CrossFitWOD

Bottom’s Up Sunday

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Big Ben

Weekly Strength/Benchmark Schedule – Click Here

Warm Up
Athlete’s Choice
Bike/Ski/Run
4 Rounds
:30 on/:30 easy

Then 2 Rounds
50’ Bottoms Up Kettlebell Walk (Right)
10 Single Arm Strict Press per side
50’ Bottoms Up Kettlebell Walk (Left)
5 Windmills per side

Strength
E2MOM10
5 Strict Press- Straight Sets

WOD
3 Rounds
15 Deadlifts 225|155
15 Toes to Bar

Level 2- 185|115
Level 1- 135|95
ADV – 275|185 – only choose this weight if you are able to do the first round unbroken

At Home WOD:
5-7 Rounds
10 Plank Ups
10 Alternating Mountain Climbers
10 Bridge Ups
10 Hollow Rocks




Juice is Worth the Squeeze – No Mobility Class Today

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John

Schedule Update – No Mobility Class Today

Skill Session Alert!
Join us today for our next Southie Skill Session. We are taking on Bar Muscle-Ups as well as chest to bar and chin over bar pull-ups. All skill levels are welcome and will benefit from this session. We will asses and prepare you with progressions and drills to help you achieve your gymnastic goals. Class will take place today from 8-9AM in Southie Orange. No registration required and this does not count towards your weekly classes. We hope to see you there!

Chris

Warm Up
2 Rounds
In 1 minute:
7/5 Cal Bike
AMRAP Burpees
Rest :15 seconds

Rest 1 minute

2 Rounds
In 1 minute:
10/8 Cal Row
AMRAP Jumping Squats
Rest :15 seconds

Coach’s Note: *Use this warm up as an opportunity to gauge how long it will take you to bike or row the set number of calories for the EMOM, and scale as needed for the workout.

WOD
0-6 EMOM
7/5 Calorie Bike
6 Kettlebell Swings 2|1.5

6-8 REST

8-16 AMRAP
5 Handstand Push-ups
7/5 Calorie Bike or Ski
9 Snatches 95|65
11/9 Calorie Row

16-20 REST

20-26 EMOM
10/8 Calorie Row
6 Goblet Squats 2|1.5

Extra Work
Every 90s for 5 Rounds
3 Heavy Power Cleans




Hammy Time

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Mariah

Warm-up
:45 on/:15 off
Burpees
Hang Muscle Cleans
Step Ups
Front Squat
Burpee Box Jumps

Mobility
Hamstring Rolling on the Box
Hamstring Stretching on the Box

Strength
E2MOM for 10 Minutes
3 Front Squats @80-85% of 1RM

WOD
10 Minute AMRAP
8 Hang Power Cleans 135|95
6 Burpee Box Jumps 24|20
4 Thrusters 135|95

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

Extra Work
2 Sets
300m Air Runner Run
Walk 1 minutes
200m Air Runner Faster Pace
Walk 1 minute
100m Air Runner Sprint
Rest 2 minutes




Skill Session This Saturday!

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TBT to Connor and that summertime fitness!

Skill Session Alert!
Join us This Saturday for our next Southie Skill Session. We are taking on Bar Muscle-Ups as well as chest to bar and chin over bar pull-ups. All skill levels are welcome and will benefit from this session. We will asses and prepare you with progressions and drills to help you achieve your gymnastic goals. Class will take place This Saturday February 8th from 8-9AM in Southie Orange. No registration required and this does not count towards your weekly classes. We hope to see you there!

Ben

Warm Up
Warm Up
2:00 Row @ Easy Pace/
Then
6 Rounds
:20 Sprint/:10 Rest

Then
– :30 Active hanging Hollow Hold
– 10 Shoulder Activators
– :30 Hold with chin over bar or for as long as possible
– Accumulate 10 Strict Pull-Ups
– Accumulate 5 Pull-Overs.

