Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your November accomplishments! Great job everyone! If you or someone you know had a PR and we missed it, please fill us in!!
Yulefest 5K is THIS SUNDAY!
Here are a few notes for our Slay Riders! We have 62 runners registered which qualified us for a V.I.P. Tent with Free Beer and Food! Registration is still open and can be found HERE Be sure to select team “Southie Slay Riders”!!
1. Bib Pick-Up
Fri, 12/7 (5:00p – 8:00p)
Heartbreak Hill Running Co.
294 Mass Ave, Cambridge, MA
Sat, 12/8 (12:00p – 4:00p)
Heartbreak Hill Running Company
294 Mass Ave, Cambridge
Sun, 12/9 (7:30a – 9:15a)
ProPark Parking Lot
41 Church St, Cambridge
You can have a friend pick up a bib. There is a maximum of 5 bibs per pick up.
2. LAYER UP!
The after party is outdoors so remember to bring extra dry clothing for after the race. There is a bag check for you to store your extra clothes while you’re running. Bring your ID if you plan to stay for the Post Race Party!
3. There is plenty of parking
“They recommend parking at the Smith Campus Center (enter via Dunster St) or the Charles Hotel Garage (enter via Bennett St).” If anyone wants to carpool or uber together comment to coordinate! Otherwise we can meet by our tent in the parking lot.
4. Rock Your Southie Gear!
Nothing goes better with a tutu than a Southie Baseball Tee! If you have any questions let us know!
Warm-up
9-6-3
Medball Burpee Ground to Overhead
Medball Thrusters
Medball Hug Lunges
Medball Russian Twists x 3
Strength
Back Rack Lunges
25ft x7 Sets
Climb in weight as able
WOD
21-18-15-12-9-6-3
Kettlebell Swings (2,1.5)
Wallballs
-Every time you break in the middle of a set complete 5 Burpees
Level 2 – (1.5,1)
Level 1 – (1,0.75)
Coaches Note: The goal is to do each set unbroken without a burpee penalty. Take some time before bigger sets, to mentally prepare yourself to hold on. But don’t take to long as the workout is still for time.
Conditioning 4:45PM in Southie Orange
800m Run
30 Burpee Box Jumps
800m run
60/50 Calorie Bike
800m Run
90/75 Calorie Row
