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Prototype of the Month

Prototype of the Month: Amy Quinlan

Share your CrossFit Prototype experience and fitness journey

I was always very active growing up, riding my bike everywhere and playing soccer from 5 years old through college.  I realized as an adult I never prioritized working out – I was only motivated to work out to lose weight and get fit for a special trip or the summer.  I never stuck to any workout routine for a long period of time.  I tried running outside, I tried running inside with a treadmill with a TV!, I tried P90x, but I would not stick with anything.  I realized that the reason I loved being so active as a child was because I was part of a team with a coach and it was fun too!  That was the missing piece for me.  It wasn’t until I started doing Heather Clancy’s bootcamp on Saturday mornings that I realized I needed programming with variety, a coach to help motivate me and to have fun!  So my crossfit journey started about 3 years ago when I was asking Heather about her Crossfit gym as I needed to find a gym that had 5am classes because of my work schedule.  She went with me for the first couple months and then I was hooked!  The 5am crew and Jon were so welcoming and positive.  After a while I realized I was not a morning person so I would just go to different class times and as a result I met a bunch of new people.  Then fast forward to Quarantine times – I was able to work from home for the first time and really embraced all that Prototype had to offer during this difficult time.  I am so impressed with Mike and the team’s ability to quickly adapt and offer so many different programs for all fitness and interest levels.  Over the past 4 months I have become a daily Thriver, participated in the Quarantine games with my son Jack, joined the ENDURE program to add running into my life, joined the 21 day fitness challenge, participate in Sunday mobility and Nutrition counseling with Leah and my son does 1:1 training with Steve.  It’s been quite the journey these last 4 months but I feel so much better, not only fitter but healthier all around.  I  love being part of this great Prototype community.  Everyone brings such great positive energy and that starts from the top with Mike and all the coaches.  I can’t say enough great things about my experience at Prototype!

What is your favorite part about being at CFP? 

Of course the people!  Everyone is always cheering each other on and I love how all the coaches make it a point to get to know everyone. 

What are your hobbies and activities?

Some of my favorite things to do are spending time with my family (although my kids are teenagers and don’t really love spending time with me anymore lol), hiking with my college girlfriends and our daughters, gardening and hanging out with friends.  I also love watching my kids play sports and traveling.

How has (if it has) CFP helped you outside the gym (in sports etc)?  

Prototype has helped me prioritize myself – I would never make time for fitness and now that I have I am so happy and see it helping me with my stress level.  I feel overall better mentally and physically.  I also love being a role model to my children to show them how important fitness is to have in their life.  My son tended to lay around if he wasn’t playing a sport and then would injure himself as soon as he would go back to playing.  Now having him do personal training and getting stronger he is “slowly” starting to appreciate exercise and how it makes you feel as much as I do.  

What are you continuing fitness goals to this point?  

My fitness goals are to keep showing up!  Even when I am hurt the coaches will always find modifications.  One of my goals is to succeed at double unders and when we are back in the gym I want to work on my weightlifting technique and lifting heavier.  I tend to not push myself when it comes to weightlifting so I want to get out of my comfort zone more.

What is your favorite quote? 

“Giving up is the only sure way to fail”

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Blog Prototype of the Month

Prototype of the Month: Gerry and Shana Doiron

1. Share your CrossFit Prototype experience and fitness journey:

Gerry – My CrossFit experience started back in January 2020 when I realized my old workout regimen wasn’t working for me anymore and Shana was loving her first few months at CFP.  At this point, I had only been into lifting and just general gym stuff over the past 22 years. I think everything was really becoming stale it wasn’t supporting how I wanted to feel or perform when snowboarding at my advancing age.  What I’ve learned at CFP in that short time has become refreshing, reinvigorating, and it has given me a world of inspiration as it comes to spicing up some of my older routines as well as doing some of the virtual programming during this quarantine.   

