Blog Post

30 Days to FREEdom. . . Nutrition Challenge

Crossfit Free – 30 Days to FREEdom Nutrition Challenge

$25 per person to participate

To register, Click HERE

CLICK HERE to visit our itunes Podcast Library. See the top podcast (newest release) for the Nutrition Challenge discussion.

Entry Fee includes:

  1.  InBody Testing: (Bodyweight, True Bodyfat %, Muscle / Water Ratio and more)  
  2. 2x Trays for portion,
  3. Daily charting and scoring and 1st – 3rd place Prize packs.

Rules:

  • Eat real food
  • Not to much (3 or 4 trays *see below)
  • Sleep 7+
  • Workout

Eat Real Food (examples)

Protein (will go in one small compartment of your tray)

  • Fish
  • Meat
  • Eggs

Carbs (will go in the other small compartment of the tray. Nutrient-dense carbs are the goal here. Fruits and starchy carbs will do that for you)

  • Sweet Potato
  • Squash
  • Fruit

Fat (general serving size of at is the size of your thumb. Try not to overdue this)

  • Avocado
  • Nuts and Seeds
  • Coconut Oil
  • Olive Oil
  • Avocado Oil
  • Grass Fed butter
  • Ghee

Vegetables (this will fill the larger portion of your tray. Each meal needs to fill that compartment. If its a vegetable, eat it)

  •    Yes (eat all)

FAQ

  1. How many trays?  – Over 165 lbs eat 4, under eat 3
  2. No processed food  – cold cuts, etc…
  3. No sweeteners or anything with added sugar
  4. Caffeine coffee is ok – no sweeteners, but unsweetened nut/plant based milk is ok
  5. No alcohol
  6. Protein Powder – Allowed if under 15% body fat for males and under 22% for females (only allowed post workout)
  7. Eat Real Food = 1 point
  8. Sticking to tray quantities and no snacking  = 1 point
  9. Sleep – Get at least 7 hours of sleep = 1 point
  10. Exercise – Each day you exercise  = 1 point

Clinics are back, 5 part series. . .

Clinics are back!  Here is a 5 part series being rolled out NOW!
– each clinic and some details are below.

Clinics will run 60-90 minutes, depending.
We will cap attendance per clinic as well.

Individual Clinic
CFF Member: $25
Non CFF Member: $35

package: sign up for all clinics = $100 for CFF members, $140 for non CFF Members

Clinic # 1 – Oct 13th – Sunday starting at 10a
Pullups & Variations
– Strict, how to implement / add in
– Kipping
– Kipping for mutliple Reps
– Butterfly implement
– drills

Clinic #2 – Nov 10th starting at 10a
– Double Unders
– Explosive Box Jumps

Clinic #3 – Nov 17th starting at 10a
– HS Walks
– HS Push Ups
– Muscle Ups

Clinic #4 – Dec 1st starting at 10a
Core Work
-L Sit
-L Sit Progressions
– Variations
– Understanding how to utilize your core and build it
– Assistance stuff to add into programming. How and When?
– Details on how your core strength will single handedly improve all.
– Want 6 pack abs  😉

Clinic #5 – Dec 15th starting at 10a
Weightlifting
– Snatch
– Clean & Jerk
*techniques, variations and drills

 

Email: BP@CrossFitFree to sign up!

Updates + Note to Competition Phase / LiveFree Weightlifting and Individual Program Design Athletes. . .

Competitors: Reminder: Competitors Meeting this Wed @7:30p at CFF

As you know, we are expanding come Nov 1st. We will be occupying the new space as of Oct 1st and performing our build out over the next 30 days. Our new space, while adding floor space (doubling!!!) to CFF will in fact be for your training!  Competitors, our weightlifting team and Individual Program Design clients will be utilizing the new space more frequently than others.

