Congratulations First Responders!

Feb 13th, 2015

Category: CrossFit

Congratulations First Responders!

FRC8

fr2 The 8th Annual First Responders Challenge hosted by Cynergy Crossfit has concluded! Crossfit Southie had 2 teams representing in a 4 week tournament that ended with the final event taking place at Bay State Crossfit. The Shamrockers 2 consisting of Jenn, Kristin, Brian, Mike and Will shared some memorable highlights and big time performances from all the athletes. The Shamrockers 1 consisting of Chris, James, Shane, and Mike were able take 3rd overall without the contributions from Joe Masley and Mike Jones (prior commitment, injury).IMG_9482

These individuals are not just great athletes, amazing members of our community but outstanding citizens outside of the gym. They are firefighters, police officers, corrections officers, active military, FBI agents, etc who are sworn to protect and serve YOU. Every day they put their life on the line allowing you to enjoy your freedom. Next time you see them please extend your gratitude by saying thank you for all that they do!

To see all of the photos from the 2015 First Responders Challenge click here!!

Day 18 of the Nutritional Challenge please log HERE.

pull upsFree Gymnastics Seminar here at Crossfit Southie this Saturday!
Just a friendly reminder that we will be hosting our Gymnastic seminar this weekend so if you are thinking about doing it sign up today! This mini seminar will give you the opportunity to work on your pullups, double unders, and handstand holds/walks! Crossfit Southie will be hosting an hour and a half seminar dedicated solely to the skills required to master and perfect those pullups, handstands and rope work. To give you a brief inside scoop the pullup portion of the seminar will cover an explanation of the kip, basic kipping drills, how to utilize the bands in a workout, linking together multiple reps, and butterfly pullups for more advanced athletes. We will break it down in a similar fashion for the other two skills as well. Groups will be broken up according to skill level so that athletes will gain the most from the session.  Don’t hesitate to sign up, there is always something that could use a little more improvement to become more proficient athlete. This seminar is free for CFS members and open to CrossFit athletes outside of the Southie community for $20, so convince some friends to join you! Click HERE to sign up!

Date: Saturday, February 14th
Time: 11:30-1 pm
Location: Southie Green
Cost: Free to CFS members!
What to bring: your own jump-rope if you have one and a willingness to learn!
Sign UpHERE

Strength
Front Squat
3-3-3-3-3

WOD
4 Rounds
8 Squat Cleans (155,105)
10 Ring Dips
12 KettleBell Swings (2,1.5)

Level 3 (135,95); (1.5, 1)
Level 2- (115,80); (1, 0.75)
Level 1- (95,55); (0.75, 0.5)

DISCUSSION 11 Comments

  1. Ryan Gould 02/15/2015 at 10:08 pm

    FS: #185 x 3
    WOD: 14:04, #95 squat clean, 1.5 pd

  2. Jason 02/15/2015 at 3:44 am

    225×3.. felt good, getting back to it is exciting.
    9:59 115#/1.5pood on the wod

  3. JBo 02/14/2015 at 1:00 am

    First day back since last Thursday thanks to Mother Nature all the havoc she was wrought. I’m starting to see a pattern. When I’m off for a long stretch like this, I often get a PR on the strength portion, but have a really tough time during the WOD.
    Front Squat: 225×3 (new 3RM by 5lbs). It’s been a LONG time since I’ve seen gains on front squat so I’m pretty psyched about this one. Thanks to Josh for his help throughout…and also to Chuck for the pep talk ahead of the PR attempt!
    WOD: 14:13 at 120lbs/purple band/1.25pd

    • JBo 02/14/2015 at 1:03 am

      Let me redo that first sentence. It has failed the JBo grammar check.
      First day back since last Thursday thanks to Mother Nature and all the havoc she has wrought.

  4. lizowiz 02/13/2015 at 3:37 pm

    FS: 160×3
    Wod: 11:20 rx with purple band on dips

  5. CashLady 02/13/2015 at 2:56 pm

    FS: 145×3, 155×2
    WOD: 10:52 L3 with Purple bands on RDs

  6. Alec 02/13/2015 at 2:28 pm

    In other news, I’m glad this bill didn’t pass in Montana:

    http://abc7news.com/fashion/bill-to-ban-yoga-pants-doesnt-pass/514570/

  7. Brian M. Maser 02/13/2015 at 1:53 pm

    FS: Chain Gang with Alec – 270×3 w/ 20# chains
    WOD: 11:43 Rx+ Team Hardo 88# KB swings

  8. Petra 02/13/2015 at 1:52 pm

    Congrats to the Shamrockers 1&2!

    Strength: 125#
    WOD: 10:37 @95# otherwise rx

  9. Frawls 02/13/2015 at 1:41 pm

    FS: 185×3 w/ 40# chains.
    WOD: 11:23 Rx

  10. Alec 02/13/2015 at 1:12 pm

    First post!

    265×3 with chainz, 10:21Rx on metcon.

    Happy Friday! I’m so excited for yet another snow storm Saturday night!