CFS Annual Holiday Party Tonight!

Dec 1st, 2018

Category: CrossFit

CFS Annual Holiday Party Tonight!

Best Night of the Year

Don’t forget about the Jingle Bell Road Race today – right in our backyard! There are two youth race options that kick off at 9AM, and the 5K begins at 10AM. This is an excellent opportunity for some extra outdoor fitness before the party tonight! More details can be found here.

CFS Annual Holiday Party – TONIGHT!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/1 8PM-???
Location: The Social Register
401 D Street, Boston

CrossFit Breathing/Bracing Seminar – TOMORROW! Sunday, 12/2 @ 11AM
We are happy to be hosting Bruce Stockton from Boston University for a FREE Breathing & Bracing Seminar tomorrow at 11AM in Southie Orange. This presentation is totally free and will run about 60 minutes. Everyone will benefit from this, coaches & athletes alike. Come in for a Sunday sweat session and stick around for the presentation! Read below for more info from Bruce!:

Hi CrossFit Southie! My name is Bruce Stockton, I’m a competitive weightlifter and 3rd year physical therapy student at Boston University. In my final year I’ve been working on a practicum presentation looking at the most optimal ways to breathe and brace in the sports of weightlifting and CrossFit.

What can you expect to learn? We’ll cover how your breathing style can improve or hinder your performance, benefits of certain breathing techniques over others, when, how, and why use a lifting belt, simple ways to build this into your warmup or recovery work, and of course how it can help you move fast and lift heavy! I’ll do a little presenting, then we’ll get up and move and do a mini workshop, then finish off with some Q and A.

This presentation is for YOU, the athlete! As a weightlifter I like heavy things, so this isn’t going to be your typical PT presentation. Hope to see you there!

Warm-up
EMOM 6
Run 200m
Bike 10/8 Cals
50 Double Unders
*Scale distance/dubs as needed

WOD
– 1200m Run –
Then 3 Rounds
3 Power Snatches (115,75)
6 Thrusters
9 Toes to Bar

– 1.5/1.2 mile Bike –
Then 2 Rounds
3 Power Snatches (135,95)
6 Thrusters
9 Toes to Bar

– 120 Double Unders –
Then 1 Round
3 Power Snatches (155,105)
6 Thrusters
9 Toes to Bar

*There is no designated rest between the 3 separate segments. Have weights ready to add to your bar and then continue to the next part of the workout.

Level 3- (115,75)(125,85) (135,95)
Level 2- (95,55)(105,65) (115,75)
Level 1- (75,35)(85,45) (95,55)
ADV – (135/95)(155/105) (175/115)

Coaches NoteWhen determining weight, choose based on your snatch. The first interval should be touch and go. For the 2nd interval choose a challenging weight that you could cycle but may choose to do singles. The end weight should be heavy and challenging singles that you need to stop and set yourself before each one.

Extra Work
Work up to a max weight for the complex with DBs
4 Hang Power Cleans
4 Front Squats
4 STOH

DISCUSSION 3 Comments

  1. Brian Campbell 12/01/2018 at 8:39 pm

    20:53 Adv

  2. Ryan Gould 12/01/2018 at 7:34 pm

    WOD: 27:17 L3 (KB swings x2/thrusters/WB jack knives)

    KB: 1.25/1.5/2 pd
    Thruster: 115/125/135
    WB: 14# ball

  3. Sean Flannery 12/01/2018 at 2:15 pm

    WOD; 24:47 Adv
    Extra: 71.5# db’s