Saturday Scramble – No Babysitting Today

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Katie – Strong Mama!

Schedule Update – There will be no babysitting today.

Agility Warm Up

Through The Boxes
-Side shuffle
– Front Pedal/back pedal
– High knees
– Butt Kickers
– Bear crawl
– Crab Walk

50 OH Walking Lunge Steps (25 RA lockout/25 LA), (50,35)
40/30 Calorie Bike
30 Single Arm Clean and Jerks (15 each side)
20 Burpee Box Jump Overs
10/7 Muscle-ups

Rest 3 Minutes Then Complete in Reverse order

Muscle-up sub- 20 Ring Dips

Level 2 – 35/25
Level 1-  25/15 – 30/20 Calorie Bike – 10 Burpee Box Jump Over – 20 Push Ups

Extra Work
Front Squat


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Pat P

Schedule Update – There will be no babysitting this weekend.

As many of you know, we lost one of our best friends back in November 2015 after a long, hard-fought battle against cancer. Pat Padgett was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a few weeks after he competed on the CFS Team at Regionals. Despite everything, Pat fought through his pain and lived the last year of his life on his terms. Pat never felt sorry for himself. He remained positive in a time of hopelessness. His spirit was, and forever will be, unbreakable. Pat will live on always in our hearts.

Shortly before Pat’s passing he shared his words to live by with in a message to Goose to pass on to the CFS community. Since then, his post on the CFS site has been shared over 47,000 times. His words hang from the banner in Southie Green. Pat truly created a legacy for himself with the way he lived his life and with these words.

In honor and in memory of our dear friend Pat P, we want to make the day that Pat passed (11/14/16), a celebration of life in which we we truly live the way Pat intended for us to live. We encourage you not only to PR your Snatch and give your all in the WOD today but more importantly to go out and do something in your own life to honor Pat’s message (live your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell).

patp beard

From Pat P on 7/31/16:

I just popped onto Facebook and scrolled through caught the southie blog post and of course noticed the “pr for pat” workout is on the docket for tomorrow.

I read through the little write up on the blog and watched the video. It took me right back to that day. A day that I was just so so overwhelmed with positive vibes and love and support, from all my southie fam, and extended CrossFit fam all around the state and region and some other parts of the country.

It was a day where I saw some really cool things happen, talked (as best I could) to a lot of people, made some new friends and really just had a great hopeful uplifting day.

The coming days and weeks and months were tough, I started my chemo and radiation shortly after that day and it was a grinding process. Radiation everyday for 6 weeks topped off with huge doses of chemo (up to 5 hours at a time) every other week.

I was beyond optimistic, I was 100% certain that I would be overcoming this illness and my story would be one of inspiration, and hope. A story that people could look back on and draw encouragement from, and something that I would look back on and say something about what doesn’t kill me etc etc.

I was prepared to document my recovery and my progress as I got back into shape, got my life back together and began a new chapter with a new title to my name “Pat Padgett: brother, son, friend….. Cancer survivor”

However life has a way of throwing everyone’s plans out the window. So things haven’t exactly gone the way I was expecting them to. My very first MRI post surgery and post treatment showed an abnormality. A few weeks later another more conclusive MRI showed what everyone feared. My cancer had come back, almost immediately once treatment ended it came back and it was making it very obvious that it wouldn’t be going away no matter how many kitchen sinks we threw at it.

So my story won’t end the way I had hoped, and it will be a shorter book with less chapters than I planned on.

I’m still trying my best to live my life to the fullest. If you’re friends with me on fb you know I’ve been traveling a lot. Some big trips with huge groups of family and friends, some trips with small intimate groups, and everything in between. I’ve also been trying to organize as many social gatherings as possible to spend time with as many of my friends as often as possible. As I recently said and was quoted the only things in life that matter are friends, family, experiences, and love.

Yesterday was my birthday, and I’ll admit it was a pretty tough day. Aside from my general daily challenges and struggles, my mental battle, my hugely alien looking swollen face, and the constant relentless pain, this was my birthday. It’s a very strange and hollow and haunting feeling to know almost for a fact that, that will be the last birthday I ever see alive. I don’t say this to be dramatic or draw sympathy, I’m only trying to give an honest update and a glimpse into my day to day.

So things for me are tough, really tough, and they get worse almost daily, certainly weekly. There is no relief in sight. There’s no pot of gold at the end of my rainbow. But I still LOVE my friends, I still LOVE my family I’m so thankful for the life I have enjoyed, the experiences I’ve had, the people I’ve shared my life with, I still find reasons to smile everyday even if I force it (I might cry almost everyday too but I smile damnnit!)

