Benchmark: “Whitey Bulger”

Sep 4th, 2014

Category: CrossFit

Benchmark: “Whitey Bulger”

Mike

Mike

Just a reminder: CrossFit Southie Endurance class meets tonight at 6pm. See you there!

Schedule Update – We are hosting a Mobility Cert all weekend in Southie Orange and will be holding a reduced schedule to accommodate.  All classes will be held in Southie Green.  On Saturday we will have a 8am,9am,10am, 11am, and noon introductory class. THE 1PM OLY CLASS AND 2 & 3PM ARE CANCELLED.   All of these classes will be All Levels.  Open gym will be from noon to 2pm. On Sunday we will hold a normal schedule, however Yoga is cancelled for the day. 

ddlisa

Congratulations to Nick & Lisa on their recent engagement! So happy for you guys!

Moving forward we are STRONGLY ENCOURAGING everyone to post their weights, times, and scores to the comments section of the blog. It is such an easy way to reference your previous scores and see how you stack up to your former self. You enter “Whitey Bulger”,”Grace”,”Fran”,etc. into the search tab and the site populates all blogs containing those workouts. We will also be including links to the benchmark workouts. There you will see the information you posted. You don’t need to keep a journal you can just use the site as your reference. Remember, this isn’t only limited to benchmark workouts. You should be posting your front squats, row times, and any other important details. The more information the better. When you then see “1RM Front Squat”, “2k Row” all your notes will be included. That way you can make adjustments and have something to shoot for. Remember you are competing against yourself, with others around you.

WOD 1 (5 minutes)
“Whitey Bulger”
5 Minutes to complete:
500m Row
20 Burpee Lateral Jumps
AMRAP Squat Cleans (135/95) in the remaining time.

Level 2 – 15 burpees (115/75)
Level 1 – 10 burpees (95/55)

Here are the comments posted for Whitey Bulger from 10/10/12. Only a few of you recorded your scores. Lets change that moving forward!

Rest 7-10 minutes

WOD 2
400m run
80 Double Unders
300m Run
60 Double Unders
200m Run
40 Double Unders
100m Run
20 Double Unders

Level 2- 40-30-20-10 Double Unders
Level 1- 160-120-80-40 Singles

Conditioning Class – WOD
Death by Burpees
At the start of minute 1, complete 1 burpee. At minute 2, complete 2 burpees. Continue until you cannot complete the prescribed number of burpees in the minute.

Conditioning Class – Core
10 Jane Fondas/leg
10 Bridges
50 Hollow Rocks
10 Bridges
10 Jane Fondas/leg

DISCUSSION 14 Comments

  1. Brian M. Maser 09/06/2014 at 10:25 am

    Whitey – Great WOD – 15 reps Rx
    WOD2 – 8:24 Rx

  2. JonesMike 09/05/2014 at 11:08 pm

    17/8something

  3. Paul Lashway 09/05/2014 at 6:29 pm

    Whitey: 13RX
    Wod2: 7:14rx.

  4. Tom Kuchenreuther 09/05/2014 at 5:31 pm

    Whitey: 12 reps RX
    WOD2: 11:00 RX

  5. Kendra 09/05/2014 at 12:56 am

    Whitey 2012: 8 reps, 15 burpees, 45#
    Whitey 2014: 9 reps, 15 burpees, 75#

    Wod2: 9:18 L2. After Whitey, dubs were a mess

  6. Joel 09/05/2014 at 12:49 am

    Whitey: Really didn’t go well. Had 2 minutes to get just one and failed all squat clean attempts. So, a ZERO RX goes in the books. Probably should have scaled this one but hit 2 at 135 in the warmup no problem so I thought I had it. I should have known a body weight squat clean would not be in the cards after a 500 and 20 burpees. Lesson learned but I will be trying this one again soon.
    WOD2: 10:19 L1

  7. Serge Didenko 09/05/2014 at 12:42 am

    12 Reps RX, 7:56 RX

  8. Mike Green 09/05/2014 at 12:16 am

    Whitey Bulger:12 reps (95#)
    WOD2: 7:24 Level 2(40,30,20,10 Double unders). Congrats Nick!

  9. aarones 09/04/2014 at 3:38 pm

    Whitey: 12 reps (115lbs)
    WOD2: 7:22

  10. Alec 09/04/2014 at 2:58 pm

    Congrats Nick and Lisa!

    Death by Burpees: 18+17

  11. Jule 09/04/2014 at 2:00 pm

    Whitey: 3 Reps
    WOD2: 7:13

  12. Marc Piccuirro 09/04/2014 at 11:36 am

    Yah coach Nick!!!!!
    Whitey 10/12: 6 reps
    Whitey 9/14: 20 reps
    Wod2: 8:02
    530HTK