from 5-6pm. These classes will no longer be held on Wednesdays, as originally posted
CROSSFIT NEW ENGLAND
No TV's. No Machines. No Mirrors....Just Results.
CrossFit Kids
CrossFit Journal
Links
CrossFit New England
Friday 9.3.10
Heather and Frozen.
Friday
"Pistol-belle"
5 rounds for time of
6 Power Snatches (135, 95)
6 Pistols (alternating, 3/side)
Post Scores to Comments.
Watch out, Marcus is going at the Paleo Challenge full speed...
Labor Day Weekend Schedule
Friends, Family, BBQ and Beers... This will be your first real challenge during the Paleo Challenge... Stay Strong.
Saturday: Regular Class Schedule - Join us for the Free Intro Class at 10:30!
Sunday and Monday: No Classes
New Night Class Schedule
Starting Sept 13th, There will be two night classes, 5:30 and 6:30pm. We are expanding and taking over more of the warehouse, but it's not going to be ready for another week or so.
CFNE Internal Team Throwdown
Teams will be announced today, Friday Sept 3! The event starts at 3:00 next Saturday. If you have any questions or are able to help out email Heather at HeatherCFNE@gmail.com
Thursday 9.2.10
Erin.
Thursday
1. Paleo Benchmark No. 3
Max Pull ups
Complete as many pull ups as possible without coming off the bar.
2. "Devil's Brew"
AMRAP 12 of:
7 DB Jerks (45, 30)
10 Box Jumps, 24"
Post Scores to Comments.
Daigle, Davis and Pete work the set up of the Dead Lift...
From the Members...
Ben,
I've been meaning to send this note for a while, but now that another Paleo challenge is starting, I figured it was a good time to finally do it. Having just finished my 14th month at Crossfit, it really has been an amazing and life-changing experience. Many thanks obviously to Ben and the coaches number 1...you guys are truly the best. I just hope to be able to keep all this up. But I thought I'd also share some things I've learned firsthand over the last year for those people who are starting where I started. So here goes.
1. Crossfit CAN improve your overall health. Just got back from my physical from my doctor, and he was truly shocked at the change over just one year. In addition to losing over 50 lbs, all my other health metrics were dramatically improved. Blood pressure went from 128/90 to 108/76 and resting heartrate went from 56 to 42. But more importantly, he was amazed at the change in my cholesterol levels. Overall cholesterol went from 190 to 165, HDL went from 43 to 80 and LDL went from 127 to 75. He said it was the most impressive change he had ever seen.
2. If you want to lose weight, Crossfit needs to be combined with a change in diet (like the Paleo Diet). For my first two months at Crossfit, I certainly did get more fit (albeit off a low base). But I remember talking to Pete S. and Joe about being frustrated at my lack of more noticeable progress on the weight front. They said it would take time, but also said that changing the diet was critical. When I started the first Paleo challenge in September 2009, it only took a month before the weight really started to come off. And so far it's been great...still losing weight although on a slower pace. But I can't stress enough how important the diet is to overall healthy living and losing weight (if that's your goal), or just getting leaner. And losing weight does help out in the workouts!
3. Any change is gradual...you just need to be patient. I've seen so many people get frustrated with how long it takes to lose weight or get fitter. But I've noticed that you just need to be patient. If you come to the gym and follow the diet, results WILL come. I've also noticed that many of my changes came in step functions. For instance, I would lose 5 lbs, then stabilize. Then another 10 lbs and stabilize again. I felt like it was my body adjusting to the new weight, saying "hey, this feels pretty good", then deciding it's time to resume the march down. Same with fitness. You go from no pullups, to 1, to 6, to 12 to 20+. Being patient, not giving up and keeping up with the workouts and diet is critical.
