Nutrition Lecture – Today at 11AM!

Jan 5th, 2019

Category: CrossFit

Nutrition Lecture – Today at 11AM!

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)

DISCUSSION 3 Comments

  1. Mooch 01/07/2019 at 2:12 pm

    Who is Jason Barrow?

  2. Jason Barrow 01/05/2019 at 6:03 pm

    Joce, fun having you coach on Saturday, some call the 9:30 the 7PM of the weekend (probably just me who calls it that).

    Liz, nice meeting you, way to finish up your first week. You have gym friends now, maybe not the ones you want.

    Since a lot of people enjoy crapping on Ryan who weren’t in class this morning I’ll relay this story. Joce asked Ryan to demonstrate the S and J techniques. Ryan jumped up doing something that was NEITHER the S nor the J, I don’t know what it was. Becca then had to jump onto the rope and save the class with a proper demo. Thank god because there were some newer people in class who shouldn’t have been exposed to Ryan’s flailing any longer than they were.

    WOD: 17:44 Rx

    I’m not in the business of apologizing to Jill, for anything. BUT, I probably shouldn’t have yelled at her mid-wod and got irrationally angry because she caused me to no-rep my box jump by distracting me with her own STRING of no-reps. But at the same time…come on, land on the box? She was probably tired because I ran the most irresponsible 800m yet and she tried keeping up, falling off on the way back, looked back and lost sight of her.

    I’ll say this about box jumps. 1 per round is WAY different than multiple. Usually I have lots of standing around between climbs looking up at the rope waiting to recover. But 1 per round I was able to RUN from the box to the rope and get up in two pulls every time no problem. Now Amy will never give us 1 per round again since I’m saying this.

  3. Brian Campbell 01/05/2019 at 2:13 pm

    24:55 Adv