Posts Tagged by cfm

A Day With Reebok at the CrossFit Games Northeast Regional

The following post is sponsored by FitFluential LLC on behalf of Reebok.

When Reebok invites you to attend the first day of the CrossFit Games Northeast Regional competition, you think you are the luckiest CrossFitter on the planet.  When they ask for your size to send you a brand new outfit to wear, you think you’ve died and gone to heaven.  Well both things happened to me last week and it was amazing!

The day before the big event, this super rad outfit arrived in the mail!  I received a Reebok CrossFit Perform Tri-Blend CF 74 Short Sleeve Tee, Reebok CrossFit Skinny Capris and a pair of the new Superhero Inspired Reebok Nano 3.0

CrossFit-Games-NE-Regionals-ReebokI had already planned on attending the competition on Saturday and Sunday, but this was an added bonus.  My friend Ashley and I got up at the crack of dawn and drove up to Reebok Headquarters in Canton, MA.  I was supposed to meet representatives from Reebok and four other FitFluential Ambassadors (Allie of Running on Peanut Butter, Jill of BakedFit, Joanna of Baby Gators Den, and Sarah of Ingredients of a Fit Chick) at the main gate at 10am, but had requested to pick up my ticket earlier so I could watch Team CrossFit Milford A compete in the first event at 9:40.  They were more then happy to accommodate that…awesome!


I’m so glad that worked out because the first event was very exciting to watch!  For teams the event consisted of 15-12-9 reps of muscle ups and clean & jerks at 135# for men and 95# for women.  One male and one female must do each rep count.  The team did great and ended up finishing 4th in the event.



Next up were events 2 & 3 back to back.  Event 2 was a 1-rep-max hang squat snatch.  In 8 minutes, each member had to attempt their max weight and in only 2 tries.  Carolyn on Team CFM threw up one of the heaviest weights for a female in the team competition with 155#!  However the team fell a bit short overall and ended up finishing 21st for the event. 



If their arms weren’t tired, they were about to be as event 3 started 2 minutes later with a max distance handstand walk for each team member.  This was a much better event finishing 8th with 515 feet total.


After the team events were finished, we walked around to check out some of the vendors and then I met up with the rest of the Ambassadors and the Reebok team at noon.  We were originally supposed to meet with Reebok’s VP of Training, but he ended up not being available.  Surprise surprise…we were going to get to meet Christmas Abbott instead!!  You can read all about that awesomeness here. ๐Ÿ™‚


While inside Reebok’s Headquarters for our meeting, we were taken for a quick shopping spree inside the official employee store and got to see some of their amazing facility.  Check out the basketball court and fitness center right in the middle of the building!




After a quick bite to eat, we headed over to the Reebok CrossFit One box which is for employees only and about a 5 minute walk from the main building.  The exact words that came out of my mouth when I walked in were “HOLY SH*T!”  This place is amazing!  I mean, how could it not be…it’s right on the Reebok campus.  It was huge and had all the best equipment…oh and that long stretch of turf!  I probably wouldn’t mind sled pushes so much if I could do it on that!




We gawked at the facility for a bit and then got to meet Austin Malleolo who is one of the individual male competitors and head coach at Reebok CrossFit One.  He talked to us a bit about training and competing in the regional competition, and also shared his thoughts on the brand new Reebok Nano 4.0s we was fortunate enough to be wearing.  Actually the entire Reebok CrossFit One team was wearing them!  All he had were good things to say…I’m pretty psyched to get a pair!  


The Nano 4.0 will be available in July, but guess what…you can create your own custom pair right now!  Check it out here.  

Before heading for a massage to get ready for event 3 that afternoon, Austin was cool enough to get a photo with us.  Seriously nice guy and he ended up finishing 5th overall in the competition…congrats!!

Photo Credit: Allie Lewis

Photo Credit: Allie Lewis

We were then left to watch the rest of the games and enjoy the day.  We caught event 3 for the men and women which was called Nasty Girls V2.  This gruel WOD was 3 rounds of 50 one-legged squats (pistols) alternating legs, 7 muscle ups and 10 hang power cleans at 175# for men and 115# for women…killer!  Sheila Barden ended up breaking the event record by 12 seconds…it was so cool to watch!


