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Chris Tempera, Liz Tomlet, Jennifer Champagne, Josh Wolfson and Karen Carlson
Admit it: As we head into the summer, you’ve been meaning to get fit but need that extra motivation to stick to it. Maybe the shark can help—the SharkFit 2026 event, we mean. For the past two years, the Special Events and Athletics Departments have collaborated with the Fight for the Fittest Crossfit group to bring a fun, competitive, bonding workout experience to our students and employees here at SCCC. Because the Fight for the Fittest event is hosted in the Grant Campus field house over a mid-October weekend, they let us use their equipment for SharkFit on the Friday afternoon prior. This year’s SharkFit event will be on Friday, October 16, and we want you to join the over two dozen faculty and staff who have already pledged to participate. Although the workout itself is over in 10 to 20 minutes, a goal like this where you are participating alongside colleagues is a great motivation to get in better shape. We’re promoting this now so you can get started this summer. You’ve got four months to show off how SharkFit you are! Add October 16 to your calendar now and use the information and advice below to get started. What is SharkFit? SharkFit is a low-key competitive event for everyday employees and students that consists of a CrossFit style workout. There’s a student competition during which faculty and staff cheer them on, followed by an employee competition during which students cheer us on. See some of the SharkFit 2025 action in this SCCC Athletics video and this SCCC RTV video, the latter of which features FA President Dante Morelli. Each year, the specific workout routine changes at the direction of organizers Kelly and Sam Krivit. Last fall’s activities were as follows, and you can see Sam demonstrate them in this video:
You will know the SharkFit 2026 exercises ahead of time, but we have advice to share for your summer headstart. And we don’t want to hear that you feel too old or out of shape to participate; last fall we had participants in their 40s, 50s and 60s. You can do this! You don’t have to be in shape to start; you get in shape by starting Chris Tempera, who works with Neftali Collazo to organize SharkFit, is coordinator of intramural and special programs and an adjunct instructor of physical education classes. Chris reminds everyone, “You don’t need to be an athlete to train like one.” His best advice is to start small and be consistent so by the time SharkFit 2026 arrives you’ll be stronger than you think. Associate professor of physical education Liz Tomlet focuses on warm-ups and cool-downs. She says, “A proper warm-up prepares the body for training by gradually increasing heart rate and activating key muscles.” Start with a few minutes of light movement (brisk walking or jumping jacks), then transition into dynamic exercises like arm circles, leg swings, walking lunges and bodyweight squats. “These movements take joints through full ranges of motion and help prime the body for the workout,” she explains. After training, a cool-down helps bring heart rate down and reduce stiffness and soreness. Chris adds, “Soreness is okay, but pain is not. If you are in pain during the workouts below, consider dropping the weight or modifying the exercise.” For your cool-down, Liz advises that you begin with a few minutes of light movement then perform static stretching, holding each stretch for 20 to 30 seconds without bouncing. Focus on major muscle groups used (legs, hips, chest, shoulders and back) and keep the intensity moderate (a gentle pull, not pain). This supports flexibility and recovery, especially after high-intensity sessions. You always hear “consult with your doctor before beginning a new exercise regimen” and for good reason. The suggestions below are aimed at a general audience of SCCC colleagues, but you may have specific medical or physical conditions that only you and your doctor know about, so definitely check before getting started. We don’t want anyone to get injured, of course, and remember to ease into any new routine. Competing against yourself Associate Professor of Physical Education Josh Wolfson wants you to know that, while SharkFit is a competitive-style event, the focus should be on you taking good care of you. If in October you make it through the SharkFit course in 13 minutes versus 10 minutes, does it really matter? “Focus on competing against yourself, not others,” Josh advises. He reminds everyone, especially those who are not currently in the best shape, that SharkFit is about setting a goal, putting in the work and discovering what you are capable of accomplishing. “Four months of small, consistent efforts can lead to significant improvements in