Strength
EMOM 6
2 Push Press

Rest 1 Minute

EMOM 4
2 Push Jerks

WOD
50/40 Calorie Row
50 Sit-ups
25 Pull-ups

Rest 2 minutes

Complete in reverse order

Level 2- 20 Pull-ups
Level 1- 40/30 Calorie Row,
ADV- GHD Sit-ups, C2B Pull-ups




Southie Spotlight – January Achievements!

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Matt

Southie Spotlight
Kicking off 2020 with a bang! Congratulations on an amazing month of goal crushing, below are your January Achievements. If we missed one please let us know, we love to celebrate your accomplishments. Scroll down to see our updated “Jackie” and “Deadlift” Leaderboards!


Warm-up

2 Minutes Max Cals
Assault Bike/Ski Erg
*Sub Row or Air Runner here if necessary

Then:
2 Rounds
:30 on/:15 off
1. Jumping Lunges
2. Russain Swings
3. Goblet Squats

Midline Madness
2x Through
40s Work: 20s Rest
1. Plank-ups feet on meball
2. Jack Knives w med ball
3. Russian Twists
4. Knee Tucks feet on medball

WOD
6 Rounds
30s work/15s Rest
1. Ski Erg
2. Kettlebell Lunges 2|1.5
3. Assault Bike
4. Ring Dips
5. Kettlebell Swings

Complete 6 Rounds at Each station. Once 6 Rounds are complete Rest 1 Minute and then Rotate.

Score= Total Reps

Level 2- 1.5|1
Level 1- 1|0.75, Bench Dips

Extra Work
3 Position Squat Clean
3×3 @ 80%
Floor
Below the Knee
Above the Knee




All About Balance.

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Kathleen

Warm-up
20 MB Thrusters
10 MB Supine Jack knives
20 MB Alternating Leg Lifts
10 MB Push Ups
20 MB Single Knee to chest
10 MB Prone Jack knives

Hollow Rock ChallengeClick Here for Demo
50 Hollow Rocks

Mobility
MB Overhead Lats and 90 degree chest
MB Seated Glute

Strength/Skill
EMOM8
1-4 Pressing Snatch Balance- 3 Reps
5-8 Drop Snatch- 2 Reps

Rest 2 Minutes

EMOM5
Overhead Squats- 2 Reps

WOD
10 Rounds
1 Squat Snatch (Pick your weight)
7 Toes to Bar
10 Wall balls (20|14)

Level 2- 8 Rounds
Level 1- 6 Rounds

Extra Work
30|25 Cals Rower
30 GHD
75ft HS Walk

ADV – Rest 3 mins and Repeat

Scale HSwalk to 50’, 25’ or 4 Wall Climbs. Scale GHDs to Jackknives.




Pirate’s CaRRRRRRgo Net

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Cargo Net Domination

Warm-up
Run 1 Loop
Then
2 Rounds
:30 on/:15 off
1. Jump Rope
2. Barbell Good Mornings
3. Single Leg Bridges
4. Rope Pull Ups

*Switch legs on single leg bridges in second round

Skill
Cargo Net
Rope Climbs

WOD
1200m Run
21 Deadlifts 185|115
100 Double Unders
15 Deadlifts
75 Double Unders
9 Deadlifts
50 Double Unders

Rest 2 Minutes

1200m Run
21 Deadlifts
4 Rope Climbs
15 Deadlifts
3 Rope Climbs
9 Deadlifts
2 Rope Climbs

Level 2- 155|105
Level 1- 115|80
ADV 225|155 – Cargo Net Ascents

Extra Work
10 Min AMRAP
25/20 Cal Bike Erg
10 Strict HSPUs

Sub 20|15 cals Assault Bike
ADV – 4’|2’ Deficit




Perfect Sunday Special

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Sharon – Deadliftin’ No Problem

Click Here for Weekly Strength/Benchmark Schedule

Warm Up
Dynamic Warm Up

Then 2x
10 Bandy Side Steps (each way)
10 Bandy Good Mornings
10 Banded Glute Bridges

