CrossFitWOD

Hard Like a Diamond

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What It’s All About…

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
1 Min Jump Rope
30 Sec Shoulder Taps in High Plank
1 Min Jump Rope
30 Sec Hand Release Push Ups
1 Min Jump Rope
30 Sec Inchworms w/ Push Up
1 Min Jump Rope
30 Sec Push Ups (ADV- Clapping Push Ups)

Strength
Close Grip Bench Press*
3-3-3-3-3

*immediately after each set complete 15/10 diamond push-ups. Use bands where necessary.

WOD
21 Toes to bar
42 Sit-ups
63 Double unders
15 Toes to Bar
30 Sit Ups
45 Double Unders
9 Toes to Bar
18 Sit Ups
27 Double Unders

L2 – Half Double Unders
L1 – Knee-Ups/Double the singles

CFS Endurance Sunday – Southie Orange 10AM
Endurance Bike Sprint WOD
8 Rounds
0:20 on / 0:20 off
Alternate with a Partner to Accumulate Max Calories

Endurance WOD
AMRAP 12
Row 300m / 250m
8 SA KB Clean (es)
16 Erg Row Tucks
*(63-45-27 Double Unders )

Rest 3 Minutes

AMRAP 12
Ski 15 / 10 Cals
10 KB Bent Over Rows (es)
10 Single Leg V-Ups
*(21-15-9 Burpees)
*(Complete set of reps after each round)

At Home WOD
3 Rounds
12 Hand Release Push Ups
24 Alternating Lunges with Twist
36 Russian Twists (each side)
24 Alternating Cossak Squats
12 Hand Release Push Up




Errrrry 3

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Greg – Going For It

In-Body Scan at CFS TODAY! Click here to schedule!
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, January 12!

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!

Click here to schedule your appointment!
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!

Body Weight Strong Seminar – Feb 3rd..8am-12pm

The complete blue print for athletes and coaches that want to develop a foundation for a completely new way of training. In this course Dr. Hendricks will teach the 4 pillars of upper body strength training and how this concept should be introduced to athletes of any age or skill level. From bent-arm and straight-arm strength progressions, to hand balancing and weighted stretching, to break into new movement patterns. This course will leave you with actionable systems to immediately implement with you and your athletes.

We will be hosting in Southie Green with early bird pricing $85 until January 13. The link to register is here.

Warm Up
Every 3 Minutes for 6 Minutes
250m Row or Ski
10 Jumping Lunges
AMRAP Russian Swings

WOD
Every 3 Minutes Until you reach X Number of Reps

250m Row
10 Kettlebell Lunges
Then Kettlebell Swings

RX- 150 Reps (2,1.5)
Level 2- 120 Reps (1.5,1)
Level 1- 90 Reps (1, 0.75)
ADV- Ski erg 250m

Other Substitutions- ski 200m, bike .5 mile, 200m Sprint.
Note: if you run in this workout, it is way easier and not a true comparison.

Extra Work
12-9-6
Ring Muscle-Ups
Burpee Box Get Overs

5:00 Rest

12-9-6
Bar Muscle-Ups
Burpee Box Get Overs

*Crossfit Mayhem

CRASH-B Training WODS
*To be completed on your own

WOD 1
2K Baseline Time Trial

WOD 2
5:00 Row @ Easy Pace

5 Rounds
500M Row @ 5 to 10 seconds faster than your 2K Pace
3:00 Rest

5:00 Row @ Easy Pace
5:00 Mobility focus on Hamstring and Glutes




Lucky 7 Multiplz

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Mike – Next Level

“Whenever we do our platform work it is really important to work with a partner or a group of people. First, it just makes things more fun. The whole reason for coming to a group class is to work as a group. Working with someone else is a chance to get to know someone even more or to meet someone completely new. Its awesome to coach a class and watch two people go from not knowing each others names to acting like best buds after their platform time.