Shana– I met Jon and Leah at a fair in Westborough Commons last fall.  That was at a time where Gerry and I had a gym membership at a local gym but were only going once a week and I needed additional motivation to get healthier and fit.  I have always enjoyed group fitness classes and after talking to Jon and Leah I thought CrossFit would be a good fit.  What I didn’t realize going into it was that CrossFit wasn’t just throwing weights around, but was strength and endurance based.  Since day one, I love that I can go to the gym or do a zoom workout and for an hour I tune everything else out in the world and concentrate on myself.  I also worked with Jon on Prototype Nutrition and learned a lot about making healthy choices and understanding what my body needs to get stronger and healthier.

2. What is your favorite part about being at CFP? 

Gerry- It’s definitely the people.  From the coaches to the members; it’s made fitness fun for me again.  Also, the quality of the coaching has been tremendous.  I like the constant real time feedback on form and technique as well as the inspiration for new moves that I would’ve never thought of adding to a routine.   

Shana- I really can’t pick one favorite thing about CFP! Although I only started in November 2019, I feel like I have been part of the community for a lot longer.  Our kids LOVE going to the gym and playing on the back mat with their gym buddies.  I think it is so important for kids to see their parents having healthy habits and exercising which makes them want to do the same and CFP has definitely helped with that!  All of the coaches at CFP have been so supportive of our fitness journey and are always friendly and willing to answer questions or provide additional instructions on the various movements I am still trying to figure out.  We love joining the CFP virtual happy hours and getting to know other members of CFP better.  Coach Leah has also been an amazing Coach and friend during the COVID shut down – a definite highlight every day is looking forward to the noon Thrive class and weekly Endure class!

3. What are your hobbies and activities?

Gerry- Snowboarding, learning to play the bass, always finding and exploring new music.   

Shana- Dancing, arts and crafts, watching Netflix, endless walks around Target and HomeGoods, and the beach!

4. How has (if it has) CFP helped you outside the gym (in sports etc)? 

Gerry- Early results in regards to snowboarding were definitely positive.  By the time early March came around I could definitely feel more power in my riding.  Unfortunately the season got cut short so we’ll have to revisit this question next January!

Shana- My job entails sitting at a computer all day, so I am definitely a lot more conscious of getting up and moving more often.  I have more energy since I have joined CFP so I can chase faster after my little monsters!

5. What are you continuing fitness goals to this point? 

Gerry- Slim down a bit and be ready for snowfall.  The past few years of parenting and finishing plates of food have caught up to me and my waistline; just looking to nip that in the bud and gradually incorporate more healthy habits into the mix. 

Shana- COVID definitely put a dent in my “get healthy and fit” plan so I want to continue exercising as much as I can while continuing to incorporate what I learned from Prototype Nutrition into my daily life.  I have been doing Thrive classes 4-5 days a week and mobility so now I need to work on getting stronger and eventually getting a pull up and handstand push up!

6. What is your favorite quote? 

Gerry- “Don’t grow up, it’s a trap!”

Shana- “Shoot for the moon, even if you miss you will land among the stars.”

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Prototype of the Month

Prototype of the Month: Will Collins

Share your CrossFit Prototype experience and fitness journey
I became a member of CFP when the merger with SmallTown took place.  When I look back, I am amazed at how fast I fit in, whether it was getting to know Mike and Brian Z., to the tight-knit group from 7:30 (RIP), or working out with people I just met for the Saturday morning partner WODS.  I got hooked once I started going to Saturday mornings frequently and got to meet everyone. My fitness journey has been a long story.  I have played sports all of my life and first got into weight lifting going into my freshman year of high school to play football.  I was a three-sport athlete in high school and was lucky enough to play football in college.  After college, I enjoyed running and I competed in boxing and Brazilian jiu-jitsu.  I first got introduced to CrossFit a couple of years after getting out of college.  What makes Crossfit unique is the intensity of the workouts.  It brings back great memories I have working out in the weight room with my teammates in college.


