CrossFit Southborough Newsletter
May 2013 
In This Issue
Athlete of the Month
Coaches Corner
Recipe of the Month
Guest Writer Article
New Members
Quick Links

Athlete of the Month
Brad Morse
How did you find CrossFit? Believe it or not, I only live a mile away but found out about CrossFit SoBo while on vacation at the Cape last summer.  I met a friend of Fab's at a beach party who told me about the concept, which was totally new to me.  I was getting nowhere at a traditional gym (mostly because I wasn't going!), but knew that I responded well to personal training, so decided to give it a try.  I came in on a hot July night to see it in action and I remember it was like a thousand degrees in the building, so I asked Coach Michelle if the AC was broken.  She gave me quite the stare and said that it's good for me to sweat!  I knew then and there that this was my kind of place!


What do you now tell others about CrossFit?  A friend of mine who belongs to a CrossFit in NJ gave me great advice when I first started.  He told me to push through the first month because it will be more challenging than anything that I've done before and if I can stick with it, it will be life changing.  No truer words have been spoken and I thank him every time I see him.  Also, I would say listen and learn from the coaches.  You can learn a ton from every one of them and they love to help you succeed.  It's a real shock when you learn you've been doing movements incorrectly for years.  Finally, I would say to clean up what you eat, and drink lots of water.  I try to eat Paleo as much as possible.  These WODs are hard, so you need to be running on all cylinders.  Don't waste all of your hard efforts by eating poorly.  You can do this, especially with scaling, and are much stronger mentally and physically than you think.  Bonus tip, keep track of your WOD results in a journal to track your progress and quickly know your starting points for the next WOD.


What was your breakthrough moment? Tony Robbins says that a breakthrough is when the impossible becomes possible.  I've had some moments so far that I never ever thought would happen.  For example, I can now climb the rope (the first major goat to fall), do a hand stand, double unders, and a 39" box jump.  I could never do these movements when I was 18, let alone 40-something.  Now I know that it's a matter of when, not if, I can reach my goals!  I've worked mostly with Coach Mike Burnes and he truly inspires me at every WOD and without him, I would not be 35 lbs. lighter and improving every day.    


What are your favorite movements or WOD? My favorite WOD is Goat Day because it forces me to confronting the movements that I would naturally avoid.  I love anything with rowing, box jumps, or kettlebells.  
Tell us about the Brad outside of the box.  Most of my spare time is devoted to coaching my kids' sports (Paige is 12 and Owen is 8) or watching them play.  I do love to ski and CrossFit really helped me ski better than I have in years this past winter.  I like to hike and mountain bike, when I can.  I also spend a lot of time researching my ancestry.  Biggest discovery to date...related to the late, great Burl Ives.

We know you don't cheat often based on your results with paleo, but if/when you do, what is is it?
 Italian food, like eggplant parm with bread and oil and a nice Chianti Classico Riserva.  But typically I enjoy a

 great filet mignon with a side of asparagus, spinach, or roasted Brussels sprouts, followed by apple crisp made with Steve's Paleo Crunch.


Any words of wisdom you can bestow on us?

I have a quote that I look at every day which inspires me to push myself in many life situations, even when I feel like giving up.  "Many of life's failures are people who did not realize how close they were to success when they gave up" -Thomas Edison.  Powerful stuff.  Our next success is around the corner for all of us if we embrace our inner strength to keep moving forward!  See you in da Box!


Coaches Corner - Dealing With Injuries
Devin McNamara
What happens when we push ourselves just a little too hard?  Bumps, bruises, tears, maybe a little bit of blood. We're trained to learn that our bodies have a lot more to give than our brains believe is possible.   We push ourselves to the limits, leave nothing in the tank, and have found that this is what produces the best and fastest results possible.  This is a fine line to walk, however.  A fine line indeed, and sometimes we find ourselves just on the wrong side of it.  

Once of the hardest lessons to learn in this sport, is when we have 110% to give, and when pushing that boundary any further is a recipe for disaster.  The concept of holding back and easing ourselves into a few workouts, to preserve ourselves to fight harder and stronger on another day, can be a really tough pill to swallow.   However, sometimes this is actually the fastest path to further progress. When bumps and strains are going to keep us from giving 100% safely, and we know it deep down, it's time to make the smart move and live to fight another day.  
Scale, substitute, go at 75% instead of putting the pedal to the metal.  Not forever.  Just for right now.  If that's the way to get back to full intensity faster, then it's also the path to faster progress.  Now, I know you all have it in you.  You all have what it takes, and I have an abundance of faith in all of you.  Just remember that if you're on the sideline, you're not getting fitter.  
Crossfit is a sport of intensity. It's a sport of passion.  Push hard, but push smart.  Give it everything when you can, and become the FireBreather I know is waiting to be unleashed!



Recipe of the Month
Gina Richards

Dave and I just found the recipe for Cilantro Chicken Nuggets and I'm obsessed and it doesn't take long to make! We pair it with sweet potato fries.


Ingredients for the nuggets :


1lb ground chicken or ground turkey

1 egg, whisked

1 bundle of cilantro, chopped (the more, the better!)

