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Coach’s Corner – Sam Kaplan!

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Sam competing at The Southie Showdown!

Coach’s Corner – Sam Kaplan
We’re so excited to welcome Sam to the CFS coaching staff! Sam has been a part of the Crossfit Southie Community for the past couple of years and she’s a great addition to the coaching staff! She has a lot of experience teaching, coaching and being a hard working bad ass athlete! Check out her Interview and bio below!

“I grew up in Sharon, MA and graduated from Wheaton College with a degree in Mathematics and Education. I knew I wanted to be a teacher and coach from when I was very young. I currently teach 11th and 12th grade math at Hull High School, and I assistant coach the outdoor track and field team in Hull. I also currently attend Bridgewater State University for my Masters degree in Education with a concentration in mathematics.

I competed in sports from ages 5-22, so when I graduated college I knew I had to do something to keep myself busy and in shape. My mom introduced me to crossfit and I never looked back. Crossfit has been the best thing for me. Not only has it kept me in the shape that I want, but it has been an awesome way to de-stress after a long day of teaching high schoolers 🙂

I love that I was able to find something that makes me feel the way gymnastics and track always made me feel. My love for teaching and crossfit combined when I decided to get my L1 certification and start coaching! I made a spontaneous decision in the summer to go and get it and I’ve loved every minute of coaching since!”

1. Which classes you currently coach?
I currently coach Mondays at 4 pm and 5 pm.

2. How long have you been a Crossfitter and Coach?
I have been doing crossfit for 3.5 years now. I just got my level 1 certification in August 2020, so I’ve only been coaching crossfit since then! But I have also been coaching high school track and field since I was in college. I just got my MIAA Coaching certification this past summer as well.

3. What is your favorite part of being a Crossfit Coach?
My favorite part of being a crossfit coach is helping athletes push themselves to do things they never thought they could. I love seeing people’s faces light up when they’ve hit a max rep or they finished a tough workout they never thought they’d get through.


4. What is your favorite WOD and Movement?
My favorite WOD is Holleyman (5 wall balls, 3 handstand push-ups, 1 heavy power clean). I picked this one because I remember it was my first long crossfit workout, and I can still remember pushing through it. I was at Crossfit Torque then, and I remember I had an awesome coach who pushed me to do the RX weight and pushed me through the entire workout. I’ll always remember how that workout made me feel! My favorite movement is bar muscle ups. I honestly love any of the gymnastics movements 🙂

5. Tell us about your athletic background
I was a competitive gymnast for 16 years. I competed on a club team at Arnold’s Gymnastics Academy and I also competed for my High School team. In 2012, I was the all-around state champion in Massachusetts. I also ran cross country in high school, and I did track and field in high school and college. In college I became a pentathlete and heptathlete where my best events were hurdles and high jump.

Once a gymnast……

6. Small piece of advice for Newbies and Veterans
My advice for newbies is to push yourself outside of your comfort zone. You never know what you can do until you try! Something else I’ve learned after doing competitive sports and crossfit for years now is that working out is a big stress reliever (especially lately). So my advice to veterans is that you don’t always have to workout as hard as you can at RX weight. Sometimes your mind just needs to turn off and you have to workout at a level that makes you feel good! Workout for your body and for your mind!

7. Tell us a “Fun Fact” about yourself!
My fun fact that most people don’t know about me is that I was in a rodeo in Utah when I was 11 years old.

8. What do you enjoy about the CFS community?
What I enjoy about the CFS community is the family feel. Every coach I’ve had has always been so kind and helpful. Every athlete I’ve coached has been so nice and polite. I feel like more often than not, I leave the gym feeling in a better mood than when I arrive, and that has more to do with the people in the gym than the workout!

*Thanksgiving Day WOD*
Typically we love visitors, but we do need to make sure that we have appropriate numbers for the workout and have enough squares for everyone. If a family member wants to come with you please have them pay for a drop-in online and register for the class. If you want us to do it on our end please send an email to [email protected]. If a non-member shows up on Thanksgiving morning with no registration for open gym or the class, they will not be able to participate.

