5, 4, 3, 2, 1


Important Parking Message!
We understand that with limited street parking and spaces in the lot due to the snow, parking can be tough at the box. However, we need to be considerate of our neighbors. The lot next to Southie Orange is NOT our lot; it belongs to Pier Transmission. There is not enough room in their lot to accommodate snow, their daily business, AND our cars. Going forward, any cars parked in the Pier Transmission lot will be TOWED with no warning, even early in the morning. Parking is available in our lot, on the street, or in front of Hilti after 5pm. We thank you in advance for your cooperation!

MANI-CURE?? CrossFit challenges us with large quantities of pull ups, climbing up ropes, sumo deadlift high pulling and repping out those toes –to-bars.  These great movements can sometimes leave our hands battered and bruised with the occasional blister. There are ways to prevent hand injuries from occurring and also ways to take care of injuries that couldn’t be avoided.

“I want to build calluses because it will toughen my hands.”  The build up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout.  You can purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best.  As another preventative measure, be sure to wash all chalk off of hands after workouts and use moisturizer such as bag-balm,  to prevent drying out of the hands.

Athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. If you know a lot of pull ups are on deck don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!

Sometimes we push ourselves so hard that hand injuries occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest. Also, don’t forget to wipe down your pull up bar or barbell after the WOD if you did encounter a mid workout hand injury and kept going… what a beast!

Just like everything we do here at CrossFit Southie, preparation is key. Don’t stop pulling!

Day 12 of the Nutritional Challenge please log HERE.

Power Clean

5 Minutes of Rowing
4 Minutes of Power Cleans (155,105)
3 Minutes of Rowing
2 Minutes of Double Unders
1 Minute of Rowing

Score = total reps/cals

Level 3- (135,955)
Level 2- (115,80)
Level 1- (95,55)


  • Andrea

    02/06/2015 @ 11:23 pm

    219 at 155

  • lizowiz

    02/06/2015 @ 10:44 pm

    Power Clean:145×3
    WOD: 176 (120dubs/5) rx

  • Jule

    02/06/2015 @ 10:40 pm

    Power Clean: 200#x3
    WOD: 185 Rx
    Breakdown: 85 cals, 17 PCs, 40 cals, 120 DUs (/ 5 for a score of 24), 19 cals

  • melstec

    02/06/2015 @ 7:54 pm

    Strength: 135×3, 150×1 PR wooo
    Wod: 240 rx.. becoming one with the rower again this winter

    • Alec

      02/06/2015 @ 8:24 pm


  • Diana O'Neil

    02/06/2015 @ 2:59 pm

    PC: 155×3
    WOD: 190 rx….finally got du’s!

  • Alec

    02/06/2015 @ 2:29 pm

    PC 225, 208reps/cals. Those power cleans were brutal right after the rowing!

  • Crowley

    02/06/2015 @ 2:22 pm

    power clean: 235
    wod: 191

  • CashLady

    02/06/2015 @ 1:36 pm

    PC: 135#, 145#x1
    WOD: 139 Rx (Rowing is NOT my strong suit 🙂 )

  • Petra

    02/06/2015 @ 1:34 pm

    Strength: 120#
    WOD: 189 – L3, singles. The rower died in the last minute so missed some cals.

    It’s Friday, so I benched afterwards!

  • Frawls

    02/06/2015 @ 1:32 pm

    PC: 185×3 TnG. 195×2. Elbows way too slow
    WOD: 196 GHD instead of dubs

  • Brian M. Maser

    02/06/2015 @ 1:23 pm

    Power Clean: 230×3
    WOD: 229 Rx

Comments are closed.