CrossFitWOD

Member Spotlight – Sam Bosch!

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Sam

Member Spotlight!
Please join us in congratulating our Newest Spotlight Member Sam Bosch! Sam recently began her Crossfit Journey with our Fundamentals Course and has been crushing it ever since! She has such a positive attitude, which spreads to those around her in class. Sam is so hardworking and coachable, always taking in any feedback with a smile! We had a few questions for Sam to get to know her even better. You can check out her answers below! Keep up the great work Sam, you set an amazing example for us!
Name: Sam Bösch (yes, with umlauts!)
Profession: Sr. Business Consultant at Liberty Mutual
Member Since: Sept. 2018
Favorite movement or WOD: Recently I joked it’s :30 secs rest, but in all seriousness I’m always excited to see Partner WODs & box jumps. Being new to Crossfit, I also look forward to high skill gymnastics so I can practice and improve.
Least favorite movement: EASILY thrusters
Class You Frequent: Tues/Thurs 6:30pm, Sat 10:30am
Biggest Accomplishment: 75# 2-second back squats, gotta start somewhere!
Fitness Goal: Pistols and pushups

My Favorite Part of Crossfit: True to everyone’s answers, the coaches and community at CFS are incomparable to any other fitness facility. Daniela, Goose, Haley, and Dale take their time during class to personalize feedback and help scale the workouts for my capabilities (something I’ve heard is not as seamless at other boxes). The camaraderie is why I come back. As an avid class hopper, CFS is the first and only place where members offer to drive me home, even if it puts them a few minutes out of their way. Can’t say enough great things about the people I’ve met in this short amount of time.

Why You Started Crossfit: My sister in CA inspired me. With two open heart surgeries and a pace maker by age 31, ‘traditional exercise’ was never in the cards for her. She found Crossfit and fell in love with the community since it provided a safe environment where she could scale workouts for her heart. Being competitive and wanting to build strength, I had to give it a try. My CFS Intro class with Haley was my least favorite class that I’ve ever taken (she introduced me to thrusters, thanks Haley!). She asked how it went, and I told her it was everything I hated but wanted to be good at. I immediately signed up for September Fundamentals and the rest is history!

Warm-up
EMOM 6
1. 20 Single Arm Alt. Russian Swings
2. 20 Jumping Lunges
3. 40 Double Unders or 40 Seconds Double Under Attempts

Mobility
Glutes – Lax Ball Roll

Strength
Deadlift
2-2-2-2-2

WOD
EMOM18
1. 15 Kettlebell Swings (2,1.5)
2. 20 Goblet Lunges
3. 40 Double Unders

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

Conditioning (4:45pm Southie Orange)
In 25 minutes, complete:
5000m Row for Time

At 26:00, complete:
3 Rounds
500m Ski
100 Double Unders
*This portion is optional. Should be submaximal effort.




Back At It!

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Shelby

*Holiday Schedule Update*
Wednesday 1/2– Normal Schedule


Coming Soon: 2019 Winter Nutrition Challenge
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 check out the rules 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
Partner Up!
2:30 Max Cals Row
:30 Rest & Transition
2:30 Max Cals Bike
*One partner working at a time during the warm up

Accessory
3 Rounds
10 Seated Press
50’ DB Death March

Partner WOD
120/100 Calorie Row
100 DB Thrusters (50,35)
100/80 Calorie Bike
100 DB Snatches

-Partition the reps between partners. Plan ahead.

Level 2- (40,25)
Level 1- (30,15)
ADV- KB thrusters and snatches

Extra Work
Reverse Lunge
10-10-10-10
Muscle Ups
10/7-10/7-10/7-10/7
*Increase weight of lunges. Muscle-ups at the end of each round




Happy New Year!

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Handstand Party

*Holiday Schedule Update*
Tuesday 1/1 Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2– Normal Schedule

Comedy Night Out!
Join us for some comic relief next month! We’re returning to The Improv Asylum for what’s sure to be a great night full of laughs! The Improv Asylum has been a staple on The Boston Comedy Scene for over two decades. They have great young talent as well as seasoned veterans on stage that are guaranteed to make you glad you ventured out on a cold night in January. Be prepared for a great time!

