Tuesday 6.6.17

Nathan

“Hang Tough”
AMRAP 4:
27 Hang Power Cleans (115/80)
27 Wallballs (20/14#)
27 Calorie Bike
Rest 4:00

AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00

AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs
15 Calorie Bike

Post scores to comments.

Box Brief
Congrats to our May Member of the Month, Kevin Burati!

May Member of the Month, Kevin Burati!


When and how did you get started with us?
I started at CFNE March 2015, just after the open, Tully was my elements coach. Did my first class early April, “Pumped up Game Changer”, it really was a game changer for me. For two years prior to joining CFNE I had been doing CF WODs on my own, first at a globo gym. I had stalled making any progress for a very long time, I was bored with my WOs and never saw any results, just shoulder setbacks from bench pressing too much. I started CF by looking at the CFNE WOD page, googling the movements and trying it out. Made a ton of mistakes and often annoyed the folks at Longfellows. The first time a bar finally slipped out of my hands with solid steel plates shaking the whole gym I knew my days there were over so I moved onto Cross Services by Chad’s office. Real CrossFit equipment made a huge difference but I still had no coaching, Chad helped me out with technique when he wasn’t fixing someone and he really sold me on CFNE so I finally decided to give it a shot and I never looked back.

Favorite workout?
I love hero WODs, my favorite is a toss up between Glen and Nate. Glen is just awesome, it’s a long grueling WOD like Murph but much more fun combining Grace, running and rope climbs. Nate because it’s my wheelhouse WOD.

Least favorite workout?
Fight Gone Bad. WBs are my biggest goat and SDHP are very hard to do without causing shoulder pain, I also find the movement awkward. I keep trying though, someday I hope to get better at it, at least WBs.

What’s the best part about working out with the 11:30am/4:30pm?
Best part is I get to see twice the number of people every week than if I only went at one specific time. When I first started at CFNE 11:30 was my class and Heather was my coach. She was the perfect first coach for me and the 11:30 was such a great crew to start with, never once did I feel intimidated and I learned a ton. When I changed jobs a year ago I had to switch to the 4:30 class, that switch introduced me to some great new friends and also gave me time to fit in additional strength work before the WOD. I still find my way back to the 11:30 at least once a week, such an awesome crew. I can’t say enough about the coaches at both 11:30 and 4:30, or any time for that matter. I have attended every class with the exception of 7:30pm, I love jumping in at different times when I can and learning from different coaches as they all have different experiences.

What’s the wallpaper on your phone right now?
My kid doing parkour on the beach

What’s the first album you ever bought?
Foreigner Cold As Ice, vinyl 45

What’s your favorite CFNE tradition?
Thanksgiving Morning Murph

What’s the last thing you searched for on Google?
“Crossfit Silverdale Kitsap”. I am traveling to the Seattle area for the last two weeks of June, 14 days is a long time so I want to find a good box. I’ve heard horror stories from those who travel.

What’s your favorite flavor of Starburst?
Definitely original pink

If you could be any animal in the world, what animal would you be and why?
I would be a bald eagle. I have always loved to fly and the eagle is a symbol of strength, bravery and known to live a long life. Things I work toward every day.

You’re a new addition to the crayon box. What color would you be and why?
Assuming it’s not already there I’d go with Gecko green, the color of my jeep. More strangers talk to me when I’m in my jeep at stop lights than anywhere else. All kinds of people and it’s always positive and leaves me with a smile. When I drive other vehicles that never happens.

Monday 6.5.17

Graydon

“Front Nine”
AMRAP 18:
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 DB Front Squats (50’s/35’s)

Dumbbells are an amazing implement. They can make workouts easier or harder, movements better or worse. For those of us with mobility limitations, dumbbells can be a great option to help work around them. They also have a great ability to address imbalances from side to side. Both hands have to work independently and freely. This requires our brain and body to work harder while thinking about both hands. If one side is less neurologically sound than the other, it will show. However, working on this neurological balance will serve to improve our fitness. When you grab a pair, you will quickly discover the many benefits of training with dumbbells.

Post scores to comments.

Box Brief
The winner of the Memorial Day Meltdown is….

John Lepard!

