CrossFitWOD

Let’s Talk Programming + Survey Results!

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“Float like a butterfly, sting like a bee”

Thank you once again for taking a few minutes to fill out the member survey. Each of you are valued greatly and your satisfaction, progress and recovery are incredibly important to us. This business is all about you, the membership, and while we have our own methods, systems, and ideology there are always ways to improve, grow, and even change if we are not meeting the needs of members.

We have come realize through some answers and recent conversations with members, that it might be helpful to give a better understanding to CrossFit programming, and more specifically CrossFit Southie’s programming and scaling.

In one of Greg Glassman’s lectures about CrossFit programming he makes an interesting point that a Navy Seal would not benefit from a program that was intended for a sedentary 50 year-old, but a sedentary 50 year-old would benefit from training like Seal with the appropriate scaling options. In CrossFit’s words, the program is intended to be broad, general, and inclusive.

Traditionally, as a programmer for CrossFit training the objective is to challenge the fittest person in the gym and the rest of the membership scales to preserve the same intended stimulus endured by the top athlete in regard to load and the skill for that day’s WOD. Here at CFS we have a lot of very capable athletes across all class times that essentially determine the “RX” version of the workout. Then we have a smaller group of super-hero, animal, beasts that we add in the more advanced options and the “Extra Work” to allow them to continue to feel challenged and have fulfillment in terms of volume, extra strength work, and high level gymnastics. Level 2 and Level 1 options are there for consistency in scaling and may be a stepping stone for some, or a long-time preferred option for others. This is not something you should ever feel bad about.

That said, if you have been a member for a while and feel like the programming has become harder over the years, you are probably right. Similar to the CrossFit Games and the CrossFit Open AND the Southie Showdown, as the athletes evolve the programming evolves to challenge those athletes. If you are new to the gym, we understand that this can sometimes seem defeating. You may be 25 and have a 45 year old running circles around you. We have a lot of fit people here, and if there is one take away from this explanation it is that we want you to scale. Rome was not built in a day. Scale appropriately and build up your fitness level brick by brick. Many long-time core members have been doing this consistently for years and have worked up to the fitness level they have earned. This is meant to be hard, and everyone is meant to be challenged. We hear 10 times more complaining when the workout is too easy than when it’s too hard. Stick with it and trust the process, a year from now you will be thankful you did.

Tomorrow we will be posting the results from the programming portion of the survey. In regards to the coaching portion we are taking the good and not-so-good feedback and constructively addressing the points collectively as a group and for individual coaches. Not every coach is for everyone. It was amazing to see the balance of people who said they wanted to be pushed harder compared to those who said they thought some coaches were too hard. In the same regard, there were many long-term members who said they wished they would get more attention and tips, compared to the ones who said they felt like they were over-coached and wanted to be left alone. Some newer athletes wanted more attention, while others felt annoyed with the hovering. Drilling comments were also very conflicted. Some people said they wanted more time drilling movements and active correcting, and on the flip-side an equal number of people saying they would prefer less drilling. Just because the comments are opposite does not mean they negate each other. We will actively work towards knowing each of your needs better so that you are getting the most out of your experience.

Thank you for taking the time to read this. More tomorrow!

Warm-up
2 Rounds
:45 on/:15 off
Hang Muscle Cleans
Burpees
Pull Up Hang
ADV – Chin Over Bar

Accessory
2×10
Banded Pull Aparts
Banded Press
Banded Bent Over Rows

Strength
Strict Press
3-3-3-3-3

WOD (20 minute cap)
30-20-10
Hang Power Cleans (135,95)
Burpees
Pull-ups

Level 2 – 115,75
Level 1 – 95,45
ADV – 155,105

Coaches Note: Rest at the rack position and use the rebound/momentum to cycle weight. Pick a weight you can get through the set of 30 in no more than 3 sets.

Extra Work
10-8-6-4-2
Deadlift




Upcoming Half Marathon Rowing Event!

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Drilling That Strict Press

Row That Boat…..Half Marathon Rowing Event!
Who has been inspired by The Crossfit Games Full Marathon Rowing event?! Next Sunday the 26th is your chance to test your rowing endurance and capacity! We are holding a Half Marathon Row in place of Sebastian’s Endurance Class! All levels are Welcome and we will have scaling options for everyone.
A Half Marathon will = 21,082 meters on the Rower
We will have a Quarter Marathon Scaling option which will = 10,460 meters

Group Row….This  Could Be YOU!!

