CrossFitWOD

Free WOD Day Next Thursday!

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#TBT – SUPER Throw Back. Tell us What You Remember!!!!

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, June 27th! 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.

3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week! You can register by clicking HERE

*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!

Warm Up
4 Rounds
:20 on/:10 off
Double Unders
L-Sit or Ring Support

Strength
EMOM8
5 Single Leg Deadlifts – movement demo
(RDL with BB)
Odd- Left Leg
Even- Right Leg

Rest 2 Minutes

E2MOM8
2 Sumo Deadlifts – movement demo

WOD
3 Rounds
In 4 Minutes Complete
25 Kettlebell Swings (2,1.5)
10 Ring Dips
Then AMRAP Double Unders
Rest 1 Minute

Level 2 – 1.5,1
Level 1 -1,0.75, Single Unders
ADV – 5/3 Muscle-ups;

Conditioning 4:45PM in Southie Orange
“Jerry”
1 Mile Run
2000m Row
1 Mile Run




Benchmark WOD: “Fran”

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Fabian – Mid Beast Maker

Girls Gone Wild – Friday June 21st from 6-8PM**Teams will be posted Wednesday Night!
Join us for a great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one of the Classic Crossfit Girl WODs listed below. There will be scaling options for each WOD. We will make your teams and you will decide together which athlete will take on which girl. All are encouraged and welcome to throwdown! To register please fill out THIS FORM

* There will still be GENERAL CLASSES at 4 and 5pm this night. The 6 and 7pm classes will be cancelled. All are encouraged to come in. If you miss registration, come in anyway we will fit you in!

Teams of 5 Relay. Teammates must tag before proceeding on to the next portion of the workout.
*We will also have an advance option for smaller teams that would like to take on two or more girl WODS!

“Jackie”
1K Row
50 Thrusters (45/35)
30 Pull Ups

Intermediate – 35/25; 25 Pull Ups
Scaled – 750m Row; 30 Thrusters, 30 Jumping Pull Ups

“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

Intermediate – 15-12-9
Scaled – (65/35); Jumping Pull-Ups

“Karen”
150 Wall Ball (20/14)
Men – 10ft target
Women – 9ft target

Intermediate – (14/10)
Scaled – (14/10) 100 Reps

“Grace”
30 Clean and Jerks (135/95)

Intermediate – (95/65)
Scaled – (65/35)

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups

Intermediate – (185/125) 15-12-9
Scaled – (135/95) Hand Release Push-Ups

Watch Rich Froning’s Strategy on “Fran” During 2012 Crossfit Games

Warm-up
5 Minutes
:30 Hard/:30 Easy
Row, Bike, Ski or Air Runner

WOD 1 (10 min cap)
“FRAN”
21-15-9
Thrusters (95,65)
Pull-ups

Level 2- 75,50
Level 1- 50,35

Scores/Comments from 12/16/16
Scores/Comments from 9/21/15

Optional WOD 2
30/25 Bike*
50 Medball Sit-ups
30/25 Calorie Bike

ADV- GHD Medball Sit-ups
*Ski/Row Sub 35/30

Extra Work
5 Rounds
5 Power Cleans (185/125)
5 Deficit HSPUs (6’/4”)*

*Scale deficit to (3”/2”) or no deficit. Scale weight as necessary.
ADV – Rest 5 Mins & Repeat




Percentage Points

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James – New Skills, No Problem


Cryothletics at CFS – Saturday, June 22nd 9AM-12PM
We are excited to be hosting Cryothletics at CrossFit Southie on Saturday, June 22nd. If you’ve been curious about cryotherapy, now is your chance to try it out!

“Cryotherapy is a fast, non-invasive pain management and recovery treatment that exposes the body to extreme cooling in a controlled environment using vapourized liquid nitrogen. This revolutionary recovery technique is used by professional athletes as well everyday fitness enthusiasts and those who suffer from certain chronic illnesses to promote their recovery and improve overall health.”

The cost for a whole body cryotherapy session is usually $65 – but cryothletics will be here offering it to CFS members for just $30! The whole thing takes about 5 minutes and will leave you feeling refreshed and recovered like you’ve never been before. You can read more about the benefits of cryotherapy here.

