CrossFitWOD

21-15-9… Damn You Fine!

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Bill Fox

Benchmark/Strength Schedule – Click Here

Schedule Update…
Today – Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only.

Warm-up
2 Rounds
45s on 15s rest & rotate
Squat Jumps
Barbell Upright Rows
Ring support

Strength
Power Clean
2-2-2-2-2

WOD
21-15-9
Hang Power Clean (135,95)
Ring Dip

Level 2- (115,75)
Level 1- (95.55), Push-up
ADV – (155/105), Strict Dips

At Home WOD
ASCENDING AMRAP: 8
4 Burpees
4 Jumping Squats
4 Jack Knives
8,8,8,12,12,12,16,16,16,…. etc

then

Downward Dog – 2:00 Total
Foam Roll Mid Back – 3:00 Total




+ + + / Round

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Tom

MDW Schedule Update
Saturday 5/25: We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting.
Sunday 5/26: All Levels classes at 9,10,11,12. No Endurance.
Monday 5/27: Memorial Day! All Levels classes at 9AM & 10AM only.

Summer Babysitting Update
Please note, there will be no babysitting on the following dates: 5/25, 6/1, 6,15, 6/22. We apologize for the inconvenience!

Warm-up
Outdoor Banded Partner Dynamic Warm Up!
-lateral high knees
– lunges
– reverse shuffle
-bear crawl
-band run
– lateral shuffle

2 – 200m Shuttle Sprints
300 to 400 to 200 to 400m
Start lying down, must stop facing the same direction each time.

Mobility
Quad Mash
Calf Mash

WOD
Every 5 Minutes for 25 Minutes
500m Row
10 Front Squats (135/95)
50 Double Unders

*First round should take around 3 minutes and 30 second

+20/10lbs Each Round. Subtract 1 Rep from the Front Squat Each round.
Example:
0:00 10 Reps @135
5:00 9 Reps @155
10:00 8 Reps @175
15:00 7 Reps @195
20:00 6 Reps @215

Level 3 135,95 +10/5 Reps
Level 2 – 115,75 (+10/5)
Level 1 -300m; (95,45)

*Athletes are welcome to use a rack but it will be considered a scaling option

Extra Work
Teams of 2
P1-100’ Sled Push (2/1 45# Plates
P2-AMRAP Handstand Push-Up
Switch
P1-100’ Sled Push (3/2)
P2-Strict HSPU
Switch
P1-100’ Sled Push (4/3)
P2- Deficit HSPU (3”/2”)
Swtich
*Score is Time and HSPU Reps




Member Spotlight – Alex Spear!

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Alex

Parking Update today – Normal class schedule today- Paving has been delayed, parking is available today in our normal southie parking spaces 

Memorial Day Schedule
Saturday – We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting.
Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only.

Member Spotlight – Alex Spear!
We’d like to congratulate Alex Spear on our newest Member Spotlight! Alex has been a hard worker since his start here. You can always find him putting in extra time and he welcomes any coaching feedback with such a positive attitude!

Alex has really embraced the CFS community. Most recently he was a part of our Ragnar Relay team. The team placed 24th out of 313 teams! Even better they had an amazing time running 200 miles together and it showed. Alex also competed in our In-House Throwdown with team “Kipping Up With The Kardashians”!

Alex is always happy and willing to lend a hand when needed. He’s one of the first people to help set up or breakdown equipment at the end of class and it doesn’t go unnoticed! We’d like to thank him for being such a great party of the CFS fam! Check out his interview below. As part of being in our Member Spotlight Alex will also receive a FREE Half hour massage complitments of our amazing In-House Clinical Massage Therapist Natalie Johnson!

Name: Alex Spear
Profession: Private Wealth Management Analyst @ Morgan Stanley
When did you start at Crossfit Southie? Came over to CFS October 2018.

