CrossFitWOD

Summer Grinding

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Crowley – 1st Generation CFS OG

Honoring Justin Poitras – WOD and Memorial Ride
On Saturday 7/13 we will be coming together as a community to honor our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. As many of you know, He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing. There was a recent article “Heart To Heart” which featured one of the organ donor recipients, his progress and how he met Justin’s family. You can find the article HERE The following day there will be a memorial ride in honor of Justin hosted by The Six One Seven Ruff Riders Prospects. Details are below


The Six One Seven Ruff Ryders Prospects would like to welcome you to join us in celebrating the life and memory of United States Marine and Boston Firefighter, Justin Poitras. On Sunday, July 14th at Florian Hall, we’ll host a memorial ride which is open to all clubs and independent riders followed by a gathering of family and friends, both old and new. Join us while we enjoy music, food, drinks, and raffles as we honor Justin through our fundraising efforts. All proceeds from the event will be donated to the Boston Firefighters Burn Foundation on behalf of the Poitras Family.

Warm-up
400m Run
Then:
3 Rounds
:30 Plank Ups Over Barbell
:30 Barbell Roll Outs
:30 Hollow Rocks
:30 Rest

Mobility
Calf Rolling and Stretching

WOD
800m Run
21 Power Cleans (135,95)
100 Double Unders

Rest 2 Minutes

600m Run
15 Power Cleans
75 Double Unders

Rest 2 Minutes

400m Run
9 Power Cleans
50 Double Unders

Level 2- (115,75)
Level 1 -(95,45)
ADV – (155/105); 150-100-50 Dubs

Extra Work
12-9-6
Deficit HSPU (6’/4’)
100meter Sandbag Hug Carry (140/90)




An Athletes Guide To Hydration

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Kim – SLDL Lookin’ Good!

An Athlete’s Guide to Hydration
Guest Post from CFS Coach, Registered Dietitian and Sports Nutritionist Michelle Boutet! For More Information on Michelle’s Background and helpful Nutrition articles visit her website Fuel 2 Live HERE!

During prolonged, intense exercise, it is important to replace the fluid and minerals lost in sweat – especially on hot and humid days. The proper amount for rehydration will depend on intensity, and duration. For exercise that is very intense, leaves you drenched in sweat, or is an hour or longer and/or in extreme heat, water alone often is not enough. Rehydrating with large volumes of plain water can cause dangerously low sodium levels in the blood (hyponatremia). Reduce the risk of fluid-electrolyte imbalances with proper hydration by incorporating more salt in your diet, and/or by adding electrolytes. Below are guidelines for how much water to drink to optimize performance and improve recovery.

Summer Grinding

When How much
Pre-workout 2 to 3 hours before: 16 oz. (about 1 water bottle); 15 mins before: 8 oz.
During 4 oz. of fluid every 15-20 mins (2 to 3 large gulps)
Post-workout 16 to 20 oz. of fluid for every lb lost (1 to 1.5 water bottles per lb lost)
**This is in addition to drinking during the day

Goals of proper hydration:
– Aim to drink at least half your body weight in water throughout the day (increase on hot and humid days). Ex: 130 lbs. athlete  65 oz. water
– Start workouts in a hydrated state
– Maintain hydration throughout workouts
– Maximize performance
– Improve ability to recover quickly
– Minimize injury and muscle cramps

Consequences of dehydration:
– Performance declines with as little as 2 to 3 percent decrease in body weight from water (sweat) loss
– Increased core temperature and heart rate
– Decreased blood pressure
– Nausea and vomiting
– General feeling of fatigue
– Headaches
– Muscle cramps

Cool off and Hydrate Post-WOD

Hydration Tips:
1. Monitor your urine color. Clear to pale yellow (lemonade color) usually means you are hydrated.
2. Fruits and veggies are made mostly of water and are an easy way to increase your fluid intake. Plus, you get the bonus of vitamins and minerals!
3. Weigh yourself before and after a workout to determine how much water/sweat you lost.
4. On hot days or before a grueling workout, don’t be afraid to eat saltier foods or add salt to cooked meals throughout the day. Replace fluid loss post-workout with watery foods that contain salt, such as broth-based soups or vegetable juice. (You can cook meats, rice, or veggies in broth for an easy way to increase your salt intake).
5. Other sources of water: popsicles, smoothies, juice, coconut water, sports drinks, and tea/coffee. Just watch extra calories.
6. Carry a water bottle so you drink water throughout the day.
7. Add an electrolyte tab, such as NUUN to your water post-workout for a quick way to rehydrate.