As we proceed on over these next 6 months approaching opens the Volume will in fact increase. We cycle as usual, but the volume as far as AM / PM sessions will start to pick up. The blog will direct you with this, but the importance of the timing involved is the trick. Consistency is key and planning accordingly will make it a lot easier for those participating in the Competitors programming. Yes, the programming is for anyone (who has the time), but this is not a PLUG & PLAY type programming template. This will NOT be allowed. For those folks not having the time to perform the Competitors workouts or volume, no problem. Performance programming in the normal class environment will be what’s for you. There will be lots of “assistance” type exercises and additional per day. This is for longevity and health, not the static approach to attacking a muscle group (which can be VERY beneficial in some cases).
Note that as we grow, there will be time slots throughout the day for competitors to train together. AM & PM Slots. This will be great for competitors to work with another, working on their coaching as well; their coaches eye viewing their teammates. Also, will help motivate each of you.

As we move on through the year, Team training will be organized and scheduled. Team workouts will be implemented, along with individual team training sessions. We will be traveling and hosting weekly sessions with our friends all over; to help push each other in prep for 2014 season. Anyone is welcome for these sessions, but they will be scheduled and people need to be on time and plan accordingly (if making it).

Below is a simplified template to help you understand the year, our cycles and where we will be pushing. This will deviate a bit form the path; based on progressions and results, but will be a good idea of how things will go leading up til opens.

Sept / Oct Nov / Dec Jan / Feb March /April May – into Regionals
Strength Speed / High Skill Work Capacity OPENS TBD
MAP @80-85 MAP @85-90 MAP @90+
Aerobic CP / Lactate Testers
CP Lactate CP / Lactate

Sept/Oct – volume starts to increase –  double session options
Monday: SqT Intense + OLY + High Skill CP Work

Tuesday: Heavy Pull – TNG Work + OH work + MAP or EMOM + Asst

Wed: Rest / Recovery – low volume, technique / skill

Thursday: CP + OHS / OH Stability Work + MAP

Friday: Heavy OLY + CP Breathing

Saturday: SqT CP + Pull Strength + Aerobic / Cyclical  (Test or lactate – depending on phase)

Sunday: Fully Rest

questions on the above, message me.

Approx 5.5-6 months left til the 2014 Season. We had a great year last year, but this is our year. Our team has been working harder than ever. The beginning phases were carried out and the balance was made for all with their overall fitness. Now it’s time to start dialing things in, cycle out properly until opens; being the best “us” we can be going into opens. . . and essentially being ready for Regionals come May.

I have gotten a lot of inquiries in regards to Individual Program Design. There will be some updates coming to membership packages incorporating this this for the gym as a whole. For those with Regionals in their site and as a goal, this programming is done through the PBP side of things. This individualized program design is VERY specific and far more detailed. Those interested in this, can reach out to me directly. We have great plans for CFF, the program design side of things and our coaching staff growing in this format. Stay  tuned and as always, thank you for the support from our community daily. You guys made this expansion and our growth possible!

 

