CrossFitWOD

The OPEN is COMING! & Benchmark Open WOD 14.4

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#TBT – Open WOD 16.3

2019 CrossFit Open is Coming…
The 2019 CrossFit Open is just around the corner! How is your training coming along? The CrossFit Open is the first stage of the CrossFit Game season and involves CrossFitters from all over the world. Each year, hundreds of thousands of athletes of all different ability levels participate in the five-week online competition. The CrossFit Open is a great chance to not only test your fitness, but also experience the community that makes CrossFit Southie (and the CrossFit community beyond) so great. With different age groups, as well as Rx’d and Scaled divisions, this is simultaneously the fiercest and most inclusive competition out there. This is your chance to throw down against Rich Froning Jr.!

So, how does it work?

Each week starting on February 21st, CrossFit HQ will release one workout. You will have five days to complete the workout and submit your scores online. There will be five workouts over the course of five weeks. If you submit your score online, you’ll be able to see where you stack up against people in the area, within the gym, in your same age bracket, or even against the CrossFit Games stars! We will be completing these workouts in class each week, so why not sign up!

Some of you might be thinking, “What’s the point? I don’t plan to make it to The Games anyways!” That’s okay – most people who compete in the Open will not move on to the next round of competition. The Open is FUN! It’s designed to push yourself to your limit, to see how you improve from year to year, and find out where you need to improve. This can help you guide your training for the future.

In the coming weeks we will be retesting old CrossFit Open workouts to help you prepare for the 2019 Open. Some days, we will even partner up and judge each other to get familiar with the process. Come on in, work hard, and get ready to crush in February!

19.1 – Feb 21-25
19.2 – Feb 28-March 4
19.3 – March 7-11
19.4 – March 14-18
19.5 – March 21-25

To Register for the Crossfit Open visit The Games website HERE

Warm-up
In 6 Minutes
25/20 Cal Row or Ski
25 V-Ups
15 Jumping Squats
10 False Grip Ring Rows
In remaining time: Hollow Rocks

Skill
Muscle-up

OPEN WOD 14.4
14 Minute AMRAP
60 Calorie row
50 Toes-to-bar
40 Wall-ball shots, (20 to 10-foot target/14 to 9-foot)
30 Power Cleans, (135,95)
20 Muscle-Ups

Level 3 – (115,75), Ring Dips
Level 2 – (115,75), Ring Dips 50-30-30-20 Reps
Level 1 – (95,55), 40-30-30-20-10 Ring Dips

Scores/Comments from Open WOD 14.4 Performed on 2/14/17
Scores/Comments from Open WOD 14.4 Performed on 2/19/15
Scores/Comments from Open WOD 14.4 Performed on 3/21/14

Rest/Group Led Mobility

WOD 2
Optional Partner Conditioning
120/100 Calorie Ski
150 Sit-ups (partner holds plank)

-Take turns on the ski erg to complete the calories. Then accumulate 150 sit-ups while your partner completes a plank hold

Extra Work
Front Squat
6×6 @ 75%+5lbs




February Boot Camp Registration!

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Lenny – Destroying an Annie PR

February Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Struggling to keep your New Year’s Resolution?! We’ve got you covered with our February Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
Partner Up!
P1- 15/12 Cal Bike
P2- Plank Hold
Switch

P1- 12 Burpee Lateral Jumps
P2- Overhead Barbell Hold
Switch

Mobility
Shoulder Rolling
Lacrosse ball around the shoulder blades and mid back

Strength
Strict Press
5-5-3-3-2-2

WOD
2 Rounds
25 Burpee Lateral Jumps
25 Shoulder to Overhead (135,95)
25/20 Calorie Bike

Level 2- (115,75)
Level 1- (95,55)

Extra Work
40/30 Ski
20/15 Ring Muscle Ups
40/30 Ski
20/15 Bar Muscle Ups

WOD Credit CFMayhem




Martin Luther King Jr. Day

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Scott

MLK SCHEDULE UPDATE
We will be running a reduced schedule All Day on Monday 1/21 for MLK Day with All Levels classes in Southie Green only.
Classes will be held at 530am, 630am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Bootcamp is on at 630am.

Bring a Friend Day: This Thursday during ALL CLASSES!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends!