What is your favorite part about being at CFP? 
The answer is easy…..the community.  It doesn’t matter what time of the day you come in because you know there is a great coach(s) running the class plus a great group of people to work out with.  I particularly enjoy getting the chance to work out with someone during the partner workouts.  I also can’t thank CFP enough for helping me get through this difficult time.  The 5:30 Zoom classes have been the best part of my day.


What are your hobbies and activities?
As a high school teacher and three-sport coach, I am constantly around sports.  I picked up golf a few years ago with my friends and also enjoy reading, traveling, and watching tv shows and documentaries.


How has (if it has) CFP helped you outside the gym (in sports etc)?
CFP has been essential for my physical and mental wellness.  Using what I learned at CFP has helped me maintain a high energy level and stay disciplined while going through a busy schedule.


What are you continuing fitness goals to this point?
My goal is to stay consistent with my participation in the gym.  I feel that is the first part of the battle before improving specific aspects of fitness.


What is your favorite quote?
I’m not really much of a quote guy, but I am known for obscure tv shows and movie quotes.  “We got no food, we got no jobs, our pets’ HEADS ARE FALLING OFF!” – Dumb and Dumber

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Prototype of the Month

Prototype of the Month: Sue Smith


Share your CrossFit Prototype experience and fitness journey
A few years ago, I would drive by CFP every day. I was so curious about what was happening there, but very intimidated to walk in. One day, after a manicure next door, I worked up the courage to walk in. Mike greeted me as warmly as he continues to do to this day. Before I knew it, I was starting Virtuosity and haven’t looked back since. I started with 8am classes then transitioned to evening classes and private training with Jon when I went back to work full time last summer. I also had a lot of fun doing Caitlyn’s Endurance program and am excited to start Endure with Leah!


What is your favorite part about being at CFP? 
The community is a huge part (which I know everyone says – but it’s true!) CFP has also been a bright spot during the isolation of this pandemic. At first, I was simply excited to finally try a Thrive class, but now the Zoom classes and private training have become part of my “new normal” routine. More than ever I have realized what an important part of my life CFP has become. I also look forward to the different plank ideas that Jon comes up with for me. Who else could make me do planks with a 35 lb. plate on my back? And now that we can’t meet in the gym in-person, Jon has come up with one-handed planks!


What are your hobbies and activities?
In addition to CFP, I enjoy running outdoors. I started running in 2011 and have run many 5/10ks, half marathons, and even the Boston Marathon (when it was 95 degrees!) I also enjoy nature, travel, reading and photography, and as of last month, jigsaw puzzles and Netflix. My family is also very important, and I guess they are a “hobby.” My son is a junior in high school and a trombonist with the Boston Youth Symphony, and my daughter just wrapped up a gap year as a figure skater performing with Disney on Ice. She will attend WPI this fall. They, along with our dog, keep my husband and I very busy!


How has (if it has) CFP helped you outside the gym (in sports etc.)?
It has helped to keep me strong and in shape for running races. I also think in general CFP has helped me stay positive and focused and to prioritize staying active.


What are you continuing fitness goals to this point?
In the long term, to try to beat the aging process! In the short term, to continue running and to work my way up to heavier weights. I am presently training to run the Mt. Washington Road Race (their motto is “There’s Only One Hill” – however it’s 7.6 steep miles to the summit). I am also working on improving my nutrition with Leah.


What is your favorite quote? 
I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.

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Prototype of the Month

Prototype of the Month: Carolina Lucchese

Share your CrossFit Prototype experience and fitness journey

I started CrossFit in June 2019 (8 months)


What is your favorite part about being at CFP? 
My favorite part of CFP is the positive encouragement from all the Coaches. My class time coaches are Brian and Leah.  You guys are the Best!


What are your hobbies and activities? 
Hobbies are being the best mom, daughter, wife, sibling, aunt, employee, etc… I can be.


How has (if it has) CFP helped you outside the gym (in sports etc)?
CFP has stepped up my confidence and hope that everything is going to be ok.  When you battle an illness or a life changing diagnosis with one of your kids you face a ton of self doubt.  CFP has given me back the control I needed and the power to say there isn’t anything I can’t do. It just takes hard work!


