06 Nov
by: Published in WODs

GS: 12 min AMRAP of:

60 seconds of:

Bent Front Raise
Band Pull Aparts
Alternating Leg Hollow Hold

1: 4 min AMRAP of:

9 Russian Kettlebell Swings (24/16)
7 Push Ups
5 Hang Power Clean (95/65)

Rest 2 minutes

7 min AMRAP of:

9 Goblet Squats (24/16)
7 Push Ups
5 Power Clean (95/65)

2: 4 rounds for time of:

3 Handstand Push Ups
6 Hang Power Snatch (95/65)
9 Overhead Squats (95/65)

4 min cap

Rest 2 minutes

4 rounds for time of:

9 Handstand Push Ups
6 Power Snatch (95/65)
3 Overhead Squat (95/65)


From Jess H…

What was your biggest concern when starting the challenge?

I wasn’t really concerned. I’ve been eating paleo since February, so I’ve gotten into a comfortable routine of buying and fixing food in advance.

What was the most difficult food or foods to give up?

I suppose sweets. I like ice cream, cookies and pie.

What was the easiest thing to give up?

Stuff I don’t like…I hate black licorice, so yeah, that was easy

What did you miss the most?

The option of having a cheat meal.

What motivated you to continue eating cleanly through all 30 days?

I’ve wanted a 6-pack since I was 17. Getting pretty close. After a couple of cheat days, I’m going to go back to another month of strict paleo, and see if I can finally get there.

What benefits do you feel you gained from doing this challenge?

I have incredible energy. Basically, I can stay really busy from the moment I wake up until it’s time to go to sleep, and I sleep really well. I work out 5 or 6 days a week, and feel really healthy.

What do you think was the biggest change?

There wasn’t much change, like I said, I’d been doing paleo since February, although I did allow myself occasional cheats, so I suppose not cheating was the biggest change.

What advice would you give someone who is about to start a cleaner diet?

Prepare yourself way in advance. I cook everything myself, and only rely on eating out when it’s absolutely necessary. I prepare meats on Saturday/Sunday, and purchase fresh vegetables every day or every other day. Bring your lunch, and snacks in to work. If I didn’t do that, I’d be likely to cheat around 3-4pm, when I feel like having a snack, and there are only bad things around to eat. Make really simple foods to cut down on cooking time.

Well done Jess,




06 Nov

Heat Schedule

** Updates have been made, please see below **


Below you will find all information for the heats and judging for this Saturday’s Throwdown. I guarantee that I made some mistakes with scheduling, so if anyone finds an error please contact me at This goes for athletes AND judges! Good luck to all competitors, it should be a great day of competition!
Heat schedule
9:00-9:30 EVENT 1 — WOMEN

9:30-10:10 EVENT 1 — MEN

10:10-10:30 Administrative break/transition to next event

10:30-1:30 “Floater” WOD at St. James
* 10:30-12:00pm Judge = Jessa Lemoine
* 12:00-1:30pm Judge
= Jeff Wurm

10:30-10:36 WOD 2 Females Heat 1
Lane/ Athlete /Judge

1/Danielle Martin/Taylor Short
2/Mai Nguyen/Erin Boyer
3/Anya Slavin/Alexa Walls
4/Kat McCord/Gino Leite
5/Jess Hasenplaugh/Brendan Ryan
6/Erin Kerr Brittany/Reynolds
7/Melissa D’Amato/Page Travaglini
8/N/A/Creed Mangrum

10:40-10:46 WOD 2 Females Heat 2

1/Anat Sheffi/Taylor Short
2/Whitney/Kemp Erin Boyer
3/Sam Michelmore/Alexa Walls
4/Megan Barrows/Gino Leite
5/N/A/Brendan Ryan
6/Pam Aldridge/Brittany Reynolds
7/Liz Shelburne/Page Travaglini
8/Molly Brady/Creed Mangrum

10:50-10:56 WOD 2 Females Heat 3

1/Karen Venezia/Taylor Short
2/Jenna Sherman/Erin Boyer
3/Lori Carpenter/Alexa Walls
4/Ashley Woods/Gino Leite
5/Amanda Leahy/Brendan Ryan
6/Laura Skaggs/Brittany Reynolds
7/Lori Webber/Page Travaglini
8/Kathryn Allen/Creed Mangrum

11:00-11:06 WOD 2 Males Heat 1

1/Alex Froyman/Taylor Short
2/Matt Giffune/John Fodera
3/Nate Gagnon/Cassandra Terry
4/Josh Bystock/Cam Mathison
5/Matt Bystock/Brendan Ryan
6/AJ Machnes/Andre C
7/Austin Reed/Page Travaglini
8/Matt Pisani/Creed Mangrum
9/Jon Gonthier/Lauren Scheinfeldt

