About Us
Meet the Team
Started Coaching: June 2012
At the age of 19 I moved out to the Rockies to chase and pursue Snowboarding. I quickly learned that one sport was not enough for me. I would find myself snowboarding in avalanche chutes or ice climbing frozen waterfalls in the winter. As the snow and ice melted, I would find myself rock climbing or mountain biking. That wasn’t enough either. You could find me kayaking on the Colorado River, surfing in North Shore Hawaii and Windsurfing in Cape Hatteras NC. If it was fast and active, I did it regardless of how dangerous it was. What do all these things have in common? You MUST be fit. You rely on your body and you need it running at peak performance. Fast forward 10 plus years, I got married and had kids on the way. The adventure thing had to take a back seat. So, I was back to the Globo gym to try and stay fit, but it just wasn’t the same. Still riding, lifting and thinking I was in great shape, I was challenged by a friend to try CrossFit. January 27, 2012 I walked into CrossFit High Power and got my butt kicked by a 14 pound medicine ball and didn’t look back. Sure it’s not the same as Mountain biking 50 mph in the dirt , or finding yourself 500 feet up on a rock face, but it does require skill, power, strength, stamina, balance, and endurance. It demands body awareness and is always changing. I take great pride in being able to physically and mentally handle anything that comes my way. I am passionate not only for CrossFit, but teaching others as well. I want to coach you through your CrossFit journey, but more importantly I want to help prepare you for every challenge that comes your way.- Certifications:
- CrossFit Level 1
- Coaches Preparatory Certification
- CrossFit Gymnastics
Started Coaching: May 2015
Throughout high school and college I was a competitive athlete: soccer, gymnastics, rugby, track and field, and anything else I could find time for. Once I graduated from college I was looking for something else to fulfill that competitive spirit I have always felt. A friend and fellow track athlete convinced me to come over and give CrossFit a try. I would like to say I immediately fell in love, but for me it took a little while to help me to see that all these people that dragged their butts into the gym every day were not crazy cult members. Ultimately it was the awesome team and family atmosphere that truly turned me into a CrossFitter. I was a member at a local gym back at home in upstate New York for about a year and a half before I moved to New England. I walked into CrossFit High Power and knew I had found my new home. Between Kevin’s outgoing, loud and hilarious personality and Dan’s immediate assurance of great programming, I was sold. After being a gymnastics coach for 10 years, moving on to become a CrossFit coach just seemed like a normal progression for me. I love the sport and I love to teach. What better way to share what I love with others than to teach them how to do what I love? The true beauty of CrossFit is that it can bridge any gap, no matter whether it’s age, injury, or fitness level; you will always have a home and a family at CrossFit.- Certifications:
- CrossFit Level 1
Started Coaching: May 2015
For many years my daily workouts consisted of the typical workout you see so many people do at the gym… jump from cardio machine to cardio machine, lift a few weights and end with an ab workout. A few years ago, I found myself slipping out of my fitness routine because I was bored and not seeing the results I was looking for. I took the plunge and signed up with a personal trainer to do some boxing workouts a couple times a week to switch up my routine. It was great for about 6 months until I found myself bored again. In the summer of 2013, a few mutual friends dragged me to my first CrossFit class. From that point, CrossFit became a passion of mine. I grew to love the consistently varied workouts and I have been using CrossFit as my primary form of exercise ever since. CrossFit allows you to see struggles, progress and results. It keeps you motivated and always wanting more. I found that the CrossFit community is very welcoming and I have quickly gained many new friends with the same drive and passion I have. I love the results and the camaraderie so much I want to pass on the knowledge that I have gained. I enjoy helping others to learn movements while challenging them to push themselves. I find it inspiring watching people progress in their development as an athlete, regardless of where they start and where they want to end up. CrossFit has changed my life in every way and I am happy to be part of such a great community at CrossFit High Power.- Certifications:
- CrossFit Level 1
Started Coaching: March 2016
Bio Coming Soon!What is CrossFit?
CrossFit High Power is the premier group fitness and personal training center in Boston, located at 267 Boston Road, Building B, Suite 24, Billerica, MA. The programming at CrossFit High Power is designed to make you a better CrossFitter, Athlete, Fire Fighter, Police Officer, Mom, Dad, and everything in between.
CrossFit High Power will help you achieve your hard-to-reach goals and help you realize what you are capable of doing. All of your goals that you once thought were impossible can finally be challenged and accomplished.
Functional movements and intensity are two key attributes to this program. Everything that your body was designed to do will be utilized throughout each workout.
Your time spent here will be educational and motivational. You will be instructed through movements, and guided through physical and mental obstacles. Become the best you can be, no matter what your goal.
Crossfit is a strength and conditioning program that chases the improvement and limitations of GPP (General Physical Preparedness). At CrossFit High Power there are no programmed workouts to target back and biceps, chest and triceps, then 30 minutes on the treadmill. We are not body builders, we are athletes. There are no long slow runs thinking that a marathon is the ultimate test of fitness and will make you a better athlete– because it isn’t, it doesn’t, and it won’t. We only do activities and movements that the human body was made to do. Lets get back to our primal roots!