� cup coconut flour

salt and pepper, to taste

1-2 tablespoons coconut oil


For the dipping sauce:

1 teaspoon honey

1 tablespoon ground stone mustard 


Mix all of your nugget ingredients together: ground chicken, egg, cilantro, and salt and pepper. Now heat up a large skillet under medium heat and add 1-2 tablespoons of coconut oil. Place your coconut flour in a shallow bowl. Make small balls from your nugget mixture, "nugget sized" and place each nugget in the coconut flour (being sure to only lightly dust the nuggets) then place in your skillet. Use a spatula to slightly flatten out each nugget. It only needs just a little press down. Cook on both sides for 5-7 minutes or until cooked through. While your nuggets cook, mix your dipping sauce ingredients together. Once your nuggets are done cooking, dip 'em in the sauce and enjoy.  
Congrats to the following athletes: 
Calvin:  Double Unders 
Mark V: 50 Consecutive Double Unders
Janet D: Ran 3K
Kevin D: Muscle Up
David T: Muscle Up
Brad M: Handstand
Mihlan F, Simone F, Colby W, Dominic V, Jack O, Jaiden O: First Competition
Jessica Corwin: Kipping Pullups
Marie A: First Kipping Pullup
Please remember to get your accomplishments on the board, I know we have more than what you see above.  We want to recognize your hard work!
From Orchestra Pit to CrossFit
Guest Article by Jessica Corwin


Many of my CrossFit classmates know that I strongly identify myself as a classical musician. Playing violin and viola has always been a major focus of my life and learning to be a better musician has shaped the way that my mind and body work together. It has also shaped many of my philosophies and attitudes toward the world. Surprisingly, it seems also to have prepared me well to become a CrossFitter.


Before starting CrossFit nine months ago, I was a dedicated, lifelong non-athlete. As a teenager I spent my after-school hours in a practice room rather than on a playing field. When people asked me if I played sports, my pretentious response sometimes was "no, I play viola." I went on to complete two conservatory degrees and become a performer and music educator. The athletic void in my life carried through my twenties even though I married a marathon runner. After we had been married a few years something occurred to me. "You've never seen me run, have you?" I asked one day in the car. Philip's joking response, said with love and a laugh, was woefully accurate. "No, but I've seen you throw. I bet it's pretty bad."


I found lots of ways to rationalize my lack of physical activity. It's not for everyone, I told myself, and working out hurts. I should listen to my body. Moreover, as a musician, my body is my livelihood and I can't risk injuring it. People who work out do it out of vanity or competition and I'm not like that.

CrossFit made its way into my life, in short, because I went from a high-stress job to a low-stress one, Philip was suddenly interested in it, and CrossFit SOBO opened up a mile and a half from my home. I was out of excuses.


The thing that I immediately loved about CrossFit was how it was such a proud and positive celebration of the learning process. Just by choosing to WOD, every athlete has already bought in to the business of improving his or her fitness. We ask questions. We observe one another's movements and cheer each other on at every step. The coaches know us and understand our progress, even when we don't. We keep records to show our milestones and growth. We network about our journeys with the WOD blog and Facebook and frequent social get togethers. We respond to Instagrams of our friends' healthy meals with genuine admiration rather than snark.


This culture is what hooked me. Once entangled, I began to realize that CrossFit coupled nicely with many of my musically-derived skills. A few decades of learning and teaching music to others has cultivated permanent habits of mind for me. I understand at a fundamental, unquestioning level how important proper position, motion and sequence are. My mind is practiced at monitoring my big picture performance and small physical details simultaneously and constantly assessing my actions. I know exactly how much I can trust my muscle memory, and I can often understand the methodology behind the coaching.


My greatest surprise, however, was how CrossFit could fit into my emotional life in a way that is not unlike performing music. A simple view of music study could divide performance into two parts of technique and artistry. Any musician will tell you that building technique can be satisfying and meditative for the player, but it is artistry that inspires listeners. We musicians are all artistes. Frankly, this was probably part of my pre-CrossFit prejudice about athletics. I was convinced that working out wouldn't satisfy my cravings for creation or my urge to connect with others. To my surprise, CrossFit does fit those needs in a way. It's not a replacement in my life for music but it is far more artful than I could have understood before being immersed in it.


I see artistry in the way that athletes commit themselves to their WODs and push their limits no less than a soloist pours herself into a sonata performance, and in the way athletes pace themselves like musicians control the building and release of tension and drama in their work. I see boxmates get into "the zone" the way that musicians live in the moment of a performance. I see artistry in teamwork around the box, like orchestra members performing as one voice.


I also see evidence of artistry in the way that observers respond to fellow CrossFit athletes. Their cheering can be for encouragement but just as often it is an honest expression of enthusiasm and a demonstration of being emotionally present with the person doing the work. We are truly moved by one another's efforts and performances. We are audience members as well as teammates.


At this point in my life, I seem to be done with the majority of my formal musical training. This means that there is a perfect opening in my life for joining with other learners to better myself, to push my limits, to practice skills repeatedly and diligently until they become meditation, and to be part of a community with a common goal of self-improvement. I came to CrossFit with some reluctance but with time have joyfully come to broaden my identity: classical musician, teacher, wife, mother, friend and athlete. 



New Members
Please welcome the following people to the SOBO family:
David Tieze, Anshu Goel, Rakesh Goel, Marty Rochford, Laura Betonazzi, Evens Rozier, Kevin Dautel, Yelena Grosman, Rob Scannevin, Tracey Scannevin, Peg DelPonte, Jay Ireland, Tammy Flemming, Cristina Capaldi, Stephanie Doherty, Kristina Miranda, Megan Caminiti, Matt Eliadi, Nikki Neal, Juiana Fiore, Katelyn Donovan, Jessica Coache, Sarah Wheeler-McWhirter, Willie McWhirter, Sarah Whiteman, Rick Savoia, Katie Karmelek.
And welcome back to our college students:  Kate Garabadian and Joe Jachowicz and new member Cassie Moy.  

Jake LaMalva, Paige LaMalva and Sophie Kaplan have joined our kids program.