2016 CrossFit Open Final Standings!!


Hi All

Here are the final standings for our gym! We did great!  As a young gym, we really held our own against the experienced CrossFit gyms.  Our HCF team finished at 274 out of 399.  We came in right behind Guilford CrossFit (267)


Check out the custom leaderboard for HCF.  You should be very proud of yourself.  Now…back to training!

 2017 Open in only 52 weeks away:)



16.3 Recap

3 down, 2 to go!

I am so proud of our HCF athletes! We kicked butt on 16.3!  I saw a lot of athletes attempt bar muscle ups and GET THEM!  I love how CrossFit pushes you to try something new.  Who would of thought you would be doing or attempting bar muscle ups? CrossFit doesn’t stop challenging you.  It will continue to push you outside your comfort zone over and over again.  

On to the results…

Top RX Female Scores:

Jeannie-expecting to get 1 or 2 reps, Jeannie ended up completing 56 reps! 

Riley K-being young helps:) We had a lot of ladies compete in the RX division for 16.3.  Youth trumps all.  So proud of all the ladies who attempted bar muscles! Next year you’ll have them:)

Jess D-89 reps.  I allowed myself a re-do on this wod.  On my first attempt I had a “wardrobe” malfunction and could get my grips off wasting 15-20 seconds of time.  

Top RX Male:

Matt Bauer-Bauer killed this workout! 77 reps

Matt Menard-scored 53 the first time, 75 second time! HUGE difference! Nice job! Must have been your great Judge/Coach;)

Steve Rozea-went into the wod NOT being able to do Bar muscle ups! But with some last minute practice he was able to get 64 reps!!

Honorable Mention: Rob Lavigne-62, John DellVentura-64 and WILL-49! John and Will never even attempted bar muscle ups BEFORE the WOD.  They did them flawlessly! Amazing job!

 Top Scaled Female:

Melissa McCormick-141

Catherine Z-140

Jill Lingan-122

Top Scaled Male:

 Shane Koko-135 reps

Doug Pucillo-115 reps

Ed O’Malley-100 reps

So incredibly proud of all of our athletes! 2 more weeks to go!

Overall Top 10 HCF Athletes (minus the HCF Coaches)

1. Will Loftus

2. Jess Lavigne

3. Mike Vece

4. Matt Thomas

5. Andrew Bussman

6. Riley Koko

7. Shane Koko

8. John DelleVentura

9. Melissa McCormick

10. Chris Walsh


Overall the HCF team is 275 out of 405 teams.  Not too bad for a new gym!  The Shoreline Six-pack is sitting at 202!   

Come tonight for our 16.4 WOD release party! Yoga at 6:30-7:30.  Stay for LIVE 16.4 announcement!


16.2 Re-cap!

I know we are on 16.3 but I have to take a quick look back at 16.2!!

So many of our athletes kicked butt on 16.2. For starters, Jeannie did the workout TWICE! The first time she scored 173, second time she smashed it scoring 253! That’s amazing!

16.2 was such a tease. All you had to do was get through the reps and gain 4 minutes!  Sounds Simple. But really NOT so simple.  I have to say, I am not one to feel nauseous during a workout.  I certainly don’t make that my “goal” but 16.2 pushed me to that point. I believe I had to put my head on Rich’s shoulder mid toes to bar and almost cried then I thought I had 4 MORE minutes (thankfully I did not!) That workout was a lot harder than it looked.

16.2 Results…

Top Women RX scores: Jeannie, Jess L and Jess D

Top Men RX scores: Steve, Rob L and Matt Bauer

Top Women Scaled Scores: Catherine Zaneski 423 (who almost finished!!), Melissa McCormick, Elaina P 

Top Men Scaled Scores: Bobby Molloy 430 (finished the workout!!), Rich Lingan, Chris Walsh

 Spirit of 16.2 Award goes to…Matt Thomas! I have never seen someone try SO hard to get double unders.  He attempted the workout multiple times.  His perseverance and determination is inspiring! Way to go Matt! Now go buy a rope and keep practicing:)







We are so excited to announce the addition of our Kids/Teens class.

We are offering Strength and Conditioning classes for Middle (6th-8th) and High School (9-12) students.  These classes will focus on developing speed, endurance, balance and strength.   The program is specific for their age group and ability.  Safety is our number one focus.  We will consider adding additional classes based on demand.

Currently we are offering class on Tu/Th:

High School 2:30-3:30 with optional 3rd day, with coach approval

Middle School 3:30-4:30

The registration is live under our Membership tab then click on Plans and select Middle School or High School.

Class size will be limited to 20

If you have questions, please email us at info@hammnassetcrossfit.com

If you know of a Middle School or High School students who may be interested, bring them along or have them contact HCF at info@hammonassetcrossfit.com

Looking forward to seeing you in class!!



and the Winners is….