The workouts at CrossFit High Power are always different and will include aspects of Gymnastics, Weightlifting, and Metabolic Conditioning. We never want to adapt to any set of activities, we want you to be good at everything. Routine is the enemy and Crossfit workouts will often punish the specialist.
** These workouts are infinitely scalable so anyone, in any physical condition, at any point in their life are able to do these workouts. No matter who you are. Your needs vary in degree, but not kind.
What we say proves fitness and increases GPP are workouts that are Constantly Varied that include Functional Movements all performed at High Intensity.
We want to improve work capacity across broad time and modal domains.
What does this mean?
Work Capacity is the amount of work you are able to do. We want you to do “More Work, Faster”.
Broad Time is another way of saying that we do work in short, medium and long time frames. Excluding one of these begins to make you a specialist, but we want you to be able to do a lot of work in all lengths of time.
Modal Domains also means that we work a large variety of activities and movements. We chase excellence in all aspects of fitness. These activities include pushing, pulling, running, jumping, throwing, climbing, lifting, or even something like shoveling snow!
While doing this, we will attack all ten general physical skills:
- Accuracy
- Agility
- Balance
- Coordination
- Endurance
- Flexibility
- Power
- Speed
- Strength
- Stamina
Testimonials
As a kid I HATED gym class. I have NEVER played sports in my life, and prior to September 2015, I could probably count on one hand the number of times I worked out in a gym.
I was begged by my girlfriend to at least “try” a Crossfit Lite class with her… “Didn’t she know me at all,” I thought?!?! I’m that person who paid $10 a month and joined planet fitness and got the free tee shirt and never showed up again, until I went in to cancel my membership a year later.
But, ever since trying out our first class last September we have been addicted! The coaches, Kevin, Alex, Brittany, and Kristine are knowledgeable, positive, driven and kind! I love all of them!!!! They are also insanely inspirational with their bodies of strength, muscle, and perfection! They give me my drive!!!!
The term “lite” is not to be confused with “easy.” Crossfit Lite workouts are less focused on weights (although we do some weight work), and more on cardio. Intense cardio!
I came in as an overweight, out of shape, previous smoker and not a spring chicken! Not only did I feel welcome and accepted at CFHP, I felt like I had been working out there forever! No judgement or awkwardness here at all! Everyone at CFHP is kind and friendly and I have met so many wonderful friends here!
Since I started the Lite class, I have gone from being last in every workout to finishing in the top three almost every time. Everyone is positive all the time and cheers each other on. But, I always go into a workout with the mindset that I’m competing against myself and no one else.
I have exceeded my own expectations and have accomplished things I never thought possible. My CFHP coaches give me the confidence and inspiration to tackle any workout put in front of me. My coaches taught me to say “I need to improve on that or work at this more” instead of “I can’t do that or I suck at this.”
The coaches are all knowledge about nutrition, diet, and workout and I love participating in their Paleo diet challenges.
Over the last several months, I lost 18 pounds and many inches, ran my first 5k, and hit milestones I never thought possible since being a member of this box! I look forward to coming in 3-4 times every week, and although I still don’t like wall balls or running, I can say I don’t HATE working out anymore, I actually LOVE it!!!!
Thank you Kevin, Alex, Brittany and Kristine, I am forever grateful to all of you!
When my boyfriend showed me a video for this ‘CrossFit’ workout he wanted us
to do together, I thought he had over-estimated me immensely.Watching women
flipping huge tractor tires, doing countless box jumps and rope climbs, I was
feeling slightly discouraged to say the least. Our first day attending class, we had
to push a sled outside-by ourselves-in front of everyone. I was mortified. Looking
around at the other girls, I found myself thinking that they were toned and
incredibly strong; there was no way I would ever look like that ( ::sigh:: ). The rest
of the class was pure hell and I couldn’t understand how anyone there could
actually enjoy doing this.
Fast forward nearly a year, and I can proudly proclaim that ‘I LOVE CROSSFIT’!
While I still have bad days and don’t always feel very great, I peak back in my
notebook and see how much more weight I’m able to push, pull, squat and lift,
than I was able to before. It’s incredible, and I still have a long way to go, but I
have never felt better physically. Having never played sports in my life and not
doing a whole lot of weight training, my muscles are still developing, but I know
they are getting stronger and will eventually be toned just the way I want. I have
gained some great friends who constantly push me to keep my pace, not stop
moving and keep my back straight. My biggest accomplishment thus far would
definitely be the ability to back squat my own body weight. It may not be 5 reps,
but I CAN do it and it feels amazing. I’m still trying to get my pull-ups and being
able to string together toes-to-bar, but Iknow that as long as I believe in myself
and keep going to class, I will be able to someday; hopefully soon!
I can’t even imagine not having CrossFit in my life. Just last week I was only able
to go to one class, and it killed me. Can I still talk myself into skipping a day if I’m
too tired? Hell yes, because I love sleeping, but I feel phenomenal when I make
my 4-6 days a week goal. Although it’s been a year. my CrossFit journey has really
just begun. I intend to eat better and push harder, so I can transform my body as
my weights and endurance increase. It may still take many more years, but I know
I will get there because all the support I need is found right at my box, CrossFit
High Power.