Another reason working together on the platform is it makes you work harder. Plain and simple. If you are working alone off in the corner we all know you are more likely to not try that extra 5# for the PR or to rack the weight after the 2nd rep on a hard set of 3. When you work with a partner or a group it is going to make you fight for that extra rep or to work for the extra few pounds to break a plateau. The camaraderie and push from another member just makes for that much better of a work environment and makes you want to push harder to get better.

It is also good to work with another person for reasons of form. While we always have a few coaches on in each class, it is tough for the coaches to see everyone every single rep. Working with a partner can be like having an assistant coach with you all the time. If you know a problem you have with a particular lift, like coming onto your toes or not getting depth in the squats, then ask your partner to watch you in each set. It will make for every single rep of every single set to be worth while during your time on the platforms even if a coach doesn’t happen to be next to you every single moment. We try to be and we get to see a lot, but sometimes we miss a thing here or there.

Fight for those extra reps to get better, push each other, and have some fun on those platforms!” – from CFS Blog Post 2012

Warm-up
½ Tabata Hollow Kips
½ Tabata Bottom to Bottom Air Squat
½ Tabata Strict Press

Accessory
3×10 Bandy Pull-aparts
3×10 Bandy side steps in each direction

Strength
Front Squat
2-2-2-2-2

WOD
14 Minute AMRAP
7 Shoulder to Overhead (155,105)
14 Chest to Bar Pull-ups
21 Wall balls

Level 3- (135,95)
Level 2- (115,75) chin over bar pull-ups
Level 1- (95,45) 10 chin over bar pull-ups

Extra Work
3 Rounds
100 dubs
15 deadlifts (255/170)
9 Deficit HSPU’s (4/3)




Different Angles Forge Steel

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#TBT – Parking Lot Training For the Games – Can You Guess the Year?

In-Body Scan at CFS this Saturday! Click here to schedule!
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, January 12!

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!

Click here to schedule your appointment!
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!

World’s Greatest Stretch
The “World’s Greatest Stretch” is a series of stretches that target all of the major muscle groups surrounding the hips. Adequately named, these stretches are simple yet extremely effective. They can be performed before class, in between strength sets, after a tough WOD or in the comfort of your own home. There are also scaling options with the WGS ranging from the basic stretches to adding bands and boxes! Adding the “World’s Greatest Stretch” will lead to better squats, cleans, push presses and every other movement performed in CrossFit. Let’s explore the finer points of each stretch…

#1 – Start in the lunge position with both hands inside of the foot. The majority of the weight should be in the front heel with the shin vertical. Keep the chest up, push the knee out, and try to lower the elbow to the ground while maintaining a good position.

#2 – Push your knee out further while walking your hands past the foot. The lower leg should lay flat on the ground all while maintaining an upright position of the chest. Be active and hunt for spots that need attention.

#3 – Depending on your flexibility this stretch can be performed with or without the back knee down. Here there should be a hand on each side of your leg. Make sure you point that toe upward and bend at the waist…great for the hamstrings and calves.

#4 – Place the front foot flat, lift the arms overhead and drive your hip forward. Reaching across your body or changing the position of the back foot will alter the stretch of the hip flexor/quads in a good way!

Warm-up
2 Rounds
10 Box Elevated Push Ups
10 Box Elevated Side Plank Raises R
10 Box Elevated Side Plank Raises L
20 Lateral Up & Overs
30 Box Crunches

Mobility
Box Hamstring Rolling – try at home
Box World’s Greatest – try at home

WOD
3 Rounds, each for time:
30/25 Calorie Bike
20 Power Cleans (115,75)
30 Box Jumps (24/20)
20 Burpee Lateral Jumps

Rest 2 Minutes

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

Coaches Tip – Aim to keep each completed round within 1 minute of each other.