4. Crossfit is (in my view) the best way to increase overall fitness. Here are a few representative stats from last September to June. No way I could have done any of this without Ben and the team at Crossfit. I still have a long, long way to go, but certainly getting there every day.
| Sep-09 | Jan-10 | Mar-10 | Jun-10 | |
| Pullups | 1:02 hang | 8 | 12 | 24 |
| Mile Run | 7:31 | NA | 6:36 | 6:14 |
| 2K Row | 8:30 | 7:46 | 7:45 | 7:46 |
| Fran | 10:19 (75#, jumping PU) | DNF | 7:14 (RX) | |
| Helen | 12:17 (45#, PU w/band) | 11:42 (45#) | 10:22 (RX) |
5. Crossfit can even dramatically improve other sports without specific training. For instance, running is one area where I've seen huge improvements, even though I haven't really supplemented the running we do in class (other than the occasional 6 mile run). After running a 7:01 pace 5K in March and a 7:17 pace 10K in April, I ended up running a 7:03 pace 5 Miler this past July. All faster times than I've run in the past when I ran all the time (albeit a long time ago), and without anything other than our daily workouts. Next up is the Boston 1/2 Marathon in October which I plan to run also without any serious long distance training. I also play tennis and golf. Needless to say it's improved my tennis game as I can move around a lot quicker and hit the ball better. Golf...well, if Crossfit could improve my putting, that would be amazing.
6. We are all fortunate to train at CFNE. This goes without saying, but Ben and the coaches have created an amazingly supportive environment with fantastic programming and coaching that helps each of us individually succeed. Ben, I owe all my results to you. Heather, amazing performances and I always learn something from you when I see you. Mat, we both have come a long way since that day last July with you and Harry (I will always remember that)...it's been fun seeing you turn into a machine and an amazing coach. Mel, you are kicking butt every day, and love seeing you in the 5:30 am class pushing us.
But as important as the coaches are, it also wouldn't be the same without all the people there every day sweating next to you. Ronda, Michelle, Katie and Pete were some of the first people I met, and were so supportive and friendly...it made an intimidating environment a place that I could go every day and not feel like I didn't belong. But a big shout out to the 5:30 am class: chasing folks like Brandon, Warren, Dennis, Sean, Jack, Ronda (even though you defected to the 6:30), Jerry, Andy, Scott, Sam and Mike D is what makes every day fun. And then watching all the progress made by everyone is inspiring (especially Craig and Eric recently...you guys are killing it). For those of you who haven't made it that early, try it one day...it's an amazing group of people.
Eugene
Wednesday 9.1.10
Maura.
Wednesday
1. Paleo Bench Mark #2
1-mile Run for time.
2. Deadlift
3 reps, Heavy
Work up to a heavy 3 rep Deadlift. If you feel good go for a new PR, but don't force anything that isn't there today. If you don't feel like a PR is within your grasp today, no worries. We've already had a big week, just get in a heavy set of 3 and move on.
Post Scores to Comments.
SCHEDULING CHANGE
from 5-6pm. These classes will no longer be held on Wednesdays, as originally posted
Andy and Craig P working through the Power Cleans. Great to have Craig back!
Tuesday 8.31.10
John S.
Tuesday
"Paleo Benchmark 1"
10.9.8.7.6.5.4.3.2.1 reps for time of:
Power Cleans (1/2 bodyweight)
Burpees
Scale as needed. Post Scores to Comments.
Wednesday is the start of the Partner Paleo Challenge. Read all about it HERE.
Toes to bar's by the 630-ers.
From the Members...
Ben,
I'm sure you hear it all the time, but you have an amazing place there. I have felt held back for so long at my old box, and CFNE was a breath of fresh air. I made huge gains in just two months...a few examples. Christine time pr by 2min, Dead Lift went up 30 lbs, back squat up 20 lbs, Diane pr by 30 sec, and many other great things. I attribute this totally to the atmosphere. Though I can't say enough great things about your entire coaching staff as well. I have been questioning myself for a long time as to opening my own box. You have given me the passion I lost for CF back and shown me what the potential can be for a box. I thank you for that. If there is ever anything I can do in the future to help let me know and I will be there.
-Croz.
Monday 8.30.10
Chad and Dave.
Monday
"UFO"
4 Rounds for time of:
15 Toes to Bars
30 Wall Balls
60 Double Unders
Post Scores to Comments.
Mike working on his muscle ups...
Sunday
Marc.
Sunday
"Cosmo"
5 Rounds for time of:
10 Clean and Jerks (135, 95)
5 Muscle ups
If you are unable to do muscle ups, sub 10 modified MU's.
Post Scores to Comments.
No, Stark didn't realize that his shirt was on inside-out. But that is only because he has other
things on his mind....He got married a few hours after completing today's WOD.
Saturday 8.28.10
Pat, Allison, and Eric's Tabata Hill Sprints.