I can’t say this is how I pictured things turning out for me, but this is the hand I’ve been dealt and I do my best to deal with it and make the most of things everyday.

I haven’t been by southie in a while, truth be told I haven’t even worked out in about a month. I miss the gym, I miss my friends, I miss a lot of things, but I recently ordered some weight and a barbell for my moms house where I’m living now. I’m going to set it up in the back yard and hopefully find some motivation to at least lift heavy errrrrrrrryday.

I hope to make a trip over to cf Southie sooner than later to check in and see some friendly faces, maybe even break a sweat.

Thank you to everyone for your support no matter how you show it. Even if you just try really hard in the workout, that is support all day.

Thank you to Southie and of course special thanks to the coaches who I consider friends as well as my other good friends from the box.

The specialist thanks to goose and Ames. Some of my best friends on earth. Two people who have helped shape the person I am and have become. I wouldn’t be who I am without you guys and I couldn’t have done all this without you and the cf community.

So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.

Thank you everyone, and thanks for reading this.

-Pat P


Warm Up
:40 on/:20 off
Jump Rope
Chin Over Bar Pull Up Hang
Jump Rope
Strict Toes to Bar
Jump Rope

Lats/Overhead Position

Work up to a 1 RM Snatch
Suggested loading- Complete approximately every 2 minutes
3 @ 70%
3 @75%
2 @ 80%
2 @85%
1 @ 90%
1 @95%
1 @ 100%
1 @102%

WOD (15 minutes)
40/30 Chest to Bar Pull-ups
75 Double Unders
50/40 Calorie Row
75 Double Unders
40/30 Toes to Bar

Level 2- 35 Double Unders, 30/20 chest to bar pull-ups & Toes to Bar
Level 1- 30/20 chin over bar pull-ups

2015 scaled division version-
30 Chin over Bar Pull-ups
75 Single Unders
40/30 Calorie Row
75 Single Unders
30 Sit-ups

Coaches Tip – Go for broke. Lay it all out on the line for Pat P.
Scores/Comments 11/14/18
Scores/Comments 11/18/17
Scores/Comments 11/14/16

Extra Work
Bar Facing Burpee



Free WOD Day Next Week!

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#TBT – 2013, Love or Leave ‘Em Competition @ CF Route 1

Schedule Reminder: There will be no babysitting this weekend. We apologize for the inconvenience! Joelle will be back next weekend.

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, the 21st! 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.

-Front Squat w/ 2 Second Pause
-Bar Facing Burpee
-Single Leg Deadlift
-Superman Rocks

Front Squat- 3 Pause Squats
2-second count bottom of the squat

At 0:00
Deadlifts 225|155
Burpee Lateral Jumps

At 8:00

Wallballs x2
Bar Facing Burpees

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

Conditioning 4:45PM in Southie Orange
At 0:00 1000m Row For Time
At 6:00 2 Mike Bike for Time
At 12:00- 40 Burpee Box Jumps for time
At 18:00 1000m Row For Time
At 24:00 2 Mike Bike for Time
At 30:00- 30 Burpee Pull-ups for time

Yulefest 5K Registration!

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Meg crushing sleds

FitFam at the YuleFest 5k Run

Schedule Update
Oly class has been moved to Thursday, for this week only.

Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K for the 4th year in a ROW! This is a fun and festive race with a great after party. The past three years we have had a great showing with 60+ runners representing CFS! For teams that have 35+ runners, we receive a VIP tent with a team supply of cider and food! There’s also a DJ and an epic after party following the race! So, grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team! Registration Deadline is December 1st! Be sure to select team “Southie Slay Riders” when you register. Friends and family are welcome to join the team, the more the merrier!