This treatment can be done before or after a workout. Just note, you must be complete dry to enter the cryotherapy chamber. If you plan to book a session after your workout, please allow time to towel off and for your sweat to dry off 🙂

To reserve your session, click HERE.

Cryothletics portable cryotherapy chamber

Warm-up
Run 1 Loop
Then 2 Rounds:
5 Burpee Step Ups
10 Front Squats
20 Box Crunches

Strength
Squat Clean and Jerk – (click here for 315# C&J in Slow Mo)
Every 2 Minutes for 14 Minutes

2 Reps
1. 75%
2. 75%
3. 80%
4. 80%
5. 85%
6. 90%
7. 95%

WOD
3 Rounds
15 Power Cleans (135,95)
15 Burpee Box Jumps

Level 2 (115,75)
Level 1 (95,45), 10 Reps
ADV – don’t scale up; move faster

Extra Work
21-15-9
Assault Bike
Burpee to Pull Up Bar

ADV – rest 5 mins repeat




Member Spotlight – Toby Maguire

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Toby

Member Spotlight – Toby Maguire!
We are so excited to shine a spotlight on our longtime member Toby! We are so happy to have in this community. Toby is consistently here for the 5:30AM class. He goes above and beyond to work on mobility, conditioning and strength among other things. Toby is an inspiration to those around him. Most recently he climbed the Pegboard…you know that large piece of wood hanging in Southie Orange that looks like a human sized cribbage board, yeah he climbed that at 57 years young! The same one that games athletes use daily! That is just one example of how Toby’s hard work has paid off over the years! We’re lucky to have him here and look forward to seeing where his hard work takes him next.

For being featured in the Member Spotlight Toby will also receive a FREE Half Hour massage from our clinical massage therapist Natalie!

Toby with his family at Breckenridge

Name: Toby Maguire
Profession: I am an administrator at the MA Department of Elementary and Secondary Education. I work in an area that funds and supports adult education (GED and English language classes).

When did you start at Crossfit Southie? August 2015

What is your Favorite movement and WOD?
Rope climbs and rowing, which make up two thirds of my favorite WOD, Dork. Sometimes when I travel I will do a Murph variation in a hotel gym or playground. Last March my family traveled to Breckenridge, CO. On St. Patrick’s Day I did Murph (20xCindy) at 9,600 feet at the local gym. My time was probably the slowest ever for someone from Southie: 1:02:25.

Which Class do you Frequent?
5:30 am — I come early to get ahead of traffic and to have time after class for mobility and occasionally the extra work. It’s probably the same at all the classes, but the early morning gang is super motivated and supportive. It’s a great scene and terrific way to start the day.

What has been your biggest accomplishment so far?
Having Chris post my recent pegboard climb and rowing a PR at the end of the nutrition challenge.

What are your Fitness Goals?
My primary goal is to keep my wife interested in me. Additionally, we are about ten years from retirement, and I hope to be healthy and fit enough to enjoy those years. There’s increasing evidence about the long-term benefits of exercise. The CFS coaches, especially Retta, give me the advice and guidance to avoid injuries and get the most out of each day.

Toby with Carol…his “Primary Fitness Goal”

What is your Favorite Part of CrossFit?
In addition to the camaraderie and support that gets me through those 5:30 am classes, my favorite part of CrossFit is having scaled the WOD just right. Too often, when I first joined, I tried to do the prescribed weights. I’ve learned to ask and gauge how to best scale to get the most out of a class.

How did you get involved in CrossFit and what was your first WOD/experience?
My wife is a nurse at Boston Medical Center. When I was about to start my new job at DESE, she asked around about gyms in the area that had HIIT classes. I really didn’t know about CrossFit until I began. My intro class was with Chuck. There were three of us; we climbed the rope and cargo net; there was some rowing too. It was fun, and I was back the next day. I remember my first “12 Days of CrossFit Southie.” Goose was in such pain watching me attempt 11 overhead squats that he took the bar away from me and gave me a PVC pipe.

