Jane.

Friday

1.  Deadlift
3 set of 5 across.

2.  3 rounds for time of:
35 Double unders
15 Bupees

Frozen.


Whitney.






We are super excited to announce that we have partnered with Inov8 and will be selling these great shoes at CFNE. 
We have a number of sizes at the gym for you to try on for proper fitting, and we will have a full stock soon.  These shoes have become the footwear of choice for many elite runners, triathletes and CROSSFITTERs because of their light weight, grip and low heel, which promotes proper running technique (POSE anyone?).

Starting tomorrow we will be taking orders. 

Please help up make this process as efficient as possible by following a couple guidlelines.
1.  Shoe shopping will not be allowed between classes.  For example between the 5:30 and 6:30am, and 8:30 and 9:30am classes.  There is too much going on at CFNE at these times and we can't have a "Blue Light Special" added to the mix.
2.  Anything that is removed must be replaced.  You are free to try on different styles and sizes, but please return them to the right place.
3.  We are generally very linient with "Can I pay tomorrow."  But we will not be taking promise notes on shoes.  

We will have a full stock of the the two models below ($100), and can order any other models you may like.  The "Try-ons" are in the closet next to my office.  Feel free to try them on and place an order.
 

Big John.

Thursday

1.  Snatch
3 sets of 3 across.
These can be performed as Power or Squat Snatches.  No bouncing.  Reps should be stop and go.  You may drop the weight but do not rest between reps.  

2.  Clean
3 sets of 3 across.
These can be performed as Power or Squat Cleans.  No bouncing.  Reps should be stop and go.  You may drop the weight but do not rest between reps. 

3. AMRAP 8 of: 
Max Handstand Push ups
Max Pull Pull ups
work on perfect form for HSPU's and Pull ups.  Your score will be the total number of HSPU completed and the total number of Pull ups.  For example:  30/92.

B.A. has stepped up his game.  Watch out Thorp, he's coming for ya.


Last year Derek finish 8th overall at the North East Qualifiers (just outside the top 5 that went the
World Championships).  This year he is 20 lbs leaner, stronger and MUCH faster.  Watch out NE.


Paul's eyes may be rollled back in his head, but he's in a good place now that the row is over.


CrossFit Kids learned the proper technique for stone shouldering today.  Pretty cool stuff.

E at the top of a Sumo Deadlift High-pull.

Wednesday

1.  Back Squat
3 x 5 reps across.

2.  "Hot Death"
Run 1000 meters
3 rounds of:
 10 Squat Clean Jerks (135, 95)
 10 C2B Pull ups
 10 Burpees
Row 1000 meters

Begin this workout with a 1000 meter Run, then complete 3 rounds of the "10's" and finish with a 1000 meter Row.  The Squat Clean Jerks, can be done as "overhead anyhow."  This means you may jerk it, press it or thruster it, but you must pass through a full squat.


Have you been reading Mat and Mel's great Paleo Blog?  CFNE Eats!

We have an new Community Board at CFNE. There will be CFNE Event info, tips on how to improve performance, and general CFNE updates.  Feel free to add anything you'd like to this board; charity events, for sale items, baby sitters wanted, or whatever.  

Ned is pushing hard through a set of high rep Over Head Squats.

Kids Birthday Parties at CFNE are the Most Awesomest.

Tuesday

1.  Bench 3x5
Work up to 3 sets of 5 reps across

2. North Texas 3
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20/14)
25 Thrusters (75/45lbs)
Run 250m


Fat is bad for you, right?  Big Fat Lies

Looks like the cold weather might be over (If I just jinxed us, sorry).  Time for CFNE to get
outside.  Or as Bern would say, "Sun's out, Guns out."

Monday

1.  Deadlift 3 x 5
Work up to 3 sets of 5 reps across.

2. 5 Rounds of:
In 2 minutes complete:
200 Row
Max unbroken Muscle ups
AMRAP Chest Slap Push ups

Rest 3 minutes between rounds

In this workout you will row 200 meters as fast as possible, then complete as many consecutive muscle ups as possible.  Once you come off the rings complete as many chest slapping push ups as possible for the remaining part of the 2 minutes.   Rest 3 minutes and repeat.

Mat and Mel talk Paleo with the crew...



“I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.”
- D.H. Lawrence 

Lauren's rope whips.

"Fran"
21-15-9 reps of:
Thrusters (95, 65)
Pull ups

Big Bri and Sandy flip tires...


Kim digging deep on the big tire...


Julie A gets a good wave...


MA Jen looking strong...


Warren and Brad go after some big hose...
 

Ben and Eric...
 
I am honored.
Eric came in First Place in his MMA Tournament last weeked by winning all four of his fights; the last one by a knockout kick in OT.  We at CFNE couldn't be prouder.  Eric is humble, determined and an incredible athlete.  We feel lucky to have him as part of our CF Family.  
Today before the 9:30 class Eric honored me by presenting me with his Samurai Sword Trophy he won and anointing me as a "Shihan."  A Shihan, as Eric explained, is an honorary tittle in Martial Arts reserved for Master Instructors.  To become a Shihan, another Shihan must anoint you as such. 
The trophy reads...

"Shihan Ben, Thank you for you Motivation, Dedication & Inspiration.  You are a True Warrior."

Thank you Eric.  I am honored. 

Lauren and Johnny D.

Saturday Sweat-Fest

"Jungle Juice"
5 rounds for time of:
500 m Hill Run
5 Tire Flips
15 Hose Whips
25 Abmat Sit ups 


Ian and Eric work their way through a set of high rep box jumps.


Good news.  If you've been at CFNE the past couple of days, you'You get an extra Bonus Point for everyday that you drink at least 64 ounces of water.

