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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: 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 Blog Prototype of the Month

Prototype of the Month: Jay Clancy

Prototype of the Month: Jay Clancy
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1.) Share your CrossFit Prototype experience and fitness journey.
JC: I started CF about 5 years ago at Reebok CF1, finding it to be simultaneously the most painful and rewarding experience, but was pretty much hooked from day 1.  I had just turned 40 and decided it was time for a change from playing basketball and jumped in on the next on ramp.  After injuring myself during the first week after on ramp (and learning a valuable lesson of checking your ego at the door) my basketball games were quickly replaced with a daily WOD.  As Heather began coaching at CFP, I would sometimes drop in for a class and really felt the community environment at CFP to be something special.  As my job changed and started in full time here, it really has become my favorite part of the day.
2.) What is your favorite part about being at CFP?
JC:  The community and the programming.  Having come over from a different box I have a point of reference on both and definitely upgraded.  As these are both driven by the coaching staff, I feel very lucky to have landed here.  The community aspect here is special from the events the coaches organize to the support and encouragement from everyone.  I also think that the programming is done in such way where it challenging and constantly building towards improvement.  I definitely feel I have seen an accelerated level of progress over the past year after joining CFP full time than I have in the past.
3.) What are you hobbies and activities ?
JC:  Right now most of my time is consumed with the kids, but they are getting to an age now where slowly some of my old hobbies like golf and fishing are peaking their interest, although they are still a few years away before I drag them to a Dead or Phish show.  And of course beating Heather in cribbage.
4.) How has (if it has) CFP helped you outside the gym (in sports etc)?
JC: Starting the day in a puddle of sweat and tears, somehow makes the rest of the day better.
5.) What are you continuing fitness goals to this point?
JC: My goal is really just continuing to improve.  There are always days where I feel like I am regressing but that drives me harder the next time and when your reach the next step, it makes it even more rewarding.  We also have a full calendar of Spartan races this year, so hoping to finish those before it gets dark this year.
6.) Favorite Quote
“Be the Now”