If you are interested in taking part please click HERE. Registration is not required but will be helpful to gauge how many participants we will have. If you have any questions on scaling options or anything regarding the event please feel free to ask us about it!

Warm-Up
Coaches Choice

Strength
Back Squat
2-2-2-2-2

WOD
15 Minute AMRAP
60 Double Unders
40 Sit-ups
20 Kettlebell swings (1.5,1)

Level 2- (1,0.75)
Level 1- (0.75,0.5)

CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
5 rounds per wod, 45 sec rest between rounds
(A=30 Sec + B=60 Sec +C=30 Sec) = 1 Round
90 second rest between wods

WOD 1
A. Burpees
B. Shuttle Run
C. Shoulder Taps

WOD 2
A. Wallballs
B. Bike Cals
C. Hollow Hold

WOD 3
A. KB Lunges
B. Row Cals
C. Lateral Erg Hops

Weekly Strength/Benchmark Schedule – Click Here

At Home WOD
AMRAP:15
10 Burpees
15 Air Squats
20 Hollow Rocks




Oly to 10am and Dubs Skill Session Today

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Victor

Schedule Update
Oly class has been moved to 10am going forward.  See you there!

Skill Session Today!
Join us today at 11AM for a Bonus Skill Session! We’re taking on Double Unders this week. There will be time spent on different drills and cues you can use to help improve on your jump rope skills. All levels are welcome and will benefit from this class! For this session we will also include a WOD in the second half for you to test out and work on your double unders while tired. You do not have to stay for both the skill portion and the WOD. We’ll see you at 11AM in Southie Orange!

Warm Up
Every 90 seconds:
12/10 Cal Bike
15/12 Calorie Row
200m Run
15 Box Jumps w/ Step Down
1:00 Wall Plank Hold

Skills
Wall Climbs
Handstand Walk
Stone to Shoulder
High Box Jump

WOD
7 Minute AMRAP
12/10 Calorie Bike
2 Wall Climbs or 25ft Handstand Walk

Rest 3 Minutes

7 Minute AMRAP
15/12 Calorie Row
7 Box Jumps* (30,27)
*Step down is strongly encouraged.

Rest 3 Minutes

7 Minute AMRAP
200m Sprint
5 Stone to Shoulder (140/90)

Level 3- (27,24)
Level 2- (24,20), 12/10 Row, 10/8 Bike
Level 1- (24,20), 10/8 Row, 8/6 Bike, 50,30 Sandbag/medball

Coaches Note: The goal is to achieve 3+ Rounds each AMRAP. Scale appropriately

Extra Work – work up to a heavy weight for the complex
2 Power cleans
2 Front squats
2 STOH




Squad Up for The 2018 Crossfit Team Series & Grander Summit Event!

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Tom

2018 Crossfit Team Series
The Team Series Starts in a little over a month!! Time to grab your Crossfit Bestie and sign up for the Crossfit Team Series! The Team series is a great way to test your fitness and have some fun with your Fit Fam! Teams consist of two athletes and can be same sex or mixed pairs.

Similar to the open, the work outs are released through an online announcement and you’re given a 5 days to complete the prescribed Wods and submit your scores online.

Also, similar to the Open this competition is for EVERYONE! There will be a RX and Scaled version for every Wod that is released! For more information and to register visit the team series website here.

Dates: Week 1 Wods Released Wednesday, Sept. 19, and due Monday, Sept. 24,
Week 2 Wods Released Wednesday, Sept. 26, Score Submission Due Monday, Oct. 1
Cost: $40.00 Per Team
Location: Wods are performed right here at CFS! and can be completed at any time as long as not disrupting classes. Sign up today and the coaching staff will help you get it done.

Flash Back Friday to Team “Bavaria & Bubba’s Bruisers”

Grander Summit Event!
The Grander Summit is a day for women, by women – a day of inspiration, connection, and mentor-ship from some of the world’s most influential female leaders in the business, sports & wellness communities! The Grander Company is excited to be offering our CF Southie Fam FREE tickets for this Saturday in Boston!