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm-up
1:00 work, :20 rest & rotate
-Row
-Muscle Snatch
-Row
-Behind the Neck Snatch Grip Push Press
-Row
-Overhead Squat with bottom pause

Strength
EMOM12
Power Snatch
1-4- 3 Reps
5-8- 2 Reps
9-12- 1 Rep

WOD
4 Rounds
500m Row
10 Squat Snatches (115,75)

Level 2- (65,50), 75 Reps of each/30 Burpees
Level 1- (55,35),50 Reps of Each
ADV (135/95)

Extra Work
6-5-4
Rope Climbs
100 ft HS Walk on the dashes

ADV -Legless
*scale to 50ft where necessary.
Wod Credit – CF Mayhem

Boot Camp (6:30AM in Southie Green)

2 Rounds

In 5 Minutes Complete:

500m Row
Then AMRAP
Burpees

Rest 90s

In 5 Minutes Complete:
0.75 Mile Bike
Then AMRAP
Double Unders

Rest 90s

In 5 Minutes Complete:
400m Sprint/300m Air Runner
Then AMRAP
Calories on the Ski Erg

Rest 90s




Sunday Scaries Be Gone!

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Partner Leg Throw Cash Out

Weekly Strength/Benchmark Schedule – Click Here

MLK SCHEDULE UPDATE
We will be running a reduced schedule All Day on Monday 1/21 for MLK Day with All Levels classes in Southie Green only.
Classes will be held at 530am, 630am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Bootcamp is on at 630am.

Warm-up
2 Rounds
:30 on, :10 off
Toe Taps on Kettlebell
Russian Swings
Goblet Squats
Kettlebell Plank Drags

Strength
EMOM10
Back Squat- 2 Reps

WOD
5 Rounds
20 Kettlebell Swings (1.5,1)
20 Push-ups

Level 2- (1,0.75); 15 push ups
Level 1- (0.75, 0.5); 10 push ups

CFS Endurance Sunday – Southie Orange 10AM

Partner Ski Sprint WOD
5 Rounds (Per Athlete)
125 / 100m Ski
(One athlete works while the other holds plank)

Endurance WOD
4 Rounds Per Station.
(60 Sec. Rest Between Rounds / 90 Sec. Rest Between Stations)

A. In 2 Minutes
12 / 9 Cal Bike
10 Wall Balls
Max Double Unders

B. In 2 Minutes
125 /100m Row
10 Box Jumps
Max Ab Mat Sit-Ups

C. In 2 Minutes
125 / 100m Ski Erg
10 Burpees
Max MB OH MB Lunges

At Home WOD
Ascending AMRAP: 7
1 Burpee
1 Air Squat
2 Burpees, 2 Air Squats, 3,3,4,4,5,5,6,6…

Cash Out
75 Hollow Rocks for Time




Points of Performance Make the Difference

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Scutti

MLK SCHEDULE UPDATE
Babysitting is on today and we are running a normal schedule all day.  We will be running a reduced schedule All Day on Monday 1/21 for MLK Day with All Levels classes in Southie Green only.  Classes will be held at 530am, 630am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Bootcamp is on at 630am.

Warm-up
1:30 on/:30 Rest & Rotate
Jump Rope
Bike
Pull Up Work
Mountain Climbers

WOD (35 Minute Hard Cap)
1200m Run
Then 7 Rounds
3 Hang Squat Cleans (155,105)
5 Shoulder to Overhead
7 Chest to Bar Pull-ups
40 Double Unders
Then
2 Mile Bike

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,55) 600m, 1 Mile Bike

Extra Work
7 Sets of
3 Power Cleans & 1 Jerk
These do not need to be TNG




Coach’s Corner…..Dale Kearney!

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Core Work Always a Priority

Coach’s Corner!
Each month we’re featuring one on our amazing leaders! Next Up….Dale Kearney!

Years as a crossfitter and coach?
I have been doing CrossFit for 6.5 years. I started back in 2012 when I didn’t know what a burpee was. I have been coaching CrossFit over 5 years and started back in 2013.

What is your favorite part of being a crossfit coach?
Narrowing down my favorite part of being a CrossFit Coach is really hard because CrossFit has given me so much that I am thankful for. If I had to pick my absolute favorite part about being a CrossFit coach it would be something that most of us Coaches would agree on and that is the community. I get to meet so many smart and talented individuals on a daily basis. From understanding their background, where they came from, what they do for work, their favorite ice cream. Connecting with the community has been the most rewarding aspect and my favorite part of being a coach.