What is your Favorite movement and WOD?
For movement, anything on the bar (pullups, C2B, bar mups, T2B) and cleans.
For favorite WOD, either Murph or DT – nothing better than Hero WODs. Doing the workouts for a higher purpose and they’re a great way to honor and remember. Everyone takes the challenge and pushes harder. Not to mention they’re killer workouts!

Which Class do you Frequent?
7:30PM Orange! If I’m able to get over earlier I sometimes jump into the 7PM as well.

What has been your biggest accomplishment so far?
Without a doubt, dubs!

What are your Fitness Goals?
To always and continually improve on movements and get stronger – primarily snatching and OHS, among others. Also love doing longer endurance events. Ultimate goal I’m shooting for is an Ironman within the next year or two.

What is your Favorite Part of Crossfit?
A lot of things. Too many to count. But two that stick out:

1. Surroundings — I’ve never been a part of such a large community that’s after the same things — a group of badasses ready to get after it and support one another. Everyone works so hard every day, does extra workouts, and cares about helping others. Everyone’s dripping in sweat laying on the ground after workouts then wants more. What kind of surrounding could be better? And all of the coaches are incredible – thank you to all for your lead, help, and sustaining an amazing environment. Just happy and lucky to be a part of it.

In-House Throwdown Team “Kipping Up With The Kardashians”!

2. Mentality — CrossFit trains you to mentally prepare; to get ready to push yourself and put in your best max effort. Just “showing up” doesn’t get it done. You have to prepare and then attack the workouts, because that’s what everyone else is doing and how you improve. And that process translates to other parts of life — it’s helped me so much in other areas.

How did you get involved in CrossFit and what was your first WOD/experience?
Two close friends and CFS members (one former, one current) got me into it. Conor Murphy (former member) was my roommate in college and for a year in Boston. Since he started in college, he would always tell me about it and send me the workouts. Sean Gildea (current member) lives above me and we used to work out together at a different gym before starting crossfit. Sean got into CF well before me too and same thing – would constantly send me the wods and tell me I had to join. Can’t thank either of those beasts enough – just wish I started earlier.

I was initially drawn to the uniqueness of it. All the different movements and workouts looked crazy and fun and intense. Started trying out parts of CF wods, liked it, then tried some actual CF workouts/benchmarks – hooked. Conor eventually got me to join a crossfit gym in Boston in October 2017, and that’s where I started.

First legit wod I did in a CF gym was 30-20-10 pullups, pushups, and front rack lunge at 135. I was totally smoked after — arms/chest totally blown up from the pullups/pushups and then all those lunges. Dropped the bar so many times. But as everyone says after — you just want to come back and do more. Showed up after a day off and was introduced to OHS courtesy of Nancy. 75 OHS lit me up!

What are your hobbies outside of CrossFit?
Love country music and going to country concerts as often as possible – definitely a top one. Endurance events/races (as mentioned before), travelling up to Maine, and playing soccer are up there too. Also on about round 10 of watching The Office – definitely a hobby.

What’s a “Fun Fact” about you?
I don’t have too many fun facts, but hopefully this counts … a while back a buddy challenged me to a race to see who could correctly fill out a map of the countries of the world first. We both practiced/attempted for weeks and I think he ended up beating me to it. Once we both got it, the races became who could do it the fastest (with a 15 minute time cap – any Sporcle fans out there know). So because of it … I’ve got all the countries of the world down!

Warm-up
In 2 Minutes
15 Burpees
AMRAP Bandy Good Mornings
Rest :30

In 2 Minutes
15 Box Jumps w/ Step Down
AMRAP Bandy Side Steps (switch direction every 10)
Rest :30

In 2 Minutes
10 Burpee Box Jumps
AMRAP Bandy Strict Press

Strength
For 18 Minutes
Minute 1- 2 Deadlifts @85-90%
Minute 2- 5/3 Muscle-ups or 10 Ring Dips
Minute 3- Rest

WOD
30 Power Snatches (95,65)
30 Burpee Box Jumps
30 Overhead Squats (95/65)

Level 2- (75,50)
Level 1- (65,35), 20 Reps, Step-ups
ADV – (115/80); 27/24 box

Extra Work
2 Rounds
50/40 Cals Row
20 Strict HSPUs

ADV – 3 Rounds




Free WOD Day Next Thursday!

