CrossFitWOD

Free WodDoc Workshop! – CFS

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Scutti + Elliott

WODdoc Workshop!
This Sunday Dr. Tim Simansky Is holding a 2-hour Workshop at CrossFit Southie for Southie Showdown participants & CFS members! He will be covering injury prevention as well as touching on some high skill gymnastic movements!!.
Come hangout and learn from WODdoc, Dr. Tim Simansky. The workshop goes from 10AM-12PM and will be held in Southie Orange.
Dr. Tim was here this past weekend working on all the Southie Showdown Competitors! Want to know more about Dr. Tim? Follow him on IG @WODdoc
Questions: [email protected]

Weekly Strength/Benchmark WOD Schedule

Warm-up
Partner Up
3 Rounds
P1: Run 200m
P2: AMRAP Cals on Bike
Switch

Strength
Strict Press
10-8-6-4-2

WOD
18 min AMRAP
15/ 12 Calorie Bike
200m Run

Rest 1:1 with Partner
Score = Total Rounds

CFS Endurance Sunday – Southie Green 10AM

Sprint Ladder
4 x 200m

Time Trial
1 Mile Run

Partner Endurance WOD
AMRAP 15
250m Ski Erg
10 KB Straight Leg Deadlifts
20 Air Squats

Rest 2 minutes

AMRAP 6
10 Burpees
15 AbMat Sit-Ups
30 Sec. Hollow Hold

(Alternate Movements – One Athlete Works at a Time)

At Home WOD
5 Rounds
10 Plank Ups
12 Alternating Mountain Climbers
14 Hollow Rocks




BenchmarkWOD: “Patilac” – CFS

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Sports Wellness Today!

Dr. Miguel will be here tomorrow (Saturday) and still has available appointments! If you need an adjustment or have a nagging injury you want looked at, Dr. Miguel is your man. Click HERE to see rates and book an appointment!

Warm-up
Partner up – 1x through
A: Row 250m
B: ski 250m/200m run – then switch

WOD 1 (15 minute cap)
“Patilac”
40/30 Chest to Bar Pull-ups
75 Double Unders
50/40 Calorie Row
75 Double Unders
40/30 Toes to Bar

*If you are too sore from the pull-ups yesterday, complete 40/30 push-ups in place of the pull-ups

WOD 2
1000m Ski Erg or Row
30 Back Squats (185,125)
1000m Ski Erg or Row

L3 – (135/95)
L2 – (115/80)
L1 – (65/35)




Prep It then Use It & WODdoc Workshop – CFS

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Brownie – T2B

Beat the Streets!
Two of our own, Jenn Penton & Matty Pitt, are throwing down at the Beat the Streets competition this weekend and looking for some help to reach their fundraising goal! This competition raises money to support the Boston chapter of Steve’s Club, a program to help at-risk youth through CrossFit. With a combination of academic support, character building through sports and a fitness program; Steve’s Club’s goal is to change lives & strengthen a nation, one kid at a time!
To support Jenn & Matty’s fundraising efforts, click HERE. Any bit counts!

Sports Wellness Tomorrow!
Dr. Miguel will be here tomorrow (Saturday) and still has available appointments! If you need an adjustment or have a nagging injury you want looked at, Dr. Miguel is your man. Click HERE to see rates and book an appointment!

WODdoc Workshop!
This Sunday Dr. Tim Simansky Is holding a 2-hour Workshop at CrossFit Southie for Southie Showdown participants & CFS members! He will be covering injury prevention as well as touching on some high skill gymnastic movements!!.
Come hangout and learn from WODdoc, Dr. Tim Simansky. The workshop goes from 10AM-12PM and will be held in Southie Orange.
Dr. Tim was here this past weekend working on all the Southie Showdown Competitors! Want to know more about Dr. Tim? Follow him on IG @WODdoc
Questions: [email protected]

Warm-up
Death by Burpee Pull Ups on :30
1st :30 interval – 1 Burpee Pull Up
2nd Interval – 2 Burpee Pull Ups
3rd Interval – 3 Burpee Pull Ups
…Continue until unable to complete prescribed number within interval.