Your Favorite Movement?
Power walking on the Assault Runner

Tell us about your athletic background
Soccer & Lacrosse – Fun fact, one year I was cut from my lacrosse team for being out of shape

Small piece of advice for Newbies and/or Veteran athletes
Newbies- Ask your coaches questions. There is so much to learn in this sport and we have some of the most tenured coaches in the country. The more you know, the faster you will learn and trust me there is a lot to learn. There is always something you can do better or more efficient no matter if you are 1 week in or 10 years. We want to help you get better no matter your goals.

Veterans – Listen to your body. CrossFit is fun and can be addictive. If your body needs a rest day because it’s sore, take a rest day. In most cases you will be helping yourself more by resting and recovering than working out the extra day your body feels beat up.

What is a Fun Fact most people don’t know about you
I was fairly competitive in CrossFit since I started in 2012. I enjoy feeling the nerves you get when the pressure is on. However, I got injured in 2014 and it derailed me from the competition floor. I had shoulder surgery and my arm was in a sling and going through rehab for about a year. I needed an outlet I could be competitive in that didn’t require physical ability. I found out about a card game called “Magic the Gathering”. The next year, I won the 2015 “Magic the Gathering” state championship. I don’t compete as much in Magic anymore because I was able to come back from my shoulder surgery the year after and compete at CrossFit Regionals with the Southie Team in 2016.

What do you enjoy about the CFS Community?
It sounds cliché but couldn’t be truer. What I enjoy the most of the CFS Community is actually the community aspect itself. You will not find another group that is so willing to support and help each other as the CFS community. Life can be a rollercoaster at times. I have shared laughs and tears and developed some of the most meaningful relationships with people inside this gym. Being able to have such a supportive community that actively seeks to help each other is seldom seen and very special in this world.

What is your Favorite Southie Social Event?
CrossFit Southie Holiday Parties. They are electric!

Warm-up
EMOM:9
7 MedBall Deadlifts + 7 MedBall Front Squats
7 Burpee Step Ups
7 Box Elevated Side Hip Touches per side

Strength
Deadlift
EMOM14- Odd only
3 @ 70 %
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
2 @ 85%
2 @ 90%

WOD
30 Wallballs (20/14)
20 Burpee Box Jumps
30 Wallballs
20 Burpee Box Jumps
30 Wallballs

Level 2- 20 Wallballs
Level 1- 15 Wallballs, 15 Burpee box jumps
ADV – (30/20)

Extra Work
30/25 Calorie Bike
100′ HSW
45 Pull Up

30/25 Calorie Bike
100′ HSW
30 Chest To Bar

30/25 Calorie Bike
100’HSW
15 Bar Mups

(*Scale to 50’ HSW or 2:00 of Attempts or 5 Wall Climbs)

*Crossfit Mayhem




Benchmark WOD: Open WOD 18.1

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#TBT – Friday Night Lights – Guess the Year

* MLK SCHEDULE UPDATE *
We will be running a reduced schedule All Day on Monday 1/21 for MLK Day with All Levels classes in Southie Green only.  Classes will be held at 530am, 630am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm. Bootcamp is on at 630am.

“10:00 into 1 20:00 AMRAP: legs, hurting; heart, pounding; lungs, exploding; fatigue sets in.Every CrossFitter from novice to elite will reach this critical threshold and SHOULD reach it every time we WOD. This marks the turning point where we will either beat the time we have striven for, or fizzle out in a fatigue-induced slouch over our barbell.The difference between these two polar opposite paths comes down to one intangible factor: mental toughness.

Mental toughness represents our will to succeed; the driving force that will push us past our pre-conceived physical limits. Too often, I see athletes who assure me they cannot go further because something on their body “hurts.” Of course they’re “hurting” – that’s the point of CrossFit. If this WOD was easy, it wouldn’t be doing the job it was programmed to do. A massive difference exists between injury and hurt. Injury = physical inability to continue because something is broken. Hurt = pain from workout.

Suck it up. All of us feel it and all of us have been guilty of sandbagging during a WOD at one point in time. I can personally tell all reading that my most frustrating WOD experiences have come after I have quit on myself and personally known that I could have and should have done better – no one should ever have that feeling post-WOD. We all reach that point where putting down the bar for a minute or stopping a run feels like the easy thing to do. Leaving a WOD should parallel the feeling of leaving the arena after playing for a championship or walking out of the office after interviewing for our dream job. We should have the feeling that we put our maximum effort and every ounce of sweat and blood into this endeavor and if we came up short of our goal, at least we gave it all we had, physically AND mentally.”