Seating is assigned when you purchase your ticket. In order to get our group to sit together we will be collecting the theater fee and ordering our tickets together. Price is $32.00 per ticket. Tickets will be purchased on January 3rd. If you would like to join please click HERE. and let us know if you would like us to charge your account or have your cash payment in by Thursday January 3rd. After that you can purchase tickets through the website on your own, however seating will vary and tickets may sell out. Don’t miss out!

Show Date: Saturday, January 26th
Time: 7:30PM
Cost: $32.00
Deadline to register: Thursday, January 3rd.

This workout gets harder every year…It’s a good thing we all keep getting fitter.
WOD
“2019″
400m Run
20 Kettlebell Swings (2,1.5)
19 Burpees
400m Run
20 Box Jumps (24,20)
19 Burpees
400m Run
20 Toes to Bar
19 Burpees
Run 400m
20 WallBalls
19 Burpees
Run 400m
20 Pull-ups
19 Burpees

Level 2 – (1.5, 1)
Level 1 – (1, .75)

*Can sub 500m Row or Ski Erg or 1250m/0.78 mile on the Bike

Extra Work
3-3-3-3
Power Snatch
*Hands stay on the bar for full set




2018 Cashout

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Adam


*Holiday
Schedule Update*

Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1– Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2– Normal Schedule

Warm-up
4 Minute Ascending AMRAP
3-6-9-12 etc.
Jumping Squats
V-Ups

Mobility
Roll and Stretch Quads

Strength
EMOM10
Box Squat- 2 Reps

WOD
9 Minute Ascending AMRAP
3-6-9-12
Front Squat (155,105)
Toes to Bar

Level 3- 135,95
Level 2- 115, 75
Level 1- 95, 55, Sit-ups

Cashout
120/100 Calorie Ski for time

Extra Work
“Diane In The Sand”
21-15-9
Sandbag Over Shoulder (140/90)
Handstand Push-Up

Adv – Strict
Scaled – 90/60

Boot Camp Only Today/No Evening Conditioning – 6:30AM in Southie Green
For Time:
20 Calorie Row
19 Wallballs
20 Calorie Row
19 Burpees
20 Calorie Row
19 Pull-ups
20 Calorie Row
19 Step-ups or Box Jumps
20 Calorie Row
DB Clean and Jerks




Last Sunday Funday of 2018!

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Jumping Into 2019

*Holiday Schedule Update*
Sunday 12/30– Normal Schedule including endurance
Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1– Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2– Normal Schedule

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Partner Up!
P1- 250/200m Row
P2- Max Burpees
Switch
P1- 250/200m Row
P2- Plank Hold
Switch

Strength
Power Clean
3-3-3-3-3

WOD
3 Rounds
500m Row
12 Clean and Jerks (135,95)

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

CFS Endurance Sunday – Southie Orange 10AM

Endurance Row WOD
7 Minutes On / 2 Minutes Rest Between Stations

Tabata Ski
Then
1 Minute Pushups
1 Minute Wall Sit w / Straight Plate Hold
1 Minute Hollow Hold

Tabata Bike
Then
1 Minute Bike (Just Arms)
1 Minute Wall Balls
1 Minute Supermans

Tabata Box Jumps
Then
1 Minute SA KB Box Step Ups
1 Minute Box Dips
1 Minute Parallette L-Sit Or Knee Tuck Hold

Tabata Row
Then
1 Minute KB Suitcase Deadlifts
1 Minute 6 Mountain Climbers + Lateral Hop Over Erg
1 Minute Plank Hold

At Home WOD
10 Rounds
10 Bounding Lunges
10 Plank Ups
10 Hollow Rocks
10 Supermans




Hero WOD: “Dork”

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*Holiday Schedule Update*
Saturday 12/29– Normal Schedule, both boxes open for classes including babysitting, oly & mobility.
Sunday 12/30– Normal Schedule including endurance
Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1– Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2– Normal Schedule


Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

Warm Up
4 Rounds
:20 on/:10 off
1. Jump Rope
2. Burps
3. Kettlebell Figure-8s

Mobility
Calves & Shoulders

WOD
“Dork”
6 rounds for time of:
60 Double-unders
30 Kettlebell swings (1.5,1)
15 Burpees

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

Coaches Tip – choose a scale where you can complete each round in the 3-4 minute range. Scale dubs and lighten the kettlebell as necessary.

Extra Work
6 Rounds
2 Snatch Pulls
1 Squat Snatch
*Reset between each lift
*Rest as needed between sets




CFS Comedy Night Out!

