by MJ

AIR  ~  Movement of the Day:
Day 78 of the 100 Day Challenge! Dr. Franson joins an enthusiastic group at Reebok Crossfit 1 for some Tabata Sit Ups! An exciting work out on so many levels, as Reebok is a partner in our 100 day challenge! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Finding new ways to cook and season simple vegetable side dishes is always a challenge, but not with our Steamed Squash with Italian Herbs!  Steaming is quick, easy and it preserves nutrients, so enjoy! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: When you arise in the morning,
think of what a precious privilege it is to be alive -to breathe, to think, to enjoy, to love. ~ Marcus Aurelius

Essential Element: Every day you get to decide if you will start rushed, anxious and stressed or relaxed, connected and inspired [click here to read Spark Insight: Morning Rituals].

Journal: In your journal – write down the top three typical thoughts you have upon waking. Are they rushed cluster of days plans? Rehashing of events from the day before? Gratitude for the day that’s ahead? After jotting down the usual – consider what it might look like to wake a few minutes earlier and give life a few moments to itself. Think – pray – give thanks – refocus on your purpose. Consider including this as a part of each morning this week. [Click here for additional Journal exercises]

CONGRATULATIONS to Bonfire Athlete ALICIA GOMES – Qualified for 2012 Crossfit Games

by admin


This is a distance shot of Alicia Gomes on the pull-up bars in Lane 1 (because she’s in first place at this point; she finished second overall) – she was one of only three individual women at Northeast Regional competition who earned a spot at the Crossfit Games in Los Angeles in July. This regional qualifying competition was a fierce battle and indescribable display of strength and endurance. Alicia trains at CrossFit Wicked in Middleton, MA

Here’s Alicia showing the incredible poise and concentration that has led her from once being a national competitive gymnast to now a world competitor for the title “Fittest on Earth” at the 2012 CrossFit Games in Los Angeles this summer.

To give you an idea of how demanding (insane?) the workouts were at the regionals, here’s the last of six workouts over the three-day competition:

Three rounds:

7 Deadlifts (225 lbs)
7 Muscle-ups (arguably one the most difficult exercises there is)

then, three rounds of:

21 Wall Balls (14 lb ball to 10′)
21 Toes-to-bar


100′ Farmer Carry (2 x 70 lb dumbell)
28 Burpee box jumps (20″ box)
100′ Farmer Carry (2 x 70 lb dumbell)
3 Muscle-ups

Alicia did this entire workout in 17:08 (she finished in first place for this event).

And here’s Alicia in Event 3 (four rounds of 10 one arm snatches – 70 lbs); she tied for second in this particular event.