CrossFitWOD

Please Clean out the Cubbies and take your Gear home before the Southie Showdown

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Nina – deadlift

We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after the Showdown next weekend (9/21-9/22). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared on Thurs 9/19. We thank you in advance for your cooperation!

Warm-up
Run 1 Loop With Medball

Then

2 Rounds
50’ Deathmarch w/Medicine Ball
10 Medball Thruster
10 Medball Jack Knives
10 Superman Rocks

Strength
Every 3 Minutes for 5 Sets
Deadlift- 5 Reps @75%
Hands stay on Bar, Controlled Reps, Straight sets

WOD
40 Wallballs (20|14)
30 Snatches (115|75)
40 Wallballs

Level 2- 95|55
Level 1 –75|35
ADV – (30|20)

Extra Work
40|30 Calorie Bike
15 SandBag Over Shoulder (140|90)
30|20 Calorie Bike
10 SB Over Shoulder
20|10 Calorie Bike
5 SB Over Shoulder




Member Spotlight – Tory Belliveau

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Tory Crushing That Sail Life

Member Spotlight
We’re so excited to announce our next member spotlight Tory Belliveau. Tory has been a long time member and she has shown some amazing progress in her time here. Tory is such a hard worker, you can find her here at 6AM on Saturdays getting her WOD in before the sunrise as well as putting in extra work consistently before or after class. She inspires those around her with her motivation and progress and we’re lucky to have her in the CFS community. Check out her interview below!

Name: Tory Belliveau
Profession: Media Manager at the Boston Beer Company.. which basically means I plan advertising campaigns for Sam Adams, Twisted Tea, Angry Orchard, Truly Hard Seltzer and Dogfish Head

When did you start at Crossfit Southie?
October 2014, I took the 6am with Haley and Amy in Southie Orange which was a rowing dubs wod.. Likely one of the few times I’ve ever worked out in Orange. I signed up for a membership after class. I came to Southie as part of a big group leaving the now defunct Crossfit the Taj in Downtown Boston.

Tory Turkish Get Up!

What is your Favorite movement and WOD?
WODS are Grace.. DT.. Fran. Essentially anything short, fast and with a barbell. For movements, I like handstand pushups and lifting.

Which Class do you Frequent?
6:30am weekdays and 6AM Saturday (shoutout #Sat6AmFam, best wod of the week)

What has been your biggest accomplishment so far?
Handstand walking. During PR for Pat in 2018, I watched Goose, D and Bri all handstand walking no problem through the wod while I did wall walks. I really wanted to be able to handstand walk next time in the wod. They gave me drills, advice, technique work to help me get to walking for the wod this year. Having quit gymnastics 20 years ago, I’d never have thought I’d walk on my hands at 32. It’s also one of the best examples of a time I set a goal, asked for help and worked slowly but surely for months.

Tory – Bar Muscle Up!!!!

What are your Fitness Goals?
Can I say fitting into my jeans for this one? My tangible goals include things like improved bar muscle ups, handstand walking, heavier lifts etc. I’ve started to try to focus on less tangible things like appreciating everything my body can do versus looking at the things it can’t do. I always want to be fit enough to do the things I need/want to do like enjoying outdoor activities, carrying the groceries in one trip and running around with my first nephew arriving this fall. I’m not getting any younger and I don’t want to give up things I love because I didn’t take care of my fitness and body.

What is your Favorite Part of Crossfit?
The community is huge here. I’ve gotten everything from fitness and nutrition advice to business ideas, travel tips, baby gift ideas and all things inbetween. I really love how mindless it is which is a good thing to me! I just have to get up and get to Southie and somebody has programmed my whole class versus the days of going to the gym and feeling bored, unsure what to do that day and becoming unmotivated.

I’m adding my My favorite part of Crossfit Southie to this questions because why I like crossfit is because of this box. I’ve been a member at another box, I currently have class packs for two other Crossfit Boxes for cities I frequently visit and I’ve dropped in to maybe 20 other boxes. Until you see so many other boxes, you have no idea how you spoiled you are at Southie. The space is HUGE, you have all the latest and greatest fitness toys and way more than just 1 of each, the people are great, the staff is amazing and you are challenged everyday.

