CrossFitWOD

Bring A Friend Day This Thursday!

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Matt

Bring a Friend Day: Today 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!

john D and Jack sled push, bring a friend, partner wod

Fit Fam

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
2 Rounds
:30 on/:10 off
-Lateral Up & Overs
-Russian Swings
-Double Crunches on Box
-Active Goblet Squat Hold

Mobility
Hamstring Rolling on Box

Accessory
Banded Good-mornings
2×15

Strength
EMOM16
Deadlift
ODD- 2 Deadlifts 85-90%
EVEN- 3 Seated Box Jumps

WOD
21-15-9-15-21
Kettlebell Swings (2,1.5)
Box Jumps
Wallballs

Level 2 – (1.5,1)
Level 1 – (1,0.75), 21-15-9
ADV – 30/20 lb Wallball

Coaches note: This WOD is intended to be fast and unbroken. Pick a weight for the kb and wb and/or scale the reps so you can move swiftly through the workout.

Extra Work
For time:
3-minute handstand hold
100 air squats
50-meter handstand walk
100 air squats
30 handstand push-ups

Conditiong Class (6:30AM Southie Green or 4:45pm Southie Orange)
3 Rounds
In 4 Minutes Complete:
250m Row
200m Run
Then AMRAP
Calories on the Bike
Rest 1 Minute

In 4 Minutes Complete:
250m Row
200m Run
Then AMRAP
Burpees
Rest 1 Minute




Save The Last Dance

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Dig Deep

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
3 Minutes Bike or Ski Erg
Then 3 Rounds
5 Strict Press
:30 Ring Support
*Increase weight each round as able.

Strength
Push-jerk
3-3-3-3-3

WOD
40/30 Calorie Bike
20 Shoulder to Overhead (155,105)
40/30 Calorie Ski
20 Ring Dips

Level 2- (115,75)
Level 1- 30/20 Cals, (75,45), Push-ups
ADV – 30 reps of each
Row Sub – 50/40 cals
Run Sub – 800m

CFS Endurance Sunday – Southie Orange 10AM

Endurance Sprint WOD
Double Unders (unbroken sets)
10-20-30-40-30-20-10
100m Sprint after each completed set

Endurance WOD
E2MOM 8
250m Row
10 Burpees over the Rower
Plank hold in remaining time

Rest 90 sec.

AMRAP 2
Barbell Thrusters (45/35)
(5 Burpees every time the barbell is put down)

Rest 90 sec.

E2MOM 8
200m Run
12 Ring Rows
Max V-Ups in remaining time

At Home WOD
Teams of 2
40 Burpees
80 Hollow Rocks
120 Air Squats
80 Sit Ups
40 Burpees




4 To The Floor

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Rope Climbs

Looking to avoid the Sat morning rush? Did you know we have super small classes in Southie Orange at 930 and 1030? Come on in!


We Need Judges!! November 10th & November 11th
We are getting closer to our goal, but still need your help! We need 11 more judges for Saturday and 23 for Sunday! Are you available to help??

If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!

Warm-up
Partner Up!
400m Sandbag Run w/ Partner – Switch as needed

Then:
P1- 1 Minute Bike
P2- Push Up w/ Sandbag Drag
Switch

P1- 1 Minute Burpees
P2- Sandbag Ground to Overhead
Switch

WOD
4 Rounds
400m Sandbag Run
15 Power Snatches (115,75)
15 Burpee Lateral Jumps
15 Toes to Bar
15/12 Calorie Bike
Rest 2 Minutes

Level 2- 300m sandbag run, (95,55), 10 reps of each 10/8 Calories
Level 1- 100m sandbag run (75,35), 3 Rounds 10 Reps 10/8 Calories

Coaches Note: We have a variety of movements today, so play to your strengths! If you’re a ninja, try pushing the burpees and toes to bar, then pace the bike. Barbell masters, hang on for the power snatches and pace the burpees, ect.

Extra Work
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with 95/65 and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.




November Bootcamp Registration!

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Jenna

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

Registration for our November Bootcamp session is now open!!! 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!

InBody Scan Returns to CFS – Saturday, 11/3
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, November 3! You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!
The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking here.

Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Warm-up
3 Rounds
:40 on/:20 off
-Jump Rope
-Overhead Barbell Hold

Accessory
3×10 Pronated Ring Rows
Complete these slowly . Make them more challenging by putting feet up on the box

Strength
Strict Press
5-5-5-5

WOD
100 Double Unders
25 Thrusters (95,65)
50/40 Calorie Row
25 Thrusters
100 Double Unders

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

Coaches Note: Challenge yourself to complete the down portion of the pyramid faster than the up portion. Try to build speed as you go and do not absolutely crush yourself on the first set of the thrusters and 1st half of the row.

Extra Work
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

Men: 225 lb.
Women: 155 lb.




Bring A Friend Day Next Week!

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#TBT 2012 – Scavenger Hunt

Bring a Friend Day: Thursday 10/25 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!

john D and Jack sled push, bring a friend, partner wod

Fit Fam

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.


We Need Judges!! November 10th & November 11th
We are getting closer to our goal, but still need your help! We need 18 more judges for Saturday and 23 for Sunday! Are you available to help??

If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!

Warm-up
In 90 secounds
100m Medball Run
AMRAP Push Ups w/ Feet on Medball
Rest :30 seconds

In 90 seconds
100m Medball Run
AMRAP Medball Hamstring Curls
Rest :30 seconds

In 90 seconds
100m Medball Run
AMRAP Hang from pull up rig (chin below bar) with medball between feet

Midline
2 Rounds
45s Work:15s Rest
– Medicine ball Russian Twists
– Plank with arms on medicine ball (add circles is easy)
– Leg lifts over medball
– Medicine Ball Sit-ups to reach

WOD
3 Rounds
400m Run
20 Pull-ups
300m Run
30 Push-ups
200m Run
40 Squats

Level 2- 15-20-25 Reps
Level 1- 300-200-100, 10-15-20 Reps
ADV – Wear a vest or Air Runner

Conditioning Class (4:45pm Southie Orange)
4 Rounds
In 7 Minutes
800m Sprint for Time
Row, Bike or Ski In the remaining time @60%

Rest 1 Minute

Report your fastest and slowest sprints.




Hero WOD “DT”

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Dan

Patience No one comes into Crossfit and is naturally good at everything. The big guys are strong but can’t run. The little guys can crank out pull-ups but they can’t clean and jerk heavy weight. Some members start and everything hurts, problems start to arise that they never realized they had. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.

Progress After the first month or two new crossfitters will start to notice a considerable amount of progress. Each day you become one step closer to executing workouts as prescribed.

Perseverance Once all of the movements are mastered and you have built the strength to train with the prescribed weights, you are ready to persevere. Each time you come in you are striving for better times and greater efficiency through all the movements.

PerformanceWhether it be in CrossFit Southie, at a local throwdown, or at sectional/regional competition, the final stage is performance. Once you have built up the strength, power, and endurance it is time to put on your game face and perform for others to see. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.

Annie Thorisdottir does “DT” with 155lbs – See How the Pros Do It!

Warm-up
4 Rounds
:20 on/:10 off
Bike
Rest 1 minute
4 Rounds
:20 on/:10 off
Ski Erg

Mobility
Lat Rolling and Stretching

WOD
“DT”
5 Rounds
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push Jerks

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,65)

Scores/Comments from “DT” on 8/9/16

Rest/Guided Mobility
forearms, upper body

Partner Conditioning
1.3/1 Mile Bike
1000m Ski Erg

Rest 1:1 with your partner. Complete each for time.

Extra Work
21-15-9
Strict HSPU
Pistols (each leg)*
*Scale pistols to 21-15-9 total where necessary




Showdown WOD Announcement: #SendIt

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Time Cap: 9 Minutes

Standards
Clean & Jerk
Any type of clean is allowed. Standing up to full extension between the clean and the jerk is not required. For the clean, the barbell must begin with both plates touching the ground at the same time. The barbell must make contact with the shoulders before going overhead.
Any type of jerk is allowed. At the top, athletes must reach full extension with hips and knees fully extended, barbell locked over the shoulders, and feet in control underneath the hips. Dropping the barbell before full extension is reached will result in a no-rep. Barbells must remain in the lane for the entire workout. If a barbell is dropped and rolls out of the lane, it will be an automatic no-rep and the repetition must be repeated.