Over the last three weeks, John racked up a perfect score of 60 and lost over 13 pounds! Very impressive for a sophomore in college. He is a staple at the 5:30 evening class and has dedicated himself to the process since coming back from school. 

Sandy Smith is our runner up, with a high score of 58 and losing over 3 percent body fat.

Well done to everyone who participated this month. Keep making smart choices until our next challenge! In the meantime, our resident Nutrition Coach, Krysta, is available to help anyone looking to dial in their nutrition.

Sunday 6.4.17

6:30 aka Sit:30

“Strict Sandwich”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)

While we often talk about going fast to see results, there is a time and place for strict, controlled movements. Adding these into training actually raises the ceiling on how fast we can go in workouts. If my strict pull-ups improve, so will my capacity in kipping pull-ups. Working towards becoming proficient in these strict movements will help maximize your potential on their dynamic versions. 

Post scores to comments.

Box Brief
*** Save the Date! ***

Monday, June 19 — Rowing Seminar

CFNE is hosting a Rowing seminar on Monday, June 19th, from 1:30-4:30pm. This seminar is for anyone that wants to get better at rowing, improve their mental game and master the 2k row. This seminar will be led by Olympian, double-world silver medallist and coach Cam Nichol, who has worked with the Great Britain Rowing Team and the world’s top crossFitters. 

For more information, or to sign up, click here!

Saturday 6.3.17

Chris & Steve

“Bad Mama Jama”
5 Rounds:
1:00 Row
1:00 Power Snatch (95/65)
1:00 Burpees
1:00 Rest

Post scores to comments.

Box Brief
*** Save the Date! ***

Monday, June 19 — Rowing Seminar

CFNE is hosting a Rowing seminar on Monday, June 19th, from 1:30-4:30pm. This seminar is for anyone that wants to get better at rowing, improve their mental game and master the 2k row. This seminar will be led by Olympian, double-world silver medallist and coach Cam Nichol, who has worked with the Great Britain Rowing Team and the world’s top crossFitters. 

For more information, or to sign up, click here!

Friday 6.2.17

Angeloooooo

Free Class Friday!

“Tag Team”
Teams of 2, AMRAP 20:
12/9 Calorie Bike
12/9 Calorie Row
12 Thrusters (65/45)

*Partners complete full rounds, then switch.

One of the many benefit of high intensity exercise is EPOC, or excess post-exercise oxygen consumption. This means your body is processing oxygen at a much higher rate well after you are done working out. Longer duration, aerobic exercise does not increase your metabolic rate nearly as much as the higher intensity training like today. This is one of the many reasons we prefer high intensity. 

Post scores to comments.

Box Brief
** Buds & Suds is TOMORROW, Friday, June 2 at 6:30pm **

Instead of our usual 6:30pm class on Friday, come out for some surprise team workouts then stick around afterword for some suds and seltzers!!

Thursday 6.1.17

Judy

“Filthy 50”
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Toes-to-Bar
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wallballs (20/14#)
50 Burpees
50 Double-unders

Compare scores HERE.
Post new scores to comments.

Box Brief
**Buds & Suds will be THIS Friday, June 2 at 6:30pm**

Instead of our usual 6:30pm class on Friday, come out for some surprise team workouts then stick around afterword for some suds and seltzers!!

Wednesday 5.31.17

Jeff

“The Running Dead”
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders

Out of the 10 recognized general physical skills, accuracy is probably the one least talked about. Although it is involved in just about every movement you can think of, it is sometimes overshadowed by other skills like strength and speed. Accuracy is essentially putting your body or an external object where you want it to go. We improve this neurological adaptation through repetition or practice that leads to positive change in the nervous system. If you are inaccurate on a movement like double-unders, your time will slow. If your time slows, your power output is less, intensity is less, and the results you gained from that specific workout are less. Practicing being accurate in these higher skill movements will lead to an increased organic change in your body and an increased neurological change.

Post scores to comments.

Box Brief
**Buds & Suds will be THIS Friday, June 2 at 6:30pm**
Instead of our usual 6:30pm class on Friday, come out for some surprise team workouts then stick around afterword for some suds and seltzers!!

