The winners are as follows:

3rd Place – There was a tie – Sarah & Jake Duckworth and Martha & Don Hodgman

2nd Place – Kate Somssich & Brendan Murphy

1st Place – Alex & George Toomey

Okay, so what do the lucky winners receive?

3rd Placed Prize – Winner’s choice of the following:  Private Olympic weightlifting session with Dave, Private Gymnastics Session with Marco or a Massage Therapy session with Dawn

2nd Place Prize – Private Olympic Weightlifting session with Dave and Private Gymnastics Session with Marco

1st Place Prize – One month membership free for you and your family member

The winners will receive your gift certificate through email.

Congrats to the winners and thanks for playing!

Rest 60 seconds between sets (155/105)

7 Rounds

1 Rope Climb

10 Wall Balls

15 KB Swings

20 Double Unders

Compare to main site (2/17/12)

Have you taken a good look around you at North Shore CrossFit lately?  Yes, there are many new faces, but still so many familiar ones, as well.  A huge piece of what makes North Shore CrossFit so special is keeping it all in the family!  After a quick count, we have 34 “families” who train together at NSCF.  We see parents with their kids or married couples who work out alongside each other pushing each other to finish a workout or maybe even a little friendly competition going on.  Not to mention the large number of yet to be married couples that train at NSCF alongside each other and kids of parents who train at NSCF who get in to train during their offseason from youth sports with their parents.

We are extremely impressed by the desire to stay healthy and active as a family!  One of the keys to success in any exercise program is to have the support of your loved ones.  Keeping each other motivated with praise and reassurance that they can do it, even when they think they can’t.  Continuing to push each other to train weaknesses and dislikes because it will only make them better!  Convincing each other to get to the gym, even if they rather chill out in front of the TV with a bowl of ice cream!

That’s why the month of February will be February Family Fun Challenge at NSCF!

What is the February Family Fun Challenge?

During the month of February, we are challenging families* of NSCF to get into the facility and work out together as often as possible.  The family that works out together the most will receive a Superlicious Prize Package!  WHOA THERE…. no worries, we will have 2^nd and 3^rd prizes, as well.

What does a Family Constitute — *Families = Mom and kid(s), Dad and kid(s) Mom & Dad & kid(s), Brothers, Sisters, Brother & Sister, Uncle & Nephew, Uncle & Niece, Aunt & Nephew, Aunt & Niece, Grandpa & grandson, Grandma & grandson, Grandpa & granddaughter, Grandma & granddaughter, Married Couples, Engaged couples, Domestic Partners, Couples in a relationship living together.

What does NOT constitute a Family — BRO-mances, You and a friend you dated in the 4^th grade, Your Baby Momma’s Boyfriend, Your sister’s uncle’s cousin’s best friends father-in-law’s half-brother’s wife.  I think you’ve got the picture.

Okay, so what if you have REAL family that wants to come in and work out with you, but haven’t started yet… no time like the present!  For the month of February we are offering a $50 off coupon on our 5-week boot camp program to family members of existing NSCF Members.  HOLY SAVINGS Batman!  That’s a deal!  5 weeks of unlimited training, weekly check-ins, skill training, nutrition counseling and an awesome community of supportive friends to guarantee their success!

So what are you waiting for?  Grab your “family” and get to North Shore CrossFit TODAY!

Here are some of the families training right now at NSCF:

Dawn, Adam and Brian Brown, Kurt, Diane, Kim, Kate Frampton, Lew, Tracy, Liam and Jenna Conley, Tom, Chris, Kirsten Beard, George and Alex Toomey, Steve and Amanda Chase, Susie, Joe Rapuano, Sarah, Amos, Sam Wong, Kris and Ethan Ahearn, Gregg, Jane, Ian, Collin Spiro, Cheryl and Amanda Dubois, Zachary & Molly Cook, Anthony & Anthony Andriano, Jr., Billy, Christine, Henry, Charlie & Owen Barrett, Nyla Dubois & Isabella McNally, Stephen & Natasha Evitts, Sarah & Jake Duckworth, Kurt & Kelly Fieldhouse, Joe & Dominic Butera, Jennifer & Mia Flynn, Andrew & Liisa Hall, Don & Martha Hodgman, Chip & Diane Holm, Steve & Kristen Leblanc, Doug & Michelle Link, Jay, Melissa & James Peirce, Andy & Bekah Waterson, Gabe & Nancy Petino, Lara, Jack & Connor Wosepka, Adam Drolet & Sarah Zdanowicz, Paul, Jamie, Andrea Dalton, Aaron & Anna Seliger, Jon & Arian Parrelli, Jon & Brooke Park and of course Dave, Tara, Cody, Mackenzie and Cassia Picardy!

Why do the Clean and Press, variations of the Snatch, and the Clean and Jerk provide not only a complete workout but complement any training program?

Here Are Four Reasons:

First, the most surprising aspect of Olympic Lifting is its effect on the cardiovascular system. A few years ago, Doctor Michael Stone studied the cardiovascular benefits of Olympic Lifting. He was shocked to find the improvements made by this form of training. But why? It is a simple matter of the length of the movement of the bar.

In a wrist curl, the bar may move four inches. In a Clean and Jerk, the bar moves from the floor to overhead, upwards of seven and a half feet!  Every muscle in the body is used, including all the support system. A tough set of Snatches leaves the lifter heaving for breath, sweating in streams, and the heart racing. All this without even having to go the track!

Second, the human body is built in one piece. By lifting the bar from the ground to overhead, the entire body is called into act. As one begins the slow process of adding weights to the Olympic Lifts, the entire body compensates by getting bigger and stronger.

One of the first areas most novices to Olympic Lifting discover is the whole chain of muscles from the gluteus and the spinal erectors to the trapezius. Shirts begin to fit funny as the muscles of the upper back grow to accommodate the pulling movements. What muscles do the Olympic Lifts build? All of them.

Third, it is difficult to over train or go too heavy on the Olympic Lifts. Certainly, it is possible, but because of the movement from floor to overhead, there is little room for forced reps, overload techniques, or any form of cheating. There is no bench, no rack, and no supports.  A lifting partner can’t stick his hand on the bar and make you squeeze out an extra rep.

Olympic Lifting demands discipline in choosing weights within your abilities. But, the payoff is worth it. The feeling of hoisting bodyweight from floor to overhead for the first time remains a treasured memory years later.

Fourth, Olympic Lifting workouts don’t take very long. A solid workout of 5-4-3-2-1 or twenty singles can take less than half an hour. Working the entire body, as well as the cardiovascular system, the Olympic Lifts are very taxing.  It would be hard to imagine ten sets of ten with bodyweight in the Olympic Lifts.  It is hard to imagine one set.

If time is pressing, take a warm up weight and Clean and Press it for ten. Add some weight, and do five. Add some more and do three. Then, keep adding smaller plates and knock off as many singles as you can, until you can’t. Workout over.

Dan John

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