CrossFitWOD

Into the Valley We Go

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Jose

Weekly Strength/Benchmark Schedule – Click Here

Warm Up
5 Rounds
:20 on/:10 off
Russian Swings
*Hold kettlebell during :10 rest

Rest :30

5 Rounds
:20 on/:10 off
Push Ups
*Hold high plank during :10 rest

Mobility
Chest Rolling & Stretching

Strength
Bench Press
5-5-5-5-5

WOD
30-20-10-20-30
Kettlebell Swings (2,1.5)
Push-ups

Level 2- 1.5,1
Level 1- 1,0.75

CFS Endurance Sunday – Southie Orange 10AM
Endurance Row WOD
6 Rounds
60 Sec. Row Sprint for Max Cals
90 Sec. Rest

Endurance WOD
45 Sec Rest between A, B, C for each WOD
2 Min. Rest between Ski and Run WODs

Ski WOD
A. 750m Ski
B. AMRAP 3
5 KB Lunges (each side)
10 KB SDHP
C. AMRAP 3
125m Ski
5 KB SDHP or 5 Gob Squats (Athlete’s Choice)

Run WOD
A. 600m Run (800m ADV.)
B. AMRAP 3
10 KB Snatches (each side)
10 Burpees
C. AMRAP 3
100m Run
3 DB Snatches (each side) or 5 Burpees (Athlete’s Choice)

At Home WOD
AMRAP: 20
20 Burpees
40 Air Squats
60 Russian Twists
80 Jumping Jacks




Bring A Gift & WOD With US!

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Coach Chad – Instructing the Class Through the Warm Up!

Big Wishes WOD Day!
Join us TODAY for a special WOD dedicated to helping our Big Wishes Gift Drive! All are welcome, the workout is beginner friendly and no crossfit experience is necessary! For more information visit our Facebook invite HERE
Please bring an unwrapped gift from the list below to take class. We’re so excited to help these local children out and we hope you’ll join us!

Warm Up
In 3 Minutes
.7/.5 Mile Bike
Then AMRAP Step Ups

Rest 1 Minute

In 3 Minutes
500/400m Row
Then AMRAP Plank Hold

Skill – Technique
Box Jumps

WOD
2 Rounds
In 8 Minutes complete
1.5/1.2 Mile Bike
20 Shoulder to Overhead (135,95)
Then AMRAP
Box Jumps

Rest 2 Minutes

In 8 Minutes complete
1000m Row
Then AMRAP
20 Hang Squat Cleans (135,95)
Then AMRAP Sit-ups

Rest 2 Minutes

Level 2- 115,75
Newbie/ Level 1 Version
2 Rounds
In 8 Minutes complete
1 Mile Bike
20 Shoulder to Overhead (65,35)*
Then AMRAP Step-ups

In 8 Minutes complete
750m Row
20 Front Squats*
Then AMRAP Sit-ups

*Limited mobility and or strength- use Dumbbells

Extra Work
10-2
DB Snatch
Start off with a challenging weight and increase as able
*Between Sets Accumulate One Minute Parallette L-Sit
(Scale with knee tuck hold)




Brutally Elegant

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Joe

Approach Today’s Strength Work with the same mentality as the WOD : with focus and intensity. Of course starting off with a few light warm-up sets is essential. However, if the strength programmed for that particular day is Front Squat 3-3-2-2-1-1, the first set of three should be HEAVY…just like the rest of ’em.

The ultimate objective of approaching that strength set is simple: increase strength. One of the pillars of CrossFit is the ability to move heavy loads over long distances, quickly. Thus, what benefit do we achieve from a strength set if we do not push ourselves on every set? Asides from lighter warm-up sets working up to the first set, we should not be making large load increases once we reach our actual set. A direct correlation exists between the strength set and the WOD – if we do not approach our strength sets with intensity and focus as the WOD, our WOD will not be as good as it could.

The accuracy, power, speed, and flexibility needed to execute an Olympic lift on the platform are the same tenets needed to improve our WOD times. For example, If we improve our 1RM clean on the platform, we will also improve our capacity to complete a WOD as RX with lighter cleans in it. Improve the output on the strength on the platform and the output in the WOD will also increase.

So, next time we hit the platforms for a strength set, approach it with the same intensity and focus as the WOD and treat every strength set as an event!

Warm-up
Agility Ladder

Mobility
Quad Rolling & Stretching

Strength
Front Squat
3-3-2-2-1-1

WOD
5 Rounds
7 Burpee Pull-ups
10 Thrusters (95,65)

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

Extra Work
15-12-9
Deadlift 315/205
Ring Muscle Ups

Wod Credit – Linchpin




Tabata Stations

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#TBT – Summer 2017

12 Days of CrossFit Southie WOD will be next Tuesday. Don’t be a scrooge…Clear your calendars!


Are you or a friend looking to give CrossFit Southie a try? Now is the time! Check out our holiday specials available now through 12/23. Stop by the front desk or click here to register for the 3-Month Special.