Toby with his favorite movement

What are your hobbies outside of CrossFit?
I’m a reader. I usually have two or three science fiction novels or mysteries going. I am never without a book.

What’s a “Fun Fact” about you?
I love to eat and to cook. I do most of the meal programming and spend my Sundays planning the week’s menu, shopping, and cooking.

Warm Up
2 Rounds
250m Row
200m Run
10 Bandy Good Mornings
10 Bandy Side Steps each way

Mobility
Hip/hamstring mobility

Strength
E4MOM12
Back Squat
10 Reps- Start moderate and climb as able

WOD
Each for Time
At 0:00, 6:00, 12:00
500m Row
400m Run

Record all Splits

Level 1- 250m Row-200m Run
ADV – all splits < 3:30men/3:45women

Extra Work
3 Rounds
100’ DB Front Rack Walking Lunges (50’s/35’s)
3 Rope Climbs

ADV – Pegboards

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)

2 Rounds

In 2 Minutes
Row for Max Calories
Rest 1 Minute

In 2 Minutes
Max Burpees
Rest 1 Minute

In 2 Minutes
Bike for Max Calories
Rest 1 Minute

In 2 Minutes
Max Burpee Box Jumps
Rest 1 Minute

In 2 Minutes
Max Calories on the Ski Erg
Rest 1 Minute

In 2 Minutes
Run 400m
Rest 1 Minute




STRICTly a Sunday Special

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LFG

Benchmark/Strength Schedule – Click Here

Warm-up
Partner Up!
3 Rounds
P1- 12/10 Cal Ski
P2- Overhead Barbell Hold (Pressing Grip)
Switch

Strength
Strict Press
EMOM5- 2 Rep
EMOM5- 1 Rep

WOD
30-20-10
Calorie Ski
Shoulder to Overhead (115,75)

Level 2- 95,45
Level 1- 75,35

*Row/Bike Sub = Same Cals

CFS Endurance Sunday – Southie Orange 10AM

Endurance Sprint WOD
5 x 200m Run (Rest 0:30 between each run)

Endurance WOD
In 6 Minutes
15/10 Cals Bike(To Start and at Minute 3)
21-15-9
Burpees
V-Ups

Rest 90 Seconds

In 6 Minutes
250m/200m Ski (To Start and at Minute 3)
21-15-9
Box Jump Overs
Hand Release Push-Ups

Rest 90 Seconds

In 6 Minutes
200m Run (To Start and at Minute 3)
21-15-9
KB Swings
Box Step-Ups

Rest 90 Seconds

In 6 Minutes
250m/200m Row (To Start and at Minute 3)
21-15-9
Double Unders x 3
Sit-Ups

At Home WOD
4 Rounds
7 Jack Knives
14 Plank Ups
21 Russian Twists x Side
28 Air Squats

then

10 Cat/Cows
10 Bird Dogs
1:00 Downward Dog




Flip It & Reverse It – No Babysitting Today

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Group Run

No babysitting today or next Saturday the 22nd.  Joelle is on vaca.  Babysitting will resume on Saturday June 29.


Cryothletics at CFS – Saturday, June 22nd 9AM-12PM
We are excited to be hosting Cryothletics at CrossFit Southie on Saturday, June 22nd. If you’ve been curious about cryotherapy, now is your chance to try it out!

“Cryotherapy is a fast, non-invasive pain management and recovery treatment that exposes the body to extreme cooling in a controlled environment using vapourized liquid nitrogen. This revolutionary recovery technique is used by professional athletes as well everyday fitness enthusiasts and those who suffer from certain chronic illnesses to promote their recovery and improve overall health.”

The cost for a whole body cryotherapy session is usually $65 – but cryothletics will be here offering it to CFS members for just $30! The whole thing takes about 5 minutes and will leave you feeling refreshed and recovered like you’ve never been before. You can read more about the benefits of cryotherapy here.

This treatment can be done before or after a workout. Just note, you must be complete dry to enter the cryotherapy chamber. If you plan to book a session after your workout, please allow time to towel off and for your sweat to dry off 🙂

To reserve your session, click HERE.