Burpee Lateral Jump
The burpee must be performed lateral to the barbell. At the bottom of the burpee, the chest, belly & thighs must make contact with the floor. The rep ends after jumping over the barbell. In the Advanced & Rx Divisions, both feet must jump back into the burpee and up from the burpee together (similar to the Open). A two foot take off is required to jump over the barbell. Stepping back/up and stepping over the barbell is allowed in the Intermediate Division.




Knees Weak, Arms Are Heavy

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Joe Ham

Round 4 of a 5 round WOD: 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
Row 12/10 Cals
12 Medball Hug Step Ups
12 Medball Thrusters

Mobility
Quad Stretch
Pigeon Stretch

Strength
EMOM14
Odd- 2 Front Squats 85-90%
Even- 5 Strict Toes to Bar or Straight Leg Raises
ADV- 10 Alt. Strict Single Leg Crossover Toes to Bar
-maybe add in the crossover toes to Bar here?

2016 Showdown WOD
“Orange Crush”
60 Calorie Row
50 Wallballs
40 Box Jump Overs

Level 1- 40-30-20 Step-ups

Coaches note: This WOD should be a burner. Push the pace, try to limit your sets of wallballs as much as possible and box jump over to the finish.

Extra Work
For Time:
Carry a back rack loaded barbell 400m (225/155)
Carry a front rack loaded barbell 400m (185/135)
Carry an overhead loaded barbell 400m (135/95)




Snatch a Partner!

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JP

InBody Scan Returns to CFS – Saturday, 11/3
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, November 3! You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!
The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking here.

Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Warm Up
Dynamic Warm Up w/ 100m Runs Mixed in
-Lateral High Knees
-Over the Fence/Under the Fence
-Plank Walks
-Burpee Broad Jumps
-Inchworms
-Spidey Walk
Then
Empty Barbell Snatch Movement Prep

Mobility
Thoracic Spine
Calves

Partner Strength
Snatch
Minutes 0-4 (115,75)
Minute 4-6 Rest
Minutes 6-9 (135,95)
Minutes 9-11 Rest
Minutes 11-13 (155,105)
Minutes 13-16 Rest
Minutes 15-16 (175,120)

ADV + 30/20LBS
Level 2 – 40/30lbs
Level 1 -50/40lbs increase by 10/5lbs

Coaches note- These should be technically proficient reps and should not be rushed. Capable athletes should be squat snatching at some point. Try to partner with someone with similar abilities. If you do not match up with anyone, use separate bars and work in with each other.

WOD
3 Rounds
535m Run
25 Burpees

Level 2- 20 Burpees
Level 1- 300m, 15 burpees
ADV- Add a weight vest
Row/Ski Sub – 750m
Bike Sub – 1 mile

Extra Work
6 Rounds
2 Min Amrap
2/1 legless rope climbs
15 Cal Row
HSWalk for distance
Rest 1 min

Wod Credit – CFMayhem

Conditioning Class (6:30AM Green, 4:45pm Orange)
4 Rounds
90s work:30s Rest and Rotate
1. Row for Calories
2. Burpees
3. Bike
4. Double Unders
Rest 90s




Support Staff

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MB Runs

Interest in Trying Crossfit Southie? Check out our FAQ to help educate you on what we do here!

Warm-up
Partner Up!
4 Rounds
:30 on/:30 off
-Bike, Ski or Air Runner
Then
4 Rounds
:30 on/:30 off
– Ring Support or L-Sit Hold

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

WOD
30-20-10
Hang Squat Cleans (75,55)
Ring Dips

Level 2- (65,45) 21-15-9 Ring Dips
Level 1-(55,35), 21-15-9 Bench/Box Dips

CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Sprint WOD
6 Mile Bike Sprint
(Partion Distance Anyway)

Endurance WOD
75 Ab-Mat Sit-Ups
50 Box Jumps Overs
50’ KB Goblet Lunge

Rest 4 Minutes

50’ KB Goblet Lunge
50 Box Jumps Overs
75 Ab-Mat Sit-Ups

Weekly Strength/Benchmark Schedule – Click Here

At Home WOD
AMRAP:20
10 Burpees
20 Air Squats
30 Sit Ups
40 Russian Twists (20 each side)




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