CrossFitWOD

Spartan Sprint at Fenway THIS SUNDAY!

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Jascha – Shoot Thrus

Spartan Sprint At Fenway!

We’re excited to put a team together for the Spartan Sprint at Fenway this year and we’d love for you all to join us! Our team is registered for

Sunday November 10th at 10AM

To register follow THIS LINK and review the steps below.
1. Click on The Sunday Morning start time
2. Click “Join A Team”
3. Pick “CrossFit Southie”
4. Team start is 10AM
5. Be sure to use our special discount code at check out for 50% OFF!! The code is CFSOUTHIE50

 

“For the eighth time, Spartans are invited to participate in the Spartan Sprint at Fenway Stadium. Gain unprecedented access to previously closed off areas of America’s Most Beloved Ballpark.

Do burpees in the clubhouse, run on the warning track, and sprint through the finish line at home plate. With the Green Monster as the backdrop, Fenway is a perfect race for the whole family.

Additionally, take in historic Lansdowne street and Kenmore Square in the surrounding areas of the park. Once you finish the race, there is so much more the beautiful city of Boston has to offer.”

TOP REASONS TO TAKE ON THIS COURSE:

1. Fenway is America’s oldest ballpark. There is history etched into the very foundations of the park. Wouldn’t you want to run on the same field the greatest baseball players of all-time have played on?

2. The kids will have a chance to run with Wally The Green Monster, the official mascot of the Red Sox.

3. Some of the most popular restaurants in Boston are a spear throw away from Fenway. Boston Beer Works, Cask’n Flagon, and Neptune Oyster to name a few.

Warm-up
1 minute Row
:45 Plank Hold
:15 Rest

1 minute Row
:45 Chin over Bar Hang
:15 Rest

1 minute Row
:15 Inchworms w/ Push Ups

Strength
E2MOM14
Power Clean- 3 Reps

WOD
3 Rounds
1 Minute Max Cal Row
:30s Max Push-ups

:30s Rest

1 Minute Max Cal Row
:30s Max Strict Pull-ups

:30s Rest

Level 1 -Ring Rows

Score= Total Row Cals, Total Strict Pull-ups, total Push-ups

Coaches Note: There is no transition time accounted for, so consider that when rowing/skiing and finish up early if need be to get a full 30s of Push up/Pull ups

Extra Work
30 Stick Sit Ups
100ft HS Walk
30 Stick Sit Ups

ADV 50-150-50




Southie Spotlight – October Achievements! & Filthy 150 in the house tonight at 6pm!

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Ranjith – K2C, Stand, Step!

20.5 Open Workout Live Announcement in Boston- GET TICKETS TONIGHT @ 6PM!
Do you want to be at the 20.5 Open Announcement and watch Pat Vellnar and Annie Thorisdottior throwdown on the workout just moments after it’s announced? Filthy 150 , the Irish Sanctional that our own Brendan Caslin is competing at, is hosting the 20.5 Live Announcement at Reebok HQ in the Seaport on Thursday night. And we have a chance for you to be there!

The Filthy 150 crew will be here TONIGHT during the 6pm class. They will be bringing the 2019 Irish National Champions to take class with us (and maybe two other special guests…?!?) and they will be giving out tickets to the Live Open announcement. Reebok will also be here with Nano 9s to try on. So, if you’d like to go to the 20.5 Live Announcement (or just want to work out with some Irish Games athletes), be sure to be at the 6pm class!

October Achievements!
Congratulations on another month of hard work in the books! Great job this month squad, looking forward to anther great month of goal crushing with all of you! Scroll down to see your October Achievements and our updated “Fight Gone Bad” and Clean & Jerk leaderboards! If there’s a PR that we missed please let us know!

Warm-up
Run 1 Loop
Then
10 Push Up to Downward Dog
Then
½ Tabata Double Unders
Immediately into
½ Tabata Bottom to Bottom Air Squats

Mobility
Quad Rolling & Couch Stretch

WOD
600m Run
60 Double Unders
9 Overhead Squats 135|95
600m Run
60 Double Unders
15 Front Squats 135|95
600m Run
60 Double Unders
21 Back Squats 135|95

Level 2- 115|75, 30 Double Unders
Level 1- 95|45, 120 Sinlges
ADV- 155|105

RAINY DAY SUBS-
750M Row
1.1 Mile Bike

 

Extra Work
High Hang Squat Snatch
4X3 @ 80%




Monday for the GLUTES

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Will always smiling

20.5 Open Workout Live Announcement in Boston- BE THERE!
Do you want to be at the 20.5 Open Announcement and watch Pat Vellnar and Annie Thorisdottior throwdown on the workout just moments after it’s announced? Filthy 150 , the Irish Sanctional that our own Brendan Caslin is competing at, is hosting the 20.5 Live Announcement at Reebok HQ in the Seaport on Thursday night. And we have a chance for you to be there!

The Filthy 150 crew will be here THIS TUESDAY during the 6pm class. They will be bringing the 2019 Irish National Champions to take class with us (and maybe two other special guests…?!?) and they will be giving out tickets to the Live Open announcement. Reebok will also be here with Nano 9s to try on. So, if you’d like to go to the 20.5 Live Announcement (or just want to work out with some Irish Games athletes), be sure to be at the 6pm class on Tuesday!