Saturday Sweat Fest
"Shhhhh"
I'm not telling. It's a surprise.
Don't post anything to comments till after all classes.
Garv going into total Beast Mode on the Tabata Hill Sprints...
From the members...
An email that we recieved from Scott, who just finished the Elements Course.
WOW. I'm continually impressed by CFNE. This is 150 thousand times more detailed than I was expecting. I don't know why I'm surprised though, I've honestly been blown away by all of the trainers' depth of knowledge, patience, dedication and welcoming demeanor throughout every interaction I've had with your gym. I've always been a guy that believed it was a waste of money to pay for training - why not just self-educate and cut out the middle man? You can give a man a fish and feed him for a day, or teach him to fish and feed him for a lifetime.... that old adage. You've proven me wrong. When done right, training is not only helpful, but it's a necessity.
-Scott.
Friday 8.27.10
Mary and Kathy.
Friday
1. Tabata Hill Sprints
8 sets of :20 on/:10 off at 12% Incline.
Set the treadmill at 12% incline and sprint for 20 seconds at the highest speed possible. Rest for 10 seconds by jumping your feet to the outside of the belt, and repeat for 8 working sets. Your score is the slowest speed (in mph) for any of the 8 sets.
2. 120 L-sit
Take as many sets as needed to complete 120 seconds of a perfect L-sit on parallettes. This is not for time, make them solid.
Post Scores to Comments.
Check out the new CFNE KIDS BLOG!
Schedule, memberships, competitions, daily wods and more!!!
CROSSFIT KIDS COMPETITION
CrossFit USA (Berlin, CT) will be hosting a CrossFit Kids competition on NOVEMBER 7th. That gives us about 72 days to get our game ON. The competition will be appropriate for all kids ages 5 years old through teenagers. Categories will be broken down into skill levels of Pups (~5-8 year olds), Pack (~9-12 year olds), and Big Dawgs (teenagers). However, the decision is up to the kids and their coaches on what category they would like to compete in. WODs will be announced well in advance, so there will be no surprises!
We are looking to bring at least 20 kids from CFNE! If transportation is an issue, don’t worry! We will arrange for every kid to get there that wants to participate.
Thursday 8.26.10
Brittany.
Thursday
"AgainFaster 3"
AMRAP 10 of:
10 Front Squats (125, 85)
10 Box Jumps, 30"
10 Pull ups
Post Scores to Comments.
Start Training With Us at CFNE!
The next 2-week Elements Course starts next Monday August 30th. Sign up HERE to save your spot. These courses are limited to 10 athletes and sell out. If you want to be in the best shape of your life it starts with this first step. Sign Up NOW!
FIGHT GONE BAD 5
We are hosting Fight Gone Bad 5 on Friday September 24 at 7pm. This yearly event is CrossFit at it's best. A bunch of awesome people working thier tails off to raise money for a great cause.
Join us by Registering Here, or support our affiliate by Donating Here.
Look out, Iris is getting STRONG!
From our friend Jon at Again Faster...
Once-in-a-Lifetime Opportunity at Again Faster
We’re looking for a New Hampshire- or Massachusetts-based CrossFitter to work in the best business going: Again Faster.
Our end goal: get more people CrossFitting, and make sure they get the equipment, training, and business knowledge they need to do it. We inspire, educate, and supply.
Your role: Come to our headquarters in Jaffrey. Answer the phone. Get CrossFitters their gear. Run the warehouse. Be in the videos. Help with special projects. Assist in any way possible. Take a leadership role. Change the world. Throw down in the best garage gym anywhere. In short, grow with us, and get rewarded for doing so.
The perks: We’re one of the fastest-growing companies in the Country, no sh*t, and this is your chance to be a part of it. We do equipment, training, and media, and every single one of us is a full-time CrossFitter. You’ll be paid well, but that’s not really the point; we want the best, and we’ll nurture you into a role that makes the best use of your talents. We’ve all had a job with no responsibility and no way up. This isn’t it. We’re going to throw you in the deep end, and the sky is the limit. We hire for potential, and pay for results.
What we need from you: Drive, motivation, and an unerring love for all things CrossFit.
Pre-qualifications: A college education or military experience, a year of solid CrossFitting, and three recommendation letters from people who know and love you, including the best reason we should hire you.
Please submit your cover letter, resume, and three letters of recommendation to jon@againfaster.com.
