CrossFitWOD

Girls Gone Wild Team Relay & Social This Friday!

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Shelby

Gym PSA: Let’s All Stay Healthy!
With all this coronavirus hysteria, we want to continue to be your happy place!

We have great news, the virus cannot be spread through sweat! I think everyone knows by know that COVID-19 spreads from droplets spewing from sneezing and coughing (yum). SO, we are asking that if you have a cold or cough that you take a little time off until the sneezing and coughing is under control. Just shoot us a quick email and we can put a hold on your account.

In addition to this, to be safe we suggest washing your hands pre and post workout and also ask that you wipe down your equipment pre and post workout. We have a regular cleaning schedule, but as you know the turn-over from class to class is quick and it’s impossible to disinfect everything after every use. Compared to most public places we do have a controlled environment with responsible healthy adults (with a few exceptions).If everyone does their part we will all be more protected and will have more confidence about crushing WODs germ free.

We all do CrossFit because it helps us stay healthy and prevent diseases. Think of this as the same, preventative measures go a long way. Have a happy, positive day!

Girls Gone Wild Take 2 – Friday March 13th from 6-8PM
Join us for another great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one of the Classic Crossfit Girl WODs listed below. There will be scaling options for each WOD. We will make your teams and you will decide together which athlete will take on which girl. All are encouraged and welcome to throwdown! To register please fill out THIS FORM

* There will still be GENERAL CLASSES at 4 and 5pm this night. The 6 and 7pm classes will be cancelled. All are encouraged to come in. If you miss registration, come in anyway we will fit you in!

Please join us after for a Post WOD social at Tom English’s Cottage in Southie! Anytime after 8:30 at 118 Emerson Street. This bar is cash only.

Last Year’s Girls Gone Wild Event – Standards Briefing

Teams of 5 Relay. Teammates must tag before proceeding on to the next portion of the workout.
*We will also have an advance option for smaller teams that would like to take on two or more girl WODS! However no athlete can perform two WODS back to back.

“Jackie”
1K Row
50 Thrusters (45/35)
30 Pull Ups

Intermediate – 35/25; 25 Pull Ups
Scaled – 750m Row; 30 Thrusters, 30 Jumping Pull Ups

“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

Intermediate – 15-12-9
Scaled – (65/35); Jumping Pull-Ups

“Karen”
150 Wall Ball (20/14)
Men – 10ft target
Women – 9ft target

Intermediate – (14/10)
Scaled – (14/10) 100 Reps

“Grace”
30 Clean and Jerks (135/95)

Intermediate – (95/65)
Scaled – (65/35)

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups

Intermediate – (185/125) 15-12-9
Scaled – (135/95) Hand Release Push-Ups

Warm-up
Coach led arm circles with change plates 5|2.5 – 10-15 in each direction with increasing the size in circles.
then ..
10 standing external rotation vertical
10 standing external rotation horizontal (both plates at the same time)

2 rounds
45on:15off
1. Jump rope
2. Row, external rotation and press 5|2.5
3. Active Squat Hold (ADV Change plates Overhead)

WOD
In 25 minutes complete
800m Run
20 Shoulder to Overhead 135|95
600m Run
100 Double Unders
400m Run
20 Front Squats

Rest 3 Minutes then complete in reverse order until the clock runs out. Record time separately for the the first portion and reps for the second

Level 2- 115|75, 50 double Unders
Level 1- 95|55, 200 singles
ADV – 155|105

Extra Work
75 T2b*
5 Sandbag over the shoulder (140|90) to start and every time you break a set on the t2b

ADV – 100 t2b




Spring Ahead!

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Mishka

Weekly Strength/Benchmark Schedule – Click Here

Don’t forget to Spring ahead!

