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So far Monique Beauchamp has created 608 blog entries.

The Secret: Intensity

Intensity is one of the keystone attributes that makes CrossFit so successful, without intensity results would be far and few between. When thinking of intensity, picture your last workout….how much effort did you put in?

Here is a real life example for you:

Say you walk your dog 2 miles….is that exercise…absolutely. Getting outside for a walk has many great benefits; fresh air, vitamin D, stimulates the brain, releases stress, and gives you energy.

But if you are looking for greater physical achievements: fat loss, increased endurance, improved strength, etc. Wouldn’t you find more success in doing 400m sprint repeats?

You’ll still get some of the same benefits as walking your dog, but you’ll also gain more physiological improvements. You’ll have larger gains to your cardiovascular system, your muscles will be working harder therefore building up the necessary mechanics to move faster, and you’ll be burning more calories.

At your next workout, when the coach is going over the workout and they tell you to kick up the intensity, they want you to be moving fast, to be going from one movement right to the next, to go through the reps unbroken….think about what that means at your level of fitness and make the necessary adjustments to the workout to achieve that high level of intensity. You’ll be amazed by your results.

And as always, if you are not sure what adjustments to make in order to feel that intensity talk with the coach and come up with a plan together.

Here is a cool video from CrossFit HQ on Intensity

Recipes: Coconut Aminos

Have you ever purchased something for a single recipe and then thought…what the heck and I’m going to do with all the rest of it. Well, enter Coconut Aminos. The other day I overheard a few of our members talking about having to buy coconut aminos and now what are they going to do. So, here is a list of some of my favorite recipes that call for coconut aminos.


Beef & Broccoli


She calls it Thai Beef with Basil, but I like it with broccoli too so I have changed the name. This is a great, quick meal.


Paleo Orange Chicken


Literally, my taste buds were dancing.


Carrot-Ginger Dressing


If you have ever had the pleasure of going to all you can eat sushi with me, you know that I will order at least 5 of the house salad (this is not an over ex) because they are topped with delicious ginger dressing. And when I figured out how to make it myself, it was even better.




Speaking of sushi. If you like to dip your sushi in soy sauce, next time try coconut aminos. I don’t go out for sushi often but when I do I am the crazy lady with a bottle of my own “soy sauce” (coconut aminos)


Beef Jerky


Homemade beef jerky is great and mine is always marinated in coconut aminos.

Those are just a few of my favorite recipes, ones that are in constant rotation, but there are plenty more. Check out The Coconut Mama, she has a list of 50 things for coconut aminos.

Don’t Believe the Hype

I  have this love-hate thing going on with social media. I love, it makes procrastinating so much easier. I get to see amazing things that I didn’t know existed, witness things I didn’t think could be done, and of course all the cutest animals. The hate comes in because of its shallow nature, it’s glimpse into what is actually happening in the world, and because it’s so easy to procrastinate.


We could go on and on about the way social media is either enlightening our lives or burning down our reality, but today we are just going to focus on just one aspect, food.


The reality of it is….those crazy 22 pound burritos, 57 scoop ice cream sundaes, and philly-steak & cheese-stuffed-pizza-calzone-encrusted with doughnuts are not a thing you should consume. I don’t care if your favorite athlete or celebrity who has a rocking bod and whose fitness is top notch posted it.


Here is the problem. We see a post of someone who we aspire to be more like eating junk and we think…well, if they can do it so can I. But this is the problem because not only will we see X person eating junk and then give ourselves permission to do the same but then the following day we see Y person eating junk and again we eat what they do and before you know it you have eaten more sweet treats, nachos, candy, etc. in a week than we should have for the entire year.


That is problem number 1


The other problem is that even if these super athletes did eat what they were posting they also spent a large portion of their day working on their fitness. Take this example:


Now if you just skimmed over that….take a closer look…..the middle “Part 5:conditioning” that is 5 of the CF “Girl” wods back to back (Diane, Fran, Elizabeth, Karen, & Isabel). That part alone is way more fitness than us mortals can handle. Not to mention the other 6 parts to the workout.


So, next time you are checking out your social media, stop and think about all those food posts, its excessive. And if you are looking to make positive changes in your body composition, sport of choice, & live healthier lifestyle, don’t fall into the trap…this is not how fitness is achieved.








  1. prosper; flourish.


Are you thriving?


To thrive is an amazing feeling. It’s continuing to get better everyday. It’s adding a layer onto your fitness. It’s learning new skills and improving upon the ones you already have. It’s hard work and dedication and the rewards are blissful!


But sometimes we hit a plateau and although the efforts we put in at the gym are still undeniable,  there is something missing that is not allowing us to thrive. It could be due to a variety of circumstances; not being consistent in our workouts, not recovering properly after workouts (hydration, sleep, mobility), or outside stressors (work, family, etc).