Events Update: See Below

UPDATE: We have a ton of events coming up. Small list to catch everyone up.
1. This weekend, 5k Charity race in Salem NH for Kids Cancer Foundation. Not signed up yet? No worries, show up saturday and you register there! kicks off at noon at Margaritas in Salem.
2. Sept 28th – Competition Training at Route 1. we will be heading down, to do some individual stuff with our friends at route 1. Competitors welcome to join.
3. Oct 5th – We will be attending Individual Competition at CrossFit Earned in Merrimack NH. We have athletes competing this day and will be a good time for all.
4. I will be teaching a Weightlifting Clinic at CF 2A in Acton Mass on Sunday Oct 6th. This will be a 4 hour clinic which i believe they are allowing non 2a members to attend. If interested, let me know and i will relay you to Nicole.
5. Sat: Oct 12th – our 5 teams will be training for the following weekend competition at CrossFit Milford. Anyone else interested in putting together a 4 person team to join us for the fun, you are welcome to. stay tuned to blog for time this will kick off.
6. Oct 19th & 20th – we have 5 teams of 4 competing at CrossFit Milford, in Milford CT. If you are free to come down (I know its a hike) it will be a great time. Come support your teammates and lets flood the crowd with as much CFF gear as possible.
7. Oct 27th – Individual Competition at CrossFit 2a in Action. RX and Scaled division. We have athletes competing and will be going to support Nicole and her gym.
8. Nov 3rd – 1st Season of the New England Affiliates League kicks off! I know a lot have expressed interested in this. See me with questions, but understand this is a New England thing. This is NOT just CFF. this is going to be HUGE! Teams of 6, 4 compete weekly. Again, all details here on FB< plus the site will be live very soon. Questions, message me
9. Nov 9th – we are hosting our third In HOUSE Competition. This is for EVERYONE> We encourage every member of CrossFit Free to register. All skill levels welcome and its a great time for our community. Please go register asap for this!
9. Nov 16th – we have Don McCauley coming to CrossFit Free for his weightlifting seminar. Cost is $225 per person and will be the best $225 you spend on yourself to learn the lifts. Don is one of the best weightlifting coaches in this country and has coached on all levels, from olympic athletes down to owning his own CF affiliate in Georgia. You will NOT want to miss this clinic.
10. Nov 30th – Barbells For Boob Charity Event – “Amazing Grace”. We have hosted this at CFF and i ran this elsewhere years prior. amazing event for everyone and for a great cause! Link is online, register and help us raise a few bucks.
11. Dec 6th – 8th – Kellie & TJ will be competing at the AMERICAN OPEN in Dallas Texas. We hope you can watch this live feed similar to Nationals. We have donation page to help them get there. Anything helps.
12. Jan 18th 2014 – Frosty Flourisher – Competition being hosted at CrossFit Free. Scaled like event, great event for the up and comer and those looking to have a great time competing.

Thurs, 091213

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Buy In:
5 min of Rowing Technique
+
5 min of Dynamic Work @Z1
+
Movement Pre /Mobility

Wed, 091113

Weightlifting Wed tonight, 7:30p. Come work your technique on the weightlifting movements, hit a contest or simply throw around some heavy weights! Everyone is welcome. Join us.

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Fitness / Performance:
A. Strict Press 2-2-2 – across @75-80%
B. Push Press 3-3-3-3 across @80-85%
^15 min to complete the above, keeping rest periods short.
C. For Time: Teams of @2
2001m Row
then,
AMRAP 20 (alternating between partners 1 rd, then other goes etc)
9 Burpees
11 Wall Balls (30/20) * scale accordingly

Endurance:
9 x 200′s, rest :30 between
then,
11 x 100m Row Sprints @ ME; rest 1 min between

Live Free WL:
A. Snatch DL + Hang Snatch + Snatch – build to single
B. Clean x 2 + Jerk x 2 – build to max on complex
C. Front Squat – build to 1RM for day with 4 second pause in hole

Tuesday, 091013

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Announcements:
A. SFH, Blonyx, Fuel For Fire, Pro Strength and NEW Pure Pharma all in stock at CFF.
B. New Site will be launching soon. Stay soon for awesome stuff brought to CFF.

Buy In:
A. 6 min Row Technique Session
B. 6 min Dynamic Stretching
+
5 min of Mobility

Fitness:
A. Skill Session: Pistol Progresions
B. MAP Training @80-85%
AMRAP 3 @135/93
5 TnG Power Cleans
5 Push Press
*same weight for both

rest 3 min

AMRAP 6
5 TnG Power Cleans (higher than first AMRAP)
15 Box Jumps (24/20)

rest 3

AMRAP 6
200m Sandbag Run 80/60 or Plate Run Scale
15 Ab Mat Situps

Performance:
A. Skill Session: Pistol Work w/ Pistol Box Jump Progressions
B. MAP Training @80-85%

AMRAP 3 @135/93
5 TnG Power Cleans
5 Push Press

rest 3 min

AMRAP 6
5 TnG Power Cleans 155/108
15 Box Jumps (24/20)

rest 3

AMRAP 6
200m Sandbag Run 80/60
10 GHD Situps

Competition:
PBP Blog

Endurance:
:20 on @ ME
:20 OFF
x 18 intervals
+
3k Row

LiveFree WL:

Monday, 090913

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook Page HERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

Announcements:
A. SFH, Blonyx, Fuel For Fire, Pro Strength and NEW Pure Pharma all in stock at CFF.
B. New Site will be launching soon. Stay soon for awesome stuff brought to CFF.