What an amazing day!  I can’t thank Reebok and FitFluential enough for this super rad opportunity!!  Stay tuned for more coverage of the CrossFit Games Northeast Regional competition including the events on days 2 & 3 and some of the crazy shenanigans that go on when you get six CrossFitting chicks together for the weekend ๐Ÿ™‚

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**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links. 


You Need a Class on Jumping Rope?

That is the question I was asked when I told most people how I was spending my Saturday afternoon, and so you know…yes, yes I do.  Actually, it was much more that jumping rope. Yesterday I attended a Double Under and Pull Up Clinic an my gym that focused on breaking down each skill and working on ways to improve, and it was so much fun!  The best part is that it was women only, so there was wonderful support and lots of laughs.

The clinic was developed by two of our coaches, Gina and Amanda, who saw a need for this.  Many classes briefly go over the skills that we are working on that day, but don’t take the time to help you improve on technical movements like pull ups.  I’ve been doing CrossFit for a year and a half now and learned so much yesterday!


We started the day by coming together to review the movements and to go over the importance of strengthening the body through other auxiliary movements.  Many of these included things we do in class every week, including barbell bent over row, pendlay row, dumbbell row and ring rows.


The most interesting thing I learned was that dead lifts (only with a double overhand grip) help with grip strength.  This will definitely come in handy.  We were also tasked to push ourselves in all of these movements.  Many times we are not using enough weight to make these movements worth while.  I’ve recently started using 40# dumb bells for my  rows which is way more then I ever thought I could do, but I can!


We reviewed various mobility movements that we often do as part of the warm up, but again we focused on proper form and slowing down the movements.  These included the thorasic windmill, cat/cow, t-spine rotation and heel touches.



Next up was a breakdown of kipping.  Kipping involves using momentum from your torso and legs to help achieve a pull up.  This involved a lot of rolling around on the floor.  First we went through the hollow rocks to superman drill, which then translates to the basic kipping motion when on the bar…light bulb moment!


From there we worked on raising our knees while kipping, which brings you back behind the bar.



And from there we did what Gina called “jumping the fence” which is is s strong hip drive used as you pull up on the bar to give extra force.  Now I’ve never come close to a pull up without assistance from a band, but after putting all these movements together, it actually felt possible.  With a lot of practicing and strengthening, is a pull up really in my future???  Hopefully my hands hold up…


Next on to double unders.  Now don’t laugh, but when I started CrossFit I actually struggled with jumping rope.  Yes, I know that is something you learn when you are about 5, but not having done it in so long I was a fumbling idiot.  Needless to say, it was quite embarrassing.  So then when I was told that I was supposed to pass the rope twice under with each jump, I felt defeated.  I’ve gotten a few here and there, but I’ve never been able to string them together and lately they have been few and far between.

We spent about 10 minutes working on wrist motion and body positioning, then moved into attempting to get some.  I basically managed to whip my leg numerous times…ouch!  


There were a few girls who did start stringing them together and they were SO excited…it was great to watch.  I kept getting stuck on only one leg going through, but with practice I”ll get there.  My biggest struggle is moving my wrists fast enough.  Sigh…

So yes, I practiced jumping rope for a good part of the day and I had a damn good time doing it.  I left with some really helpful tips on how to improve two moves that I’ve been struggling with for a while.  Plus I had a lot of laughs, which always makes for a good day ๐Ÿ™‚

What do you need to work on in your exercise routine?

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Well That Was Pretty Awesome!

I went to CrossFit today less than enthused due to some tight hips, sore ankles and an overall feeling of lethargy due to the mass quantities of bad (but oh so good) food I have consumed over the past few days.  Little did I know that I would be working out right next to one of the fittest women in the world, Kaleena Ladeairous.

Now I’ve known that Kaleena works out at my gym because the owner is her trainer, but I haven’t had the privilege to see her work out in person.  I had watched her place 3rd at the CrossFit Games Northeast Regionals back in May and then cheered her on at the CrossFit Games a few months later, but watching her close up was damn impressive.   



Besides being thoroughly impressed by her continuous string of muscle ups (something I don’t think I will EVER be able to do), I was actually fascinated to see her struggle.  Ok, not in a malicious way, like “hey I like to see people go through hard times” but in a motivating way.  I might never be able to do the workouts that these elite athletes do, but to see that it’s not easy for them is kind of nice.  I go to CrossFit multiple times a week, put in 110% of my effort and many times I am brought to my knees by a workout that I thought would be easy for me.  I leave defeated and questioning my abilities.  But knowing that even the best of the best have those same struggles, yet keep moving forward towards their goals, makes me feel even stronger.     