When the athlete who tells me they “can’t” is pushed and encouraged a little, they do exactly what they insisted they could not. Every time. As a staff, we will not always be there every time to tell an athlete to push themselves. It comes down to your own mental toughness. Push past your pain threshold. Suck it up, think “I can crush this” and pick up the bar. Don’t sell yourself short – any of us can do anything if we believe in our abilities and act upon this realization.”

Warm-up
EMOM 6
1. 14/12 Cal Row
2. 10 Burpees
3. 5 Pike Ups on Rower

Midline
Alternating Tabata
-Hollow Rock
-Plank Hold

Mobility
Lats
Hip Flexors

Open WOD 18.1
20 Minute AMRAP
8 Toes to Bar
10 Single Arm Hang DB Clean and Jerks (50,35), (5 each side)
14/12 Calorie Row

Level 2- 40,25
Level 1- 30,15

Conditioning 4:45PM in Southie Orange
Complete the following:
100/80 Calorie Row
80/65 Calorie Bike
60 Burpees

E5MOM- Run 400m

The workout starts with the run.




Hott Fresh Hats in Stock

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mike manna rope

Manna Up!


New Hott Fresh CFS beanies just in time for the chili weather -25 big ones at the desk while supplies last.

Warm-up
1 Min Stations/No Rest
Jump Rope
Good Mornings
Double Under
Back Squats w/ Pause
Double or Triple Unders
Stiff Legged Deadlifts

Strength
Back Squat
10 Reps @ 65%
10 Reps @70%
10 [email protected] 75%

Of 1 RM

Rest 3-4 Minutes between sets

*There should be 2 warm-up sets with 5 reps before the 1st set of 10

WOD
Tabata 20s work:10s Rest
Double Unders
Kettlebell Swings (2,1.5)
Sit-ups
Rest 1 Minute between exercises

Score= Lowest number of reps during the 8 intervals- 3 different scores

Level 2- 1.5,1
Level 1- 1, 0.75, singles
ADV- GHD Sit-ups

Extra Work
12:00 AMRAP
7 Sandbag Clean (140/90)
100’ Sandbag Hug Carry
7 Strict Handstand Push-Up

ADV- Strict Deficit (5/3)
Scaled – (90/70) Kipping HSPU




Nutrition Challenge Benchmark WOD

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Alice Cruising a Loop

Warm-up
2 Rounds
250/200m
10 Hollow Body Kips
10 Alt. Plank Ups
10 Alt. Lunges w/Twist
10 Muscle Clean & Jerks

Nutrition Challenge Benchmark WOD
At 0:00:
Row 1000m for Time

7:00-14:00
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

14:00-15:00
Rest

15:00-25:00
Find 1RM Clean & Jerk

Level 1 – 3-6-9 Reps

Record 3 separate scores: 1K Row Time Trial; Score for the AMRAP and heaviest lift.

Extra Work
Air Runner
3 Rounds of the following
5 Minutes of
:30 All Out Sprint/ :30 Recovery at easy pace

At the end of the 5:00 take a 2:00 complete rest.

*Record total meters for each round.




Into The Fire

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KC

Warm-up
Partner Up!
2:00 on/:30 Rest & Rotate
Bike
Ski Erg
Step Ups/Box Jumps

While one partner is working on the bike/ski/box, the other is accumulating as many reps as possible of:
Rd 1- Inchworms
Rd 2- Burps
Rd 3- Burpees
Switch as desired.

Partner WOD
100/80 Calorie bike
50 Burpees
100 Power Snatches (75,55)
50 Burpees
100 Calorie Ski
50 Burpees
100 Box Jumps

Level 2- (65,45), 75 Reps of each/30 Burpees
Level 1- (55,35),50 Reps of Each

Extra Work
Squat Snatch
Take your time and work up to 70-75% of 1RM Then

Every 2:00 for 12:00
*Start at 70-75% increase each set
Sets 1 & 2 – 3 Reps
Sets 3 & 4 – 2 Reps
Sets 5 & 6 – 1 Rep

Conditioning/Boot Camp (6:30AM in Southie Green/4:45 in Southie Orange)
Partner WOD
3000m Row
100 Burpees
5 mile Bike
300 Double Unders
– Partition Reps between you and your partner. Earn your rest.




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