Conditioning 4:45PM in Southie Orange
At 0:00
1500m Row for Time
Then immediately bike until 9:00

At 10:00
1000m Row for Time
Then immediately bike until 17:00

At 18:00
750m Row for Time
Then immediately bike until 24:00

At 25:00
500m Sprint for Time
Then immediately bike until 30:00

At 31:00
250m Sprint for Time
Then immediately bike until 35:00

Keep track of recovery calories for fun, report your level achievements




C.R.A.S.H. – B. Registration & InBody Scan

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Marshall

crashbs
Interested in a new goal or looking for something to train for in 2019?!
We have just the event for you! Join us this February for the C.R.A.S.H.-B. World Indoor Rowing Championship. Whether you hate the rower or can’t get enough of it, this event will benefit you. The 2K row is a great test of fitness and it’s a perfect opportunity to step out of your comfort zone with this world class event right in Boston! Take this opportunity for a new challenge in 2019 and with the support of your Crossfit Southie crew behind you! Any age group and fitness level are encouraged to compete. Divisions are made through age, gender and weight classes.

Here at Crossfit Southie we will be putting together extra rowing programming to help you prepare for the event. If you’re interested you can fill out this form and we will add you to an email list to coordinate with others training for the event!

Event Details
Date: Sunday, February 15th from 9AM-5PM *Start times will vary
Location: Boston University Agganis Arena
Entry Fee: $35.00

In-Body Scan at CFS this Saturday! Click here to schedule!
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, January 12!

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!

Click here to schedule your appointment!
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
3:00 Jump Rope
2:00 Muscle Snatch
1:00 Overhead Squat

Strength
EMOM12
Squat Snatch
High Hang
Mid-Hang
Floor

-Climb in weight as able after hitting a lift at all 3 positions (3 jumps total). Focus on technique.

WOD
10 Minute AMRAP
5 Hang Power Snatches (95,65) – Movement Demo
7 Overhead Squats
35 Double Unders

Level 2- (75,55)
Level 1- (65,35); 70 singles

Coaches Tip – Pick a weight where you can hold on to the bar for most sets of the barbell movements.

Extra Work
3 Rounds each for time
2000m Assault Bike
1000m Row
500m Ski
5 Minute Rest between Rounds




Benchmark WOD: “Jackie”

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JBO – Legendary

Warm-up
Partner Up
P1- Row 500m
P2 – Squat therapy/efficiency
*Switch

WOD 1
“Jackie”
1000m Row
50 Thrusters (45,35)
30 Pull-ups

Scores/Comments from Jackie Performed on 7/20/17
Scores/Comments from Jackie Performed on 8/30/16
Scores/Comments from Jackie Performed on 12/10/15
Scores/Comments from Jackie Performed on 5/7/15
Scores/Comments from Jackie Performed on 5/29/14

Rest 10 Minutes – Coach Led Group Mobility

WOD 2
EMOM 15
1. 15/12 Calorie Row or Ski Erg*
2. 15/12 Push-ups
3. 15 Kettlebell Swings (1.5,1)

*Can sub 12/10 Calories on the bike

Level 2 – 12/9 cals-12/9 push ups-(1.25, .75)
Level 1 – 10/7 cals-10/7 Push ups-(1, .75)
ADV – Ring Push Ups

Coaches Tip – Give Jackie your full effort and don’t worry about WOD 2. Scale as necessary for WOD 2 with whatever you have left.

Extra Work
Box Squat with Chains
5-4-3-2-1




Member Movement & Mobility Screenings

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Surround Yourself With People Who Make You Better…

1-on-1 Movement & Mobility Screenings: Wednesday Nights!
Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of times and produce repetitive movements each day, we are often left with muscular imbalances and mobility limitations. These imbalances and limitations can lead to poor movement mechanics, muscular pain and possible injury.

The first step to correcting these imbalances or limitations is identifying them… and we are here to help! We are excited to be offering one-on-one movement and mobility screenings, free to all of our members. These screenings will not only help you identify any movement or mobility issues you may have, but also provide you with the tools you can use to help correct them.