And here is why CrossFit is awesome.  I can’t keep up with the fasted runners or have the skill to even practice with professional athletes.  But with CrossFit, I can put in the work side by side the fittest in the world and still just as strong and powerful as they are.  Yes I might not have the same amount of weight on the bar and I might not be able to row as fast, but I am doing the same movements and that is pretty rad!

So thanks Kaleena and thanks to all of the athletes who push themselves to the limit everyday.  You are inspiring people like me who love the sport and want to get in the best shape of our lives.  You challenge yourself and therefore encourage us to do the same.  Thanks for turning what I thought was going to be crappy workout today into and awesome experience!

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The Day I Met Grace – Barbells For Boobs

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I first heard about Barbells For Boobs last year at the beginning of my CrossFit journey.  I had no idea who this Grace person was or why everyone was having such an issue with her.  Oh right…Grace was one of those benchmark WODs I had heard so much about and at that point in time I was not ready to meet her, but this year I was.  

The signs started popping up around my gym for the event some time in September and I knew I wanted to be a part of it.  Since 2009, Barbells for Boobs has provided 1,123 procedures for 749 individuals and 30 cases of cancer have been detected.  Thatโ€™s 30 lives saved that would not have been otherwise because those people didn’t fit the mold of who should get a mammogram.  This is so important to be aware of and something I feel very strongly about, particularly even more so after my Mom was diagnosed with breast cancer two years ago.

So I began fundraising and was able to raise $420 for the event in a very short period of time!!  Thank you so much to everyone who donated!  As the event got closer I was getting nervous about what weight I should attempt for the workout.  Grace is 30 clean & jerks at 95# for women.  I really didn’t think I was ready for that, so I was considering 75#.  But a few days before the event after practicing for a bit, I decided to give it a try.  I was doing this to support breast cancer awareness…survivors have gone through SO much more than this.  I couldn’t let a barbell intimidate me…

We arrived at CrossFit New Haven the morning of the event and my nerves were getting worse…what if I couldn’t do it?!?  But even with all the doubt, I registered for the Rx weight and crossed my fingers.     

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Yeah for mascots!

Yeah for mascots!

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We had a great turnout from CFM so it was pretty awesome to have a solid cheering section ๐Ÿ™‚

The event started with introductions from Zionna Munoz, Founder of Barbells for Boobs, who shared the story of why she started the organization in support of her best friend.  Then the survivors shared their stories and there wasn’t a dry eye in the house.  This is why we were doing this…  

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Then the heats started!  There were some great outfits and a TON of determination.  It was great to watch these athletes struggle through the reps and meet their goals.  

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017 B4BThere was one heat dedicated just for survivors…now that was something to watch!  A fellow CFM member, Megan Adams, was diagnosed with breast when she was just 26 years old.  This is the 3rd year she participated in Barbells for Boobs and this year she did it at the prescribed weight for the first time…beyond inspiring!  Read Megan’s story here.

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After that, I was anxious for my turn.  I headed to the warmup room and jumped on the rower for a bit and also tried out the 95# bar…damn that thing was heavy.  What did I get myself into???

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I was up next and I was sweating.  Hysterical side story…when I took my sweatshirt off, my sweat mixed with the fuzz and decided to stick to my arm pits…it looked like I had thick black hair.  GAH!  Kat & B looked at me in shock and then just started dying laughing…I was about to lift a bunch of weight over my head with fake hairy armpits!!!!!  I sprinted to the bathroom and was able to get it off just in time for my heat to start…I am SO glad they saw that!  Sadly, there are no photos…I would love to look back and laugh at that now.  

My name was called and I found my judge.  I can’t remember what her name was, but she was awesome, encouraging and helped calm my nerves a bit.  All I had to do was one rep at a time until she told me to stop…got it!

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Really, can I ever not make a goofy face??  3…2…1…GO!

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 And somehow I did it…I clean & jerked 95# 30 times and I did it under the 8 minute time cap.  6:42 to be exact…WHOA!  Who is this person??  I was the last person to finish in my heat and in CrossFit that isn’t necessarily a bad thing.  All the judges and competitors in my heat were crowded around me cheering me through those final reps.  All of the spectators were watching me and while that normally would make me hide behind a tree and cry, their screams motivated me to keep going.  I JUST COULDN’T FAIL!  So thank you for every clap, every shout, every single person telling me to PICK UP THAT BAR!  I don’t think I would’ve made it through without you.

