July 30, 2010
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The CrossFit Journal covers different aspects of the CrossFit Program in great depth with articles, drawings, photos, links, challenges, and assignments. |
Michael Spalatro
Mike is a Graduate of Saint Anselm College where he received his Bachelor of Arts Degree in Criminal Justice. During Mike's freshman year of College he worked at the Campus Gym where he became interested in fitness. After graduating from College, Mike went to work as a Correction Officer at the Worcester County House of Corrections. Mike was then hired by the Worcester Police Department and has been a Patrolman there going on five years. Mike has the following Certifications:
- Level 1 CrossFit
- CrossFit Basic Barbell
- CrossFit Nutrition
Tim Segur
Tim is trained in Martial Arts and has a black belt in Tang Soo Do. Tim was a martial arts instructor until he joined the Marine Corps. In the Marines Tim earned the rank of Sgt. where he was in charge of training the Marines under his command. After the Marines, Tim Graduated with a Bachelor of Arts Degree in Criminal Justice from Worcester State College. While finishing his college degree Tim joined the Worcester Police Department where he has been a patrolman for the last three years. Tim has the following Certifications:
- Level 1 CrossFit
- CrossFit Basic Barbell
- CrossFit Nutrition
- CrossFit Endurance
Nathan Reando
Nate is a Desert Storm Veteran with the U.S. Air Force. Nate has been a member of the Worcester Police Department for 13 years. He is an 11-year veteran of the SWAT team and has been assigned to the Gang Unit for 9 years. Nate has been very active with the community and fitness. He coaches the local Boys Club basketball team, Worcester Housing Authority baseball team, and the W.P.D. Gang Unit Youth Boxing Club. Nate is the founder of "Give Kids a Fighting Chance" where he has raised over $500,000 for the Worcester Boys & Girls Club. Nate is a Level 1 Certified Crossfit Trainer.
Michael Higgins
Mike has 15 years of Law enforcement experience including U.S. Border Patrol, Federal Air Marshals, Worcester County Sheriffs Department, and Worcester Police Department. Mike has been involved in the training divisions of each of these agencies. Mike is also a five-year veteran of the Worcester Police SWAT team. Mike has the following Certifications:
- Level 1 CrossFit
- CrossFit Football
Kyle Cortis
Kyle received his Bachelor's degree in Criminal Justice from Westfield State College in 2005. After graduating he was hired as a Corrections Officer at the Worcester County Sheriff?s Department before joining the Worcester Police Department where he has been a patrolman for 3 years. Throughout his life, Kyle has been very active in sports and became interested in strength training while in college. There was a time where Kyle could have been thought of as a typical "gym rat." However, since discovering CrossFit he has realized that there is NO better way to become an elite athlete in life, extra-curricular activities, and CrossFit itself. Kyle has a Level 1 CrossFit Certification and a Basic Barbell Certification.
This photograph is a registered trademark of CrossFit Inc.
World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
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