I know, I know not everyone can be a winner. Not everyone needs a trophy.  But you guys really are ALL winners! I am so proud of you.  I’m proud of the ones who attempted the challenge or stuck with the challenge for only a little bit. Making a change is hard.  It requires us to be 100% READY.  Sometimes we are ready to THINK about making a change. Sometimes we are ready to TALK about making a change.  At some point, when all the stars align, you will be 100% to MAKE a change.  So YES,  I am 100% proud of those who finished and those who did not.  For those of you who did not finish…there will be more challenges in the near future;)

Now on to the results (drum roll please)

Best Blog Posts: 

Laura Luther

Elaina Parahus 

Carolyn O’Connell

Emily Alger

Melissa McCormick

Bloggers with Awesome Food Prepping Ideas:

Lara Hajek

Echo (Echo, like Oprah, only needs a first name)

Most Improved Performance in the Challenge WOD:

1st Place:

Elaina Parahus

Pre Challenge WOD score:  4+9

Post Challenge WOD score: 5+29!! OMGEEZ! You go girl!

2nd Place:

Melissa McCormick

Pre Challenge WOD Score: 4+33

Post Challenge WOD Score: 5+8 Holy Smacks! Beast mode!

Most Overall Points:

1st Place: Laura Luther 411 points

2nd Place: Elaina Parahus 409 points

3rd Place: Sarina Yekes 401 points


OVERALL Challenge Winner:

Elaina Parahus

Elaina blew the challenge workout out of the water! She also managed to maximize her potential points. On most days she was 100% compliant.  Thats amazing!  Elaina-way to go! You can definitely teach us a thing or two about staying focused.  I plan on conducting an interview with Elaina.  Stay tuned!

Honarable Mentions: 

Laura Luther

Man, this lady is amazing and hysterical! Her Facebook posts where always on point.  She always posted fantastic quotes and pictures of her running with her husband on her back (J/K).  Laura you are awesome and your dance moves are pretty bad ass too! Dance-off sometime?!

Sarina Yekes

This lady came, she saw and she took NO mercy.  In a very short period of time Sarina went from CrossFit newbie to CrossFit beast.  I saw the switch flip.  She went from completing WODs to really demolishing WODs! She would breeze past me on the runs and move around the barbell like nobody’s business. I could not be more proud of her.  You are fun to watch Sarina.  Keep it up! You are a rockstar!


I know there are a handful of athletes who did not post scores and results choosing to be more private.  I respect that. However,  I wish I could shout from the mountain tops your awesome results! Congratulations on your accomplishments! 

Again-Thank you all for making the first HCF Nutrition Challenge a success.  I received great feedback that I will implement into the next challenge.  

Great work everyone!  Remember…the speed doesn’t matter, forward is forward.  











Final Day!


Hi All!

Well, today is the final day of our 45 Day Nutrition Challenge.  I could not be more proud! The goal of the challenge was to establish healthy, realistic eating habits.  If weight loss happened, GREAT! If you learned to be a more mindful eater, GREAT! If you learned you don’t drink enough water (ME!), GREAT!  Now the true challenge starts.  Today is the first day you are going to incorporate what you learned over the past 45 days into your daily life.

 Remember, I am always here to help!  Congrats to everyone! 

If you have anything you would like to share with the rest of us Challengers, please do! You can post on our Facebook page: HCF Nutrition Challenge 45




Lose 5 lbs. in 1 day! Too good to be true?!


Lose 5 lbs. in 1 day! Too good to be true?!

I have heard a lot of talk about cleanses and detox diets lately. I thought this would be a good opportunity to provide our athletes some additional information to help determine whether to participate in a detox/cleanse or not.

What does “detox” mean?

Many people are drawn to the idea of a detox diet or cleanse because it presents a kind of “fresh start” for those who desire weight loss or improved health. The process to detox can vary according to whom you are speaking with. As a Dietitian, I promote the use of food that will naturally detox the body. Others may promote the use of powders, pills and/or drinks. Is MY way the right way? Maybe. Is it wrong to use powders, pills and drinks? Maybe. You decide. But before you do, consider the following information.

The term ‘detox’ can refer to pop culture detox diets like the 10 day starvation diet (AKA The Master Cleanse), to Medical Nutrition Therapy detox diet, like the Elimination Diet (for Irritable Bowel Syndrome). We should keep an open-mind when we hear the term detox. Detox could mean ANYTHING! Do your homework first.

How do detox diets work?

A detox diet should focus on switching bad habits for new and improved good habits. The toxins (or xenobiotics) that people often refer to enter our bodies through smoking, pesticides, chemical compounds in non-food products (deodorants, shampoos, air fresheners, etc.), artificial substances and heavy metals ingested through food. These toxins get “stuck” in the cells of our GI tract and/or lungs. By simply changing our diet and lifestyle, the cells in our GI tract and lungs are given the opportunity to regenerate and become strong, healthy cells. During this time of re-generation, people may experience symptoms such as runny nose and increase bowel movements. All good things! The benefits of a detox can range from improved health, energy and digestion to decreased inflammation and weight loss.

According to Marjorie Nolan Cohn, Spokesperson for the Academy of Nutrition and Dietetics, “the human body can eliminate any toxins it comes into contact with just fine.” Ms. Cohn suggests consumers be aware of potential risks of “fad” detox diets. I agree with Ms. Cohn. Our organs and immune system can handle detoxification on their own WHEN we provide it with the necessary nutrients to do so. Our bodies are constantly in a state of detox. According to Robin Foroutan, MS, RDN, HHC, an integrative medicine nutritionist, “without this natural process, we would die.” Dramatically stated, but true!

