Benchmark: “Whitey Bulger”

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. 

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