The Keys to Success

Jul 11th, 2013

Category: CrossFit

The Keys to Success

We will be hosting a free pull up seminar for all members this Saturday at 1pm.  

Click here for more details and to register!

keyholder

Check it out!  Our good good buddy and fellow CFS CrossFitter Greg Fisher hand crafted this key holder up for us.  No more worrying about misplacing your keys.  Hang them out on the outside of the cubby near the main door in Southie Green.

Strength
Power Snatch
2-2-2-2-2

WOD
5 rounds
5 Power Snatches (135,95)
10 Burpees
40 Double Unders

Level 2-(115,75)
Level 1- (95,65)

DISCUSSION 12 Comments

  1. nicole dholakia 07/12/2013 at 2:51 am

    Power snatch: 90x 2, PR city!
    WOD: 17:07, 75/20 dubs
    Nick D was doing his fair share of laying down the law in the warm-up at 7:30 tonight, I mean who does he think he is, a coach or something? Geez;) All and all I’m just glad I wasn’t alone tonight. I also might add that Matt is a squat snatch beast!! Killer form and he was making those heavy snatches his bitch, no doubt!

  2. Jenna Lamy 07/12/2013 at 2:30 am

    Power snatch: 65 x 1 – really need to work on my form.
    WOD: 13:50 @ 45 – single unders. The heat was a killer tonight – sweat was ridiculous, but definitely burned those calories! JBO – you warned me about the heat, and boy were you right!

    • JBo 07/12/2013 at 12:05 pm

      Haha…I know, right?! But that’s a good point, Jenna…we burned some extra calories for sure!

  3. Joel 07/12/2013 at 2:02 am

    Power Snatch: 75×2. Made the jump up to 95# but couldn’t get it. That was probably a dumb move…should have gone up slower. My technique is getting better so I am confident the weight will come. Like everything else I need more practice.

    WOD: 15:02 75, 80 singles. DUBZ have escaped me again. Just need to practice.

  4. jason barrow 07/12/2013 at 1:23 am

    Awesome night: 7PM crew in full effect including a special guest of Mandy Cash, DJ TJ spinning Throwback Thursdays, got to share a platform with JT, snatches and dubs. If only there were no burpees involved I’d say it was a perfect night.

    JOSE is the best pre-workout supplement on the market, that dude’s mere presence has me bouncing off the walls. Really glad he ended up at Southie.

    Power Snatch: 155×2
    WOD: 15:56 Rx

  5. Nick D'Ascensao 07/12/2013 at 1:08 am

    Snatch 125×2
    WOD: 15:25 115 20 dubs

  6. papa schurk 07/12/2013 at 12:42 am

    spent thursday with chuckie, flying solo at the 730am. mixed feelings about this one, should have been in my wheelhouse, but shoulder just wasn’t feeling right. and can we get some kind of air movement up top, geesh couldn’t breathe at all. had to walk outside a couple times for air. ok enuf bitching

    power snatch 135 x 2 failed at 155 several times (shoulder thingy but cleaned pretty easily though!)
    wod 24 and change @115# and 80 singles per round just couldn’t get any dub action going. and as usual fuck burpees .
    oh and special thanx to coach Nick D for coming in and banging it out 10 minutes faster than me and starting after i started my 2nd round, ego smacked upside its ugly head AGAIN!

  7. JBo 07/12/2013 at 12:27 am

    Well, it was bound to happen. After 2 days of loving the workouts, this one was a downright mess. I think my body has just about had it with the humidity. I don’t recall ever sweating as much IN MY ENTIRE LIFE as I did today. It’s an hour and 20 minutes later and I am STILL sweating!

    Power Snatch: 95×2 Was working on form more than anything. Thanks to Haley for advice on getting lower instead of wider at the catch. Things slowly starting to click.

    WOD: 15:43 BUT only 4 rounds and only 85lbs and only 20 dubs per round. Not my proudest CFS moment!

    Instead of dwelling on the negatives, though, a couple of the rounds of dubs were some of the smoothest I’ve ever had. And taking my time to ensure proper form on the snatches should only pay off in the long run.

    And lastly, sweating through these workouts should only be making us stronger so that when we go back to a more reasonable temperature/humidity level, we’ll be flying through the WOD’s. Hang in there everyone!
    Jason–curious to see what you thought of the workout. I saw your face in the middle of the warm up, as I was taking off, and the look in your eyes was like “this is going to be one long & grueling hour!”

    • jason barrow 07/12/2013 at 1:10 am

      Hah! That face was because TJ was RELENTLESS during the warmup: Pick up your ropes, do singles, ropes down, 10 air squats, grab your ropes, left foot only, right foot only, ropes down, do a fran, run a 5k, go next door to the new space and assemble equipment for time. It was ridiculous.

      You were SUPER high on the last couple days, I felt nowhere near like that, certainly not at all last night. I was starting to worry that I was on a little downward slope. But I loved tonight. This stuff sure has a way of balancing out.

      • JBo 07/12/2013 at 1:52 am

        Haha you are too funny!
        I know he was definitely relentless during the warm up. I started sweating like no one’s business during that thing and there was no turning back.
        Wow…awesome job tonight, buddy. Your snatch and dubs skills are FAR superior to mine. I’m envious. I can hold my own on burpees though. : )
        Tomorrow night looks like the perfect opportunity for a front squat PR. Shooting for 215lbs. Gonna try to get there early for the 4:30 class. Have a great weekend!

  8. Manny Rodriguez 07/11/2013 at 12:20 pm

    155*x1 rm
    16:30 L2 took 7am class today going on a 2wks vaca to DR n Punta Cana..i’ll def miss 7pm crew, keep up the gd work..#7pmcrew #crossfitsouthie