North Shore CrossFit

Running Homework
3 Rounds
5 min run 3 mins rest

No running class on Saturday. Heading into the B.U. Track Meet on Saturday 12-31-11. Anyone interested in running send me an email. You can sign up that day. s.blair6@verizon.net

Meet Info

Running workout
10×200 45 seconds rest..

I’m heading into the B.U. Track Meet on Saturday 12-31-11. Anyone interested in running send me an email. You can sign up that day. s.blair6@verizon.net

Meet Info

Running Homework
4 Rounds
3 mins on 2 mins recovery jog

Workout #1
25 minute steady state. Row at 2K race pace plus 10-12 seconds. Work on locking in the pace and don’t let it vary more than 5 seconds either way. The goal is to develop consistent power output for every stroke. The stroke rate is your choice but again, be consistent throughout. Log total meters rowed, average pace and strokes per minute.

Workout #2
10 intervals of 1:30 on and 30 seconds active rest. These should be performed at 2K race pace. Set work time for 1:30 and rest time for 30 seconds. Record meters rowed after each interval

First I want to thank the NSCF community.  We have an amazing community of athletes.  Without our community working together as a team we would never be able to put together events as big as this one.  A special thanks to all our volunteers at the meet both NSCF members and USAW officials.  The loaders, time keepers, referees, announcer, score keeper and behind the scenes crew.  The sport is run by volunteers!  Thank you to the vendors for great food and product.  Thank you to the Picardy girls for running the snack bar.  Now to the team.  We had 21 athletes compete at the competition and many more training alongside them.  I want to thank them for all their hard work and  dedication to the team.  It has been a vision of mine for many years and to see it thriving is exciting and rewarding to me.  The teams training cycle was 12 weeks long and very, very hard.  I don’t think I am alone in being very happy to finally get on those platforms.  As a team we had huge gains in technique and strength.  We have all the numbers and will have them posted up next week.  I think everyone will be quite impressed by the gains our team made.  The next training cycle starts the week after Christmas.  Some will continue on the platforms getting ready for meets in the beginning of 2012.  Next up for most of us is the CrossFit Open Competition that starts in February.  Get ready, the fun starts on Monday!

I want to thank Coach Lussier for all the time, knowledge and extra personal attention he gave to every person on our team.  He watched every lift for every athlete for 12 weeks.  His knowledge of weightlifting is impressive.  I am grateful and a little lucky to be able to have Coach in our building.  He has a unique ability to not care if you are tired, sore, hurt, have torn up hands, went out drinking the night before, dropped a bar on your head or think you have had enough for the day.  At one point I actually quit training 5 times in one session.  Somehow I managed to finish in 3 short hours.  He waits for you to finish explaining your nonsense and has you pick the bar back up and get to work.   Every person was prepared to do their best on Sunday and they did not let Coach down.  Thank you Coach Lussier and welcome to the North Shore CrossFit family!

 2011 New England LWC Weightlifting Championships score sheet scoresheet

Womens Team – 1st place overall

48kg

• Tara Picardy – 1st place & 1st place master – 3 New England Records. Qualified for the Pan Americans and Worlds in Russia!

53kg

• Dawn Adam Brown – 1st place, 1st place master, womens Grand Master &  3 New England Records.  Qualified for the Pan Americans and Worlds in Russia!

58kg

• Susan Young – 1st place & Best Overall Lifter
• Bekah Waterson – 3rd place
• Nikki P – 4th place & 1st place masters

63kg

• Sarah Zdanowicz – 1st place
• Rachel Belino – 5th place

69kg

• Rose “The Beast” Mini – 2nd place & 1st place master

75kg

• Jeanee Gonet – 1st place

75+kg

• Katelyn Romano – 1st place
• Kaitlin Lyons –  2nd place

Men’s Team  2nd Place overall

62kg

• Steve “Killah” Blair 1st place & 1st place master – 2 New England Records!
• Sam Wong-Rapuano – 2nd place & 1st place Jr.

69kg

• Brandon “Ninja” Arakaki – 3rd place & 1st place master
• Jake Duckworth – 4th place & 2nd place master

77kg

• Joe “Burpee” Butera – 4th place
• Dave Picardy – 6th place & 2nd place master
• Derek Goff – 12th place
• Dave  ”Pecs by” Peddie – 14th place & 5th place master

94kg

• Andy “The Webmaster” Waterson 7th place

105kg

• Frank Woods - 5th place