Hear from speakers including Kelly Brabants, Nikki Bella, Nastia Liukin & Simone De La Rue and gain first-hand insights into their unique career paths, experiences, and key learning that you can apply to your own journey! Plus, it’s a chance to network with other like-minded, driven #girlbosses in the Boston area.

Click HERE to see the full speaker list and for more info about the event.
Click HERE to claim your FREE Ticket.
***Space is limited so make sure to register fast!

Warm-up
6 min AMRAP
50’ Death March with Medball
5 Medball Burpee Ground to Overhead
50’ Medball Hug Duck Walk
10 Medball V-Ups

Mobility
Quad smash

Strength
EMOM10
2 Deadlifts @ 80%

WOD
2 Rounds
20 Power Snatches (115,75)
30 Wallballs
20 Overhead Squats
30 Toes to Bar

Rest 2 Minutes

Level 2 (95,55)
Level 1 (75,35); 20 reps of everything

Coaches Note: Round one should be sub 8 minutes. If it’s not, scale the weight for round 2.

Extra Work
Every 3:00 for 8 Rounds 20/15 Calorie Bike + 200M Run. Scale accordingly, should have :40-1:00 Rest




Bring A Friend DAY & Skill Session Saturday!

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Crystal

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!

Fitness With 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.

Victor

Skill Session Saturday!
Join us this Saturday at 11AM for a Bonus Skill Session! We’re taking on Double Unders this week. There will be time spent on different drills and cues you can use to help improve on your jump rope skills. All levels are welcome and will benefit from this class! For this session we will also include a WOD in the second half for you to test out and work on your double unders while tired. You do not have to stay for both the skill portion and the WOD. We’ll see you at 11AM in Southie Orange!

Warm-up
Partner Up!
1:00 Work/:30 sec to switch
P1- Row
P2- Burpees
Switch
P1- Row
P2- Plank Hold
Switch

Bring a Friend Day WOD
100/80 Calorie Row
100 Burpees
100 Kettlebell Swings (1.5,1)
100 Sit-ups
1 Mile Run

Partition Cals, reps, and distance between partners

Level 2- (1,0.75)
Level 1- (0.75, 0.5)
Scale to 60 reps for those who need to turn down the volume

4:45 Conditioning Class
For Time
100/80 Caorie Row
80/60 Calorie Bike
60/45 Calorie Ski

E3MOM
300M Sprint




It’s All In The Hips

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Talia


Our Quarterly Fundamentals Class is BACK in September!
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!

Please Note: These sessions happen quartley
-September
-January
-April
-June
Don’t miss out!!
Click Here for More Information & Sign Up!

Beantown Barbell Bash!
Beantown Barbell Club will be hosting a Sanctioned Weightlifting Meet on Sept 9th. The meet will be beginner-friendly with first-time lifters having the option to lift without a singlet if they do not yet own one. It will also include an adjacent festival with vendors, food trucks, and craft beer from Bent Water Brewing Company. This will be a fun event for lifters of all levels!For more information on registration visit their Facebook Invite HERE

Warm-up
2 Rounds
Run 200m
10 BB Bent Over Row
*Add Weight Second Round
10/8 Calorie Bike
10 Banded Lat Pull Down in Hollow Hold https://www.youtube.com/watch?v=FVjtOSA-dz8
*Scale with knees tucked into chest. The further away from the pull up structure the more difficult it is.

Skill
Bar Muscle-ups
Chest to Bar Pull-ups

CF Games Master’s Final (12 minute Cap)
7 Bar muscle-ups
7 Chest-to-bar pull-ups
7 Chin-over-bar pull-ups
21 Thrusters (95, 65)
5 Bar muscle-ups
5 Chest-to-bar pull-ups
5 Chin-over-bar pull-ups
15 Thrusters
3 Bar muscle-ups
3 Chest-to-bar pull-ups
3 Chin-over-bar pull-ups
9 Thrusters