What are you continuing fitness goals to this point?
I want people to look at me and say “wow she really takes care of herself”  As odd as that may be to some, it’s truly important to me. I’ve always taken care of everyone else and forgotten me, but I have realized that by taking care of one’s self, you are in fact taking care of everyone around you that depend on you.  Reducing body fat and increasing my energy/endurance would be a great goal. I’ll have to learn how to change my goal to number values so it’s measurable.


What is your favorite quote?
“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”

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Prototype of the Month

Prototype of the Month: Olivia Sassetti


Share your CrossFit Prototype experience and fitness journey
I joined CFP about three years ago because my mom (Carter) and friend (Abby) did crossfit. I joined and loved the community aspect. I then transitioned to doing olympic weightlifting with Joe about two years ago and have fell in love with lifting. Since then I have loved improving as a lifter and making incredible friends!


What is your favorite part about being at CFP?
I love the community and the people here. It helps motivate me to keep coming and I always have a great time when I am here. The coaches are also so dedicated and invested in your success which is incredible.


What are your hobbies and activities?
I obviously love weightlifting but I enjoy lots of other things. I enjoy playing soccer and doing just about anything with my friends.


How has (if it has) CFP helped you outside the gym (in sports etc)?
CFP has helped me become a stronger and more confident person. Through weightlifting I have become stronger both mentally and physically.


What are you continuing fitness goals to this point?
At this point I am working really hard to get strong enough to compete at the national level as a junior. This is gonna take a lot of hard work and dedication but I’m ready to put in the work!


What is your favorite quote?
I am not sure if I have a favorite quote but I like this one, “you are braver than you believe… and stronger than you appear… and smarter than you think” — Winnie the Pooh. I like this one because I find that I often underestimate myself and need the reminder to believe in myself.

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Prototype of the Month

Prototype of the Month: Marty Ferguson

Share your CrossFit Prototype experience and fitness journey
Years ago I was a collegiate (and many years beyond) soccer player.  I also ran a lot and completed a couple of marathons.  All that seemed to slow to a near stop as my life got busier and busier with a young family and a crazy job as a globe-trotting consultant.  Something had to give.  I joined a local gym and started to learn a little about weight lifting (something I had never done before)…nothing technical; certainly no Olympic lifts, but it got me off the couch.  Along the way, many around me were getting on the Crossfit train.  I resisted.  I had the impression that it was a little cult-like and I was happy quietly lifting on my own.  A turning point occurred when my wife, Lillian Rich, started working out with Mike.  She raved about the way he customized workouts for her, pushed (but didn’t break) her and otherwise created a welcome environment for her to enjoy fitness.  Through the vagaries of a CFP Holiday Party raffle (I attended as a guest of Lillian), I ended up with a few free introductory personal training sessions with Mike.  I reluctantly took a sip of the Koolaid.  Mike was gentle at first.  …a few bench presses, a couple of pullups… piece of cake.  Then he introduced me to the Assault Bike.  “a few rounds of 5 calories, you say, Mike?”  At the end of that toy workout, I was gasping for air.  I’ve come a long way from that! Even during those one-on-one training sessions with Mike, I was constantly asking about what the class was doing.  He could tell I really wanted to be part of that community and he ultimately transitioned me to GenPop.  I was all in.


What is your favorite part about being at CFP? 
What I love most about CFP is the community.  Perhaps that is a hackneyed thing to observe in this blog but it is true for me, nonetheless.  I love the vibe the gym exudes when you show up for a Murph; the energy around a Friday during the Open; even the anticipation of BZ hollering: “3…2…1…GO!” on a regular weekday at 3:30.  I’ve grown to especially value the Partner events on Saturday mornings (even if it is way too early) when I chase around (but never catch) my friend and workout partner, Colin Lake. I also have to point out here how impressed I am with the flexibility of the coaches.  I am currently nursing a chronic injury to my elbow (ah, youth is wasted on the young).  As a result, right now I have to fairly dramatically modify many of the movements.  Now, I am not talking here about substituting a jumping pull up for a regular pullup, rather I am referring to throwing out the pullup altogether and doing a vested air squat (or the like).  To a person, each coach has rolled with my limitations and helped me design something that leaves me properly sweaty and fully worked out.  Thank you, Gang!