Accessory
3×10
Banded Pull-aparts
Scap Push-ups

Strength
Overhead Squat
5-5-5-5-5

WOD
21-15-9
Power Snatches (115,75)
Burpee Pull-ups

Level 3- (95,65)
Level 2- (75,50)
Level 1- (55,35)

*Coaches Note*pick a weight you can do at least 5-10 off the bat

EXTRA WORK
100ft Handstand Walk
1000m Ski Erg
100ft Handstand Walk
1000m Ski Erg
100ft Handstand Walk

Scale to 50ft or 25ft depending on your proficiency




Beat the Streets – CFS

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#TBT – Kids on the Bar

Beat the Streets!
Two of our own, Jenn Penton & Matty Pitt, are throwing down at the Beat the Streets competition this weekend and looking for some help to reach their fundraising goal! This competition raises money to support the Boston chapter of Steve’s Club, a program to help at-risk youth through CrossFit. With a combination of academic support, character building through sports and a fitness program; Steve’s Club’s goal is to change lives & strengthen a nation, one kid at a time!
To support Jenn & Matty’s fundraising efforts, click HERE. Any bit counts!


Sports Wellness This Weekend!

Dr. Miguel will be here this Saturday and still has available appointments! If you need an adjustment or have a nagging injury you want looked at, Dr. Miguel is your man. Click HERE to see rates and book an appointment!

Warm-up
1 minute work/ :20 rest
1. Row
2. Wallballs
3. Strict Toes to Bar
4. Box Jumps w/ Step Down

 

Strength
Thruster
10-8-6-4-2
-Between sets complete weighted lateral step-ups 10-8-6-4-2 each leg

*Coaches note* all sets should be heavy and challeng-ing for the thruster. Warm up well and then strap some seri-ous weight on the bar for a heavy 10. Record your weight for you 10 and your 2 at the board.

WOD (20 mins)
Tabata Stations
20s Work:10s Rest
1. Row
2. Wallballs
3. Toes to Bar
4. Box Jumps

Rest 1 minute between stations.

*Your score is the sum of the lowest round for each exercise.




CFS Holiday Party & Yulefest 5K – CFS

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Paul

Southie Holiday Happenings!
Save the dates for some upcoming Southie Social Fun to close out the year!

CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/2 8PM-???
Location: The Social Register
401 D Street, Boston

 

2016 Slay Riders!

Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/10 9:30AM
Location: Harvard Square
Registration: Click here for more info and to register. Make sure to select “Join a Team” and then type in “Southie Slay Riders”. *Registration includes a warm knit hat, free beer and food. If we register 35+ runners we get our own VIP tent!
UPDATE: We’re Up To 22 Runners. REGISTER BEFORE 12/1! 

Warm-up
In 2 minutes
Run 200m
AMRAP Push Ups
Rest 1 minute
In 2 minutes
Run 200m
AMRAP Pull to Stand

Skill
Rope Climb
*remember to wear leg protection

WOD
4 Rounds
600m Run
3 Rope Climbs
30 Push-ups
15 Power Cleans (135,95)
Rest 2 Minutes

Level 2- (115,75), 1 rope climb or 2 – 10 ft climbs, 10 Cleans, 20 Push-ups
Level 1- (95,45), 10 Cleans, 15 Push-ups,
ADV- 15 Strict Handstand Push-ups

Coaches Tip work one round in on the air runner where able to.

EXTRA WORK
Strength
For 18 Minutes
1. Deadlift 5 Reps @70-75%
2. 5/3 Muscle-ups or 2/1 peg-boards
3. Rest




Kettlebells Are Versatile – CFS

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Liz

Warm-up
EMOM 9
1. 12/10 Calorie Row
2. 5 Kneeling Cross Chops each way
3. 12 Goblet Lunges

KB Shoulder Stability
-Windmill
-Arm-Bar Stretch

Strength
Push-press
3-3-3-3-3

WOD (15 Minutes)
100/80 Calorie Row
80 Kettlebell Lunges (2,1.5)
60 Kettlebell Swings (2,1.5)

Level 2- (1.5,1)
Level 1- (1,0.75)

Extra Work
EMOM20
ODD- 12/10 Calories on the Assault Bike
EVEN- 3 BACK SQUATS @75-80%




Extra Work – CFS

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Brooke

Going forward, we will be taking a different approach with our competitor programming. We want the programming to be all inclusive and align with general classes as much as possible while providing avenues for everyone in the gym to put in EXTRA WORK outside of classes to get better.

Instead of having a different program altogether, we will be adding in EXTRA WORK. Class WODs may have more challenging options for Advanced athletes but the general WOD layout will remain the same for both competitors and general CrossFit. As much or as little EXTRA WORK can be done as each athlete desires and/or is capable of given their specific goals and lifestyle.