Warm Up
Partner Up!
P1- 15/12 Cal Bike
P2- Front Rack Hold
Switch
P1- 15/12 Cal Bike
P2- AMRAP Kettlebell Lungesters*

*Lungester = Reverse Lunge Right Side + Reverse Lunge Left Side + Thruster

Perform warm up with 2 kettlebells – scale weight back as needed or use light dumbbells for newbies

Mobility
-Quad Rolling
-Pigeon Stretch
-Quad Stretch

Strength
EMOM10
1 Front Squat @ 90%

WOD
2 Rounds
30/20 Calorie Bike
150′ Double Front Rack KB Lunges (1.5 / 1 in each hand)
Rest 1:00

Level 3- Double Front Rack KB Lunges (1.0 / 0.75 in each hand)
Level 2- (1.5/1) 1 KB Goblet Lunges
Level 1 – (1/.5) 1 KB Goblet Lunge

Ski/Row sub – 35/30 Cals
Run Sub = 600m

Extra Work
40-30-20
GHD Sit Up
Ring Row
Hip Extension
Ring Dip

Scaled – 30-20-10

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Every 3 Minutes For 30 Minutes- Alternating
A.
– 200m Sprint
– X Calorie Bike
B.
– 250m Row
– x Burpee Box Jumps
– Should allow for 1 Minute rest give or take




Rollin’ With The Homies

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Tara – Yoke Carry Like a Boss

Sunday July 7th – Normal Schedule, Endurance class is on.

Warm-up
2 Rounds
Every 90 seconds
1. 250m Row
2. 20 Bandy Face Pulls
3. 60-sec weighted Wall Sit

Strength
EMOM10
5 Pendlay Rows
(moderate weight)

WOD
3 Rounds
In 4 Minute Complete
500m Row*
AMRAP Wallballs(20/14)
Rest 1 Minute

Scaled – 400m Row (14/10)

*Complete 1 of the 3 rounds using the Ski Erg

CFS Endurance Sunday – Southie Orange 10AM

E3MOM Endurance Chipper
Every 3 minutes 200m run
– 100 Burpees

Every 3 minutes 20 box jumps
– 100 KB Swings

Every 3 minutes 20/15 cal row
– 300 Double Unders

Every 3 minutes 20/15 cal ski
– 100 Ab Mat Situps

Athlete must finish all reps of the movement before progressing the the next.
Scaling options given in class.




Hero WOD “Lumberjack 20”

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Group Mobility

Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.  Babysitting is on.

Sunday July 7th – Normal Schedule, Endurance class is on.

Warm-up
Partner Up!
P1: Run 100m
P2: Overhead Squat
Switch
P1: Run 100m
P2: Kettlebell Swings
Switch
P1: Run 100m
P2: Front Squat/OHS
Switch
P1: Run 100m
P2: Box Jumps w/ Step Down
Switch

*Partner up to share equipment – one teammate start on the deadlifts, the other on OHS

Hero WOD – 40 minute Cap
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor of these soldiers

“Lumberjack 20”
20 Deadlifts (275,185)
Run 400m
20 KB swings (2,1.5)
Run 400m
20 Overhead Squats (115,80)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps (24,20)
Run 400m
20 Squat Cleans (115/80)
Run 400m

Level 2 – (225,135)(1.5,1) (95,65) (35,20)
Level 1 (155, 95)(1,26lb) (65,45) (20,10)
Adv – (45/30) Dumbbells for squat cleans

Scores/Comments from 6/30/18

Extra Work*
12 Ring Muscle Up
12 Bar Muscle Up
20 Squat Clean 205/145

*Scale to 6 of each or no Ring Muups and 12 Bar Muscle Ups. Scale Sq Clean as necessary.




Burner & Box Squats

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Coach Matt Martinez, DPT helping members move better

*4th of July Schedule UPDATE*
Today – Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.  Babysitting is on.