But the thing that makes the biggest difference, that sets us up to thrive or keeps us stagnant is nutrition. If you want that “before & after” photo, you want a “transformation Tuesday”, you want to feel great during workouts…pushing your limits and continue to thrive, you need to fuel your body properly.

Check out this video from CrossFit HQ and then sign up for the Lurong 5-week nutrition challenge and see for yourself what it feel like to thrive.






Get Outside


Spring is finally making its appearance and the best way I know how to take full advantage is to get outside as much as possible. Being outdoors has so many benefits; increases your Vitamin D which helps combat depression, increases brain function, and reduces stress.


How can you get outside more????

Join our 30 Day Run Challenge


Starts next Thursday April 27th ( I know its weird to start on a Thursday but I wanted to give you a few rest days before Murph on May 29th, details of Murph below)


Here are the details. You predetermine a distance/time that is right for you to run (or walk/run) every single day for 30 days. Each and everyday you get outside and complete whatever you have chosen.


It’s all up to you. If you think a mile is a good distance for you to try and complete everyday, go for it. If a mile seems a bit much you can do 5 minutes a day. Just 5 minutes, thats all you need to do. You can do this.


The bonus of the challenge is it is also preparation for some upcoming events.

On Memorial Day we will be doing the Hero Wod “Murph”

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

On Saturday June 3rd we will be participating in the Hamden 5k

We did this last year and it was a lot of fun, this year we want an even bigger crowd!

Register Here

On Saturday Aug. 5th is the New Haven Craft Beer Run

There is a whole beer festival at the end what’s not to love.

Register Here


10 General Physical Skills

What is your definition of fitness? At what point would you believe you have achieved a high level of fitness? At first this might seem like a vague assessment, we are all at different levels in our fitness journey and each person might define fitness differently. A runner would place a great emphasis on how fast they are while a powerlifter could care less about their mile time, but would judge their fitness on how much load they can move.


But what if fitness wasn’t defined as one extreme or another. What if fitness was a sum of many different aspects of physical feats? And fitness was not to excel in any one part, but rather be well versed in all areas. Well, we call this the 10 General Physical Skills and if your goal is overall physical fitness you’ll want to pay special attention to each of them.


The 10-General Physical Skills


Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen. (Breathing, Breathing while moving, & ability to control it)


Stamina – The ability of body systems to process, deliver, store, and utilize energy. (Big sets of push ups, squats, long run)


Strength – The ability of a muscular unit, or combination of muscular units, to apply force. (1 Rep Max lifts….Deadlift, Bench Press, Squat, Shoulder Press, etc)


Flexibility – the ability to maximize the range of motion at a given joint.


Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. (Olympic Lifts, Jumping, Punching, Throwing, etc)


Speed – The ability to minimize the time cycle of a repeated movement.


Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.


Agility – The ability to minimize transition time from one movement pattern to another.


Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.


Accuracy – The ability to control movement in a given direction at a given intensity


We will all have our bias, but our overall goal should be to have competence in each of these physical skills.


Try this:

Take a good look at the list and a good look at yourself then rank each of them 1-5 with 1 being something you need to work on and 5 being a bright spot in your training.


When you do this try not to compare yourself to others, this is a you vs you situation. We want to find out where you do your best work and what area you need to focus your training. You will also need to think of these physical skills in more than one situation. For instance, if you are thinking about flexibility and you know you can easily reach down and touch your toes you might think you’re really flexible, but if at the same time you struggle to sit “criss cross applesauce” well that might tell us that you have flexible hamstrings but are tight in other areas. Looking at different areas of each physical skill will help you sort them out.


Did you rank each of them? Where were you strongest? What areas can you improve? This drill is very eye opening. You can really see where you need improvement, it’s like giving yourself a report card on your fitness.


Now if you found that you have one area that is really holding you back, you might find a great deal of comfort knowing that even a small improvement in the area you lack can produce a big result in your overall fitness. Because although each of the 10 general physical skills can be judged separately, they are also highly connected. Improvements in flexibility can lead to better balance and better force production (ie Power). And with better coordination comes a higher level of agility.


If your looking to improve, come back to this basic list of skills and accurately rate your current abilities. From there work those weaknesses.



Habits…we all have them; some are good, some are bad, and some well…they just are. It seems like the bad ones come easy, the good ones are nearly impossible and the rest we don’t even recognize as habits. So, how do these habits form? What can we do to eliminate the bad ones? How do we incorporate new habits without them seeming like a chore?


Habits have 3-main parts; a cue, a behavior, and a reward. If we want to change our habits we need to make conscious efforts to identify each part, recognize it as part of our habit, and establish a plan to change.


