I know it seems like the Open is long passed but I guess it takes CF HQ weeks to officially work through scores that are electronically kept up to the date minute by minute to find out who the official qualifiers for Regionals are. Now that it is officially done there is need for some congratulations.

The graphic above shows just how impossible hard it is to qualify for Regionals this past year. Not only did CrossFit Lando have one but two qualifiers this year. Both my lovely wife Sarah and my amazing head coach/gym manager Stacey qualified as individuals, meaning they are among the 20 fittest women in the entire Northeast region which consisted of over 3000 athletes at the start. CrossFit Lando is represents 10% of the female Regional qualifiers!

My relationship with Stacey really started 3 years ago. I still remember the email I got back then that shaped so much of my life as it stands now. I was coaching at another box in Boston and had maintained a distance friendship with Stacey while she worked at Again Faster selling equipment to gyms. Coming off a “disappointing” performance at Regionals (she finished 7th) she was asking me to help her and become her coach. At the time I had been working tirelessly on developing my own template for training fitness athletes which is what is now known as The Program but really hadn’t had the chance to coach an athlete through an entire season using my methods. Not only was this my first chance but it was with an athlete who had qualified for the CrossFit Games just the year before in 2011. Yes I consider myself lucky. Little did I know this was just the start of what has become one of the most important relationships in my entire life. Soon after that email I embarked on opening CrossFit Lando and through my coach-athlete relationship with Stacey had the chance to convince her to work for me as my head coach here. We have been through everything together and I couldn’t be luckier to have had the chance to coach her the past 3 years and develop the relationship we have as friends, coach-athlete, and colleagues.

As her coach I couldn’t be more proud of her. This is the 7th year in a row she has qualified for Regionals. She has never finished out of the top 10 in the Open while the field has gotten more and more talented every year. There are names of people she used to compete with who don’t even compete at a high level anymore, and yet she continues to dominate as an athlete no matter what year it is. Now after perhaps the toughest year in competition Stacey went out and qualified in 6th place overall out of 3000+. To say she is an example of what working hard for a goal is is an understatement. Every year the names change except for her. She just keeps doing it. Just another year, just another amazing performance from Stacey Kroon.

Last year was a tough year for Sarah. She had been working really hard and was excited to see what she could do as an individual. Then a week into the Open she spent 2 days in the hospital and got her gall bladder taken out effectively ending her competition season. Little did we both know this is where her journey to 2015 would start. Where a lot of people would spend months feeling bad for themselves, the second she could get back in the gym she set out to get stronger, more skilled, just overall better. She asked me what I felt she needed to do to get where she wanted and she set out to do it, and kept doing it, and doing it, and doing it.

I say all the time that in anything in life true hard work is done when other people have no idea it is happening. This can be said for both of these girls for a fact. Sarah has spent Saturday afternoon/evening in the gym by herself the past 8 months after working a full day just because it was her only time to get her training in. I can’t tell you how many nights at 9:30 or 10pm I was here finishing up work while she got her training in. Everyone was surprised at how well she was doing starting a few months ago but I tell you I was the least surprised of anyone. I saw the work she was putting in and it’s hard work that gets results, especially when nobody knows you are doing it. I am so proud of my wife for setting a goal over a year ago and setting out to accomplish it and doing it through hard work and dedication to her craft.

I know this seems a bit like overkill but I had to give these two ladies their due. This is an amazing accomplishment as seen above. I am even more proud of the fact that they are giving up their spot as individuals to represent our gym for our team that also qualified with the help of 4 other awesome individuals. Stay tuned on Sunday night while I introduce you to the other 4 individuals that make up the 2015 Regional Team. These 6 are a special group and I am honored to be their coach!



Core Conditioning: 915-10:00am

Core: TBD


WOD: 2 Rounds
Row 500m
75′ Broad Jump
75′ Bear Crawl
25 Knees to Elbows
25 Pushups



Strength : Barbell Complex (Clean and Jerk)

1 Hang Power Clean + 1 Split Jerk + 2 Hang Squat Clean  + 2 Push Jerk


WOD: Running “Jackie”

Run 800m
50 Thrusters 45#
30 Pullups*

Rx+: 15 Muscle Ups


The Program

1 and 2 same as above

3. Push Press


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