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#TBT – Burnt Toast in Full Effect

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening next Thursday, May 30th! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun With Friends

Member Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Memorial Day Schedule
Saturday – We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting
Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only

Warm Up
EMOM 8
1. 100m Sandbag Run
2. 10 Uneven Push Ups*
3. 10/8 Cal Bike
4. 7 Strict Toes to Bar

*Perform the uneven push up with one hand on the kettlebell and the other on the floor. Full range of motion – chest to deck. Do all 10 reps on one side, then switch sides during second round of EMOM.

Mobility
Shoulders
-Rolling thoracic Spine
-Banded Stretching

WOD
3 Rounds
300m Sandbag Run
15 Pull-ups
30 Push-ups
20/15 Calorie Bike
15 Toes to Bar
30 Sit-ups

Rest 2 Minutes

Level 2 – 10 &20 Reps; 15/10 Calorie Bike
Level 1 – 200m sandbag- 10 & 15 Reps; 12/8 Calorie Bike
ADV – 10 Bar Muscle Ups

Conditioning 4:45PM in Southie Orange
4 Rounds
In 3 Minutes complete
300m Sandbag Carry (4,3)
Then AMRAP
Calorie Row

Rest 1 Minute

In 3 Minutes complete
15/12 Calorie Bike
Then AMRAP
Ski Erg

Rest 1 Minute




No Hot Water in Southie Green

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Meg

There will be no Hot Water in Southie Green in the am.  Hot water heater blew and will hopefully be replaced today.  Hot water in Southie Orange is currently working.  Thank you for your patience.

Memorial Day Schedule
Friday – Normal class schedule – Asphalt company will be paving the lot at 730am and there will be no parking in the lot. Please park on the Street or over in Peter Welch’s lot.
Saturday – We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting.  There will also be no babysitting on June 1st as Joelle is out of town.
Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only

Liam’s Lucky Charms’ Cornhole Tournament to benefit MS

10th Annual Cornhole Tournament to benefit MS hosted by our very own Colm Kennedy
Location – Carson Place 180 Mt. Vernon Street, Dorchester, MA – next to Carson beach
Time – 12PM Saturday – June 1st

Warm-up
:90 Jump Rope
:90 Plank Hold
:60 Double Unders
:60 Hollow Hold
:30 Double/Triple Unders
:30 V-ups
1 minute of inchworms

Then, grab kettlebells:
1 Round
20 Clam Shells each side
10 Russian Swings
10 American Swings
10 Goblet Lunges
20 Clam Shells each side

Mobility
Quad Rolling

Strength
EMOM7
Box Squat
2 Reps

Rest 1 Minute

E2MOM6
3 Back Squats @80%

WOD
4 Rounds
1 Minute Max KB Swings (1.5,1)
1 Minute Max KB Lunges (1.5,1)
1 Minute Max Double Unders
1 Minute Rest

3 Separate scores= Total Swings, Lunges, Double Unders

Level 2- 1, 0.75
Level 1- 0.75, 0.5, Singles
ADV – Single Arm OH lunge, Heavy Rope

Extra Work
21-15-9
Assault Bike
Burpee Box Jump




Farewell Coach Yosh

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We would like to extend a big thank you and farewell to Coach Yosh who is moving at the end of the month. Yosh is an OG crossfitter and has been a great friend of the CFS community for a long time! Over the past two years Yosh has been a great asset on our coaching staff. Yosh holds a USAW L1 certification as well as his L1 Crossfit Certification. He has headed up our Oly Programming and coaching for our Saturday classes, and during the week he would assist in general class. Regardless of whether Yosh was in class or not, you could always count on him to happily help a willing athlete. His passion for coaching shined through in his time here. Yosh would also take time out of his weekends to coach and show up to several USAW lifting meets for multiple CFS athletes. We’re really going to miss having him around the box and wish him the best of luck on his move!