11:10-11:16 WOD 2 Males Heat 2

1/Jason Majane/Taylor Short
2/Wilson Velasco/John Fodera
3/Mike Gilbert/Cassandra Terry
4/Lou Somma/Cam Mathison
5/Will Carter/Brittany Reynolds
6/Travis D’Amato/Andre C
7/Derrick Rousseau/Alexa Walls
8/Jon Sheffi/Gino Leite
9/Humoud/Lauren Scheinfeldt

11:20-11:26 WOD 2 Males Heat 3

1/Dan Smith/Taylor Short
2/FJ Perfas/John Fodera
3/Tim Wackenreuter/Cassandra Terry
4/Chris Ancona/Cam Mathison
5/Jon Brown/Brittany Reynolds
6/Eugene Mann/Andre C
7/Mark Neville/Alexa Walls
8/Scott Maurer/Gino Leite
9/Jon Wyss/Lauren Scheinfeldt

11:30-11:36 WOD 2 Males Heat 4

1/Drew Veneziano/Taylor Short
2/Mike DeMichele/John Fodera
3/Bobby Rowley/Cassandra Terry
4/Michael Hans/Cam Mathison
5/Chad Verry/Brittany Reynolds
6/Phil Audino/Andre C
7/Garrett Baumann/Alexa Walls
8/Scott Graham/Gino Leite
9/Patrick Choi/Lauren Scheinfeldt

11:40-12:00 Lunch/administrative break/Judges switch for “floater”

12:00-12:10 WOD 3 Females Heat 1

1/Danielle Martin/Dahne Yaitanes
2/Mai Nguyen/Jacque Goode
3/Anya Slavin/Kristen McMullen
4/Kat McCord/Carter Rogan
5/Jess Hasenplaugh/Katie Murphy
6/Erin Kerr/Erin Boyer
7/Melissa D’Amato/Brendan Ryan
8/N/A/Page Travaglini

12:15-12:25 WOD 3 Females Heat 2

1/Anat Sheffi/Dahne Yaitanes
2/Whitney Kemp/Jacque Goode
3/Sam Michelmore/Kristen McMullen
4/Megan Barrows/Carter Rogan
5/N/A/Katie Murphy
6/Pam Aldridge/Erin Boyer
7/Liz Shelburne/Brendan Ryan
8/Molly Brady/Page Travaglini

12:30-12:40 WOD 3 Females Heat 3

1/Karen Venezia/Dahne Yaitanes
2/Jenna Sherman/Jacque Goode
3/Lori Carpenter/Kristen McMullen
4/Ashley Woods/Carter Rogan
5/Amanda Leahy/Katie Murphy
6/Laura Skaggs/Erin Boyer
7/Lori Webber/Brendan Ryan
8/Kathryn Allen/Page Travaglini

12:45-12:55 WOD 3 Males Heat 1

1/Alex Froyman/Dahne Yaitanes
2/Matt Giffune/Jacque Goode
3/Nate Gagnon/Kristen McMullen
4/Josh Bystock/Carter Rogan
5/Matt Bystock/Katie Murphy
6/AJ Machnes/Brittany Reynolds
7/Austin Reed/Cam Mathison
8/Matt Pisani/Jessa Lemoine
9/Jon Gonthier/Gino Leite

1:00-1:10 WOD 3 Males Heat 2
Lane Athlete Judge

1/Jason Majane/Dahne Yaitanes
2/Wilson Velasco/Jacque Goode
3/Mike Gilbert/Kristen McMullen
4/Lou Somma/Carter Rogan
5/Will Carter/Katie Murphy
6/Travis D’Amato/Brittany Reynolds
7/Derrick Rousseau/Cam Mathison
8/Jon Sheffi/Jessa Lemoine
9/Humoud/Gino Leite

1:15-1:25 WOD 3 Males Heat 3

1/Dan Smith/Dahne Yaitanes
2/FJ Perfas/Jacque Goode
3/Tim Wackenreuter/Kristen McMullen
4/Chris Ancona/Carter Rogan
5/Jon Brown/Katie Murphy
6/Eugene Mann/Brittany Reynolds
7/Mark Neville/Cam Mathison
8/Scott Maurer/Jessa Lemoine
9/Jon Wyss/Gino Leite

1:30-1:40 WOD 3 Males Heat 4

1/Drew Veneziano/Dahne Yaitanes
2/Mike DeMichele/Jacque Goode
3/Bobby Rowley/Kristen McMullen
4/Michael Hans/Carter Rogan
5/Chad Verry/Katie Murphy
6/Phil Audino/Brittany Reynolds
7/Garrett Baumann/Cam Mathison
8/Scott Graham/Jessa Lemoine
9/Patrick Choi/Gino Leite

1:40-2:15 Transition/announcement of Final WOD/announcement of Top 6 RX Male/Female