What are your hobbies and activities?

I love to play golf (you wouldn’t really know that watching me play but I keep at it anyway).  I’ve really enjoyed getting to be part of the CFP golfing crew and, even though we don’t hold a candle to the travel antics of the Ladies of 5am, we are doing our best to compete.  While I’m a terrible golfer, I am much better with the tiller of a sailboat or the wheel of power boat in Boston Harbor and waters beyond.  I’m trying to get out there as much as possible.  Also, as I have eased into retirement from Corporate America, I have mostly taken on the role of chef for the family.


How has (if it has) CFP helped you outside the gym (in sports etc)? 
General life is better when you have the confidence of fitness.  Chasing the kids, moving furniture (“you want me to move that couch, again??”), toting groceries, shoveling snow…the list is endless.


What are you continuing fitness goals to this point?

I would really like to improve my flexibility.  I feel this would translate into better performance all over the shop.  John Collette recently asked me after a back squat workout, “How’d you do?”.  I told him that I wasn’t near my PR and that I was disappointed in my performance.  As an afterthought I added, “but, I think my squat might be getting a little deeper…”  John’s face brightened.  He essentially told me to shut up about the weight and revel in the long term benefits of that improved flexibility.  Astute, indeed.


What is your favorite quote? 

A few months back we had a CFP goal of getting 10K (I think) calories on the Assault Bike.  As the month wore on, we were woefully short of reaching the goal.  I kept doing the math, noting with increasing concern that there was NO WAY we could catch up.  Near the end of the month the crew rallied; on the last Sunday morning there was a APB issued by G on Facebook and some diehards assembled.  Goal achieved.  Mike Collette:  “if we really put our minds around something, the CFP Community can do anything!”  I’m going with that.

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Prototype of the Month

Prototype of the Month: Martha Theirl

Share your CrossFit Prototype experience and fitness journey
I’ve been a lacrosse player since I was 12, and it will forever be my favorite sport. I was introduced to Crossfit at Reebok One downtown through a Groupon in 2012. I fell in love but couldn’t afford it. I did it off and on through grad school and then again at the beginning of 2017. At the end of 2017 I had a rare type of ruptured ectopic pregnancy which hemorrhaged 80% of my blood into my abdomen and I underwent life-saving surgery. It took me a while to get back on my feet but in April of 2019 I felt ready to be back in the Crossfit gym. I knew I wanted to join Prototype after hearing all the wonderful things my neighbor Damon (maybe you’ve heard of him?) had to say. I love the people and attitude and love coming into a place that lets me do fitness with friends!
What is your favorite part about being at CFP? 
I love showing up and pushing myself with each session. I’m a long term thinker and I set small weekly and monthly goals for myself to push me toward my best self year after year.
 
What are your hobbies and activities?
I officiate and coach women’s lacrosse, I love to hike with my husband and dog, and I love to drink wine and travel! I also play the violin but don’t take much time to practice these days. I’m a huge nerd and spend a lot of time reviewing articles and ways to best serve my patients. I also try to learn a new sport every year. Year 2020 is archery! I have a compound bow and I’m not afraid to learn how to use it (ha). Also sarcasm….is that a hobby? Activity? …. Both?
How has (if it has) CFP helped you outside the gym (in sports etc)?
CFP has helped me regain physical and mental resilience. I don’t look at the workouts ahead of time so I can’t cherry-pick them which makes me face the things I don’t like (I SEE YOU ASSAULT BIKE). I was able to transition into a lacrosse official with greater ease thanks to my training.
What are you continuing fitness goals to this point?
To deadlift 200lbs by years end, string together double-unders (Thanks for the help, Mike!), get my first pull up (shoutout to Jess for working on this with me!), and attend the Level-1 CF and USA weightlifting courses over the next two years.
What is your favorite quote?
I don’t have a favorite quote, but I do have a catchphrase, and that’s: “I’m just trying to outlive the competition”.
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Prototype of the Month