Crossfit Lite changed the way I look at and feel about working out. I was the type that went to the gym, followed a program written by someone who didn’t understand what I wanted in a workout. As a result, I got bored quick, hardly ever giving 100% in my workout. The Lite program forced me to challenge myself to finish a workout strong. When the workouts are different every time you step through the door, it forces you to be a better athlete, to constantly improve, and to strive for greatness. When I started Crossfit Lite in February of 2016, I was just over 200 pounds. Fast forward 6 months later, not only am I down 17 pounds, but my confidence has increased, my self-esteem has increased, and overall I feel great. When you are constantly challenging yourself to do better and to be better, you start to notice changes outside the box as well. The Lite program here is something unlike anything I have ever experienced, and has changed my life in ways I never thought possible. I don’t know that I will ever go back to a “normal” gym again!
At first CrossFit was something I would see on TV and I would say to myself no
way could I do any of this. A couple months later I end up in a CrossFit Gym. It all started when my friend told me about a CrossFit gym he goes to and I decided I
would give it a try. I entered CrossFit High Power not knowing what I got myself
into. Fifteen seconds of me being there I was greeted by everyone that was in the gym at the time. I instantly knew I wouldn’t have a hard time fitting in. The first WOD was something I could handle with a few minor scaling. The coaches were
always there making sure not only did I get my work in but making sure I did it
safely. They give you that encouragement or confidence that can be hard to find
when the going gets tough. After that first WOD the only thing that came to mind
was sign me up. I have been to CrossFit High Power for 2 months now and I have
no regrets or complaints. I feel stronger, healthier, and just plain happy. The
people and the drive that I get when I enter those doors is amazing. I’ve had
many Prs in all of my lifts and I have learned some new ones along the way.
CrossFit isn’t just working out, its an experience that changes my outlook on all aspects of life. Some days I feel like I finally got it and other days I feel as if it is my first day. I never know what to expect but no matter what I always feel
accomplished when I walk out those doors. Whenever you hear three, two, one,
go just always remember to give it all you got and that’s all that matters.
Nutrition
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity. Courtesy of CrossFit Inc.
Courtesy of CrossFit Inc.
FAQs
What am I paying for? What is the value of CrossFit?
If you are a member at our gym, attending class 5 times per week, you are paying $8 or less per class to work out for an hour under the supervision of a dedicated coach. You will also achieve goals you never thought possible, become a part of the CrossFit community who motivates you to come to the gym daily, continuously surprise yourself with improvements through benchmarks we have set for you, and participate in events. Get in the best shape of your life (no matter how fit you currently are).
What is CrossFit?
Crossfit is a strength and conditioning program that chases the improvement and limitations of GPP (General Physical Preparedness). For more information, please read our “What is CrossFit” section.
Why don’t you do leg extensions or bicep curls?
Everything we do at CrossFit is functional movement. We are advocates of jumping, running, pushing, pulling, lifting, squatting etc. In the real world, you will never have to “leg extend” or “bicep curl” anything. However, what you will encounter is the need to lift the dog food on your shoulder to carry it, pick up furniture to move it, and climb the ladder onto your roof.
How many days a week should I come to CrossFit? Is one day a week enough?
If you come 1 day a week you will certainly not see the results you are looking for. We recommend a minimum of three days a week to maintain your fitness. To see the best results, 2-3 days on, then one day rest is optimal. Yes, true fitness is a lifestyle that requires hard work.
I’m a girl. Will this make me look manly?
No way. Unless you take steroids.
Will this help me become a better athlete for my sport?
This is one of the best strength and conditioning programs available. The workouts can be manipulated to fit your sport specific needs.
Are these short workouts enough to lose weight? What about 45 mins of cardio?
At CrossFit, we are mainly Anaerobic athletes rather than Aerobic. These are two completely different systems that work independently from one another. To make it simple, if you are a long distance runner and run for 60 mins, you will mainly burn calories and use oxygen as your main fuel for that 60 mins. If you are an Anaerobic athlete doing intervals or weight training, you will get your energy from ATP and Creatine Phosphate. You’ll be burning calories for many hours or even days after.
How long should I do CrossFit?
As long as you want to stay fit and healthy. Reaching optimal health and fitness is a life-long journey, it’s not something you can achieve in a few months.
I see that you eat meats, vegetables, some fruit, nuts, and seeds. What do you eat for carbs?
Vegetables and fruit ARE carbs. These are the carbohydrates that we were meant to ingest! Just because it doesn’t look like a loaf of bread or a pizza, doesn’t mean it’s not a carbohydrate. Please read our “Nutrition” section.
I want to look like Arnold Schwarzenegger. Will this make me look like him?
No. He was a bodybuilder, not an athlete.
Careers
Part-time Coach
We are looking for a part-time coach to help teach afternoon classes. You must have experience coaching CrossFit and be a valid CrossFit Level 1 Trainer whom has passed the Level 1 course. If you are interested in applying please send an email to gary@crossfithighpower.com and attach your resume.