Warm-up
3 Rounds
1 min Bike/Ski/Row
1 min alt leg V-ups
1 min of Squat Therapy

Mobility
Quad Rolling
IT Band Stretching

Strength
EMOM10
2 Box Squats

WOD
3 Rounds
15 Thrusters (115,75)
15 Toes to Bar
15/12 Calorie Bike

Level 2- (95,55)
Level 1- (75,35)

Ski sub = 15/12cals
Row Sub = 18/14 Cals
Run Sub = 400m

Extra Work
30 GHDs
3 Rope climbs
30 HSPUs
30 GHDs
3 Rope climbs

ADV – Strict HSPUs, 40 reps of each and 4 Legless Rope Climbs.




Happy 4th Everyone! 9 & 10AM Only Today….Go America!

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Hands up for the 4th!

*4th of July Schedule UPDATE*
Today! Thurs July 4th – 9 & 10am classes only.  Box will open at 830am and close at 11am. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.  Babysitting is on.

Warm-up
10 mins of Dynamic with 100m runs mixed in

Partner WOD
1.5 Mile Run
60 Burpee Pull-ups
100 Kettlebell Lunges (2,1.5)
60 Burpee Box Jumps
100/80 Calorie Bike

*Partition all reps
*For the run switch every 200-400m

Level 2 – (1.5,1),
Level 1 – (1,26lb)(1 mile, 40/80/40, 80/60)
ADV – 40 Burpee Pull Ups & 20 Burpee Bar Muscle Ups, Front Rack Lunges (53’s/45’s); Use dumbbells where necessary

Ski Sub = 100/80 Cals
Row sub = 120/100 Cals




Save The Date – “Poitras” WOD for Justin & Memorial Ride

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Justin crushing the 2018 In-House Throwdown

*4th of July Schedule UPDATE*
Wed July 3rd – Normal morning and afternoon schedule. In the evening we will be running All Levels Classes in Southie Green only with classes at 3, 4, 5 & 6pm. There will no 7pm class and no PM classes in Orange.
Thurs July 4th – 9 & 10am classes only. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.

 

Honoring Justin Poitras – WOD and Memorial Ride
On Saturday 7/13 we will be coming together as a community to honor our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. As many of you know, He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing. There was a recent article “Heart To Heart” which featured one of the organ donor recipients, his progress and how he met Justin’s family. You can find the article HERE The following day there will be a memorial ride in honor of Justin hosted by The Six One Seven Ruff Riders Prospects. Details are below


The Six One Seven Ruff Ryders Prospects would like to welcome you to join us in celebrating the life and memory of United States Marine and Boston Firefighter, Justin Poitras. On Sunday, July 14th at Florian Hall, we’ll host a memorial ride which is open to all clubs and independent riders followed by a gathering of family and friends, both old and new. Join us while we enjoy music, food, drinks, and raffles as we honor Justin through our fundraising efforts. All proceeds from the event will be donated to the Boston Firefighters Burn Foundation on behalf of the Poitras Family.

Warm-up
Row 1000m

Then:
2 Rounds w/ Sliders on platforms
:45 on/:15 off
-Push Ups w/ Knee Tucks
-Mountain Climbers

Mobility
Chest Rolling
Banded Stretching

4th of July Abs
100 Hollow Rocks
Every time you break- 15 Abmat Sit-ups

Scaled- 60 hollow rocks or 100 bicycle abs- Every time you break 10 Abmat Sit-ups

WOD
1000m Row
60 Push-ups

Rest 2 Minutes

1000m Row
40 Push-presses (95,65)

Rest 2 Minutes

1000m Row
20 Ring Dips

Level 2- 75,50
Level 1- 50,35, Bench Dips
ADV – 115/80, 20/10lb weight vest on bodyweight movement couplets

Extra Work
8-6-4
Ring Muscle Up
Squat Clean (205/145)

Scaled
8-6-4
Bar Muscle Up*
Squat Clean (165/110)

*use bands where necessary




Runnin’ Down A Dream

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Andy – Strengthening the Core

*4th of July Schedule UPDATE*
Wed July 3rd – Normal morning and afternoon schedule. In the evening we will be running All Levels Classes in Southie Green only with classes at 3, 4, 5 & 6pm. There will no 7pm class and no PM classes in Orange.
Thurs July 4th – 9 & 10am classes only. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.