Date/Time: Sunday, 12/15 9:30AM
Location: Harvard Square
Registration Link HERE

3:00 Athlete’s Choice (Bike, Ski, Air Runner or One Loop Run)

2 Rounds
-10 ½ Kneeling KB Bottoms Up Presses (per side)
-10 Weighted Sit Ups
-10 Weighted Step ups (per side)

2×10 Weighted Glute Bridges
2×10 Bulgarian Split Squats – Each Leg

Tabata Mash-up
Kettlebell Swings
Box Jumps
KB Lunges

Score= sum of lowest number of reps for each modality

Extra Work
10|7 Bar Muscle Ups
35 GHDs
10|7 Muscles Ups
35 T2B

Scale to 7|5 or 2x C2B
ADV – 15|10 Muups & 50 reps


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:45 Work/:15 Rest
-Row Legs only
-Row Legs and Lean
-Row Legs Lean and Pull
-Row Legs Lean and Pull

Then Two Rounds
5 Reps of Each Y, I, T, W

Shoulder Girdle

Push-Jerk- 1 Rep

1000m Row
30 Thrusters (135,95)
1000m Row

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

Extra Work
Deadlift 315|205
75 foot HS Walk*

*Scale to 50’ or 25’ or sub 4 Wall Climbs or 40 Shoulder Taps.

Veteran’s Day

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Sean – He’s Strong, Conditioning, and a Bodyweight Ninja!

*Veterans Day Schedule Update*
We will be running a reduced schedule all day today.
1 box only – All Levels Classes @ 530, 630, 9, 11am, 12pm, 4, 5, 6 & 7pm. No classes in Southie Orange.

Dynamic Warm Up

-Softball Anterior & Posterior Shoulder Roll
-Partner Shoulder Internal Rotation Stretch

Rope Climb

4 Rounds
600m Run
3 Rope Climbs
30 Push-ups
15 Power Cleans 135|95
Rest 2 Minutes

Level 3 – 2 Climbs, 20 Push-ups
Level 2 – 115|75, 1 rope climb or 2 10 ft climbs, 10 Cleans, 20 Push-ups
Level 1- 95|45, 10 Cleans, 15 Push-ups,
ADV- 15 Strict Handstand Push-ups

Extra Work
Every 30s for 10 mins
1 Heavy Power Snatch

SWEAT 6:30AM in Southie Green
Every 3 Minutes for 30 Minutes
250m Row
A. X Double Unders
B. X Distance Bike
C. X Burpees

Below is reps/distance for each of the intervals broken down by levels. Athletes complete A the first interval, B the second interval, and C the 3rd, and they continue that throughout the 30 Minutes. There should be 10 250m sprints.

Sunday Snatches

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Laurence – Super Stretch Partner!

Sunday Parking Notice: The lines in the parking lot will be repainted today. Please park in the Blue Cross Blue Shield parking lot, along the fence by the running path, or on the street. Thank you for your cooperation!

Monday Schedule Reminder: No classes in Southie Orange

Weekly Strength/Benchmark Schedule – Click Here

7 Minutes of Jump Rope with…
-5 Burpees
-10 Push Ups
-10 Squat Jumps
Mixed in when coach Calls Out then right back on the rope

Overhead Mobility

Push-press- 2 Reps

15 Minute AMRAP
5 Burpee Pull-ups
10 Single Arm DB Snatches (50,35)
20 double Unders

Level 2- 10 Double unders, (30,15)
Level 1- 50 Singles (40,25)

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
Each WOD 12 Minutes
Rest 2 Minutes Between WODs

22 SA KB Power Cleans
21 KB Glute Bridge – Feet on MB
400 Run

16 SA KB Front Squats
15 KB Glute Bridge – Feet on MB
300 Run

10 SA KB Squat Cleans
9 KB Glute Bridge – Feet on MB
200 Run

21/18 Cals Row
21 V-Ups
21 Burpees Over Rower

15/12 Cals Row
15 Row Tucks
15 Burpees Over Rower

9/6 Cals Row
9 OH Plate Sit-Ups
9 Burpees Over Rower

21 KB Swings
21 Box Jump Overs
21/18 Cals Bike

16 SA KB High Pulls
15 Box Jump Overs
15/12 Cals Bike

10 SA KB Snatches
9 Box Jump Overs
9/6 Cals Bike

At Home WOD
Jumping Air Squats
Clapping or Regular Push Ups
Bounding Lunges x Side
Bicycle Crunches x Side

CFS Is Now On Sugarwod….And You Should Be Too!

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*Schedule Update*
We will be running a reduced schedule this weekend for Veterans Day.
Saturday- 1 box only – All levels classes at 8am, 9am, 10am, 11am, Mobility @ 12pm, and 2pm All levels.
Sunday- Normal Schedule
Monday- 1 box only – All Levels Classes @ 530, 630, 9, 11am, 12pm, 4, 5, 6 & 7pm. No classes in Southie Orange

Sugar WOD!
Accountability, we all need it and now we have another way to uphold it! CFS is now on Sugar WOD! An amazing app that brings the community together with one large digital leader board. By using Sugarwod you will be able to find your personal bests and easily track your progress. Sugarwod will also be a place for gym schedule updates along with viewing the work out of the day. So be sure to get on it ASAP and start tracking!