Strength
EMOM10
1 Back Squat
Moderate loading, climb in weight as able. Should not be a 1RM

WOD
10-9-8-7-6-5-4-3-2-1
Thruster (75,55)
Hang Power Snatches

Level 2- (65|45)
Level 1- (55|35)

At Home WOD:
4 Rounds
10 Plank Ups
20 Alternating Mountain Climbers
30 Russian Twists




Ascent Tasting Today & Post-WOD Nutrition

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Group Row

 

Ascent Tasting & Education
“Ascent is committed to using the best real food ingredients and is designed to improve muscle health and performance.”

The crew from Ascent will be in Southie Green tomorrow! Be sure to swing by for a sample and to learn more about how their products can improve your recovery and time in the gym! We offer many of their products for purchase at the desk, here’s your chance to try some out!

Read on for more information on pre and post WOD nutrition

Want to feel more energized during your work out? Tired of feeling sore days after a WOD? Pre and Post exercise nutrition is where you can really make a difference.

The post exercise meal is arguably the most important meal of the day. Imagine your body as a finely tuned automobile. During the course of the workout we are constantly putting the pedal to the metal, which in turn burns fuel. If our gas gauge read “FULL” at the beginning, it now reads “EMPTY”. We need to replenish and refuel ourselves to ensure our tank is full for the next workout. If we return with anything less we run the risk of running out of fuel too soon, hitting the wall and potentially hurting ourselves. You wouldn’t want to punch it with the gas light on would you?! It is very important to get fuel (sugar) into our bodies as soon as possible. These fast-acting, super potent sugars can be found mainly in fruits (bananas, strawberries, apples, etc). Naturally, longer workouts require more fuel and shorter workouts require less fuel. But remember, don’t go overboard. Any excess sugars could potentially become stored as fat.

Now let’s explore the belts, pistons and other moving parts. Over the course of our intense workout our muscles are constantly being contracted, which leads to microscopic muscle breakdown. This is also the reason we become sore after a tough workout. But don’t sweat it: our body constantly adapts to this and rebuilds those exhausted, broken down muscles to actually come back bigger and stronger than before. We just need to give it the right building blocks. Those building blocks are called branched chain amino acids (BCAAs or in other words protein). These are essential to life and very important post WOD. The best sources of BCAAs can be found in whey protein powder, chicken, beef, eggs, etc) Again remember, the sooner we get those building blocks into our body the sooner the rebuilding process can occur. Whey protein powder is the fastest acting.

The point is we MUST refuel and rebuild. It is recommended that simple sugars and protein (2:1 ratio) are consumed together within 30 minutes post exercise. Protein shakes blended with ice and fruit are the most convenient way to prepare ourselves for the next workout. Lay off the fat immediately after exercise, as fat tends to slow down sugar and protein absorption.

Warm Up
Partner Up
P1- Row 500m
P2- AMRAP
5 Scap Pull Ups
10 Scap Push Ups
15 Jumping Lunges
-Switch-

WOD
Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy*

1 Round of Strict Cindy is:
5 Strict Pull-ups
10 Push-ups
15 Squats

Level 1- 5 Ring Rows, 5 Push-ups, 10 Squats

Extra Work
3 Rounds
20 GHD
10 Deadlifts 275|185

ADV – 6 Rounds




Meet Me At The Bar

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Chris – Crossfit All Around

Warm-up
:30 on/:10 off
Burpees
Muscle Clean
Step Ups
Front Squat
Box Jumps
Press
Burpee Box Jumps

Mobility
Hamstring Rolling on the Box

Strength
Every 2 Minutes for 14 Minutes
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk

WOD
30 Box Jumps
10 Clean and Jerks 155|105
30 Burpees
10 Clean and Jerks
30 Burpee Box Jumps
10 Clean and Jerks

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55

Extra Work
3 Rounds
1000m Ski
20 DB Step Over 50|35’s