Prototype of the Month: Maqsood Ahmed

Share your CrossFit Prototype experience and fitness journey
I used to play Cricket and Field Hockey before I graduated from college but I was not physically active by the time I started my “professional life”. I was on and off the gym routine during 13 years until I started working out again. I wanted to become physically active but did not have any clue how to start. Crossfit Prototype provided the structure and accountability that I needed. I had never done Olympic style weightlifting but CFP coaches guided me through it. I want to thank all the CFP coaches and members who encouraged me to push through and feel better.


What is your favorite part about being at CFP? 
Sense of community within the group,Lifting Weights, and competitions.


What are your hobbies and activities?
I like to keep up with current affairs and read/listen to books.


How has (if it has) CFP helped you outside the gym (in sports etc)?
I am not into playing sports that much now. But Crossfit has helped me with my energy levels. I am able to run again after may be 10 years. I am able to spend more time playing with my kids who are 8 and 5 years old.


What are you continuing fitness goals to this point?
Continue to get stronger and maybe lose a bit more weight. It’s not a good feeling to be 50 lbs overweight.


 

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Prototype of the Month

Prototype of the Month: Linda Rawstron

Share your CrossFit Prototype experience and fitness journey
I have always loved group exercise and was a fitness/Zumba instructor for well over 10 years.  5 years ago after foot surgery and discovering I have arthritis in my feet I was forced to give up teaching because I could no longer instruct at the level I felt my students deserved.  I spent the next several year trying to find a program that I loved as much as Zumba to no avail. Fast forward to 2018 and I made a New Year’s resolution to find a gym that I loved no matter what it took – I had really gotten out of shape and knew I needed a place where the people were as cool as the workout.  After trying a BUNCH of gyms, I tried CFP only because every time I went to Saparro I saw people high fiving and having a great time. I was sure CrossFit was for crazy people. But I tried anyway, much to my surprise I was instantly hooked and joined the 5AM class. And for the first several months I don’t think I missed even one class (I now know the value of rest days, thank you Jon!)
 
After a couple months of flailing at snatches during WOD’s, I started personal training w/Joe.  I knew that to successfully execute the advanced lifts and not get hurt, I was going to need help.  After a couple of months of training with Joe, he said you should join the team and compete. The first thing I thought was no way, you have to wear a singlet in front of people and second I still snatch with the training bar are you crazy?  I kept working, getting stronger, and kept thinking if Joe thinks I can do this perhaps he’s right. So in March when the new programming was advertised I said why not and I signed up to compete, bought a singlet and got busy working hard on my lifts.  The Memorial Day meet was an amazing experience. Surrounded by my teammates I competed for the first time. Well coached and prepared, I made all 6 lifts, PR’d my snatch and looked pretty good in my singlet. If you ever want to test your self-confidence and gain amazing strength, buy a singlet and join the Barbell Club you won’t regret it!


What is your favorite part about being at CFP? 
Lifting with the ladies in the barbell club and the amazing friends I have made here @CFP.  The 5AM crew have been my lifeline.


What are your hobbies and activities?
Besides picking up heavy things, hanging out with my kids Maddie, Carter & Cassie, singing in the car and knitting.


How has (if it has) CFP helped you outside the gym (in sports etc)?
CFP has definitely increased my overall strength as well as improving my confidence and mental clarity at work.  I am no longer a night owl and sleep like a log most nights. The alarm is early to get to the 5AM class.


What are you continuing fitness goals to this point?
Qualify for the American Open series next year and continue to have fun with the awesome people @CFP.


What is your favorite quote? 
Tanzanian Proverb, “Little by little, a little becomes a lot.”  This applies to so much more than life in the gym!