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Tuesday– Normal Hours
Wednesday– Normal AM Schedule (5,6,7,8,11) PM schedule 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday 9,10,11,12pm (open gym 9-1)
Saturday– 7,8,9,10,11,12pm *close at 1pm*
Sunday– Normal Schedule

Indoors Primarily

Warm Up
AMRAP 8
12/9 Cal Bike (200m Run)
5 PVC Pass Throughs
5 V Ups w/ PVC (touch toes to PVC)
5 Overhead Squats (PVC pr Barbell
5 Front Rack Lunges (ea)

Mobility
Shoulder Rolling
Shoulder Stretching

Pull Up Bar Warm Up
5 Scap Pull Ups
10 Kip Swings (emphasize feet together, tight kip)
5 Kip Swings w/ quarter pull up
5 Toes to Bar to Target (Look across the room and find a target height for feet on the wall – aim there with each rep)

WOD (30 minute cap)
20|15 Calorie Bike
30 Chest to Bar Pull-ups
20|15 Calorie Bike
30 Overhead Squats 115|75
20|15 Calorie Bike
30 Toes to Bar
20|15 Calorie Bike
30 Front Rack Lunges
20|15 Calorie Bike
30 Clapping Push-ups

Level 2- 95|55, Regular Push Ups
Level 1- 75|35
ADV – 135|95, 40 reps on all Weightlifting and Gymnastics Movements

MOD WOD 
25|20 Calorie Row
30 Chest to Rings Pull Ups or Renegade Rows 50|35
25|20 Calorie Row
30 Overhead Squats 115|75
25|20 Calorie Row
30 Toes Rings/ V-Ups
25|20 Calorie Row
30 Front Rack Lunges
25|10 Calorie Row
30 Clapping Push-ups

Extra Work
50 Bench Press*

Choose a weighty where you can get through 50 in 3 sets.  Think 20-25 reps for the 1st set.
Rest 1 minute each time you have to rack the weight

Rest as needed

50 Bent Over Barbell Rows
*Same Criteria as the Bench Press




Nutrition Challenge Re-Test & Holiday Tips On How To Stay On Track This Season!

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Kelsey

*Thanksgiving Day WOD*
Typically we love visitors, but we do need to make sure that we have appropriate numbers for the workout and have enough squares for everyone. If a family member wants to come with you please have them pay for a drop-in online and register for the class. If you want us to do it on our end please send an email to [email protected]. If a non-member shows up on Thanksgiving morning with no registration for open gym or the class, they will not be able to participate.

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday Normal Hours
Tuesday Normal Hours
Wednesday– Normal AM Schedule (5,6,7,8,11) PM schedule 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 9-1)
Saturday– 7,8,9,10,11,12pm *close at 1pm*
SundayNormal Schedule

The Holiday Season is Upon Us! Here are few Tips on How To Stay On Track This Year!
By: Coach Michelle & Coach D

This year may look different for most of us with socially distant and smaller gatherings for the holidays. It’s important now more than ever that we take care of our health and wellness. Take a minute to read through some suggestions for how to enjoy the season without going overboard.

1. Reel It In. The holiday season isn’t just about your favorite foods. Start some new traditions with your family and loved ones. For example once your Thanksgiving day meal is over leave the food table and hang out somewhere else with your company. Outdoor gatherings are highly recommended over indoors anyway. After your meal head out for a socially distant walk or hike if you have access to some trails.
Once the day is over reel it in. Out of the 35 days between Thanksgiving and New Years try to remember that Thanksgiving is only ONE of those days. Don’t let a special occasion take over the whole month. Enjoy and savor your favorite Thanksgiving Day food and leave it at that.

2. Meal Prep. So many people dread these two words and say “but I don’t have time.” Everyone has an hour. And if you really feel crunched for time, try a healthy meal delivery company or a grocery delivery service like Instacart. Meal prep is SO important. Keep it simple. A quick google search turns up tons of healthy, quick crockpot recipes that require very little skill or time. Overnight oats are a great go-to breakfast or snack that takes minutes to prepare. Even making one or two healthy meals for the week will make a difference. Frozen vegetables, uncooked lean turkey patties, chicken sausage, and pre-cooked and cut sweet potatoes are all easy, healthy food items that take minutes to whip up.