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Michael – Jedi Mind Tricks

Comedy Night Out!
Join us for some comic relief next month! We’re returning to The Improv Asylum for what’s sure to be a great night full of laughs! To register for a group ticket click HERE.

Show Date: Saturday, January 26th
Time: 7:30PM
Cost: $32.00
Deadline to register: Thursday, January 3rd.

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

January is approaching quickly. Start your 2019 off right with our Boot Camp & Conditioning program. Just two hours out of your whole week can and will make a big difference in your health and wellness! 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!

*Holiday Schedule Update*
Friday 12/28– All Levels Classes Only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM.
Saturday 12/29– Normal Schedule, both boxes open for classes
Sunday 12/30– Normal Schedule including endurance
Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1- Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2- Normal Schedule

Warm Up
5 Mins Dynamic Warm Up
Then
5-4-3-2-1
Thruster
Muscle Snatch
Strict Toes to Bar/Leg Raises – ADV 10 lb mb between feet

Mobility
Banded Lat Stretching

Strength
Overhead Squat
5-4-3-2-1

WOD
18-15-12-9-6-3
Thrusters (75,55)
Power Snatches
Toes-to-Bars

Level 2- 65,45
Level 1- 55,35

Coaches Tip – This should me a light moveable weight. The intent of the WOD is close to unbroken on each set with minimal rest between sets 🙂

Extra Work
12:00 Partner AMRAP
P1-15/12 Calorie Ski
P2- SB Hug Hold (90/70)
Switch




Bring-A-Friend Day Today!

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#TBT CFS Internal Throwdown – Can Anybody Guess the Year?!?!

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!

Bring-A-Friend has us Jumping for Joy!

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.

*Holiday Schedule Update*
Today! – Thursday 12/27- All Levels Classes Only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM.
Friday 12/28– All Levels Classes Only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM.
Saturday 12/29– Normal Schedule, both boxes open for classes
Sunday 12/30– Normal Schedule including endurance
Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1- Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2- Normal Schedule


Coming Soon: 2019 Winter Nutrition Challenge
We may be heading into a stretch of parties, cocktails and holiday cookies, but it’s not too early to start to look ahead to 2019 and getting our nutrition routine back on track. 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!

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. 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!

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
Row 50/40 Cals
Then 2 Rounds
5 Barbell Rollouts
10 Seated Strict Press
10 Step Ups
10 Good Mornings

Strength
Push-press
2-2-2-2-2

Coaches Tip – The intent is 5 heavy sets of 2. Small jumps can be made but they should all be difficult. Any sets that aren’t challenging are considered warm up sets and should not count toward your 5 sets.

WOD
50/40 Calorie Row
30 Box Jumps
40 Shoulder to Overhead (115,75)
30 Box Jumps
50/40 Calorie Row

Coaches Tip – Row hard, hold on and shoot for only short breaks between sets of STOH

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




Back @ It – January Fundamentals Special!

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Cam

Holiday Schedule Update
Wednesday 12/26– All Levels Classes in Southie Green at 11AM, 12PM & 3PM. Open Gym 1-3PM.

We will be running classes in one box only all week between Christmas & New Years for All Levels classes. Come on in and get your fitness on!

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

We will be running classes in one box only all week between Christmas & New Years for All Levels classes. Come on in and get your fitness on!

Warm-up
:60 Work/:20 Rest & Rotate
1. Bike
2. Med ball Deadlift
3. Push Ups (ADV- on medball)
4. Med ball Thrusters
5. Pull Up Hang (ADV- med ball between feet)

Mobility
Quads and Hamstrings

WOD
3 Rounds
10 Strict Pull-ups
20 Deadlifts (225,155)
30/25 Calorie Bike
40 Push-ups
50 Wall balls
2:00 Rest

Level 2- Reps: 10-15 (185,115),-20/15-25-30
Level 1- ½ Reps, (135,85)

Coaches Tip – Your first set should be no less than 15 for push-ups and wall balls if completing the prescribed number of reps otherwise scale reps and use bands for push ups or a lighter ball for wall balls to move through the sets faster.

ADV- Weight Vest

Extra Work
3 Rounds of
100 Double Unders
20 Box Get Overs (48’)

*Can be done as a partner WOD with double reps.

Wod Credit – CrossFit Mayhem




Merry Christmas Everyone!

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Merry Christmas – From Our Family to Yours!