CrossFitWOD

April Bootcamp Bonus – CFS

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Alice

REMINDER: Southie Skills Lab TONIGHT @ 7pm!
Tonight we’ll be focusing on double unders, triple unders, and working with the heavy ropes! Come join us in Southie Green to work on those skills!

Bootcamp at New Time in April! Referral Bonus for Current Members!
Our bootcamp is back in April, at a NEW time! We’ve pushed the bootcamp back to 6:30AM to allow for a few extra minutes of shut eye every morning. We hope you can join us! CrossFit Southie Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. Our classes are great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week and 1 bonus mobility class per week!

Current CFS members: Got a friend who is interested in getting in shape? Refer them to the April session of bootcamp and receive a $50 referral credit toward your next monthly membership payment. Just make sure they mention your name at sign up.

Click here for more details and to sign up for April Bootcamp!

Dr Fernandez is taking appointments again this Saturday. Rates are below, click here to sign up!

 

 

 

 

 

 

 

 

 

 

 

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

WOD (15 minute hard cap)
30 Kettlebell Swings (1.5,1)
21 Thrusters (115,75)
30 Kettlebell Swings
15 Thrusters
30 Kettlebell Swings
9 Thrusters

Level 2- (95,55), (1,0.75)
Level 1- (75,35), (0.75,0.5)




Spring Cleaning Co-Ed Partner Competition & Southie Skills – CFS

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Fox

Spring Cleaning Co-Ed Partner Competition!
Looking for the next great way to test your fitness and have some fun with you friends? Look no further, we’ve found a great local competition that is sure to be a good time. Crossfit Reach is hosting A “Spring Cleaning” Co-Ed Partner Competition. Grab a friend and let’s fitness together. If you’d like to sign up and need help finding a partner fill out our “Partner Finder Form“. We’ll do our best to match you up with someone in the same division as you!

Caslin leading the pack during last year’s Spring Cleaning Competition!

Event Details
Date: Sunday, May 7th
Time: 8:30AM-3PM
Location: Crossfit Reach, Acton, MA
Price: $169/Team

This event is for Scaled and RX Athletes. Wondering which division register for?
Read the standards below

Scaled Standards
Single Unders
Deadlift (185/115)
Clean and Jerk (115/75)
KBS (53/35)
Wall Balls (20/14)
K2E
Box Jumps (24/20)
*At least one partner can do pullups

RX Standards
Pullups (C2B for men)
Double Unders
Box Jumps (30/24)
G2OH (185/115)
Snatch (135/95)
T2B
Deadlift (225/155)

Southie Skills Lab Tuesday Nights @ 7pm!
We’re excited to announce that CrossFit Southie skills lab has started off with a bang! Last Tuesday night we had some people get their first toes to bar, some work on linking them together, and we all got pretty gymnasty working on our skin the cats! Each week holds a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements are kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. Tomorrow we will focus double unders, triple unders, and working with the heavy rope! Hope to see you there!

Partner WOD
3 Rounds
60 Calorie Row/Ski
50 Burpees
40 Pull-ups

Partition the reps between partners however you choose.

Level 2- 50-40-30
Level 1- 40-30-20
ADV – Strict Pull Ups




The Loop Is Back – CFS

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David

Free Endurance Class this and every Sunday at 10am at CFS

Bootcamp at New Time in April! Referral Bonus for Current Members!
Our bootcamp is back in April, at a NEW time! We’ve pushed the bootcamp back to 6:30AM to allow for a few extra minutes of shut eye every morning. We hope you can join us! CrossFit Southie Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. Our classes are great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week and 1 bonus mobility class per week!

Current CFS members: Got a friend who is interested in getting in shape? Refer them to the April session of bootcamp and receive a $50 referral credit toward your next monthly membership payment. Just make sure they mention your name at sign up.

Click here for more details and to sign up for April Bootcamp!

WOD
Run 3 Loops (1 Mile)
30 Power Cleans (135,95)
Run 2 Loops
40/30 Calorie Ski Erg
Run 1 loop
30 Toes to Bar

Row sub = 2000m, 1400m, 700m
Bike sub = 3 miles, 2miles, 1 mile

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35




Open WOD 17.5 – CFS

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Judy


Open WOD 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.