Tory – Determined

How did you get involved in CrossFit and what was your first WOD/experience?
I played sports growing up and into college which ended with a career ending injury when I was 20. I joined corporate america and had the typical globo gym membership sort of doing some fitness here and there not really finding anything I loved. I was really out of shape to say the least but a coworker had recently joined crossfit and told me he thought I would really like it. I joined a new one opening downtown in January 2013 i think? My first wod was Karen. I finished 82 wallballs by the 12min timecap. It was humbling to say the least.

Loving That Gym Life

What are your hobbies outside of CrossFit?
I have a rescue dog I love to hike with who has even made it to a few wods. I love anything on the water, beach, paddleboarding and I’ve been learning to sail this year. This past winter, my boyfriend and I, along with another couple, crewed our own sailboat through the BVIs which was an amazing. My next stop is Lake Tahoe for Laboy Day. I love to travel and will pretty much go anywhere.

What’s a “Fun Fact” about you?
I lived in Italy working on an archaeological dig for a summer. I performed in the London New Year’s Day Parade and Macy’s Thanksgiving parade with the UCA Cheerleaders.

Warm Up
EMOM 6
1. 15/12 Calorie Row
2. 15 Burpees
3. 60 Double Unders
4. 15 Kettlebell Swings
5. 10 Hamstring Curls on Rower
6. 12 Kettlebell Deadlifts

Accessory
3 Rounds
10 SL Deadlifts (5 each side)
2 Turkish Get-ups (1 each side)

WOD
EMOM14
Odd- 15/12 Calorie Row
Even- 15 Burpees

Rest 3 Minutes

EMOM14
Odd- 60 Double Unders
Even-15 Kettlebell Swings (2,1.5)

Level 3 – 12 burpees, 40 Double unders
Level 2- 12/10 cals, 10 Burpees, 20 Double Unders (1.5|1)
Level 1- 10/8 Calorie Row, 8 Burpees, 100m, 40 Singles, (1|0.75)

Extra Work
3 Rounds
5 Rope Climbs
25 GHDs
50’ Handstand Walk
5 Squat Snatch (155/105)
3:00 Rest

*ADV – 4 Rounds/100’ HSW/185/125

*Rounds Should not be more than 7:00




City Of Presidents 5K Run/Walk

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Danny

Gwen & Emily

City of Presidents 5K Run/Walk in Quincy, MA: Sunday September 29th
In August of 2015, Gwen & John Zarnoch (both longtime members of the CFS community) and their family suffered an unimaginable loss. Their daughter, Emily, was killed in a tragic accident at the young age of 23. Emily was a school teacher in the Quincy Public School system. She was passionate about education and she loved running. She came to CFS with her mom for a while, and we were lucky to have her here.

The City of Quincy and the Quincy School department are dedicating their 6th annual road race, the City of Presidents 5K, to Emily. This is very fitting as it combines her love of education and learning. Emily actually ran on the race route very frequently while out on her runs. It’s a flat, fast course that runs along the beach. There will be a cookout and lots of fun activities following the face at Adams Field following the race.


We’d love to see a large CrossFit Southie contingency at the race to support Gwen & John and to honor Emily. Please click HERE to register, and post to comments if you plan to participate! We hope to see many of you there. If you would like to carpool post to comments to coordinate.

Last years running crew!

Warm-up
Dynamic Warm Up

Then, partner up – grab 1 PVC per team
P1- T-Spine Rolling
P2- Overhead Squat Therapy*
Switch

Strength
E2MOM14
3 Box Squat

WOD
10 Minute AMRAP
5 Overhead Squats (135,95)
7 Toes to Bar
9 Box Jumps

Level 3- 115|75
Level 2- 95|55
Level 1- 75|35

Extra Work
5 Rounds
Every 3:00
6/4 Muscle Ups
1:00 Sandbag Hug Hold

*Muscle Ups should not take more than 1:00
*Scale to Bar Muscle Ups or 15/10 Chest To Bar

Bootcamp 6:30AM in Southie Green/ 4:45 Conditioning Class in Southie Orange
4 Rounds
90s work:30s Rest and Rotate
1. Row for Calories
2. Burpees
3. Bike
4. Double Unders