Carbonated Water Vs. Regular Water

Having carbonated water once in a blue moon, or at times when you run out of options is fine. However, making it a habit is dangerous.   Remember, there is no replacement to pure and regular water. 

Drinking too much of carbonated water will dehydratieyou.

Most kidney problems are related to excess drinking of carbonated water and sweetened drinks. 

Carbonated water is also known to promote kidney stones, and people suffering with this are strictly asked to stay away.

CO2 does has no benefits to humans (plants, yes) and can create illnesses. 

Carbonated water may also increases the risk of certain cancers by absorbing calcium from the body and weakening bones.

Mel pushes Kevin for just a little more during "Scream and Go Naked."

Thursday

1.  1 mile Time Trial

2.  "A Kick in the Crotch"
10 Hang Power Cleans (155, 105)
20 Box Jumps (30, 24)
30 Slam Ball (20, 14)
400 meter Run
50 Pull ups
400 meter Run
30 Slam Balls
20 Box Jumps
10 Hang Power Cleans


Flo pushing hard...


The Wall
By Coach Ben

We've all been there..."The Wall."  You know The Wall...it's waiting for you in the middle of round three of a five round wod, or the 15's of a 21-15-9.   It's the place where you start to question why you're doing this, it's the place that stops you in your tracks.  It's when the next rep seems like a bad idea and finishing seems like an impossibility.  Everyone goes there at some time or another, but how each athlete responds to The Wall can differ greatly.  Is it a bad place?  Is a place where you doubt your abilities, feel sorry for yourself, and make excuses? 
The Wall should be a welcoming place.  This is where you make gains.  This is where previous limits are tested.  This is where you get fitter, faster, leaner and stronger.  But to get through the wall takes determination and will power.  Simply going through the motions and will not get you there.  You need to be strong; mentally and physically.  And each of you can push through, it just takes practice.  Next time you find yourself staring at the barbell, or convincing yourself that you need a rest, or making excuses...STOP.  Take one more breath and get on the bar. 

Here are two great quotes that relate very well to this topic...

"Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have." 
-Dale Carnegie

"Think about how long you spend starring at the pullup bar or barbell during any given workout.  If you can limit your need to open mouth stare at the bar/floor/kb...your performance will improve.  I feel like 90% of the time we stop during a workout to breathe we are just feeling sorry for ourselves.  It is time to realize it and move on.  Quit feeling sorry for yourself and pick up that bar and get moving!!"
-Dutch Lowry

CrossFit Kids...getting stronger everyday.

1.  1 mile Run

2.  "Scream and Go Naked"
5 rounds for time of:
2 Power Sntaches
4 Overhead Squats
6 Jerks
200 meter Run

Men use 115#
Women use 75#

Events
CrossFit Games Sectionals -  March 20-21, 2010.  We have 22 athletes including all our coaches going down to Milford, CT to compete in the 2010 CrossFit Games New England Sectionals.  The gym is going to be closed this weekend.  We would LOVE IT if you would come down to support us.  Last year's qualifier in Albany, NY was amazing , and this year promises to be even better.  We are staying at the Hilton Garden Inn, so come down for the day or stay the weekend.  If your interested, the Sunday night after the event is our time to celebrate....yep, it's going to be off the hook.

BAA 5K  April 18, 2010 - Everyone needs to sing up for this event.  We are going to close the gym on this Sunday and represent in Boston.  I don't care you have never run more than a mile, or you are in the early stages of your triathlon training season this is an event that everyone at CFNE needs to sign up for.  Registration opens today so sign up now...This race sells out. 

Lisa and Erin work through the deadlifts in "Christine."


Eva has working hard and steadily increasing her strength since rejoining us after her pregnancy.
Watch her in the next couple months as she becomes a Fire Breather once again.

From the Members...
"I wanted to just send a quick note to thank you for your encouragment in today's workout and pushing me to hold your standards at CFNE, which is being "head strong."  This saying has not only been helpful with your hard-core workouts, but in challenges in everyday life. I think both you and Heather are great coaches and really demonstrate how much you take pride in CFNE and all your members. It really has shown through the years and I thank you so very much, as well as all the assistants that work with us on a daily basis."
 -Eva

Tony is back.

Wednesday

1. Forward Hurdle Hops
8 sets of 8 jumps, rest as needed between sets

2.  "Scorpion Bowl"
7 rounds for time of:
7 Thrusters (135, 95)
7 Burpees

Thrusters, you may squat clean the first rep off the ground.

Elaine coaches Michelle through "Christine."


The Paleo Meal Prep Talk No pre-registration required - $20 at the door.
This Saturday at 11:30 AM…During this hour we will show you how meats, veggies, fruits, nuts and seeds can be much more exciting and tasty then they seem. By breaking down the foods into meal ideas and food combinations you will begin to see a menu being created that will appeal to you and be easy for you to create. 

From the Members...

"I just wanted to send you an email to tell you how much I am LOVING Crossfit!  Jen Lawrence told me repeatedly about Crossfit a year ago and I always teased her that she was crazy and cultish...little did I know I would be too .  You & Heather have an amazing thing going with Crossfit and I am so glad to be a part of it.  

 

I love the WODs and always give it my all - even when I am not feeling that strong. I finished Christine today (in 16:03) and I was so proud of myself anf felt so good that I did it! 

 

Your nutrition knowledge has helped me immensely and I am happy to say I have been paleo/zone for 2 months now and it really makes the difference.  The changes in my body in just 8 weeks have been unbelievable...I am lean in places I never thought would get lean again!

 

I feel so AMAZING about myself and it has everything to do with Crossfit!  So keep up the good work and thanks to you and the rest of the coaches for being so supportive!"

 

-Jayme