Nutrition Challenge Results! – CFS

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Rach

Nutrition Challenge Results!
Another nutrition challenge has come to an end and we could not be more proud of everyone’s hard work and results! This nutrition challenge focused on eliminating all added sugar for the entire six weeks, no alcohol, and eating real food. The goal was to create a healthy, sustainable way of eating that could last beyond the challenge. Everyone who stuck to the challenge saw great results, both in body composition and in workouts. As they say, you can’t out train a bad diet!

As always, it was hard to choose winners because so many people had such great results. These winners crushed it in all areas of the challenge: consistent and detailed food logs, minimal cheats and consistent workouts at the gym. Their hard work certainly paid off… the physical results speak for themselves! Congratulations to our winners!

CHRIS

First Place: Chris Funnell Prize: $350
Consistency really paid off for Chris, as he crushed early morning WODs, got enough rest most nights, mobilized, cooked meals at home often and had very few “cheats” during the six-week challenge. Chris started the challenge in pretty good shape at 17% body fat, but was able to improve his body composition even from there, ending the challenge at 14% body fat. He lost a total of 17 pounds (9% of his total body weight), 2 inches from his waist, and got faster and stronger as evidenced by his benchmark workout scores – including an additional 10 pull-ups at the end of the challenge. Way to go Chris – we hope you continue to crush it in the kitchen and the gym.

STEVE

Runner Up: Steve Larrabee Prize: $200
Steve became quite a regular to the morning gym crew and was often seen during the challenge pushing himself to the limit in classes and made it through the full six weeks without one sip of alcohol – no easy task with the Super Bowl smack dab in the middle of the challenge. Steve was very diligent with his food log (ask him for some recipes, as he and his wife can really cook!). Steve lost a total of 14 pounds (6.5% of his total body weight), 5.9% body fat, and a total of 4 inches from his waist and hips. His benchmark workouts improved, including his gymnastics. Nice job Steve – we hope you take your wife out to a nice (healthy) dinner with the winnings.

Honorable Mention: Amanda Cascione Prize: $100
No stranger to nutrition challenges, Amanda is someone to reckon with when she sets her mind to something. She was able to find a good balance between working out, eating healthy, and life. She remained focused and determined throughout the challenge and committed to her health and also avoided alcohol for the full six weeks. She lost a total of 14 pounds (8.8% of her body weight), 2.8% body fat, and a total of 3.5 inches from her waist and hips. Her Grace time improved by almost 2 minutes, and she got 8 more pull-ups during the re-test. Great job Amanda – we hope you remain motivated and continue to see improvements both in and out of the gym.

Honorable Mention: Jason Thornton Prize: $100
Often seen in the early morning classes, Jason remained committed to his health and the challenge even while traveling quite a bit for work. He was an active participant throughout the six weeks; sharing delicious recipes and showing people how to stay focused on their health goals, no matter what life throws your way. Jason lost a total of 11 pounds (6% of his body weight), and improved his Grace time by almost one minute, and got 8 more pull-ups in the benchmark retest. Congrats Jason – keep up this momentum!

Honorable Mention: Lizzie Guyott
Prize: $100
After winning the last nutrition challenge, Lizzie came back for more to continue to improve her health and fitness. She lost a total of 15 pounds (8.9% of her body weight) during the six weeks, and also improved her benchmark workouts. She remained motivated throughout the challenge and was consistent with her fitness, sleep schedule, and avoiding unhealthy food. We hope she continues to remain motivated throughout the spring – nice work!