Warm Up
2 Rounds
1:00 Work/:15 Rest and Rotate
-Bike
-Reverse Lunge (Round 2 try pausing with knee on the floor and back foot off the ground)
-Bike
-Cycle Through 3 BB High Pulls from hips, knee and mid shin. (Round 2 Muscle Clean from each position)

Strength
EMOM10
Box Squat- 2 Reps

WOD (20 minute cap)
8 Rounds
4 Power Cleans (pick your weight)
8 Pistols
12/9 Calorie Bike (Schwinn|C2 = 18/13cals)

Level 2- 9/7 Bike
Level 1- 7/5 Bike, 6 Rounds
Schwinn|C2 Bike = 1.5X Cals

Report time and weight

At Home WOD:
3 Rounds
20 Burpees
25 Air Squats
30 Sit Ups

then

World’s Greatest Stretch – 2:00 x Side




Gym PSA – Let’s All Stay Healthy! & February Achievements!

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Dale & Sheazo – head to head

Gym PSA: Let’s All Stay Healthy!
With all this coronavirus hysteria, we want to continue to be your happy place!

We have great news, the virus cannot be spread through sweat! I think everyone knows by know that COVID-19 spreads from droplets spewing from sneezing and coughing (yum). SO, we are asking that if you have a cold or cough that you take a little time off until the sneezing and coughing is under control. Just shoot us a quick email and we can put a hold on your account.

In addition to this, to be safe we suggest washing your hands pre and post workout and also ask that you wipe down your equipment pre and post workout. We have a regular cleaning schedule, but as you know the turn-over from class to class is quick and it’s impossible to disinfect everything after every use. Compared to most public places we do have a controlled environment with responsible healthy adults (with a few exceptions).If everyone does their part we will all be more protected and will have more confidence about crushing WODs germ free.

We all do CrossFit because it helps us stay healthy and prevent diseases. Think of this as the same, preventative measures go a long way. Have a happy, positive day!

February Achievements
Great work on another month of crushing the PR board everyone! Below are your February achievements. If we missed any please let us know, we love celebrating with you! Scroll down to see our updated 1K Row Leaderboard!


Warm-up
Run 1 Loop

Then:

-12/10 Calorie Row
-Hollow Hold Alphabet Letters A-M*
-10 Dead Hang Alternating Switch Grip**
-12/10 Calorie Row
Hollow Hold Alphabet Letters N-Z
-10 Hip Touches Each Side

WOD
1200m Run
Then
40-30-20
Pull-ups
Burpees
Calorie Row
Abmat Sit-ups

Level 2- 30-20-10 Pull-ups
Level 1- 30-20-10 Reps
ADV- chest to bar, Ski Erg, GHD Sit-ups

Extra Work
Build to a heavy set of
5 Hang Power Cleans
5 Power Cleans
5 STOH
5 Thrusters




In-House Throwdown – Saturday May 2nd!

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BSull – Bent Over Rowzzz

In-House Throwdown: Saturday, May 2nd!
This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. We’ll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a game plan. Creative team names and outfits are HIGHLY recommended, though not required.

As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coaches… we will help convince you!

Not sure which division you should sign up for? Use these suggested standards as a guideline.
-Rx Division-
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Thruster 95, 65

-Scaled Division-
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target (9′ target for ladies)
Thruster 65, 35

CLICK HERE TO SIGN UP!  We hope to see everyone there!

Warm-up
Partner Up!
P1- 12|10 Calorie Bike
P2- Floor Angels
-Switch-
P1- 12|10 Calorie Bike
P2- PVC Around the Worlds

Strength
E2MOM12
Overhead Squat
3 Reps @ 80%

WOD
12 Minute AMRAP
12 Hang Power Snatches 95|65
12 Thrusters 95|65
12|10 Calorie Bike (18|15 Schwinn or C2 bike)

Level 2- 75|55
Level 1- 65|35

Extra Work
100 ft Front Rack DB Lunge 50|35
8 Sandbag Cleans 140|90
80 Double Unders
8 Sandbag Cleans
100ft Front Rack DB Lunge

ADV – Rest 3 Mins and Repeat




A Smarter Approach to Strength

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#TBT – Parking Lot Sprints

A Smarter Approach to Strength
I never used to consider myself strong in any sense of the word. I always thought that being strong meant that you were the toughest person in any room and that you could out lift everyone. I remember the first time I deadlifted 155 pounds, it was the best day of my life, even though the technique definitely wasn’t up to par. From that point on, deadlifting became my favorite movement. Although I wasn’t incredibly strong or proficient at deadlifting, it became my goal to become a “strength athlete.”

