Benchmark: “Isabel”


Paleo Challenge Update
Calling all Paleo Challengers! The end is in sight! The last day of official scoring and logging will be this Saturday, 5/17. Weigh-ins and retests will take place next week, so do your best to resist the urge to have a massive cheat day on Sunday. You don’t want to feel sluggish for your retests! Below is a schedule of what you can expect for the close of the challenge. Keep up the awesome work!
Monday 5/19 – Fran
Tuesday 5/20 – 1RM Clean & Jerk and 1 Mile Run for Time
Thursday 5/22 – Christine
Final Weigh-Ins – Tuesday 5/20 and Thursday 5/22, 5-7pm


And now some advice from Coach Beretta…

Coach Greg Glassman talks about virtuosity, which he describes as performing the common uncommonly well. The air squat, for example, is such a simple movement, yet I challenge you show me a perfect one. There is so much we can do to improve upon what seems to be the simplest of tasks. Malcolm Gladwell’s book “Outliers” elaborates on the Rule of 10,000 hours. I recommend giving it a read, but in short he talks about the more you practice the better you get at any given task. Those that have the highest level of success in CrossFit have built a near flawless foundation and continued to add layers of skill, technique, strength and conditioning along the way. I guarantee you most of these athletes have put in countless hours to refine their craft.

Now I don’t expect you to put in 10,000 hours but there are huge benefits to doing every rep the way it is prescribed. Every Thursday we program a benchmark workout that can be tested, and retested to see if and how much we have improved from a previous attempt. If the workout asks for pull ups but you don’t seem to get your chin completely over the bar every time how can you compare that to the outcome of a previous workout? The answer is you can’t.

More importantly you come here to CrossFit Southie to be fit and feel great, correct? It’s a sweet feeling to come in, crush a workout, perform well and swag out into the real world. My question is, do you pay attention to the details? Do you practice the techniques the coach’s talk about in the warm ups? Do you get your chin over the bar every single time? Because wouldn’t you know those perfect reps will yield you a faster row time next week, which will result in a power clean PR which will increase your work capacity to run a faster 5k which will result in the motivation to mobilize more often which will lead to better posture which will give you more confidence. That confidence will be noticed by your boss, you’ll be given a promotion and you’ll get more money, then you’ll buy a lottery ticket and hit it big. Bottom line, if you constantly do the right thing you’ll most likely become a millionaire.

-Between sets complete squat therapy against the wall

30 Snatches (135,95)

Level 2- (115,75)
Level 1- (95,45)

Conditioning Class WOD
Every 3 Minutes for 12 Minutes
Row 500M
Rest 5 Minutes
Every 2 Minutes 8 Minutes
Row 250M
Rest 3 Minutes
Every Minute for 4 Minutes
Row 125M

100 Partner MB Sit Ups