Our main goal in doing so is to stay cohesive as a community, while providing an opportunity to everyone to put in EXTRA WORK to get better on their own time/schedule.

There is often a class WOD once per week that is light weight and conditioning in nature. When done alone that can be considered an active rest day for athletes who are used to tolerating a high volume.

Athletes that are responsible enough to put in EXTRA WORK before the start of the WOD and also are able to start the general class WOD are welcome to do so.

Please note this does not mean lying around on a foam roller for 30 mins and then jumping in for class WOD. An appropriate warm up will be required by all athletes and a Coach may use their own discretion in allowing an athlete to jump in to class.

This also means respecting the class and not being loud and obnoxious with slamming of weights during this time.

Additionally, this time also will not be lead or coached always but coaches will check in. If this is something that you struggle with you should stick to the full general class warm up and preform any EXTRA WORK after class.

EXTRA WORK will be written out on the floater board at the beginning of each week. Extra work will consists of Strength, Gymnastics and Conditioning work. Please choose wisely and be sure to address your weaknesses whenever possible.

Warm-up
Partner up
P1 – 9 burpees
P2 – Pass throughs
P1- 12 step ups
P2- Jackknives with PVC
P1- 15 box jumps
P2- Flagpole stretch with PVC

 

WOD 1 (12 minute Cap)
“Slay”
50 Wallballs (20, 14)
Then 2 Rounds:
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Snatches (50, 35)

Intermediate – (35, 20)
Level 1- (25,15)
Advanced- 1st round Squat snatches (30,20lb medball)

Rest 10 Minutes

WOD 2 & 3
“Ninja Warrior”
In 4 minutes, complete:
3 Rounds
10 Chest to Bar Pull Ups
5 Front Squats (155, 105)
In the remaining time 5 Bar Mups/5 Front Squats

Intermediate-10 Chin Over Bar Pull Ups/5 Front Squats- Then AMRAP-5 C2B/5 Front Squats (115, 75)
Level 1 – (95, 45)
ADV- 5 Bar Muscle-ups/5 Front Squats (205,135)

Rest 2 Minutes

“Second Wind”
In 4 Minutes:
125 Double Unders
10 Shoulder to Overhead
Then AMRAP Toes to Bar

ADV – 205,135
Rx – 155,105
Intermediate – 115,75, Single Unders, AMRAP AbMat Sit Ups

EXTRA WORK
Squat Clean and Jerk
2-2-2-2




CFSouthie Showdown Day 2 – CFS

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2016 CFS Showdown Final Event

CFSouthie Showdown Day 2

Early Morning WOD from 6-7am for Judges and Volunteers. Come on by!

Southie Showdown – All formal Classes are cancelled. Come by and support your community!




CFSouthie Showdown Day 1 – CFS

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Pat P – Ultimate MC

Early Morning WOD from 6-7am for Judges and Volunteers. Come on by!

Southie Showdown – All formal Classes are cancelled. Come by and support your community!




Heavy Sack- CFS

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Saturday Squad

We still need help this weekend!
We are still looking for judges on SUNDAY and would greatly appreciate any support from anyone available! Please click here to sign up.
Also, we will be moving gear and setting up equipment on Friday afternoon/evening and could use all the extra hands we can get! If you’re available to help out, please just show up and we will find a job for you. Thank you in advance for all of your help!

New Gear – Sweathshirt $50, Sweatpants $45!

Warm-up
400m Sandbag Run with partner – switch as needed
Then
P1: 5 Bear Complex with Sandbag
P2: Slow Alt. Mountain Climbers
P1: 20 Sandbag Over Shoulder
P2: Downward Dog

Strength
Every 2 Minutes for 14 minutes: 2 Bear Complexes – exercise demo video
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
– Shoulder to Overhead

Showdown WOD 1
“Heavy Sack”
535m Sandbag Run (48, 36)
40 Hang Power Cleans (115, 75)
535 Run (no sandbag)
20 Thrusters (115, 75)
20 Sandbag Over the Shoulder (48, 36)

Intermediate
535m Sandbag Run (36, 24)
40 Hang Power Cleans (75, 45)
535 Run (no sandbag)
20 Thrusters (75, 45)
20 Sandbag Over the Shoulder (36, 24)

Advanced
535m Sandbag Run (60, 48)
40 Hang Power Cleans (135, 95)
535 Run (no sandbag)
20 Thrusters (135, 95)
10 Sandbag Over the Shoulder (140, 90)




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