CrossFitWOD

July Boot Camp Registration!

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Bobbi

July Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Keep your fitness routine going this summer with our July Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
5 Min AMRAP
5 Step Ups (per leg)
5 Scap Pull Ups
5 Burpees to target
5 Strict Toes to Bar or Leg Raises

*After round 1, scale up scap pull ups to strict pull ups if able.

Strength
E2MOM8
5 Seated DB/KB Strict press

Immediately into…

E2MOM8
2 Push-press

-Sit on boxes for the strict press
-Set up push-press between seated press

WOD
15 Minute AMRAP
15 Box Jumps
15 Pull-ups
15 Burpees
15 Toes to Bar

Level 1 – 10 Reps
T2B Sub= 20 abmat sit-ups

Extra Work
100’ DB Front Rack Lunge
20 Stone Over Shoulder (140/90)
100’ DB Front Rack Lunge




Southie On The Beach Event This Sunday!

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Joel

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
With a partner,
1500m Row
(Switching every 250m)
*Non-rowing partner must be holding active squat.

Mobility
Adductor Rolling and Stretching

WOD
Row 2,000 meters
21 Cleans (135,95)
15 Thrusters
Row 1,000 meters
15 Cleans
12 Thrusters
Row 500 meters
9 Cleans
9 Thrusters

WOD Credit- Crossfit.com

Level 2- (115,75)
Level 1- (95,55), 1000, 750, 500

Extra Work
3 Rounds
AMRAP 3
20 GHD
20 Abmat Sit Up
AMRAP T2B

REST 3 MINS

ADV – 4 Rounds. 25 Each

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg

E5MOM
X Distance Run




Weekend Vibes

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Coach Andrea – Weekend Vibes!

Benchmark/Strength Schedule – Click Here

Warm-up
EMOM 6
10/8 Calorie Bike
50’ Walking Lunge (unweighted)
50’ Plank Drag on Sliders

Strength
Back Rack Lunge
6 x 25’

WOD
40-30-20-10
Calorie Bike
Push-up

Ladies RX Version- 30-25-15-10 (80 total reps)
Level 2- 25-20-15-10
Level 1- 20-15-10-5

*Row/Ski Sub = +10 cals – we’re rowing Monday so best to SKI if possible

CFS Endurance Sunday – Southie Orange 10AM

Endurance WOD
Each Station, AMRAP 12 w/ E3MOM RUN 200m
Rest 3 minutes between stations.

Station 1
250/200m Row
60 Dubs
30 Air squats

Station 2
250/200m Ski
20 KB SDHP
10 KB Rev. Lunges

Station 3
15/10 Cals Bike
10 Lateral Burpees over parallette
15 MB Knee Tucks

At Home WOD
AMRAP: 20
20 Burpees
30 Sit Ups
40 Air Squats
50 Jumping Jacks

then

Foam Roll Hips and Thighs – 2:00 x Side
Downward Dog – 2:00 Total
Alternating Scorpions – 20 Reps




Assortment of Stones – No Babysitting Today

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Joe

No babysitting today.  Joelle is on vacation.  Babysitting will resume Next Saturday, June 29th.

Warm-up
Grab a heavy KB (2/1.5)

0:45 on: 015 rotate
Burpees
Ring Rows
Kb Stiff Legged Deadlifts
Inchworms
Burpees
Pull Up Hang
Heavy Russian Swings
Downward Dog

Skills
Rope Climbs
Stones

Mobility
Forearms

WOD
4 Rounds
535m Run (1 loop)
3 Rope Climbs
Sandbag over the Shoulder (140,90)*
(10-8-6-4)

*scale stones to assorted weights
Level 3- 2 Rope climbs
Level 2- 1 rope climb/10 ft climb?
Level 1- 5 Strict Pull-ups/10 ring rows?
ADV – Short Rope; (190/120)

Extra Work
12-9-6
Front Squat 185/125
Handstand walk 75’ after each set

Scale to 155/105 and
HS to 50’, 25’ or 4 Wall Climbs




Girls Gone Wild Relay Event Tonight & Post WOD Social!

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Bethany – No one works harder .

Girls Gone Wild – Friday June 21st from 6-8PM**Teams have been announced. You can still register by clicking the link below. If you miss registration come in we will fit you in a heat!
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!

Be Sure to Join us after for some Post-WOD celebrating at Shenannigans in Southie!

“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

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Warm-up
2 Rounds
:40 on/:20 off
Ski Erg
Shoot Throughs on Parallettes (include a push up and a dip)
Muscle Snatch
Weighted Wall Sit*

*Perform wall sit holding medball at chest.
ADV – Hold away from chest w/ arms extended.

Skill
L-Sit

Alternating Tabata
L-sit hold
Plank Hold

WOD
Tabata Stations
20s work:10s Rest
Wallballs
Power Snatches (75,55)
Burpees
Ski Erg
Level 2- 65,45
Level 1- 55,35

Extra Work
80 T2b
5 Deadlifts (275/185) every time you break

Scaled – (255/155); 60 reps
ADV – (315/225); 120 reps




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




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