Rest 90s

Set the clock for 1 minute work:30s rest for 4 intervals and then a 1 minute Rest, and then set it to repeat 4 times. Calories below are for each round




So You’re Tellin’ Me There’s A Chance

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Dantastic & Morgan

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Coaches Choice

Strength
Bench Press
3-3-3-3-3

WOD
1000m Row/Ski
1 Mile Bike
1000m Ski/Row

*Complete one of two 1000m on the Ski Erg. Stagger the start if there are not enough bikes

CFS Endurance Sunday – Southie Orange 10AM
Endurance Chipper
100 Double Unders
90m KB Farmers Carry (70/53)
80/60 Cals Row
70 OH Plate Walking Lunges (45/25)(total)
60/40 Cals Bike
50 RKBS (70/53)
400m Run
30 Barbell Thrusters (45/35)
20 Burpees
10 Double KB Deadlifts (70/53)
*Scaling options given in class.

At Home WOD
For Time:
50 Burpees
75 Air Squats
100 Sit Ups




Loop, Swoop & Pull

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KC -Jacked Diesel

Small Saturday Sweat!
Looking to get a WOD in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. After class stay to mobilize with us! Every Saturday at noon we offer an additional mobility class in Southie Green at Noon. Give your muscles some TLC after a long week of WODS! We’ll see you there!

Warm-up
In 6 Minutes
Run 1 Loop
5 Strict Pull Ups*
10 Front Squats
AMRAP Burpees

*Sub ring rows for strict pull ups as needed.

Skill
Rope Climbs
*Please remember to wear leg protection

WOD
At 0:00
800m run
5 Rope Climbs
10 Squat Cleans (155,105)
20 Burpees

At 14:00
600m Run- 1 Loop
4 Rope Climbs
8 Squat Cleans (185,115)
20 Burpees

At 27:00
400m Run
3 Rope Climbs
6 Squat Cleans (205,135)
20 Burpees

Level 3- 135,155,175|95,105,115
Level 2- 115,135,155|75,85,95
Level 1- 75,85,95|45,55,65
ADV- Short Rope

Extra Work
10-2
Parallette Handstand Push Ups (4”/2”)
GHD x2
*Scale HSPU to Deficit on plates or no deficit




Southie Showdown WOD Announcement: “Cardio Sandwhich”

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In this event, athletes will begin seated on the rower with the monitor on. Athletes may adjust the foot straps and damper however they like before the workout begins. Hands will remain off of the handle until “Go.” On each row, athletes must hold onto the handle until 1000m appears on the screen. A 3-burpee penalty will be assessed immediately for releasing the handle before reaching 1000m.

During the weighted run, athletes may hold the plate however they choose. Upon completing the weighted run, athletes must return the plate to its designated spot before continuing to the rower. No passing inside the gym will be allowed.

In the event that an athlete is still rowing when the 25-minute time cap is reached, the athlete must release the handle as soon as the time expires. Your score will be determined by the distance that shows on the monitor after rollover meters stop accumulating. If the rollover meters reach 1000m or more, the score will be 25:00. One second will be added for every meter not completed.

If time expires while an athlete is still running, one second will be added to the cap for each uncompleted 535m run, plus one second for each meter not rowed.




Southie Spotlight – August Achievements!

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Raj Crushing Muscle-Ups

August Achievements
Congratulations on all of your August Accomplishments and closing out this summer with a bang! We can’t wait to see what September brings! If we missed a PR please let us know, we love to celebrate your progress! Scroll down to check out the Achievement board and our updated Deadlift, “Helen” and “Kelly” leader-boards!

Small Saturday Sweat!
Looking to get a WOD in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. After class stay to mobilize with us! Every Saturday at noon we offer an additional mobility class in Southie Green at Noon. Give your muscles some TLC after a long week of WODS! We’ll see you there!

Warm-up
From 0:00 – 3:00
5 Med Ball Front Squats with 2 second pause at the bottom
10 Seated Strict Press
10 Bent Over Row

3:00-4:00 Rest

4:00 – 7:00
5 Med Ball Thruster
10 Push Press
10 Shoulder Activator

Mobility
Shoulder Girdle

Strength
E2MOM14
2 Push-presses (85-95%)

WOD
From 0:00-6:00
3 Rounds
15 Chest to Bar Pull-ups
15 Wallballs

6:00-8:00 Rest

At 8:00
3 Rounds
15 Shoulder to Overhead (115|75)
15 Wallballs

Level 2- (95|55)
Level 1- (75|35)
ADV – (30|20) Medball

Coaches note – It’s okay if you do not finish the first piece in 6 mins. Get as much done as you are able in the 6 minutes and rest up for the 2nd piece which is for time 🙂

Extra Work
Assault Bike
3 sets
2 min Moderate pace
1 min Easy pace
1 min Fast pace
1 min Easy pace
-Rest 1:00 b/t sets-




Southie Showdown – Help Us Judge!

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#TBT – 2018 – Pete Gooding @ In House Throwdown

The Showdown is Coming…
We’re excited to announce that our 9th annual Southie Showdown will be held on September 21st & 22nd! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete! With such a large event, we could really use the help of our CFS Community! We’re looking for Judges and Volunteers. If you have friends/family that would like to help out as well, they are welcome too!


Want to Help Out?

There are plenty of opportunities to get involved at some point over the weekend. No contribution is too small, and we thank you so much in advance for your help!

Judging is an awesome way to be involved in the action all weekend long and is a crucial job to running the Showdown. If you can count and are familiar with CrossFit movements, we can teach you how to judge – no experience required. All judges will receive a free t-shirt and lunch each day. To sign up to judge, please click HERE.

Not interested in judging, but still want to help out? You can be a volunteer! We have plenty of other jobs that we need help with – from working at the CFS retail tent, helping change out equipment, collecting score cards, etc. To see available jobs and to sign up to volunteer, please click HERE.

We thank you in advance for your support and we’re looking forward to another amazing Showdown!

Warm-up
Run 1 Loop

Then

2 Rounds
10 Alternating Reverse Lunge (Round 2 try reverse lunge with back foot off the ground)
10 Muscle Snatch
25 Double Unders or 50 Singles

Strength
E2MOM14
3 Power Snatches
Start at 70% and climb as able

WOD – 15 minute Cap
10 Rounds
3 Deadlifts (275|185)
6 Pistols
20 Double Unders

Level 3- 225|155
Level 2- 185|125
Level 1- 135|95
ADV -315|205; Heavy Rope

Coaches Note – If possible, choose a scaling option appropriate where you are able to complete each round in less than 90s.

4:45 Conditioning
At 0:00
750m Row
At 5:00
500m Row
At 9:00
250m Row
At 12:00
1.25 Mile Bike
At 18:00
1 Mile Bike
At 22:00
0.75 Mile Bike
At 25:00
600m Run
At 30:00
400m Run
At 34:00
200m Run




One Trip

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Morning Sprint Work

Warm-up
In 5 minute Complete
30/25 Calorie Row
100m KB Carry
Then AMRAP
Russain Swings

Midline
30-20-10
Hollow Rocks
Plank KB Drags

WOD
40-30-20-10
Calorie Row
Kettlebell swings (1.5|1)
Box Jumps
200m KB carry after each round

Level 2- 1|0.75
Level 1 –0.75|0.5

Extra Work
3 Rounds
100ft DB Walking Front Rack Lunge 50’s|35’s
10 Burpee Over the Dumbbells




Southie Showdown WOD Announcement: “Twisted Throwback”

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Deadlifts
A normal deadlift set up with hands outside of the legs is required; no sumo deadlifts will be allowed. Full extension is required at the top, with shoulders stacked on top of the hips, and the ankles, knees and hips fully extended. Both plates must touch the floor at the same time on each rep. Excessive bouncing of the barbell is not allowed and will result in a no rep.

Box Jump Overs
Athletes must begin perpendicular to the box when jumping. No lateral jumps will be permitted. Full extension is not required at the top of the box. Athletes can jump over the top of the box or pause on top. Stepping down is permitted in all divisions. A two foot take off is required in the Rx & Advanced divisions. Step ups are allowed in the Intermediate division. If stepping over, both feet must make contact with the top of the box on every rep.