Coach Matt

Coach Matt Martinez will be conducting these one-on-one screenings on Wednesday evenings from 6-7pm. Matt has extensive knowledge on human movement with a BS in Rehabilitative Science and a Doctorate of Physical Therapy. He’s also a top-tier CrossFit athlete… so he understands! Matt also coaches a mobility class that is free and open to all members every Wednesday at 7pm. We highly recommend everyone attend this class whenever possible.

To schedule your 1-on-1 assessment, click here.

Warm-up
5 minutes on ski/bike or erg
Then with a partner
3 sets
15 GHD bent knee glute ham raises or Hip extensions
Static Ring Support (Add L-Sit variation where able)

Mobility
Chest Rolling and Stretching
Hamstring Stretch

Strength
EMOM10
Push-Press – Movement Demo
3 Reps @80%

WOD
5 Rounds
10 Deadlifts (225,155)
10 Ring Dips

Level 2- (185, 125)
Level 1- (135, 95); Bench Dips
ADV- (275,185); 5/3 Muscle-ups

Coaches Tip – Choose a scale where you can do most sets unbroken. Ring dips can be scaled with bands around rings or pull up bar or to box dips.

Extra Work
3 Rounds
400M Air Run
Right into 2:00 HSW

Rest 2 minutes between rounds

Score is total time and distance traveled
*Can do attempts or Wall Climbs to scale
*HSW clock starts right when you hit the 400M on the Air runner




Watch Your Stepbata

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Tom – Eye on the Prize

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
4 Rounds
:20 on/:10 off
Bike
Rest 30 Seconds
4 Rounds
:20 on/:10 off
Ski

Then, 3 rounds of:
10 hanging single arm hip touches
5 dragon flags

Strength
Back Rack Lunge
5 Sets
10 Alt. Steps or 50’

WOD
Tabata 20s Work: 10s Rest
Toes to Bar
Bike for Calories
Sit-ups

1 Minute Rest Between Each Tabata

Score= total Reps

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD

Rest 3 minutes between each E2MOM 12

10 Ring Rows
10 Push-ups
10 Air Squats
E2MOM 12 – Row 250/200m

10 Ab Mat Sit-Ups
10 Weighted Box Jumps (holding small plate, step down)
8 Weighted Bulgarian Squats (es)
E2MOM 12 – 15/12 Burpees

10 KB Swings
10 KB SDHP
10 KB Goblet Squats
E2MOM 12 – Run 200m

At Home WOD
3 Rounds
7 Jack Knives
14 Supermans
21 Bicycle Crunches
24 Flutter Kicks
35 Air Squats
49 Jumping Jacks




Nutrition Lecture – Today at 11AM!

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Arthur – Southie Showdown Rx Champ!

Nutrition Challenge Kick-Off Lecture TODAY at 11AM!
If you plan to participate in the challenge, please sign up HERE to ensure you receive all of the information. Save the important dates below and stay tuned to the blog for more updates and important information. We can’t wait to see the results of your hard work! If you are unable to make the lecture today but still want to participate in the challenge, please read through the rules HERE and let us know if you have any questions.

Important Dates
Pre-Challenge Weigh Ins:
Monday 1/7– AM & Mid-day classes
Tuesday 1/8 – AM & PM classes
Wednesday 1/9 – PM classes
Thursday 1/10 AM & PM classes
Challenge Begins: Sunday, January 13
Challenge Ends: Saturday, February 23

Warm-up
EMOM 6
3/2 pull to stands
10 2 fer 1 wall balls – Demo
5 steps up to balance each leg into 5 box jumps with a step down

WOD
800m Run
Then 10 Rounds
1 Rope Climb
9 Wallballs
12 Box Jumps
800m Run

Level 2- 7 Rounds
Level 1- 1000m Row/800m Run, 5 Rounds, 3 pull to stands
ADV- Short Rope, 30lb ball, 30/27 inch box

*sub 1000m Row/900m ski/1.5mile bike if too cold or snowing

Extra Work
10-2
Bench Press (185/125)
Weighted Pull-Up (2pood/1.5pood)




Paleoethics Mark Down!