Here’s how to get in on the action

1. Download The Sugarwod App and make a profile
2. Select Crossfit Southie as your primary box
3. Log back in to see the daily WOD
4. Record your scores
5. Add your friends
6. Track your progress
7. Crush it!!

Partner Up
P1- 15/12 Calorie Bike
P2-Moon To Sky

P1- 15/12 Calorie Bike
P2- Lateral Up/Overs

P1- 10 SandBag Deadlift
P2- Plank Hold

3 Rounds
10 Stone Over the Shoulder (140,90)
15 Stone Hug Squats
20|15 Calorie Bike
25 Box Jumps

Rest 2 Minutes

Extra Work
Strict Deficit HSPU (4”/2”)
200M Run On The Dashes

Scaled – No Deficit or use bands, no kipping

Open WOD 20.5

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Kelly – Super Mom*Schedule Update*
We will be running a reduced schedule this weekend for Veterans Day.
Saturday – 1 box only – All levels classes at 8am, 9am, 10am, 11am, Mobility @ 12pm, and 2pm All levels.
Sunday – Normal Schedule
Monday – 1 box only – All Levels Classes @ 530, 630, 9, 11am, 12pm, 4, 5, 6 & 7pm.  No classes in Southie Orange.

Open WOD 20.5
20 Minute Cap
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Scaled – Chin Over Bar Pull Ups

Extra Work
3 Rounds
30/25 Cals Bike
10 Power Cleans 135/95

TEAMWORK Fitness Fundraiser This Saturday!

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Pat P – 2014 ECC

TEAMWORK presented by Kill Cliff is a nationwide fitness fundraiser in support of the Navy SEAL Foundation. This event will consist of 24 Hero Workouts that honor fallen members of Naval Special Warfare. These workouts will be completed in gyms across the country. All workouts must be performed in groups of two or three. No individual performances. Each athlete should participate in one to three of the workouts. Absolutely under NO circumstances should anyone attempt to complete all 24 workouts. The focus of TEAMWORK is not to draw attention to ourselves or our performance in these workouts, but to honor the sacrifice made by our nation’s warriors, while working as a team. There will not be a leader board.

The event takes place THIS SATURDAY! It will begin at 8AM in Southie Orange and continue for 24hrs. To register for a Hero WOD please email [email protected]
You can help support our nations heroes by donating to or raising money for the Navy SEAL Foundation. You can donate or register by clicking HERE

Which Uses More Fuel: Highway Miles or City Miles?
The Answer = City Miles.
Why? Because your vehicle comes to an idle and has to rev back up to 40 MPH from a dead stop…requiring faster output from the engine. Bad for cars, Good for humans…

Steady State Exercise (think 45 slow jog) or consistent exercise at a sub-maximal effort burns fuel, sure. But did you know that your body HATES burning fuel, and would rather conserve it? At some point your body goes into “maintain mode” and your results are somewhat limited.

Sprint intervals, like today’s workout are meant to be max effort… full throttle. Your body is so shocked (in a good way) that it forces the body to adapt and improve the speed and efficiency of the processes inside the body responsible for delivering fuel and oxygen to working muscles. The best part? Because sprint intervals were such high demand it takes hours for your body to recover…and to recover it starts pulling fuel from FAT cells to help the cause…for hours AFTER exercise.

What does this all mean? Sprint hard, rest, repeat = Better fitness/better fat loss/still maintains muscle/requires less time!

2 minute Bike
1 minute Wall Sit
1 minute Hollow Hold
1 minute Prison Burpee Lateral Jumps

Box Squat- 2 Reps

3 Rounds*
20/15 Calorie Bike
20 Bar Facing Burpees
20 Thrusters (95,65)
Rest 2 Minutes

*Report 3 Separate Times

Level 2- 75|50
Level 1- 65|35
ADV – 115|75

Conditioning 4:45PM in Southie Orange

Partner Conditioning

In 12 Minutes Complete
1200m Run as a Team
AMRAP Calories on the Rower

Rest 2 Minutes

In 10 Minutes Complete
800m as a Team
AMRAP Calories on the Bike
Rest 2 Minutes

In 8 Minutes Complete
600m Run as a Team
AMRAP Double Unders