Cryothletics portable cryotherapy chamber

Warm-up
Grab a kb try the different lunge variations as a group
6 Goblet
3 Front Rack Each Side
3 Overhead Each Side

In 90 seconds:
50 Double Unders
AMRAP Russian Swings
-Rest 30 seconds-

In 90 seconds:
15/12 Calorie Bike
AMRAP Kettlebell Lunge variation
-Rest 30 seconds-

In 90 seconds:
100m Kettlebell Carry
AMRAP Strict Pull Ups or Negatives

Mobility
Quad & Calf Mash

WOD
120 Double Unders
60 Kettlebell Swings (1.5,1)
50 SA OH Kettlebell Lunges (1.5/1)
40/30 Calorie Bike
30 Chest to Bar Pull-ups
200m Kettlebell Carry/Run

Rest 5 Minutes THEN
Complete In Reverse Order

Level 2- (1,0.75), 20 pull-ups, 60 Double Unders
Level 1- (0.75,0.5),15 pull-ups, 200 Singles

*sub front rack lunge or goblet lunge where need be

Extra Work
3 rounds of
30 GHD’s*
100m sled push (90/45) on the sled

ADV – 40 GHDs
*Scale GHD’s to 20 or sub abmat situps




Power or Nah?

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Toby

No babysitting this Saturday or next Saturday the 22nd.  Joelle is on vaca.  Babysitting will resume on Saturday July 6th.

Warm-up
2 Rounds
10 Push Ups
50’ Plate Drag
15 Bandy Presses
50’ Duck Walk
15 Banded Good Mornings

Strength
EMOM10
2 Power Snatches (85-90%)

WOD
In 4 minutes complete
21 Deadlifts (225,155)
Then AMRAP
10 Push-ups
10 Wallballs

Rest 2 Minutes

In 4 minutes complete
15 Deadlifts (255,170)
Then AMRAP
10 Push-ups
10 Wallballs

Rest 2 Minutes

In 4 minutes complete
9 Deadlifts (275,185)
Then AMRAP
10 Push-ups
10 Wallballs

Level 3 (225,135)(235,145) (245,155)
Level 2- (185,115 +20lbs)
Level 1- (135,95 +10 lbs), Regular Push-ups
ADV- Handstand Push-ups (300, 195)

Extra Work
Ski Erg 6 x 25/20 Cals
Rest 45s between each interval
Adv – 12 intervals




Southie On The Beach Volleyball!

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Jenny

Southie On The Beach Volleyball!
Join us for an awesome day of fun in the sun! We’re setting up for our 3rd year of Beach Volleyball! Come by for some friendly competition! We’ll also have corn-hole and spike ball, or just come by to chill with us and enjoy this summer weather! Volleyball teams are made on the fly. For more information check out our Facebook Invite HERE


Date/Time: Sunday, June 30th/9:30AM start
Location: Carson Beach in Southie
Cost: FREE

Warm Up
Partner Up!
Run long way to 200M Line with one Med Ball

Med Ball Partner Warm Up
-Chest Pass
-Sumo Throw
-Side Toss
-Burpee Toss
-Seated Russian Twist

Accessory
3 Rounds
10 Skull Crushers
10 Lat Pull Over

WOD
In 20 Minutes Complete
1 Mile Run/2k Row or Ski/3 Mile Bike
Then AMRAP
15/12 Calorie Row
15 Box Jump Overs
15 Medball Sit-ups

Level 2 – 1200m Run/1500m Row or Ski/2 Mile Bike
Level 1 – 800m Run/1000m Row or Ski/1.5 Mile Bike
ADV – GHD Sit-ups

445 Conditioning Class
Partner Style
120/100 Calorie Row
60 Burpees
100/80 Calorie Ski
60 Burpees
80/60 Calorie Bike
60 Burpees

-one partner works while the other partner rests




Cryotherapy Coming to CFS!

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James


Cryothletics at CFS – Saturday, June 22nd 9AM-12PM
We are excited to be hosting Cryothletics at CrossFit Southie on Saturday, June 22nd. If you’ve been curious about cryotherapy, now is your chance to try it out!