 

Tuesday 5.30.17

Scott

“Grace”
For Time:
30 Clean & Jerks (135/95#)

No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Grace accomplishes just that, testing how quickly you can get 30 reps from ground to shoulder and shoulder to overhead. 

Compare scores HERE.
Post scores to comments.

Box Brief
Congrats CFNE on the end of the Memorial Day Meltdown Nutrition Challenge! Reminder that weigh-outs are taking place through Wednesday, 5/31. Stay tuned for winners and prizes, to be announced later this week!

Monday 5.29.17

Two Classes Today – 7:00am and 9:00am

“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Partition Repetitions as Desired.

In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today we honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

On this specific Memorial Day, we remember a man that was one handshake away. Alfred Applebaum, father to Ronda Rockett, passed away on the 18th of May at the age of 82. Alfred dedicated 45 years towards developing the functionality of today’s defensive missiles(to include the “Patriot” missile system). 45 years. When he reached retirement, he pushed further, knowing that he had more to give to his country.

To those who gave their today, for our tomorrow, thank you.

Compare Times HERE.
Post new times to comments.

Sunday 5.28.17

John G

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

Great combination of monostructural cardio and strict upper body pressing today. These movements are at total opposite ends of the spectrum, which allows us to push the intensity on both without one affecting the other too much. 

Compare scores HERE.
Post scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

 

Saturday 5.27.17

Tori & Katrin

OPEN – PERFORMANCE – FITNESS

“Adderall”
0:00-10:00:

1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Compare scores HERE.
Post new totals for each movement to comments.

In Adderall, a CFNE benchmark workout, there are three different time windows. 10 minutes for the first piece, 7 minutes for the second, and 4 minutes for the third. As the time domains decrease, so does the run distance and the weight on the barbell. However, the things that do increase are the cycle time between repetitions on the barbell and, in turn, intensity.

Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Friday 5.26.17

Mark

OPEN – PERFORMANCE – FITNESS

“Send It”
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

Post scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th

Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Thursday 5.25.17

Sam and Will

“Team Tosh Sprints”
Work/Rest with a partner…

3 Rounds:

200 Meter Run
400 Meter Run
600 Meter Run

Post team scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Wednesday 5.24.17

Coach Conor, 8th at the 2017 East Regional. Proud!

OPEN – PERFORMANCE – FITNESS

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

“Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is what gets you incredibly fit across broad time and modal domains.

Compare scores HERE.
Post new scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Tuesday 5.23.17

Katrin and Tori, 2nd and 6th at the 2017 East Regional

OPEN – PERFORMANCE – FITNESS

“Christine”
3 Rounds:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Compare scores HERE.
Post new scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th

Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun!

Monday 5.22.17

Morgs

OPEN & PERFORMANCE
“Graceful Cindy”
3 Rounds of “Cindy”
12 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95)

FITNESS
“Graceful Cindy”
3 Rounds of “Cindy”
12 Clean & Jerks (115/80)
2 Rounds of “Cindy”
9 Clean & Jerks (115/80)
1 Round of “Cindy”
6 Clean & Jerks (115/80)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats

Post scores to comments.

Box Brief
Congrats Katrin, Conor and Tori on their incredible performances at Regionals over the weekend. So proud of you guys!

Sunday 5.21.17

Leo

“Meltdown”
Running Clock:
5:00 Row
4:00 Cal Bike
3:00 Burpees
2:00 Kettlebell Swings (53/35#)
1:00 Pull-ups
Total reps across

Box Brief
Catch Conor, Tori and Katrin in action on the final day of competition at the CrossFit Games East Regional… tune in to the live stream here!

Saturday 5.20.17

Mary

“Kelly”
5 Rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Compare scores HERE.
Post new scores to comments.

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Friday 5.19.17

8:30

OPEN – PERFORMANCE – FITNESS

“1775”
100/80 Calorie Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

Post scores to comments

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Thursday 5.18.17

Ben

OPEN – PERFORMANCE – FITNESS

“Hells Bells”
AMRAP 20:
200 Meter Run
14 Kettlebell Deadlifts (70’s/53’s)
2 Rope Climbs

Post scores to comments.

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!