Fast forward 5 years and I still have the same goal to get stronger but with a very different mindset and approach. I learned that if you continuously tell yourself that you are something, then you will make the effort to become that thing. About a year ago I started believing that I am strong and that I can do what I set my mind to. I began to set actual numbered goals in terms of the weight that I wanted to achieve. With that, I began to realize that I would not get there unless my movement quality improved. In order to achieve my goals, I began to spend hours a day working with just a pvc pipe performing the movement over and over again, until I couldn’t do it any longer.

If you haven’t worked with a pvc pipe for hours at a time, it can be grueling. No weight on the bar, just you and the technique. It was obviously not the most fun thing to do at times, but I knew that if I wanted to perform the common uncommonly well, then this was the necessary work I had to put in. Along with my PVC work, I incorporated glute and hamstring strengthening exercises into my regimen every single day. As I started performing deadlifts more and more, I noticed that the weight on the bar was skyrocketing. I went from a 235lb deadlift to a 335lb deadlift in less than a year, and as I take the time to go back to the basics and work on the ‘boring’, my deadlift continues to get stronger.

I now think of myself as a strength athlete who loves Crossfit. I went from thinking I was the weakest in the room, to now graduating myself to being able to keep up with athletes that I look up to. In working on my weaknesses, I was able to boost my confidence in and outside of the gym. I walk into the gym with a mindset of not just wanting to have a great workout, but also with the intent to better myself in other aspects. I think to myself how I can stay humble and disciplined in the gym environment so that it can carry into my everyday life. This has given me strength and confidence outside of the gym.

It is the best feeling accomplishing something that you never thought in your wildest dreams could even be a possibility. To keep growing after the fact is just an extension of that feeling, and really shows that hard work and discipline pay off.

-Coach Jill

Warm-up
10-8-6-4-2
Lateral Up & Overs x 2
Push Ups w/ Feet on Box*
Box Crunches
*ADV- Pike Push Ups

Strength (20 minutes)
10-8-6-4-2
Strict press
Strict Pull-up

WOD
2 Rounds
30 Deadlifts 185|125
15 Handstand Push-ups
30 Box jumps
20 Toes to bar

Level 2- 155|105, 30 Push-ups
Level 1- 115|75, 20 DL&BJ, 15 Push-ups, 20 Sit-ups
ADV – Strict HSPU




Butts & Guts

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Micayla – OH Lunges

Warm-up
200m Run
50’ Sandbag Back Rack Lunges*
200m Sandbag Run

Butts and Guts (8 Mins)
2 Rounds
:30 Work/:15 Rest
1. Plan Ups with Feet on Med ball
2. Med ball Sit-ups
3. Russian Twists
4. Weighted Glute Bridges
5. Floor Jacks

WOD
4 Rounds
400m Run
20 Kettlebell Swings 2|1.5
200m Sandbag Run
100ft KB Lunges

Rest 1 Minute

Level 2- 1.5|1,
Level 1- 1|0.75, 50 foot lunge, 300m, 100m

Extra Work
3 sets
a. 10 BB Bent Over Row
b. 5 Weighted dips




Prison Burpees

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John

Warm-up
2 Rounds*
:30 on/:10 off
-Burps
-Bandy Pull Aparts
-Jumping Squats
-Bent Over Rows w/ 1 second pause at the top
-Bandy Pass Throughs
-Hang Muscle Clean