Neal Maddox (40-45) 3:38
Karen Mccadam (40-45) 3:54

Level 3- 5-4-3 Reps on gymnastics
Level 2 Option
14 Chest-to-bar pull-ups
7 Chin-over-bar pull-ups
21 Thrusters (75,50)
10 Chest-to-bar pull-ups
5 Chin-over-bar pull-ups
15 Thrusters
6 Chest-to-bar pull-ups
3 Chin-over-bar pull-ups
9 Thrusters

Level 1 Option
21-15-9
Chin-over-bar pull-ups
Thrusters (55,35)

WOD 2
40/30 Cal Bike
40 Box Jump Overs
600m Sprint

Extra Work
For 10 Minutes
E2MOM
3 Squat Snatches
1 High, 1 Above the knee, 1 Mid Shin
reset for each Snatch
followed immediately by EMOM7
1 Squat Snatch




Bring A Friend Day This Thursday!!

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Mike

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!

Grab your squad for a great day of fitness!

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
45 seconds work/:15 Rest
– Jump Rope
– Hollow Rocks
– Jump Rope
– Side Plank Raises (Right)
– Jump Rope
– Side Plank Raises (Left)

Strength
Every 2 Minutes for 12 Minutes
-2 Split Jerks @ 80-90%

If you are new to this movement focus on your footwork. If comfortable, climb in weight

WOD
5 Rounds
2 Minutes Work:1 Minute Rest
AMRAP
2 Power Cleans (185,125)
20 Double Unders

Level 4- 155,105
Level 3- 135,95
Level 2 – 115/75, 10 double unders
Level 1 – 75/45, 30 singles
ADV- 205,135; Heavy rope

Coaches Note – As you can see, this is supposed to be a heavy clean. What’s heavy for you is different from the person next to you, and it also needs to be movable! If you are proficient at double unders the goal should be about 4 rounds for your first 2 minute interval. It’s only 2 minutes…so HUSTLE your buns!!

Extra Work
all out efforts:
500 row
rest 2 mins
500 ski
rest 2 mins
1200m bike




Monday Movement WOD

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“The science of stretching is weakly developed, and many athletes, like gymnasts who demonstrate great flexibility, receive no formal instruction. Just do it. Generally, you want to stretch in a warm-up to establish safe, effective range of motion for the ensuing activity and stretch during cool down to improve flexibility.“Coach Greg Glassman Level 1 Manual

It’s so easy to skip Monday. Fun weekend, sore from yard work, or “urgent” work responsibilities waiting, etc. My opinion? Monday’s are a great day to MOVE. Scale the workout to a lower level, practice some skills, or grab a whiteboard and write down a structured mobility routine. If you feel great, sure…go hard. But Monday’s are tough…we can all agree. Don’t skip. JUST DO IT.

Complaining is okay IF, and only IF you put offer a solution to the problem. My goal is to provide you with the tools to move better, reduce injuries, and perform better. Below is a guided, Lowerbody mobility routine using only a band. Perfect pre/post workout or follow along before bed.

MovementWOD
2 Rounds
Left Hamstring – 0:30
Left Outer Hip – 0:30
Left Figure 4 – 0:30
Left Hip Flexor – 0:30
Right Hamstring – 0:30
Right Outer Hip – 0:30
Right Figure 4 – 0:30
Right Hip Flexor – 0:30

Check out our very own Coach Berretta’s Mobility Company MOBLOKO for more information. Let us know what you want to see, drop a line in the comment section!

Warm-up
5:00 Dynamic Drills
-Start with low impact (Inchworms, Spider Crawl, Walking 4s)
Pick up speed with High Knees, Butt Kickers, Burpee Broad Jumps, ect
-Bean Bag Shuttle Sprints
Forwards then backwards

Strength
Back Rack Lunge
25’ x 5- Rack to rack
– climb in weight

WOD (20 minute cap)
JT’s little bro on a boat
15-12-9
Row 3/2x Cals
Handstand-push-ups
Ring Dips
Push-ups

Level 2 – 9-6-3 Reps or Banded full reps
Level 1 – 15-12-9
Row 2/1.5x Cals
DB Strict Press (25,15)
Bench Dips
Push-ups
ADV – 21-15-9
Bike 2/1.5 cals

Sub DB strict press for Handstand Push-ups if unable to get inverted. Can be applied to any level.