Buy In:
A. 6 min Row Technique Session
B. 6 min Dynamic Stretching
+
5 min of Mobility

Fitness:
A. Front Squat – 5RM for the Day – 15min
B. Clean – 12 min to work technique either Power / SqT – Singles
C. 12 min AMRAP
6 Pullups
12 # Lunges (alt legs) (45/25) or BB
24 Double Unders or 70 Singles

Performance:
A. Front Squat – build to 10RM – 15 min
B. SqT Clean Cluster – 1.1.1 x 3 ; rest :20, rest 2:30 – 12 min
C. EMOM x 12
Odd: 6-8 C2B
Even: 40 Double Unders

Competition:
PBP Blog

Endurance:
50 Cal AD @85%
800m Run @85%
50 Cal AD @85%
400m Run @ME
right into,
7 min recovery Row @60%

LiveFree WL:
A. Snatch – EMOM x 12 @ 70%
+
then, build up to a Heavy Single in only 12 min
B. Clean DL , lower below knee and Hang Clean + Jerk – BUILD to max for day
C. Clean – Triple (hands on bar whole time) low volume
D. Back Squat Week 4 Day 1

Heading into Regionals. . .

We all have goals in life. Though what drives us to achieve those goals? Is it simply a desire to reach the finish line? It’s doubtful that something so flimsy will ever provide you with the resolution necessary to accomplish anything of much worth in life. Everything that you have ever achieved, you did for a REASON. A reason is quite literally the biggest thing that is going to set you apart from every other person out there saying they want the same things you do. It is what the underdogs use to upset the more talented, its what leads to success, and it is what can create legends.

Given the forum, it makes sense here to set this in the context of CrossFit, but the truth is that this applies to all aspects of life. If you want something, you better figure out why, and keep that in the fore most part of your mind. This is of paramount importance when things start to get spicy, such as in the middle of a WOD when the thoughts of quitting begin to creep in. I’m talking about that point in the middle of your workout when the lactic acid built up in your legs becomes unbearable, when your lungs start to burn, when your vision narrows, when you start to question how badly you really want to finish the WOD in under 7 mins like you told yourself before the clock went off. If you have a reason, a purpose, then the question is moot. You had already decided before the workout even began what was going to happen. You already decided that you were going to beat your previous time, or snatch that extra 5 lbs, or do just one more rep, you already knew that you were going to go unbroken on that AMRAP. You knew this, because you had a reason to make it happen. Pain can cause even the most stout athlete to breakdown. For without a purpose, the suffering endured is masochistic, not heroic, and it won’t last.

It might sound like I am just playing the semantics game, but Im not. Wanting something is a completely different concept from having a purpose or reason to want that same thing. Having a purpose creates a need, which is definitively stronger than any want. When you need something, it creates a resolute sense that is unwavering and will drive you to your goal, for your goal has now become a necessity.

A reason can come in many forms; maybe your reason is your children. Perhaps being healthy and living a long life so that you can be there for them is important to you. Now every time you feel that burn in your lungs, you picture your children, and that literally dulls the pain and carries you through to the next round. Or maybe you have a need to prove something to yourself. Now when the pain sets in, you imagine yourself happier and in a better state all because of what you are achieving now, and that carries you through. The critical aspect in determining your purpose is that it must be something so important, so necessary, that you are willing to sacrifice yourself for it.

It really is astounding what the human body can tolerate and even thrive in when you turn your mind off, or simply allow it to focus on a singular purpose. When you have a reason to accomplish something, a real purposeful sense of determination…your body will show you how amazing it truly is.

– Jordan, CrossFit Free

“For the meaning of life differs from man to man, from day to day and from hour to hour. What matters, therefore, is not the meaning of life in general but rather the specific meaning of a person’s life at a given moment.”
-Viktor Frankl