November Bootcamp, Nutrition Challenges and 14.4

Oct 29th, 2015

Category: CrossFit

November Bootcamp, Nutrition Challenges and 14.4

Kristin

Kristin

November Bootcamp
CrossFit Southie Bootcamp will be back in November, with a special rate of $149 for first-time members! The November session will kick off on Monday, November 2nd and run through Monday, November 30th.

CrossFit Southie Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!

Current CFS members! Got a friend who is interested in getting started? Refer a friend to November bootcamp and receive a $50 referral bonus off of next month’s membership!

Nutrition Challenges – The End is Near!
Calling all Paleo and Performance Challengers! You’re almost at the finish line… can you believe it? Saturday, October 31st will be the last day of logging points and cheats, etc. We hope you’ve been feeling good and are noticing improvements in your body composition and at the gym. Due to the large number of people also participating in the Southie Showdown next weekend, benchmark workouts will be tested the week of 11/9, following the Showdown. If you’re antsy and want to complete some benchmarks on your own be fore then, go for it! We’ll take measurements/weigh-ins next week. Be sure to stop by the desk to check out your results!

Weigh-Ins:
Tuesday 11/3 – Evening Classes
Wednesday 11/4 – Evening Classes
Thursday 11/5 – Evening Classes
Friday 11/6 – Morning Classess
*If you can’t make it in during one of these times, stop by the desk and ask a coach for help.

Stay strong! We can’t wait to see your results!

Skill
Muscle-up

Strength
Back Squat
3-3-3-3-3

OPEN WOD 14.4
14 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135,95
20 muscle-ups

Level 3 – (115,75), Chest to Bar Pull-ups
Level 2 – (115, 75), Chest to Bar Pull-ups, 50-40-40-30-20 reps
Level 1 – (95,55), 40-30-30-20-10 Pull-ups

Scores/Comments from Open WOD 14.4 Performed on 2/19/15
Scores/Comments from Open WOD 14.4 Performed on 3/21/14

Conditioning Class: WOD
Row 40 Calories
Run 400m
Rest 3 minutes
Row 30 Calories
Run 300m
Rest 2 minutes
Row 20 Calories
Run 200m
Rest 1 minute
Row 10 Calories
Run 100m

Conditioning Class: Core
3 Rounds for Quality
9 Strict toes to bar or straight leg raises
6 Around the worlds (3 each direction)
3 Dragon Flags

DISCUSSION 14 Comments

  1. liz crean 11/02/2015 at 9:23 pm

    171 rx

  2. Joel 10/30/2015 at 2:31 am

    1 for 1 on muscle ups in the warm up. Best one I have done so far and I think that makes 3 total
    Squat: 165×3
    WOD: 161 (14# ball, 95# cleans) First time for this one

  3. Andrea Cooke 10/30/2015 at 1:45 am

    Squat:265×3
    Wod:188rx

  4. Arik Pogrebinsky 10/30/2015 at 1:29 am

    BS: 265
    14.4 180 (-5)

  5. jason barrow 10/30/2015 at 12:44 am

    14.4: 167 Rx

  6. Paul 10/29/2015 at 11:31 pm

    Strength: 295
    14.4: 186 (+2 from the open)

  7. CashLady 10/29/2015 at 6:43 pm

    Backsquats: 125×3
    WOD: 136 (50-30-20-20-Pull ups; 65#, 10lb WB)
    3/2014: 175 Rx
    2/2015: 169 Rx
    Baby Steps 🙂

  8. KB 10/29/2015 at 5:20 pm

    Strength: 85 not sure how the hell I ended up winning amy as a lifting partner
    And not sure why the hell I actually lift when she tells me 2 – forced lifting :/
    WOD: 163. L1 sit ups in place of T2b and a mix of chest 2 bar and pull ups

  9. lizowiz 10/29/2015 at 5:17 pm

    Backsquat: 180×3
    Wod: 187 (7 chest to bar) no way a MUP was gonna happen today!

  10. Eric A. Guenard 10/29/2015 at 4:02 pm

    184 RX
    3 more than last time

  11. Ben Brauer 10/29/2015 at 3:27 pm

    Squat: 315×3
    14.4: 181 Rx

  12. Brian M. Maser 10/29/2015 at 12:37 pm

    180 Rx.

  13. Marc Piccuirro 10/29/2015 at 11:43 am

    Back squat: 20 rep program – 250
    WOD: 194 is 4 better than last time. Pretty sure my tiebreak was worse but muscle ups are stronger these days

  14. Nick Alonso 10/29/2015 at 11:40 am

    14.4: 180 Rx almost had a Bar MUP but this is my first time doing this workout so I was happy to even get to the MUPs.