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After I was done we stayed and cheered on the final heats and also check out the vendors outside.  

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Oh and guess what…free cocktails!!  CHEERS!

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So I met Grace.  And while she was a bit rough around the edges, I ultimately showed her who’s boss.  Maybe when we meet again next year, I’ll do it in around 5 minutes ๐Ÿ˜‰  

Make sure to check out this great video from the event…you know you will want to be there for the next one!

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Lurong Living Paleo Challenge: WODs 1 & 2

As part of the Lurong Living Paleo Challenge, all competitors must complete 10 WODs (workouts of the day).  During Phase I of the challenge (Weeks 1 & 2), three of those WODs must be completed.  These will be used as a benchmark and will then be repeated in Phase III to determine body composition improvement.  Each WOD has 3 levels of difficulty and athletes can choose which level they want to do based on their current skill level.  


I’ve tackled WODs 1 & 2 already and here’s how they went…

WOD 2 – The Lurong Living Original Remix (Level II)

Time Limit: 12 minutes

  • 100 Kettlebell Swings, 25#
  • 100 Burpees

Athletes are allowed to partition the reps any which way they like.


I decided to start with off with WOD 2 on Friday because it is clearly the worst out of the bunch and I just wanted to get it over with.  I dread burpees (they always give me bruised knees!) and knew there was no way I was going to get through all 100, but I gave it my all. My game plan going in was to break up the reps 10 x 10, but after talking with Coach Ryan prior to the workout he suggested 20 reps.  Hmmm…  I knew I couldn’t hold that up for the whole WOD, but I figured if I could bang out 20 burpees right off the bat that would give me a good start.  

Not the best idea.  I was fine after 10 burpees, but by 15 I was feeling it.  I stopped the first round at 18 and moved onto some swings.  Well that 25# kettlebell now felt insanely heavy!  I did 15 reps and moved back to the burpees…12 more to bring me to 30, then 15 more swings.  I was already shot at this point and probably more than halfway through the time cap.  From then on I switched to 5 burpees and 10 swings for the rest of the time and ended up finishing with 50 burpees and 80 swings complete.  Not what I was hoping for.  This WOD was the suck!  I think if I stuck with the 10 x 10 method or even 5 x 5 I would’ve been much better off, but I’m not redoing this one…no way!

WOD 1 – The Triplet Teaser (Level II)

Time Limit: 18 minutes

21-18-15-12-9-6-3 of:

  • Wall Balls, 14#
  • Dead Lifts, 65#
  • Box Jumps, 16″

Step up or down is allowed for the box jumps.


I had been going back and forth on whether to do Level II or III for this WOD.  The difference between the 2 is a 10# increase in the dead lift and a 4″ increase in the box jump, the wall ball weight is the same.  I know the dead lift weight wouldn’t be a problem since I can lift well over 200#, but it was the box jumps that were holding me up.  Box jumps are my GOAT (a movement you just plain suck at).  I can barely jump on a 16″ box and 20″ is just out of the question.  Thankfully we were able to step up on the box for this WOD, so I tried them out beforehand.  16″ was fine to step on but 20″ seemed very difficult.  Add in the wall balls and dead lifts and I knew my legs would be shot.  So I went with Level II.

Those initial 21 wall balls were a doozy.  If you’re not familiar with a wall ball, basically you drop down into a squat and throw a weighted ball into the air, catch, repeat.  They look like this:


These always make me a bit dizzy from the up and down movement while looking up, so when I turned to do my first set of dead lifts I was a little disoriented for a second.  The dead lifts were fast as expected and the box step ups weren’t too bad as I alternated the leading leg every 5 reps.  I moved through the entire workout pretty steadily and by the time I finished the 12 rep set, I knew I was in the clear and just flew through the rest.  I finished the entire WOD in 13:53 and was really happy with that.  But when I finished, I was kind of wishing I had done Level III.  It probably would’ve taken me 15-16 minutes to finish, but I could’ve done it.  I really need to start pushing myself harder!

All that’s left for this week is WOD 3 which is a combination of hang power cleans and sprints…should be interesting.

What is your GOAT?

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