fitness, energy, confidence and overall health—and you can celebrate your accomplishments with colleagues in the fall.” Karen Carlson, associate professor of physical education, declares these things are also important because you are showing up for yourself and those you love. Adjunct Instructor of Physical Education Jen Champagne suggests that if some colleagues might feel better joining a gym geared toward this type of training, in addition to the more well-known CrossFit, F45 and Orange Theory, there’s also Evolution, Mettle Works, Black Bear Athletics and South Shore Iron. If you’re looking to join or audit a class, SCCC offers PED144 Body Toning that includes focus on cardio and core strength. As a swimming instructor, of course Jen knows that just doing laps in your pool or at the beach can improve your cardio too. “If you’re looking to work out on your own,” Jen shares, “don’t let the following feel too overwhelming; ultimately just general good health and participation is the goal.” Jen advises beginners especially to take it easy and stick to the basics, with Josh adding this:
Workout plans from PE colleagues Chris shares the following beginner and intermediate CrossFit-style workouts. They focus on consistency rather than intensity and are designed for busy faculty and staff so each can be completed in 20 to 40 minutes, including a brief warm-up. Beginner workouts, Chris says, are perfect for those new to fitness, returning after time off or easing into exercise. Important reminders include to scale your weights and reps as needed. Good form always comes first. Rest when needed and progress gradually over the summer. The workouts below can be shortened, slowed down or modified to suit your current fitness level, but when done consistently, they improve energy, mental clarity, mood and overall health. Beginner Workout 1: Full-Body Basics Focus is learning movement, building confidence and improving cardiovascular health. Complete 3 rounds at a comfortable pace:
Beginner Workout 2: Strength + Cardio Intervals Focus is developing muscle strength while keeping the heart rate elevated. Complete 3 rounds:
Beginner Workout 3: 12-Minute AMRAP (As Many Rounds As Possible in 12 minutes) Focus is effort over speed. Everyone finishes with a sense of accomplishment. Move steadily through:
Chris also has intermediate-level workouts to share for when you feel ready or if you already have some exercise experience and want to build strength, stamina and intensity. Intermediate Workout 1: Classic CrossFit-Style Circuit Focus is increased work capacity and total-body conditioning. Complete 4–5 rounds:
Intermediate Workout 2: Strength + Conditioning Combo Focus is power, coordination and cardiovascular endurance. Complete 4 rounds:
Intermediate Workout 3: 15-Minute AMRAP Focus is mental toughness, pacing and sustained effort. In 15 minutes, complete as many rounds as possible:
Like Chris, Liz has some specific workout suggestions to share. “I like AMRAP (As Many Rounds As Possible), EMOM (Every Minute On the Minute) and Tabata workouts because they’re short, intense and keep me fully engaged. I’m always watching the clock, tracking reps or pushing through intervals. That constant structure makes it easier to stay focused while getting both strength and cardio in one session.” The following are great preparation for SharkFit since they train endurance, pacing and the ability to work under fatigue. “Across all three styles,” Liz explains, “what makes them effective is simple: they combine full-body muscular work with cardiovascular demand, keep intensity high and use time pressure to maintain focus and efficiency.” Never skip the warm-up and cool-down described above, she reminds us. AMRAP: As Many Rounds As Possible (20 minutes)
EMOM: Every Minute On the Minute (10 minutes)
Tabata: 20 sec. work/10 sec. rest x 8 per 4-min. round (16-20 minutes)
Chris, Liz, Jen, Josh and Karen want everyone to give SharkFit a try. Chris says it’s useful to remember when doing a difficult workout that “if it was easy, everyone would do it. You are out there improving your health and you are capable of doing difficult things!” Karen chimes in with the motivational quote, “Discipline determines your destiny, not your desire.” It’s not enough to want to get fit, you need to have the discipline to start an exercise plan and stick with it. Finally, keep in mind that the students who do SharkFit really enjoy having faculty and staff support during the competition, and you’ll be surprised at how motivating it is to have students and coworkers rooting you on while you’re moving through the SharkFit course. It’s over in a matter of minutes but you will feel a sense of accomplishment. Now get out there and get started so you too can show off in October how SharkFit you are! |