Can We detox using food?

If we maintain a healthy diet, rich in fiber (whole grains, organic fruits and veggies) and, adequate (preferably, non calorie) fluids, we can easily achieve a natural detox diet plan using foods. Sound good to you? Sounds good to me!
Additionally, there are certain foods that can increase or speed up the “detox” process such as cruciferous vegetables, onions, and garlic, which contain phytochemicals that induce detoxification. A high intake of fiber found in whole grains, fruits and vegetables, supports regular elimination, which is important in excreting toxins through bile and stool. Wa-hoo! Even some spices such as turmeric have shown potential in protecting the gallbladder and promoting bile flow. Research has shown the potential for pomegranate acid in assisting detoxification pathways. Other foods that have shown promise in research studies include high quality protein, artichokes, watercress, cilantro, green tea and apples.
To decrease the buildup of toxins, avoid refined sugars, trans fats, and saturated fats. Bottom line, eating detoxifying foods, beverages and spices almost always is beneficial.

Are detox diets safe?

More evidenced based, peer-reviewed clinical trials evaluating specific detox programs are still needed especially for certain populations, including pregnant and breast-feeding women, diabetics, growing children, teens and older adults and those with low blood sugar, and eating disorders. These individuals shouldn’t follow a detox program due to the potential dangers associated with disruptions to dietary intake and/or calorie restriction. Detox diets are meant for individuals who are generally healthy.
Just remember, pop-culture detox diets are a short-term solution. Nutrition is essential for proper detoxification and long term, optimal health and wellness.

Trust your bodies natural detox capabilities. Remove foods/chemicals that could potentially contribute toxins and Replace with foods that support the body’s healing potential. If the detox diet that you’re hearing about sounds too good to be true, it probably is. Listen to your gut (no pun intended).


Cruciferous Food list

High Fiber Food list

Jessica Dean, RD, CD-N
Registered Dietitian
Certified Dietitian-Nutritionist




Schaeffer Juliann, Diet and Detoxification. Today’s Dietitian. 2014; 16 (3) 34
Schaeffer, Juliann Spring Cleaning: Assessing the Benefits and Risks of Detox Diets. Today’s Dietitian. 2008; 10(5) 34

1 Week down!

Congratulations Challengers! 1 Week down!!

I have to say this first week was a real eye-opener for me.  On most days, I love eating my veggies and all sorts of crazy foods… ask my family:).  I really didn’t think my food choices would change when the Challenge started. 

Boy was I WRONG!

When I developed the Challenge my goal was to make it realistic and positive.  However, I knew there had to be a consequence for when we made some not-so-good choices. The consequence (-1 point) would hopefully help us think twice before taking a bite. It would buy us time (seconds) to decide if the food was really worth -1 point.

I have to say, this little -1 point has helped me realize how many times I grab food that I don’t REALLY want.

This little -1 point has helped me realize that a bowl of cereal or fudge pop isn’t so yummy after all.

It just isn’t worth the -1!!

Has anyone else identified a food that made you think twice?  Do you have a tip you could share?

Good things happen when your nutrition is on target. 

Take the next few weeks to experience the magic of good nutrition.

Stay strong my little Challengers!

Cheers to Eating Right, Moving More and Finding Balance


Nutrition Challenge is almost here!

The HCF Nutrition Challenge 45.

This is not a quick fix or restrictive weight loss plan. And it definitely NOT Paleo! The HCF Nutrition Challenge is a 45 day Challenge (starting Oct 3rd) focusing on positive and realistic changes that could potentially change the way you eat for the rest of your life. Wa-hoo!

Our focus is on making positive food choices, reduce sugar cravings and encourage development of healthy habits. Basically, we are re-setting your relationship with food. Sounds good?? OF Course it does!

Certain foods will be encouraged like Fruits, Veggies, Lean Protein, Whole Grains and Healthy Fats. See detailed food list at www.HammonassetCrossFit.com website.

The bottom line is…EAT. REAL. FOOD. Avoid the Junk!

Exercise, Hydration, Sleep, and Goal Setting are also part of this HCF Nutrition Challenge 45.

This Challenge:
· Is REALISTIC! No crazy food restrictions
· ENCOURAGES you to focus on POSITIVE changes
· Based on WHOLE. REAL. FOODS.
· Motivates YOU to BE BETTER.
· 6 week duration
· Is Awesome

Come and get your JUMP ROPE!!

Hi Athletes!

Many of you have asked where to purchase a jump rope. We highly recommend purchasing your own rope. Purchasing your own rope will allow you to customize the length based on your height and the weight of the rope based on your skill level.

We will be placing an order for all interested athletes. You can customize everything about your rope including the handle color and rope color. FUN!

Take a look at the website listed below or the sheets at the gym to determine the size you need and the color combination you prefer.

Once we have everyone’s order we will place the order as a gym. The more we order, the less they will cost!!