Warm-up
400m Run
Then 2 Rounds
10 Hang Muscle Clean
10 Front Squat w/ Pause
10 Strict Press
*Add weight for second round if able

Strength
EMOM10
1 Power Clean
1 Hang Squat clean

WOD
400m run
15 Clean & Jerks, 135/95
3 Rope Climbs, 15 ft.
400m run
12 Clean & Jerks, 135/95
2 Rope Climbs, 15 ft.
400m run
9 Clean & Jerks, 135/95
1 Rope Climb, 15 ft.

Level 2- 115,75- 1 Climb
Level 1- 95,55- 3-2-1 pull to stands
ADV – Legless

Extra Work
3 Rounds
2 Minute AMRAP
15/12 Cal Assault Bike
Mar Reps Air Squats

Rest 1 minute

2 Minute AMRAP
15/12 Cal Ski Erg
Max Reps Push Ups

Rest 1 Minute




WallBall Biathlon

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Carmen

Warm-up
500m Row

Then
2 Rounds
10 Low to High Kneeling Medball Cross Cops (per side)
-20 Bandy Side Steps w/ Legs Completely Straight (per side)
-10 Banded Glute Bridges

Accessory
3 Rounds for Quality
8 Single Leg Glute Bridges x Side
8 Wall Assisted Single Leg Deadlifts x Side

WOD
Wallball Biathlon
1000m Row
40 Wallballs
750m Row
30 Wallballs
500m Row
20 Wallballs
250m Row
10 Wallballs

-Each time you break up your wallballs complete 8 burpees. Before returning to your set.

Level 2- 750-600-500-250 Row, 30-20-15-10 Reps
Level 1- 600-400-300-200 Row
20-15-10-5 Reps
ADV – 30/20lb Wall Ball

Extra Work
10-8-6-4-2
Snatch (165/110)
Ring Muscle Up

Scale Power Snatch weight as necessary and use bands and/or cut bar muups in 1/2

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
3 Minutes For Max Cals/Reps/Distance
1 Minute Rest

2 Rounds
1. Row for Cals
2. Run X Distance or Cals on Air Runner
3. Bike for Cals
4. 3 Minute AMRAP – 5 burpees/20 Double Unders




Sweat out the Scaries

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Cherie

Benchmark/Strength Schedule – Click Here

Warm-up
3 Minutes of Jump Rope

Then
3 Rounds
10 Scap Push ups
10 Bandy lateral shoulder steps in each direction

Strength
Bench Press
3-3-3-3-3
2. Pendlay Row
5-5-5-5-5

WOD
12 Minute AMRAP
15 Deadlifts (185,115)
10 Ring Dips
45 Double Unders

Level 2- (135,95)
Level 1- (95, 65), Bench Dips

At Home WOD
3 Rounds
20 Reps Each
– Side Lying Leg Raises x Side
– Hollow Rocks
– Supermans
– Plank Ups

then

Moon the Skies – 5 Total
Alternating Scorpions – 20 Reps Total

CFS Endurance Sunday – Southie Orange 10AM

7 Min. Per Station

Descending Triplet

Reverse Order if completed before time expires.

2 minutes rest between stations

1. Run

Run – 300m, 250m, 200m, 100m, 50m

Push Ups – 16 to 8 (by 2’s) / 14 to 6 (by 2’s)

Ab Mat Sit Ups – 45 to 5 (by 10’s)

2. Bike

Bike Cals – M: 15 to 3 (by 3’s) / W: 12 to 4 (by 2’s)

KB Curtsey Lunges – 16 to 8 (by 2’s) total

KB Lying Triceps Extensions – 16 to 8 (by 2’s)

3. Ski

Ski M: 18 to 10 (by 2’s) / W: 14 to 6 (by 2’s)

SA KB Cleans (e.s) – 16 to 8 (by 2’s)

Box Step Ups (no weight, move fast) (e.s) – 16 to 8 (by 2’s)