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Warm-up
1 Minute Work/:30 Rest
Pike Ups on Rower
Jump Rope
Strict Toes to Bar
Bike
Single Arm Alt. Russian Swings

Accessory
3×10 KB Floor Press
3×10 Bent-over Row (5 each side)

WOD
Tabata Stations
Row
Double Unders
Toes to Bar*
Bike
Kettlebell swings (2,1.5)

Rest 1 minute between each movement.

Level 2 –1.5,1
Level 1 – 1,0.75, Sit-ups, Singles

Score =sum of the lowest # of reps for each movement

*Sub sit-ups for toes to bar if you choose

Conditioning 4:45 in Southie Orange
Partner WOD
12 Minute AMRAP
1 Mile Run
Then AMRAP
Bike for Calories
Rest 2 Minutes

10 Minute AMRAP
100 Burpees
Then AMRAP
Ski for Max Calories
Rest 2 Minutes

8 Minute AMRAP
X Double Unders
Then AMRAP
Row for Max Calories

*Partition all reps and distance between partners. Report scores to the board




Gift Drive WOD This Saturday….All Are Welcome!

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Taryn

Big Wishes Gift Drive!
‘Tis the season for giving and helping others 🙂 Here at CFS we are running a Gift Drive to benefit The Home For Little Wanderers. The items donated to The Home’s gift drive are given to children and families who are currently being served by one of The Home’s more than 20 programs. All donations are given to local children in The Boston Area! You can visit the Programs section of The Home For Little Wanderers website to learn more about the types of services they provide. You can check out the list for most needed items below. We are accepting donations until December 19th, there will be a box by the front desk to leave any items in. Thank you in advance!

Big Wishes WOD Day!
Join us THIS SATURDAY for a special WOD dedicated to helping our Big Wishes Gift Drive! All are welcome, the workout is beginner friendly and no crossfit experience is necessary! For more information visit our Facebook invite HERE
Please bring an unwrapped gift from the list below to take class. We’re so excited to help these local children out and we hope you’ll join us!

Warm-up
4 minute Ski/Bike/Row (Athlete’s Choice)

Then
3 min AMRAP
3 hang muscle cleans
6 push ups
9 air squats

Core Work
2 Rounds
5 Barbell Roll Outs
10 Plank Up & Over Barbells
15 Windshield Wipers w/ Barbell

WOD
“The Chief”
5 Rounds
3 minute AMRAP
3 Power Cleans (135, 95)
6 Push Ups
9 Air Squats
Rest 1 minute

*Score = Total completed rounds. Partial rounds do not count.

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

Scores/Comments from “The Chief” on 9/15/17
Scores/Comments from “The Chief” on 8/25/16
Scores/Comments from “The Chief” on 8/6/15
Scores/Comments from “The Chief” on 9/25/14

Extra Work
For time:
21 Back squats (225/155)
42 GHD sit-ups
15 Back squats
30 GHD sit-ups
9 Back squats
18 GHD sit-ups




January Fundamentals Special!

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John

Fundamentals is BACK in January!
Start the new year off with our Fundamentals program!! We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
Click Here for More Information & Sign Up

Warm-up
– 5 Minute Dynamic Warm Up
– Calf/Ankle Mobility

Then pistol progression:
20 Alt. Reverse Lunges
10 Reverse Lunge with lift back foot from floor before standing (5/side)
10 Pistols w/ foot tucked behind opposite leg (5/side)

Strength
1.Strict Press
3-3-3
2. Push-press
2-2-2-2

WOD
10 Deadlifts (275,185)
15 Chest to Bar Pull-ups
20 Pistols
10 Deadlifts
20 Pistols
15 Chest to Bar Pull-ups
10 Deadlifts

Level 3- 225,155
Level 2- 185, 125
Level 1- 135, 95, chin over bar
ADV- 10/7 Bar Muscle-ups

* Sub reverse lunges for pistols where necessary

Extra Work
5 Rounds
!n 2 Minutes
Bike 12/10 Calories
AMRAP strict weighted toes to bar (8/4lbs
– use a db between the feet)
Rest 2:00




Holiday Special Offers!

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Anibal


Are you or a friend looking to give CrossFit Southie a try? Now is the time! Check out our holiday specials available now through 12/23. Stop by the front desk or click here to register for the 3-Month Special.

Warm-up
2 Rounds
Every 90 seconds
1. Row 250m
2. 10 Burpee Step Up w/ Knee Drive
3. 10 PVC Pipe OHS w/ Pause

Strength
EMOM 10
2-pos Squat Snatch
-High Hang
-Mid Hang

Keep the load light-to moderate. Focus on technique.

