Bootcamp is Back! – CFS

Aug 21st, 2017

Category: CrossFit

Bootcamp is Back! – CFS

James


CrossFit Southie Bootcamp is BACK in September!

After a brief hiatus for the summer, we’re excited that CFs Bootcamp will be back in September! This program is a community-based, high energy, circuit conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average bootcamp, but a little less intense than CrossFit. It’s great for anyone looking to jumpstart weight loss, improve overall conditioning, or ramp up for general CrossFit classes.

Dates: Friday, September 1st – Friday, September 29th
Weekdays: Mondays, Wednesdays & Fridays
Time: 6:30AM-7:30AM
Where: 385 Dorchester Avenue, South Boston
Price: $149*
*Includes 3 free bonus classes per week! Mobility class (Saturday, 12pm) & Endurance class (Monday & Thursday, 4:45pm).

For more information or to sign up for the September session, please click HERE.

Bootcamp Referral Bonus:
Got a friend who is interested in getting started? Refer them to the September bootcamp session and receive $50 off of your next monthly membership payment! Just make sure they mention your name when they sign in for their first class.

Throwback Midline Stabilization Post
Midline stabilization is essential for effective functional movement. The midline is the entire spine, and its stability is dependent not just on the core, but also on all the prime movers of the body, including the hip, glutes, and hamstrings. Excessive tightness in any of the prime movers will affect the core muscles, often resulting in low back pain.

Activating our core and glute muscles prior to a lift will make us more aware of our midline and prepare our spine for proper loading. Often when putting weight overhead without an active midline causes an athlete to hyper-extend at the low back, resulting in an unfavorable overhead position. Tightening the core and squeezing the glutes will reposition the athlete from an anterior pelvic tilt to a neutral pelvic position.

The picture on the left shows a good spinal position. The picture on the right shows a poor overhead postition due to an anterior pelvic position and the loss of midline.

Our midline stability improves through practicing functional movements. The front squat and the overhead squat are both exercises that require a lot of core strength, and practicing them will build a great deal of core strength.

Warm-up
EMOM 6
1. 15/12 Cal Row
2. 20 Lateral Up & Overs
3. 14 Plank Knee to Elbow*

Accessory
3×10
Banded Pull Aparts
Push-up + Knee Tuck with feet in low rings

Strength
1. Press
5-5-5
2. Push-press
2-2-2-2

WOD
15 Minute AMRAP
5 Clean & Jerks (155,105)
10 Box Jumps
15/12 Calorie Row

Level 3- 135,95
Level 2- 115,75
Level 1- 95,45
ADV- 185, 125 (27/24) box jump

DISCUSSION 11 Comments

  1. Ryan Gould 08/22/2017 at 2:18 am

    SP: 95×5
    PP: 135×2

    WOD: 5+3 …throwdown with Trev ends in a “tie”

  2. andrea 08/22/2017 at 1:52 am

    press- 105
    push press- 160
    wod- 7 ADV

  3. Chad Kucera 08/22/2017 at 1:22 am

    Strict Press: 135
    Push press: 215
    WOD: 6+15 Rx

  4. Michael Byrnes 08/22/2017 at 1:04 am

    Strict: 155
    PP: 235
    WOD: 6+2 ADV

  5. Jason Barrow 08/22/2017 at 12:56 am

    Press: 95×5
    Push Press: 135×2
    WOD: 5+15 Rx

  6. Trevor 08/22/2017 at 12:35 am

    95-135

    5+3 Rx.

  7. Dan Palermo 08/22/2017 at 12:10 am

    95-135
    5+9 RX

  8. Ben Brauer 08/21/2017 at 3:14 pm

    Press: 125
    Push press:215
    WOD: 6+29 Rx

  9. Alec 08/21/2017 at 2:03 pm

    5+3 ADV.

  10. Sean Flannery 08/21/2017 at 1:05 pm

    Press: 149#
    PP: 226#
    WOD: 5+1 Adv