*add 10’s to the 2nd round where possible

Hollow rocks, then drill hang power clean. Leave time to try out different types of wall balls before workout starts

Hollow Rock Challenge
90 Hollow Rocks

WOD
Each For Time
30 Hang Power Cleans 135|95
30 Wall Balls 20|14
30 Burpees

Rest 2 Minutes

20 Hang Power Cleans 155|105
20 11ft Wall balls*
20 Bar Facing Burpees Burpees

Rest 2 Minutes

10 Hang Power Cleans 175|115
10 2-for-1 Wall balls
10 Prison Burpees**

Level 2- 95|65, 115|80, 135|95
Level 1- 65|35, 80|45, 95|55, regular wall balls across
ADV- 155|105, 175|115, 195|125

*11ft is in the black in Southie Green, above the shamrock in Southie Orange

**Prison burpee = 3 push ups for each burpee

Extra Work
3 Rounds
30|20 Cal Bike
50’ Overhead Walking Lunge
Rest 2 Minutes between rounds

Round 1 – 135|95
Round 2 – 155|105
Round 3 – 185|125




Push Pull

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Rob – Wall Balls

Warm-up
500m Row
Then
2 Rounds
10 Bandy Side Steps Each Direction
10 Bandy Good Mornings
10 Bandy Press

Strength
E3MOM15
5 Front Squats

WOD
500m Row
21 Shoulder to Overhead 135|95
500m Row
15 Shoulder to Overhead
500m Row
9 Shoulder to Overhead

Level 2- 115|75
Level 1- 95|55
ADV – 155|105

Extra Work
2 Rounds
100 Dubs
10/7 Muscle Ups
100’ HS Walk

Rest 3 Mins between sets

Scaled – Banded Bar Muups or 2x C2B & 5 Wall Climbs




That’s Snatchtastic!

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Super Woman

Warm Up
Partner Up!
P1- 12|10 Calorie Bike
P2- Cuban Press
Switch
P1- 12|10 Calorie Bike
P2- 90/90 External Rotation
Switch
P1- 12|10 Calorie Bike
P2- Inchworms w/ 5 scap push ups

Strength
EMOM10
1 Power Snatch
– Climb in weight as able

WOD
10 Minute AMRAP
12|10 Calorie Bike (18|15 Schwinn|C2 Bike)
10 Single Arm Snatches 50|35

Level 2- 40|25
Level 1- 30|15, 10|8 or 12/10 Schwinn
ADV – 70|50

Weekly Strength/Benchmark Schedule – Click Here

At Home WOD:
AMRAP: 10
20 Plank Ups
40 Russian Twists
20 Air Squats
40 Flutter Kicks




3 Mins on: 1 Min off – No Babysitting and No Mobility today

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Group Bike

Schedule Update: There is no babysitting and no mobility class today.  Both will return next Saturday. We apologize for any inconvenience!

Warm-up
In 3 minutes
Run 1 Loop

-Rest :30-

In 3 Minutes
50 Double Unders or 100 Singles
5 Inchworms w/ ascending push ups
AMRAP Jumping Squats

Hit some calf & hamstring stretching

Go over sandbag work & rope climbs. In larger classes, split into 2 groups – half work on rope climbs, half on stones,then switch. If possible throw in some 50-100ft stone hug carries.

WOD (35 mins)
3 Rounds

In 3 Minutes
600m Sprint

1 Minute Rest

3 Minute AMRAP
1 Rope Climb
30 Double Unders

1 Minute Rest

3 Minute AMRAP
5 Sandbag Over the Shoulder 140|90
5 Hug Squats

Rest 1 Minute

Level 2- 1 loop- 535m, 10 ft climb, 15 double unders
Level 1- 400m run
ADV- 600M Sandbag Run, Legless Rope Climbs or Short Rope

Extra Work
Work up to a Max Weight for the complex
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead