Different Angles Forge Steel

Jan 10th, 2019

Category: CrossFit

Different Angles Forge Steel

#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

DISCUSSION 3 Comments

  1. Joel Carpenter 01/11/2019 at 2:28 pm

    7:35 / 8:03 / 8:28 for 28:00 total (75# bar, 15 cals on the bike, box jumps and burpees as written)

  2. Ben 01/10/2019 at 7:45 pm

    22:23 Rx total – 4:58, 6:32, 6:53… def came out too hot the first round

  3. Mike T 01/10/2019 at 2:10 pm

    5:45/6:40/7:45 24:30 RX went out HOT

    Miss CFS!