4. Row

Row Cals – M: 18 to 10 (by 2’s) / W: 14 to 6 (by 2’s)

Lateral Hops Over Rower – 16 to 8 (by 2’s)

Ring Rows – 16 to 8 (by 2’s)




Team Building Exercise

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Adam

Nutrition Challenge Lecture TODAY at 11AM!
Are you looking for a simple yet effective way to jumpstart your nutrition goals before summer is in full swing? Look no further! We are excited to launch a new nutrition challenge beginning on Tuesday, May 28th (after MDW!), through June 25th (before July 4th festivities!). Join us TODAY for an informational lecture with Coach Michelle. We will meet in the back room of Southie Green at 11AM.

Can’t make the lecture but still want to participate? No worries! Click HERE to read the rules of this challenge! Shoot us an email if you have any questions.

If you are interested in participating, please click HERE.

Other Important Dates:
Week of May 19th: Weigh-ins & Benchmark Workouts
Tuesday, May 28th: Challenge Begins!
Week of June 23rd: Weigh-ins & Benchmark Workouts Retest
Tuesday, June 25th: Challenge Ends!

Warm-up
Partner Up!
Run 1 Loop as a Team
P1- 20 Lateral Up & Overs
P2- Strict Pull Ups or Negatives
Switch
P1- 20/15 Cal Row
P2- Inchworms w/ Push Up
Switch

Midline
3 Rounds
20 Hollow Rocks
40 Bicycle Abs
20 Sit-ups

Partner WOD
800m Run as a Team
Then
70 Chest to Bar Pull-ups
80 Box Jumps Overs
90 Shoulder to Overhead (115,75)
100 Calories on the Rower
Then
800m Run as a Team

Level 2 – -10 Reps
Level 1 -20 Reps, 400m Run, (75,45)

Extra Work
100′ Sled Push (3/2)
21 Toes To Bar
150′ Sled Push
15 Toes To Bar
200′ Sled Push
9 Toes To Bar




Each for Time on a Friday

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Lila

Spring Nutrition Challenge – Info Lecture TOMORROW at 11AM!
Are you looking for a simple yet effective way to jumpstart your nutrition goals before summer is in full swing? Look no further! We are excited to launch a new nutrition challenge beginning on Tuesday, May 28th (after MDW!), through June 25th (before July 4th festivities!).

The rules and tracking of this challenge will not be as strict as past challenges; however, the goal remains the same: fuel our body with as many whole, healthy foods as possible and develop as many healthy, sustainable practices outside of the gym as possible.

Everyone can benefit from this challenge! Whether you are brand new to CrossFit & nutrition, or if you are a nutrition challenge veteran, we encourage you to sign up! If you are interested in participating, please click HERE.

Important Dates:
Saturday, May 18th @ 11AM: Introductory Lecture w/ Coach Michelle Boutet, RD
Week of May 19th: Weigh-ins & Benchmark Workouts
Tuesday, May 28th: Challenge Begins!
Week of June 23rd: Weigh-ins & Benchmark Workouts Retest
Tuesday, June 25th: Challenge Ends!

Warm-up
2 Rounds
1 Min Work/:30 Rest & Rotate
Bike
Prison Burpee Lateral Jumps
Kang Squats

Accessory
2 x 10
Weighted Glute Bridges
Romanian Deadlifts (light weight)

WOD
Each for Time
At 0:00
3 Rounds
20/15 Calorie Bike
15 Back Squats (135, 95)

At 9:00
8 Rounds
3 Power Cleans (135,95)
6 Burpee Lateral Jumps

At 18:00
20/15 Calorie Bike
15 Back Squats (135,95)
20 Burpee Lateral jumps
10 Power Cleans (135,95)

Level 3- 15/10 Calorie bike (115,75)
Level 2- 10/8 Calorie Bike (95,55)

Extra Work
2 Rounds of
28 GHD’s
100’ HS Walk

*Scale HS walk to 50ft or 6 Wall Climbs




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