat meal you had over the holidays?
Let’s just say I let cheese find its way into just about everything.

What’s your favorite flavor of Starburst?
I thought this was a joke and said “what is your favorite Starbucks?” And that would of course be a trenta ice green tea, no water, no sweetener. As for Starburst, well, only  chocolate my friend, only chocolate.

If you could be any animal in the world, what animal would you be and why?
Can’t this be the fly or swim question? I am afraid to admit to this crowd that I am not much of an animal person. That being said, I would be an animal that cares for others, like a mama bear…one who can finally climb a rope.

You’re a new addition to the crayon box. What color would you be and why?
I would be called “gray-dawn”- an opalescent hue of gray, hinted with lavender, marking the dawn of a new day. Nothing better than a new day.

Monday 01.02.17

Julian

Open Gym – 7am to Noon
HAPPY NEW YEAR!


“Febreeze”

30-20-10:
Pull-ups
Calorie Bike
Directly into…
30-20-10:
Strict Press (75/55#)
Jumping Lunges

Post scores to comments.

Box Brief
CrossFit TILT II Grand Opening Celebration

Monday, Jan 2 from 8:30am – 1:30pm
31 Union Ave. Sudbury, MA

Kick off the new year at our Grand Opening Celebration with a fun community workout coached by Ben! Friends and family workout beginning a 9:00am. Following the workout, stick around for some Paleo Power Meals and Fuel For Fire!

 

Saturday 12.31.16

Sarah

Open Gym 7am – Noon
“Final Countdown”
3 Rounds:
20 Calorie Row
16 Thrusters (95/65#)
20 Calorie Bike
17 Toes-to-Bar

Post scores to comments.

Box Brief
*** CFNE Holiday Hours ***
Saturday, Dec 31st – New Years Eve – Open Gym 7:00am-Noon
Sunday, Jan 1st – New Years Day – CLOSED
Monday, Jan 2nd – Open Gym 7:00am-Noon

Friday 12.30.16

Glenn

“Ring It In”
10 Ring Muscle-ups
100 Double-unders
20 Squat Snatch (135/95#)
100 Double-unders
10 Ring Muscle-ups

Post scores to comments.

Box Brief
The Information for the Nutrition Challenge is up! Check out the
link in the top-right corner of the WOD’s & News page. Measurements are taking place between now and Friday January 6. Sign up for the challenge and a measurement time slot at the front desk.

Remember! 3 hours prior to being measured, you should not eat, drink, or work out. And you cannot have a pacemaker.

Thursday 12.29.16

Debbie


Bring a Friend Day!


“Deck of Cards”

Spades: Kettlebell Swings (53/35#)
Clubs: Goblet Squats (53/35#)
Hearts: Ab-mat Sit-ups
Diamonds: Burpees
Aces: Walking Lunges

Post scores to comments.

Box Brief
*** CFNE Business Directory ***
You guys do rad stuff for a living! We are in the process of building a Member Business Directory that will make it easier for everyone to utilize the awesome resources that exist in the CFNE community. If you own or work at a business/service and want to be included, please send the below info to Eamon@CrossFitNewEngland.com:

Your Name
Business Name
Business Phone #
Business Email
Website
Short description of what your business does