“Cryotherapy is a fast, non-invasive pain management and recovery treatment that exposes the body to extreme cooling in a controlled environment using vapourized liquid nitrogen. This revolutionary recovery technique is used by professional athletes as well everyday fitness enthusiasts and those who suffer from certain chronic illnesses to promote their recovery and improve overall health.”

The cost for a whole body cryotherapy session is usually $65 – but cryothletics will be here offering it to CFS members for just $30! The whole thing takes about 5 minutes and will leave you feeling refreshed and recovered like you’ve never been before. You can read more about the benefits of cryotherapy here.

This treatment can be done before or after a workout. Just note, you must be complete dry to enter the cryotherapy chamber. If you plan to book a session after your workout, please allow time to towel off and for your sweat to dry off 🙂

To reserve your session, click HERE.

Cryothletics portable cryotherapy chamber

Warm-up
5-4-3-2-1
Burpee Pull-Up with 4-6 Second Negative on the way down
Muscle Clean and Strict Press
Front Rack Lunges(on each leg)
*Sub for Negatives is :20 Hanging Hollow Hold each round

Strength
Front Rack Lunge 25 ft
Warm-up with 2 climbing sets
Then complete 4-5 straight sets

WOD
10-8-6-4-2
Clean and Jerks (155,105)
Burpee Pull-ups

Level 3- 135,95
Level 2- 115,75
Level 1- 95,45
ADV – Burpee Bar Muscle-up, (185,115)

Extra Work
3 Rounds
20/15 Cals Assault bike
100 meter front rack sandbag carry 140/90

Rest 3 minutes between rounds




Brian Campbell is Going to the Games!

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Coach Brian Campbell is going to the CrossFit Games!

This is much overdue, but we want to send the biggest congratulations to Brian Campbell for qualifying to compete at the 2019 CrossFit Games! This year the CrossFit Games are being held in Madison, WI on August 1st-4th.

The process for qualifying for the Games is long and requires a ton of hard work and dedication. In order to qualify for the Games, athletes must first compete in the CrossFit Open and come in the top 200 in their age bracket. The top 200 athletes then move on to the Age Online Qualifier, a series of five workouts completed over one weekend. At the end of the weekend, only the top ten athletes move on to the CrossFit Games.

Brian has been working toward this goal for a long time. He made it to the Age Online Qualifier in 2017 & 2018, but fell short of making it to the Games. He has been training hard over the past year, and his hard work certainly showed. This year, he had his best Open finish ever, coming in 24th in the world in the 40-44 age division. Needless to say, he was well within the Top 200 and moved on to the Age Online Qualifier again. After a weekend of extremely tough workouts, Brian landed in sixth place (in the world!), securing his first trip to the CrossFit Games!

Brian is extremely dedicated to his training, so he is ready for whatever events he will face in Madison. We are proud to have such a hard-working athlete representing CrossFit Southie on the big stage. If you see Brian in here (and chances are you will – he’s always here!) be sure to give him a big high five and a congratulations. If you are interested in supporting Brian’s trip to Madison, you can contribute here.

We will keep you posted on how you can watch all of the action out in Madison as the Games get closer. Go get ‘em, Bri!

Warm-up
Partner A: 200m run
Partner B: Burpees over the sandbag

Switch

Partner A: 200m run
Partner B: Sandbag Front Squats

Switch

Partner A: 200m run
Partner B: Sandbag Hang Clean and Press

Mobility
Calf Rolling and Stretching

Test
Max Consecutive Double Unders

WOD (20 minute cap)
“GI JOE”
400m Sandbag Run (4/3)
20 Overhead Squats (95/65)
20 Toes to Bar
200m Sandbag run
100 Double Unders
200m sandbag run
20 Toes to Bar
20 OHS
400m Sandbag Run

Level 2 (75,55), 3/2 sandbag
Level 1 (65,35), no sandbag

Scores/Comments from 6/19/2018  
Scores/Comments from 8/25/17

Extra Work
1000m Bike Erg
21 Back Squats (185/125)
1000m Bike Erg
15 Back Squats
1000m Bike Erg
9 Back Squats

Sub .7 miles on the Assault Bike




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