3. Stay Active. Now is not the time to stop going to the gym, and it is a great time to pick up a new fitness routine. Get out and walk during lunch breaks and track your steps for accountability. Get a fitbit or download a wellness app onto your iPhone. ALWAYS take the stairs, and park further away when holiday shopping.

Burpees….Love them or not, they’ll get the job done for an at-home no equipment work out!

Can’t make it to the gym? Body weight workouts are very effective if you are pressed for time. We have a variety of “At Home Wods” that can be done anywhere. We also have a variety of bodyweight movements you can find on our YouTube channel! If you are traveling, check out local gyms, search for safe running or walking routes, and find ways to stay active. Get family members to go for walks to break up meals. Listen to some podcasts to get a break. Read: Best 42 Podcasts and 50 Ways to Walk More.

4. Stay hydrated and limit alcohol intake. This is one of the hardest things for most people. Booze is everywhere this time of year. Your body has no use for it nutritionally; it turns to sugar and is stored as fat, leaves you dehydrated, and leads to poor late night diet choices. Eating healthy and working out all week will not undo the damages of binge drinking every weekend, and yes, it will eventually catch up to you. This is not saying never drink again; just pick your battles.
If and when you do drink, choose something lower in calories and sugar (vodka soda with a splash of juice, light beer, red wine, etc.). Stay away from mixed drinks, and make sure to drink lots of water. Read: Healthy Water Alternatives and Bottoms Up: Choosing Healthier Drinks.

5. Bring Your Own Everything. Take this opportunity to stay in control of your food intake at a gathering. Right now it’s highly encouraged that you bring your own food and drinks to any small gathering. This is a good opportunity to limit the amount of junk you may have taken in otherwise.

6. PORTION CONTROL. If you don’t bring your own meal be sure to practice portion control. When attending a holiday gathering, try to make most of your plate vegetables, the other quarter lean protein (think grilled, baked, broiled), and the last quarter whole grains or starchy veggies. All the fiber from the veggies will help keep you full and satisfied and will help with sugar cravings. If you are surrounded by all your favorite treats, this will also help prevent you from overeating. For desserts, pick a small portion of something you know you’ll really enjoy and leave it at that. Dessert is fine in moderation!

Outdoors Primarily Unless Cold & Dark

Warm-up
Modified Dynamic Warm Up (Everything in Place)
:30 Work | :10 Rest
-Butt Kickers
-Knee to Chest
-High Knees
-Over the fence/ under the fence (back and forth)
-Spidermans
-Lunge with twist
-Figure fours
-Samson stretch

Mobility
Shoulders
Lats

Skill
Clean and Jerk

Nutrition Benchmark WOD
In 20 minutes:
Run 1 mile for Time

Then

Work up to Max load Clean and Jerk

Cold Weather Subs – Row 2k or Bike 3 Miles

Non-Retest WOD
20 Minute AMRAP
400M Run
10 Power Cleans
Climb in weight each time

Cold Weather Subs – 500m Row, .7 Bike

RX- 115|75,135|95,155|105,175|115, 195|125++
Level 2- Start at 95|55, add 10-20|5-10lbs each lif or 1t
Level 1- Start at 75|35, add 10-20|5-10 each lift
ADV- Start at 135|95 add 20|10 each lift

Core Cashout
100 Hollow Rocks
EMOM 10 MB Sit Ups

*The cashout starts with the MB Sit Ups
*Bicycle abs can be subbed for hollow rocks

Extra Work
Not For Time..