1/RX Female Rank 1/Erin Boyer
2/RX Female Rank 2/Gino Leite
3/RX Female Rank 3/Lauren Scheinfeldt
4/RX Female Rank 4/Jeff Wurm
5/RX Female Rank 5/Carter Rogan
6/RX Female Rank 6/Page Travaglini

2:43-3:00 FINAL WOD – MALES

1/RX Male Rank 1/Erin Boyer
2/RX Male Rank 2/Gino Leite
3/RX Male Rank 3/Lauren Scheinfeldt
4/RX Male Rank 4/Jeff Wurm
5/RX Male Rank 5/Carter Rogan
6/RX Male Rank 6/Page Travaglini

3:00 Announcement of podium finishers, awarding of medals, beginning of Tasty Burger BBQ

05 Nov
by: Published in WODs

Strength:  18 mins to find:

5RM Thruster

10 min AMRAP of Kettlebell Press Complex:

5-6 Kettlebell Press
3-4 Alternating Kettlebell Press (each arm)
5-6 Kettlebell Push Press

1: 5 min AMRAP of:

15 Wall Balls (14/10)
25 Double Unders


20 Kick Outs

2: 3 rounds for time of:

20 2-for-1 Wall Balls (20/14)
50 Double Unders

5 min cap


From Stacey S…

What was your biggest concern when starting the challenge?

My primary concern was avoiding temptations while at work. With pizza, cupcakes, catered lunches and snacks constantly at my fingertips I was afraid that my willpower would be tested on a daily basis. However, once I told my coworkers that I had entered a 30 day paleo challenge, they were incredibly supportive and 2 of them even joined in on the fun.

What was the most difficult food or foods to give up?

Giving up dairy in general was pretty difficult. Before I started the challenge I saw no harm in adding cream to my coffee, having greek yogurt for breakfast or thoroughly enjoying sharp cheddar cheese on anything and everything possible. After about a week of the challenge I was surprised that I didn’t miss dairy at all and plan to continue cutting it out of my diet with the exception of a possible trip to the self-serve froyo bar on special occasions.

What was the easiest thing to give up?

The easiest thing to give up was gluten/grains. I have been trying for a long time to cut them out of my diet as much as possible so I had a little practice before the challenge started. Substituting pasta with spaghetti squash or homemade sweet potato fries instead of rice was satisfying enough that I didn’t miss gluten/grains.

What did you miss the most?

OKTOBERFEST! While all my friends were indulging in beer summits and pairing a nice pumpkin beer with a Red Sox game, I experienced feelings of jealousy and envy but knew I would be happy with my choice in the long run.

What motivated you to continue eating cleanly through all 30 days?

I set a goal on day one to finish the competition with 0 cheats and wanted to prove to myself that I could do it. I was interested in seeing how I would feel, if it would improve my overall performance at crossfit, and I wanted to see if I could lose weight. After the first week I felt a little lighter, healthier and happier and wanted to see what the next 3 weeks would bring. When I was consistently more energetic each day, losing weight each week and sleeping better each night I had no interest in straying from my new routine.

What benefits do you feel you gained from doing this challenge?

This challenge combined with crossfitting 5 days a week has given me a new perspective on how I value health and fitness. I have always been pretty active and played division one ice hockey in college but was at a loss when I was no longer a part of a team. After I hung up the skates I realized how much I missed being motivated by 20 teammates who were striving for a common goal. When I started crossfitting I had goals of getting fit and quickly learned that I could do that while surrounded by a group of incredible people. The paleo challenge was really the icing on the cake – I found that I not only felt better physically, but I also gained the confidence to push myself outside my comfort zone. I have to thank the incredible coaches also – Whether it was Erin pushing me to workout at Box 2, reading Gino’s paleo pep talk each day, or Bern hounding me to start going to comp class; it all helped me to stay the course and push myself. I feel like every little thing that has happened in the past 30 days has allowed me to come out of my shell and take on new challenges.

What do you think was the biggest change?

I have learned a lot about myself in the past 30 days. I started the challenge with a simple goal of seeing if I could eat clean for 30 days without cheating. As I started to feel stronger and healthier in general, I then went to crossfit each day with a goal of not just getting a great workout, but competing. This might have just been a challenge to eat clean for 30 days, but in being strict with it I learned a lot about what I am capable of and the things I can achieve if I put my mind to it. I will continue eating paleo without a doubt and also plan to continue setting goals in hopes of entering a competition in the future. Competition date –TBD.

What advice would you give someone who is about to start a cleaner diet?

Since starting the challenge, my sister, 5 close friends and 2 coworkers have all taken on the challenge and have reaped the benefits as well. My advice has been to set a date and don’t look back as it is something that will change the way you live in such a positive way. I am now a firm believer that if you can commit to eating clean you are setting yourself up to be a better you; the world is your oyster.

Well done Stacey,



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