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Coach Bri – always leading by example

Paleoethics MARKDOWN SALE!
Our Paleolithics line includes a beef based protein and a post workout carbohydrate recovery powder. The Beef protein is a great option for those that may be affected by Whey protein and dairy products.The recovery powder helps you refuel your carbohydrate stores post workout to aid in recovery which will help you get turned around faster for your next workout or the rest of the day! It can be a much healthier/cleaner alternative to kool-aid and other sugary products post workout.

Check out our SALE PRICES below and swing by the front desk to grab yours before they’re gone!
Chocolate & Vanilla Grass Fed Beef Protein $30.00 (down from $40.00)
Berry Flavor Rebuild Recover $30.00 (down from $40.00)

Coming Soon: 2019 Winter Nutrition Challenge / Kick-off Lecture TOMORROW!
With the holiday parties behind us, now is the time to start thinking about goals for 2019. If any of these goals involve health and fitness, it is important to start with nutrition. Learning how to properly fuel your body can help you reach your goals in the gym, on the scale and beyond. To kick 2019 off on the right foot, we’ll be starting up a six-week Nutrition Challenge beginning on January 13th!

This not a strict paleo or Whole 30 diet. We will teach you the ins and outs of how to incorporate your favorite foods (or healthier versions of them) into your diet at the right times. You do not need to feel constantly restricted in order to make progress! You can read the details of the challenge here.

Team Hangry Hangry Hippos: 2016 Team Nutrition Challenge Champs!

If you’ve never done a Nutrition Challenge with us, we highly recommend it. You will learn a lot about your current eating habits and how you can make better choices on a daily basis. It’s also a great way to get involved with the community and meet other members who are taking on the challenge with you. Already done several nutrition challenges in the past? We still want you to join! Taking this step back to evaluate your nutrition and committing to dialing things in for six weeks is beneficial for everyone.

This challenge also has an added twist – this time around, we will be working in TEAMS! Teams will add an extra level of accountability, motivation and FUN! Much like we all work harder during a partner workout, we hope you’ll be more likely to stick with the challenge if you know your teammates are counting on you. We’ll do our best to pair you with people who work out at similar times as you so that you can connect and check in while you’re at the gym. Get your thinking caps on… start brainstorming some clever team names!

This challenge will be led by coach Michelle Boutet, a board certified specialists in Sports Dietetics and a Registered & Licensed Dietitian. You can check out her site here. She will be leading the kick-off lecture and reviewing your food logs throughout the challenge to offer advice and feedback. Don’t miss this opportunity to be helped by one of the best!

If you’re interested in participating, please sign up HERE. Please note – signing up through the link is needed to make sure you are placed on a team, added to the food tracking sheet and receive important communication about the challenge. Thanks!

Save the important dates below and stay tuned to the blog for more updates and important information. If you cannot make the lecture, please read through the rules HERE and let us know if you have any questions. We can’t wait to see the results of your hard work!

Important Dates
Kick-Off Lecture: Saturday, January 5th at 11AM
Pre-Challenge Weigh Ins:
Monday 1/7- AM & Mid-day classes
Tuesday 1/8 – AM & PM classes
Wednesday 1/9 – PM classes
Thursday 1/10 AM & PM classes
Challenge Begins: Sunday, January 13
Challenge Ends: Saturday, February 23

Warm-up
10 Burps
10 Burpees to Target
10 Strict Pull Ups/Jumping Pull Ups
10 Burpee Pull Ups

Mobility
Trap Mash

Strength
EMOM10
1 Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead

WOD
30 Hang Power Cleans (135/95)
25 Burpee Pull-ups
20 Hang Power Cleans
15 Burpee Pull-ups
10 Hang Power Cleans
5 Burpee Pull-ups

ADV (155/105)
L3 (115/80)
L2 (95/65)
L1 (65/35)

Extra Work
With A Partner
*Two People Can work at the same time
100 Calorie Air Runner
80 GHD Sit Ups*
100 Calorie Ski

*Scale to half way down and/or number where necessary.