10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Strict T2B

*As you descend in reps increase difficulty by increasing the HSPU deficit or adding weight in form of a db between the feet for T2B




Plates On Plates On Plates

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John

Indoors Primarily 

Warm Up
Coach’s Choice

Strength
E2MOM14
Deadlift
2 Reps

WOD 
80 Double Unders
40 Wall Balls 20|14
60 Double Unders
30 Wall Balls
40 Double Unders
20 Wall Balls

Level 2- 60/40/20 Dubs
Level 1-  30/20/10 Wall Balls; Double Singles
ADV – Heavy Rope Dubs, 30|20lb Wall Ball




Thanksgiving Week Schedule Update!

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Denise

*Thanksgiving Day WOD*
Typically we love visitors, but we do need to make sure that we have appropriate numbers for the workout and have enough squares for everyone. If a family member wants to come with you please have them pay for a drop-in online and register for the class. If you want us to do it on our end please send an email to [email protected]. If a non-member shows up on Thanksgiving morning with no registration for open gym or the class, they will not be able to participate.

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– Normal AM Schedule (5,6,7,8,11) PM schedule 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 9-1)
Saturday 7,8,9,10,11,12pm *close at 1pm*
Sunday– Normal Schedule

Outdoors Primarily

Warm-up
6:00 EMOM
-15/12 Calorie Row
-5 Inchworms with Hip Stretch
-20 Single Leg V-Ups

Then

3 Rounds

-5 Is Ys Ts Ws standing with Change Plates
-5 Prone Swimmers

WOD
2 Rounds
6 Minute AMRAP
15|12 Calorie Row
6 Front Squats 135|95
4 Shoulder to Overhead

2 Minutes Rest

6 Minute AMRAP
200m Run
10 Push-ups
15 Sit-ups

2 Minutes Rest

Level 2- 115|80
Level 1- 95|55
ADV – 155|105, Clap Push Ups & V-Ups

Extra Work
E3MOM18
Building to a Max Weight for the Complex
2 Power Clean
2 Front Squats
2 Jerks




Friday Turn Up

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Krissy

Outdoors Primarily – Unless Cold & Dark
Warm Up
10 – 8 – 6
-DB Lunges with reach (Each Side)
-Sotts Press w/PVC or BB
-DB High Pull  (Each Side)
-Explosive Single Leg Step Up (Each Side)

Strength
E2MOM12
1 Power Snatch
1 Squat Snatch
1 Overhead Squat

**Hands stay on the Bar

WOD
40 Box Jumps
30 Single Arm Snatches 50|35
50 Lunges with OH lockout (25 Each Side)
30 Single Arm Snatches
40 Box Jumps

Level 2- 40|25
Level 1- 30|15 30-20-40-20-30
ADV – 27|24”; 70|50

Extra Work
30-20-10
Ski Cals
GHD Sit Ups




Kettlebell Kickin’ It

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Matt

Outdoors Primarily Unless Cold & Dark

Warm Up
200M Run

Then

2 Rounds
-10 KB High Pulls (each side)
-10 Single Arm Russian Swing Alternating (each side)
-10 KB Push Press (each side)

Accessory
EMOM8

  1. Banded Side Steps
  2. Banded Monster Walk
  3. Banded Pull-Apart
  4. Banded Russain Swing 

Banded Pull-aparts should only be about 40s in order to allow time for transition

Skill
Kettlebell Clean and Jerk

WOD  
800m Run
40 Kettlebell Swings 2|1.5
400m Sandbag Run
20 Kettlebell Clean and Jerks (10 Each Arm)
200m Sandbag Carry with SA Farmer’s Carry

Rest 3 Minutes

Complete in Reverse Order

Level 2- 1.5|1
Level 1-1|0.5; 600m/300m/100m

Extra Work
Bike 1 Mile Easy

2 x 40 Cals @ 70%
Rest 30 s after each effort

3 x 30 Cals @ 80-90%
Rest 45s after each effort

2 x 20 Cals @ 90-100+%
Rest 1 Minute after each effort

Bike 1 Mile Easy




Hero WOD “Joe”

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Maeve rocking Halloween….and The Bike!