Skill
Rope climbs
*remember to wear leg protection

Partner WOD
100 calorie Row
2 Rope Climbs
90 Box Jump Overs
2 Rope Climbs
80 Kettlebell swings (2,1.5)
2 Rope Climbs
70 Kettlebell Lunges (2,1.5)
2 Rope Climbs
60 Ring Dips
2 Rope Climbs
50 Calorie Row
2 Rope Climbs
40 Box Jump Overs
2 Rope Climbs
30 Kettlebell Swings
2 Rope Climbs
20 Kettlebell Lunges
2 Rope Climbs
10 Ring Dips
2 Rope Climbs

Level 2- (1.5,1),10 ft climb or 1/2 Rope climbs (alternate eve-ry other with partner)
Level 1- (1,0.75), Pull to Stand

*can sub ski erg, same calories
*bike sub= 80/40 calories




SFH Product Sampling & Education Tonight – CFS

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Kendra

In House Visit From SFH
Stronger. Faster. Healthier.” will be in Southie Green tonight from 5-8PM for product sampling and education on their supplements. Be sure to stop by their table and check out everything SFH has to offer, including their new Tropical Pure flavor! Read below for some more insight on supplements and post wod nutrition.

 

Want to feel more energized during your work out? Tired of feeling sore days after a WOD? Pre and Post exercise nutrition is where you can really make a difference.

The post exercise meal is arguably the most important meal of the day. Imagine your body as a finely tuned automobile. During the course of the workout we are constantly putting the pedal to the metal, which in turn burns fuel. If our gas gauge read “FULL” at the beginning, it now reads “EMPTY”. We need to replenish and refuel ourselves to ensure our tank is full for the next workout. If we return with anything less we run the risk of running out of fuel too soon, hitting the wall and potentially hurting ourselves. You wouldn’t want to punch it with the gas light on would you?! It is very important to get fuel (sugar) into our bodies as soon as possible. These fast-acting, super potent sugars can be found mainly in fruits (bananas, strawberries, apples, etc). Naturally, longer workouts require more fuel and shorter workouts require less fuel. But remember, don’t go overboard. Any excess sugars could potentially become stored as fat.

Now let’s explore the belts, pistons and other moving parts. Over the course of our intense workout our muscles are constantly being contracted, which leads to microscopic muscle breakdown. This is also the reason we become sore after a tough workout. But don’t sweat it: our body constantly adapts to this and rebuilds those exhausted, broken down muscles to actually come back bigger and stronger than before. We just need to give it the right building blocks. Those building blocks are called branched chain amino acids (BCAAs or in other words protein). These are essential to life and very important post WOD. The best sources of BCAAs can be found in whey protein powder, chicken, beef, eggs, etc) Again remember, the sooner we get those building blocks into our body the sooner the rebuilding process can occur. Whey protein powder is the fastest acting.

The point is we MUST refuel and rebuild. It is recommended that simple sugars and protein (2:1 ratio) are consumed together within 30 minutes post exercise. Protein shakes blended with ice and fruit are the most convenient way to prepare ourselves for the next workout. Lay off the fat immediately after exercise, as fat tends to slow down sugar and protein absorption.

Strength
Every Minute on the Minute for 10 Minutes
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Level 1- 2 Hang Power Snatches/2 Overhead Squats

WOD
5 Rounds
10 Overhead Squats (115,75)
10 Burpee Pull-ups
10 Toes to Bar

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




Southie Sing-A-Long Karaoke Event – CFS

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Tony

REMINDER: Southie Skills Lab TONIGHT @ 7pm!
We will be focusing on skin the cat and toes to bar. So, come get gymnasty with us!

Southie Sing-A-Long Karaoke Event!
Join us for the first Southie social event of Spring! We’re celebrating the close of The Open and the start of spring! Come and get loud with us singing karaoke at The Wild Rover! Crossfit Southie peeps are on the guest list for the night. There is no line, no cover and we’ll also have a private room with appetizers to fuel your karaoke performances! Be sure to RSVP on our Facebook Event Page

Event Details
Date: Saturday, April 8th
Time: 9PM-???
Location: Wild Rover in Boston

Strength
Front Squat
5-4-3-2-1-1-1
(75-80-85-90-95-100-102%)

WOD (15 minute hard cap)
10 Rounds
5 Clean and Jerks (135/95)
10 Wallballs

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

*if you can’t do the first 4-5 rounds on the clean and jerk unbroken, scale down




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