Our habits are easy to identify. Eating sweets after dinner, having an adult beverage when you get home from work, washing you hands after you use the bathroom, flossing, or buckling your seat belt are all examples of habits. The trickier part of habits are the cue and the reward.


The cue is what sets our habits into motion, the thing that triggers our behavior. The cue could be sitting on the couch to watch TV, the people around you, boredom, the timing, or how you feel. Take the example of always wanting a sweet treat after dinner. What’s the cue that sets your habit into motion? Do you always eat while watching TV? Are the other people in your house eating? Do you feel like you deserve it because you had a hard day? Once you can make the connection between the cue and your habit you’ll be able to start diving into the final part of a habit, the reward.


Identifying the reward might be the trickiest part as it’s not always the first thing we think of. If your habit is to have an adult beverage when you get home from work and maybe you have established that your cue is sitting down and “putting your feet up” you now need to figure out what the reward is from having a drink. What role is the behavior playing in satisfying your needs? Does it make you feel less stressed? Are you more relaxed? Does it quench your thirst? Does it help you forget about your day?


Once you have broken down your habit; the behavior, its cue that gets it started, and reward that its satisfying you can start making a plan to change. To do this you need to start substituting your behavior with another, better behavior that will reward and satisfy. If having a sweet treat while watching tv is your habit you could try replacing the sweet treat with a healthier snack. If that doesn’t work you may need to think about eliminating the cue, so instead of watching TV you read a book, or go to bed earlier. If you habit is having a drink because it relieves stress you could try getting in a workout, going to a yoga class, meditation, or taking a nap.
The key to success is to figure out what works best for you and sticking to the plan. It may be challenging at first, you may need to try a few different behaviors to find the one that is right for you, but if you stick with your plan you can make long lasting change.

After Party!

The energy in the gym during Friday Night Lights has been incredible! Once again, The Open has catapulted our athletes. We’ve seen our friends get their first muscle up. We’ve watched as they went from only doing 1 pull up, to doing 10. We’ve cheered as they challenged themselves to use heavier weights and taller boxes. If you’re looking for inspiration, Friday night is where it’s at.

If you haven’t felt that magic just yet don’t worry, we still have three weeks left of The Open.  With all these PRs already, we are going to do some serious celebrating!
This year we are celebrating by exercising our brains! After five weeks of The Open, it may just be the only thing left that isn’t sore. We have booked an escaped room adventure at The Quandary in Wallingford. Consider it CrossFit for your mind.

What Is An Escape Room?

An Escape Room (sometimes referred to as puzzle rooms or adventure rooms) are rooms set up with a theme or story-line, involving a series of puzzles, riddles, codes, devices and props which challenge small groups of players to work and communicate as a team in order to solve their way out.

Will I really be locked in?!?!

No. You can leave the room at anytime to use the bathroom, take a phone call etc. BUT the clock will not be stopped. Your team is counting on you to assist them in solving the puzzle within the 60 min time limit.

This sounds awesome! When is it?

Saturday April 15th at 7pm

Arrive 15 minutes early.

Ok, I’m in! How much do I owe you?

$30. You can leave cash at the desk or Venmo to @allidoisgagne

Where do we meet? 

The Quandary

346 Quinnipiac St, Wallingford, CT 06492



Would you check out those numbers!!!!!


With all the hype around the CrossFit Open…it may have slipped your mind that we just completed the Lurong 5-week nutrition challenge, but now that the official results are in we can talk about how awesome we did. Toot Toot!!!!!

Before we congratulate our top 3, lets look at how we did as a whole.

In just five weeks:

  • We lost an average of 3 inches and a total for everyone was 35 inches 
  • We  lost on average 3 pounds with a total of 26 pounds

  • We came in 28th in the nation
  • 1st Place in Connecticut

Not only did we lost inches and pounds, but we gained a ton too. We gained the confidence to do more in the gym than we thought. We learned how to take a moment before tossing food in our mouth and decide if it is the right choice to fuel our bodies. We tested our willpower and fought urges that may have otherwise gone without notice.

A great little resource they used was a chart that gave a full breakdown of when everyone at their best and when we struggled. the majority of our “cheats” came in the evening. With the second highest at dinner. This is important to note because it shows us a trend and if we can break that down we might be able to make a significant change in our habits. Although, most of our cheats did come at night, overall, 69% of the time we were eating at the “Elite” Level (top level) with only 12% being “cheats”. I think that deserves a pat on the back.

Overall, we had great results, but there are always a few at the top who we want to celebrate!!!!!

In 1st place is Miriam with an impressive finish on Lurong Retest wod, completing an additional 49 reps. In second place, Moe. And in 3rd place Dana with an additional 33 reps in the retest.

Congratulations to everyone. Lets keep these new habits going!






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