Warm-up
In 4 minutes:
200m Run
15 Kettlebell Swings
30 Double Unders
AMRAP Plank Hold

*Use this as an opportunity to decide if/how you need to scale for the workout

Mobility
Hamstring Rolling
Calf Rolling

Strength
E2MOM14
3 Deadlifts @80%

WOD
Every 3 Minutes for 18 Minutes
200m Run
15 Kettlebell Swings (1.5,1)
30 Double Unders

Level 2- (1,0.75)
Level 1 -(0.75,0.5)
ADV – Heavy Rope

Extra Work
50’ HS walk
15 Squat Snatch (115/80)
50’ HS walk
12 Squat Snatch (135/95)
50’ HS Walk
9 Squat Snatch (155/105)
50’ HS Walk

Scaled – 3 wall climbs in place of each 50’ HS Walk
ADV – 75’ – add (20/10) to each lift.




Reebok Shopping Opportunity!

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Erin – Developing the Skillzzz

*4th of July Schedule UPDATE*
Wed July 3rd – Normal morning and afternoon schedule. In the evening we will be running All Levels Classes in Southie Green only with classes at 3, 4, 5 & 6pm. There will no 7pm class and no PM classes in Orange.
Thurs July 4th – 9 & 10am classes only. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.

Reebok Shopping Opportunity
Looking to get your hands on the new Nanos or freshen up that summer wardrobe? Well, you’re in luck! Reebok has invited us to shop in their Boston store for 50% off of EVERYTHING! You can take advantage of this invite up until July 12th. Just show the invite below at check out. Happy Shopping!!

Warm Up
Run a loop

Then:
Grab a barbell*
10-8-6-4-2 of
Plank up and over the barbell
BB Good Mornings
BB Front Squats
BB Strict Press

*add weight to the bar each round

Strength
E3MOM15 “Hulk Salad” Complex
2 Power Cleans
2 Front Squats
2 Jerks

WOD
21-18-15-12-9
Hang Power Cleans (115,75)
Wallballs

*Every time you break your set complete 4 burpees over the bar

Level 2- (95,55)
Level 1- (75,35), 21-15-9
ADV- 135,95, 30/20lb ball

Extra Work
2 Rounds
15/12 Cals Bike
15/12 Cals Ski
25 GHDs
15/12 Cal Ski
15/12 Cals Bike
Rest 3 mins

4:45 Conditioning & Bootcamp
5 Rounds
1 Minute Row
1 Minutes of Burpees
1 Minute Assault Bike
1 Minute of Double Unders
1 Minute of Ski Erg
1 Minute Rest

Pace modalities appropriately. There is no rest or transition time between exercises except for after the last ski erg.

Double Unders/5




Southie On The Beach Event Today!

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Tyrone

Benchmark/Strength Schedule – Click Here

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

*If the weather is rainy we will move the outing to Southie Bowl at Noon…which is always a great time! Either way plan on spending the day with us!! Updates will be posted on Facebook and Instagram!


Date/Time: Sunday, June 30th/11:00AM start
Location: Carson Beach in Southie
Cost: FREE

Warm-up
Partner Up
P1- 250m Row
P2- AMRAP Plate Floor Press
Switch
P1- 250m Row
P2- AMRAP Reaching Sit Ups w/ Plate

Strength
For 15 Minutes
Bench Press- 3 Reps
Dumbbell bench press alternating arms- 10 Reps
Rest

WOD
5 Rounds
250m Row
20 Sit-ups
10 Toes to Bar

Level 1- 3 Rounds, Knee Raises

Ski Sub = 250m
Bike Sub = .4miles
Run Sub = 200m

CFS Endurance Sunday – Southie Orange 10AM

WOD 1
EMOM 20
Odd – 12/7 Cals Bike***
Even – 40 Double Unders or 80 Singles***

Rest 4 Minutes

WOD 2
EMOM 20
Odd- 12/7 Cals Row***
Even- KB Reps*
20 Heavy RKBS
15 KB Box Squat (Goblet or Double FR KB, depending on weight)
10 KB Bench Press

*(Chipper AMRAP Style – pick up where you left off)
***All Cardio portions should be completed in 45 sec or less. Scale accordingly.

At Home WOD
5 Rounds
1 Wall Climb
3 Hand Release Push Ups
5 Prone Swimmers
7 V-Ups

then

Foam Roll Front of Shoulders – 2:00 x Side
Up Dog Stretch – 1:00 Total