Indoors Primarily- Cold Weather Expected

Warm-up
4 Rounds
5 BB Thrusters
5 Bar Facing Burpees
5 Bent Over Rows
30 Double Unders

Mobility
Calf rolling and Stretching
Lat Rolling and Stretching
Quad Stretch

 

Joe Lengel Jr

HERO WOD
“Joe”
10 Rounds
10 Thrusters 95|65
10 Bar facing burpees
10 Pull-ups
57 Double unders

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

Level 3- 7 Reps of Each, 40 Double Unders
Level 2- 75|55, 8 rounds, 7 Reps, 25 Double Unders
Level 1- 65|35, 6 rounds, 7 Reps,  100 singles

Outdoor WOD – Sub 10 Bent Over Barbell Rows Each Round 95|65 – if this is heavy – cut reps in half or use lighter db’s

Extra Work
Every 30s for 10 Minutes
1 Power Clean & Jerk

Start at 70% and build as you go




Glute Gains

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Preston

Indoors Primarily

Warm Up
Bike Tabata at increasing intensities:
Rnd 1: 40-50 RPM
Rnd 2: 45-55 RPM
Rnd 3: 50-60 RPM
Rnd 4: 55-65 RPM
Rnd 5: 60-70 RPM
Rnd 6: 65-75 RPM
Rnd 7: 70-80 RPM
Rnd 8: All out sprint!!

**If at any time you hit a point where you can’t maintain the pace, just push as hard as you can!!
**Can Sub w/ burpees if no bike

Then w/ mini band above knees-

3x

10 Back squats
7 Inchworms
5 Muscle Cleans

Mobility
Quad Rolling
Hip Stretching

Strength
EMOM10
Back Squat
1 Heavy Single

MOD Strength
EMOM10
Front Squat
1 Rep with 3 second pause in the bottom

WOD (15 minute cap)
Bike Buy-In:

70|50 Calories

Then
21 Toes to Bar
9 Squat Cleans 155|105
15 Toes to Bar
6 Squat Clean
9 Toes to Bar
3 Squat Cleans

Level 3- 135|95
Level 2- 115|75, 12-9-6 TTB
Level 1- 95|55
ADV – 185|125

Coaches Note – Choose a weight you can link 3+ Squat Cleans

MOD WOD (15 minute cap)
Buy-In:

1200M RUN

Then
40 Sit-ups
9 Squat Clean 155|105
30 Sit-ups
6 Squat Clean
20 Sit-ups
3 Squat Cleans

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55
ADV – 185|125

Extra Work
100 ‘ HS Walk*
15 Stone Over Shoulder 140|90**
75’ HS Walk
12 Stone Over Shoulder
50’ HS Walk
9 Stone Over Shoulder

ADV – 150’, 100’ 50

*Scale walks to 50ft or 25ft or sub Double KB Overhead Carries 1.5|1

**Scale Weight as needed




Bob The Builder

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Kristin

Outdoors Primarily Unless Dark & Cold 

Warm-up
In Your Square

2 Rounds
40s on|10 s off
-Bear Crawl Front to Back
-Side to Side Shuffle Touch
-Side Grasshoppers
-Broad Jump Burpee Turn Around

Mobility
Chest Rolling
Banded Chest Stretch

Strength
E2MOM14*
1 Push-Press
2 Push-jerks

*Build as you go

WOD
15 Minute AMRAP
15|12 Cal Row
15 Push-ups
15 Deadlifts 205|135

Level 2- 185|115
Level 1- 135|95 
ADV = 225|155

Row Sub = 15|12 Cal Ski, 12|10 Cal Bike or 200m Run

Extra Work
10 Minute EMOM
ODD – Bench Press 4 Reps
3-1-X-1*

Even – 5 Weighted Pull Ups**

*3second negative, 1 second pause, explode up, 1 second reset at the top

**1 Second Pause at the top

 




Sunday Service

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Fox

Outdoors Primarily unless Raining

Warm Up
Coach’s Choice

Strength
E2MOM12
Hang Power Clean
3 Reps

WOD
3 Rounds
20 Box Jumps 24|20
30 Kettlebell Swings 1.5|1
40 Sit-ups

Level 2- 1|0.75
Level 1- 0.75|0.5