Coaches Note: In this workout you are using the same muscle groups back-to-back. Expect for things to feel much harder than you are used to. Some reps may be impossible to complete. In that case take a quick break, shake it out and try again and/or have scaling options ready.

Extra Work
Max distance in 15:00 Sandbag Carry 100/70. Carry it anyway you like.

*WOD Credit: Linchpin

Conditioning/Boot Camp 6:30AM and 4:45PM
5 Rounds
1 Minute Row
1 Minutes of Burpees
1 Minute Assault Bike
1 Minute of Double Unders
1 Minute Ski Erg
1 Minute Rest

Pace modalities appropriately. There is no rest or transition time between exercises except for after the last ski erg.
Double Unders/5 for scoring




Legs & Eggs – Endurance Class Cancelled For Today

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MB Runs

ANNOUNCEMENT: THERE WILL BE NO ENDURANCE CLASS TODAY. Programming is attached below should you feel inclined to stay in the groove!

Weekly Strength/Benchmark Schedule – Click Here

Warm-Up
Athlete’s Choice:
Run 800m
Bike 1.5 miles
or Ski 1000m

Mobility
Hip Flexors

Strength
Thruster
2-2-2-1-1-1

WOD
30-20-10
Front Squat (115,75)
Toes to Bar

Level 2- (95,55)
Level 1- (75,35)

CFS Endurance Sunday Programming – CLASS IS CANCELLED – Get It Done On Your Own!

Endurance Sprint Wod
90 Second Max Row for Distance
Rest 90 Seconds
(6 Rounds)

Endurance WOD
60 Ab-Mat Sit-Ups
30 KB SDHP
15/10 Ski Erg

Rest 3 Minutes

15/10 Ski Erg
30 KB SDHP
60 Ab-Mat Sit-Ups

At Home WOD
EMOM: 20
ODD – 5 Jack Knives + 5 + Supermans + 5 Push Ups
EVEN – 5 Squats + 5 Lunges + 5 Lateral Lunges




Snatch Seminar Today & Southie On The Beach Tomorrow!

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Foam Rolling = Move Better

Snatch Seminar!
Join us Saturday 8/11 for a Special Oly/Snatch Seminar with coach Yosh! You’ll have a whole hour dedicated to this technical movement! Whether you’re a seasoned lifter or new to the game, you will benefit from this session. We’ll break down the Snatch and help you with different drills and progressions you can use to improve on this movement.

Chad Setting Up

Southie On The Beach
*** We Are still on for our Sunday Event. If it rains we will be at Southie Bowl at Noon and Brunch after! Please check Instagram and/or our FB group HERE for details

Join us for another Southie Social in the sand! We’ll have volleyball matches going on throughout the day, no pre-registration required!! We’ll make teams and rotate as the day goes on. If volleyball isn’t your thing don’t worry! Come down and hang out with us, we’ll also have cornhole and spikeball!
Party starts at 10AM but feel free to stop in at anytime.
Date/Time: Sunday, 8/12 at 10AM
Location: Carson Beach, Southie!

Southie On The Beach last year!

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Don’t be shy! We have some great scaling options 🙂

Warm Up
In 4 minutes
Run 1 Loop
AMRAP Burpees

Skill
Rope climb

WOD
“Glen”
30 Clean and jerks (135,95)
Run 1 mile
10 Rope climb ascents
Run 1 mile
100 Burpees

Level 3- (115,75); 1065m Runs (2 loops) 5 Rope Climbs; 75 Burpees
Level 2- (95,55); 800m Runs; 10 Pull to Stands; 50 Burpees
Level 1- 20 Clean and jerks (75,35), 535m Run (1 loop), 30 Ring Rows, 30 Burpees

Coaches Note: If you cannot complete Grace in under 5 minutes PLEASE scale the weight.

-Stretch calves and chest post workout

Results/Comments from 8/5/2017

Extra Work
5 / 4 pegboard climbs
40 thrusters, 85 / 55 lb.
33-ft. yoke carry, add weight
33-ft. yoke carry, add weight
33-ft. yoke carry

scale pegboards and yokes as necessary

Intimidated by the WOD? – instead,complete pegboards as a skill and work up to a heavy 50m on the yoke




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