WOD (20 minute cap)
1000m Row
21-15-9
Burpee Box Jump
Overhead Squats (115,75)
1000m Row

Level 2 – (95,55)
Level 1 – (75,35)

Extra Work
18-15-12-9-6-3
Strict Ring Dips
L-Pull Up
50ft Handstand walk

WOD Credit – Linchpin

Conditioning/Bootcamp
(6:30AM in Southie Green/4:45PM in Southie Orange)
3 Rounds
4 Minutes of Rowing
3 Minutes of Biking
2 Minutes of Running (AR bootcamp)
1 Minute of Ski Erg
Rest 2 Minutes

*No Rest between exercises. Accumulate max reps.

 




Figure 8

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Med Ball Fun With Friends

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
2 Rounds
:30 on/No Rest
Kettlebell Toe Taps
Russian Swings
Burpees over Kettlebell
Kettlebell Figure-8s

Mobility
Kb Shoulder Internal Rotation Mash
Kb Anchored Thoracic Spine Extension

Strength
Push-jerk – Movement Demo
3-3-3-3-3

WOD
1200m Run
50 Shoulder to Overhead (95,65)
50 Kettlebell Swings (1.5,1)

Level 2- (75,50)
Level 1- (55,35)

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
Every 90 Seconds Complete 1 Round.
5 Rounds Per Station
(Scale to have at least 15 Sec rest per round)

2 Minutes Rest Between Stations

Station 1
30 Double Unders
30 AbMat Sit-ups

Station 2
10/8 Cals Ski Erg
5 KB SA Bent Over Rows (es)
5 Weighted Lateral Bench Step Ups (es)

Station 3
10/8 Cals Bike
5 Half Kneeling KB Press (es)
40 Mountain Climbers

Station 4
10/8 Cals Row
10 Plank Up Downs
10 MB Squat Cleans

At Home WOD
EMOM: 20
Even = 8 Burpees
Odd = 10 Hollow Rocks




5 Minute Sprint: 2:00 Rest

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Kevin – Crushing KB Core Work


Are you or a friend looking to give CrossFit Southie a try? Now is the time! Check out our holiday specials available now through 12/23. Stop by the front desk or click here to register for the 3-Month Special.

Warm-up
Partner up – grab barbell
A: Row 15/12 Calories
B: Burps
A: Row 15/12 Calories
B: Front Squats
A: Row 15/12 Calories
B: Kips on pull up bar
Quickly drill squat clean
Cover pull ups

Skill
Handstand Push-up – Beginner Tips
Handstand Walk – Progressions/Warm Ups

WOD
In 5 Minutes Complete
50/40 Calorie Row
Then AMRAP Handstand Push-ups
Rest 2 Minutes

In 5 Minutes Complete
50/40 Calorie Row
Then AMRAP
Hang Squat Cleans (135,95)
Rest 2 Minutes

In 5 Minutes Complete
50/40 Calorie Row
Then AMRAP Pull-ups
Rest 2 Minutes

In 5 Minutes Complete
50/40 Calorie Row
Then AMRAP Burpees

Level 2- (115,75),40/30
Level 1- (95,45),30/20 cal row, regular push-ups

Coaches Note: Please scale Rows appropriately! You should have approximately 1.5-2 minutes to accumulate reps

Extra Work
Work up to a heavy Snatch Double




Now Carrying CBD Beam

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Aaron

We are now carrying a salve and oil by Beam, a Boston based CBD company, founded by one of our very own members, Kevin Moran.
Beam is a 100% THC-Free, pharmaceutical-grade, CBD Oil. Our mission is to help you keep doing what you love by supporting your active lifestyle.

Not all CBD is equal
We’ve cracked the code on bringing an organic, vegan, non GMO, full spectrum oil to the market. We manage the entire process from seed to oil, using a proprietary method to COMPLETELY extract the THC from our products — resulting in the purest CBD on the market.

No THC, just TLC
Our products will change the way you recover, manage stress, reduce inflammation, and enhance your day to day grind in your WOD and workplace.

Both products  contain 500mg of CBD.  The oil is in stock and can be picked up for $65.  The Salve is also in stock and can be purchased for $55.

Warm-up
Dynamic Warm Up (7 mins)

Mobility
Hamstring/Adductor Rolling on the Box

Strength
EMOM16
Odd- 3 Deadlifts @80%
Even- 3 DB Weighted Step Ups (each Side)

WOD
15 Minute AMRAP
10 Toes to Bar
10 Box Jump
10 Alternating SA Snatch (50,35)

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

Coaches Note:

1. On the snatches, practice transfering the db on the way down and using the touch and go method.
2. Minimizes the points throughout a round where you take rest breaks. Ex quick transition from toes 2 bar to box jump to snatch and only allow yourself a quick break each round to re-chalk before hitting t2b

Extra Work
3 Rounds of
30/25 Cal Ski
50ft HS walk

ADV – 100ft




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