“…hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism” – Coach Greg Glassman

Hip extension, or simply put… a squeezed butt is the key to power. Think of a heavy KB swing, a high box jump or a snatch attempt. If you “short change” the range of motion at the top (don’t fully stand or squeeze you’ve left potential on the table). Nobody wants that. So how can we improve hip extension?

– practice finishing every rep with a strong glute squeeze, warm ups, strength, wods, etc.
– glute activation work. train it, and it will be there permanently and with less conscious effort.
– loosen the hip flexors. The majority of us sit for long periods of time. That’s hip FLEXION. We want more of the opposite.

Warm-up
:45 on/:15 off
Lateral Up & Overs
Alt. Single Arm Russian Swings
Toes to Kettlebell
Box Jumps
Box Crunches
Kettlebell Deadlifts

Glute Activation
2 Rounds of
10 Fire Hydrants
10 Glute Kick Backs
5 Quadruped Hip Circles x Each Direction x Each Side

Mobility
Shoulder Rolling
Overhead Stretching

Strength
E2MOM12 – 6 Sets
Tempo Deadlifts- 3 Reps
3-2-1 Descent

WOD
20 Toes to Bar
30 Box Jumps
40 Kettlebell Swings 1.5|1
50 Wallballs 20|14
40 Kettlebell Swings
30 Box Jumps
20 Toes to Bar

Level 2- 1,0|75
Level 1- 0.75|0.5 10-20-30-40-30-20-10

Extra Work
27-21-15-9
Ski Erg
Strict Press 95|65

Ladies/Scaled
21-15-9-6
Ski Erg
Strict Press 95/65

SWEAT/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
EMOM32
1. Row
2. Burpees
3. Bike
4. Double Unders

No rest between stations.




Daylight Savings – Fall Back

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Team Work Makes the Dream Work

*Schedule Update* – There will be no Endurance Class Today. Class will resume next Sunday. Day Light Savings. Don’t forget to Fall Back Today.

Weekly Strength/Benchmark Schedule – Click Here

20.5 Open Workout Live Announcement in Boston- BE THERE!
Do you want to be at the 20.5 Open Announcement and watch Pat Vellnar and Annie Thorisdottior throwdown on the workout just moments after it’s announced? Filthy 150 , the Irish Sanctional that our own Brendan Caslin is competing at, is hosting the 20.5 Live Announcement at Reebok HQ in the Seaport on Thursday night. And we have a chance for you to be there!

The Filthy 150 crew will be here THIS TUESDAY during the 6pm class. They will be bringing the 2019 Irish National Champions to take class with us (and maybe two other special guests…?!?) and they will be giving out tickets to the Live Open announcement. Reebok will also be here with Nano 9s to try on. So, if you’d like to go to the 20.5 Live Announcement (or just want to work out with some Irish Games athletes), be sure to be at the 6pm class on Tuesday!

Warm-up
2 Rounds
:30 on/:10 Rest and Rotate
-Toe Taps on KB
-Single Arm Single Leg KB Press Right Side
-Single Arm Single Leg KB Press Left Side
-Goblet Squat with 2 Second Pause
-Shoulder Activators (Round Two Strict Pull Ups or Jumping Negative)

Strength
EMOM10
Strict Press
2 Reps- Climbing in weight

WOD
4 Rounds
15 Pull-ups
15 Kettlebell Thrusters (1.5,1)

Level 2- 1|0.75, 12 Reps
Level 1- 0.75|0.5, 10 Reps

At Home WOD
AMRAP: 15
15 Hand Release Push Ups
30 Air Squats
45 Russian Twists (total)
60 Jumping Jacks




Upcoming Events!

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Team KB Run

Upcoming Events & Socials!
We have some great events lined up over the next couple of months. Be sure to save the dates and get on registration if you plan to do either of the races below! Be sure to stay in the loop with our Upcoming Events page as well, which you can find HERE

Spartan Sprint At Fenway!
We’re excited to put a team together for the Spartan Sprint at Fenway this year and we’d love for you all to join us! Our team is registered for Sunday November 10th at 10AM. To register follow THIS LINK and review the steps below.

1. Click on The Sunday Morning start time
2. Click “Join A Team”
3. Pick “Crossfit Southie”
4. Team start is 10AM
5. Be sure to use our special discount code at check out for 50% OFF!! The code is CFSOUTHIE50

.


CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/7 8PM-???
Location: The Social Register
401 D Street, Boston

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! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/15 9:30AM
Location: Harvard Square
Registration Link HERE

Warm-up
Run one loop

Then

Banded Partner Drills
-High Knees
-Bearcrawl
-Side Shuffle
-Backwards Run
-Sprint

WOD
At 0:00
1000m Row
800m Run
21 Burpees Over the Rower
Then AMRAP Sit-ups

12:00 Rest

At 14:00
750m Row
600m Run
15 Burpees over the Rower
Then AMRAP Sit-ups

23:00 Rest

At 25:00
500m Row
400m Run
9 Burpees over the Rower

At 31:00 Done

Score= Total Sit-ups

Level 2- Step over rower
Level 1- 15-12-9 Step-over rower.750-500-250/600-400-200

Extra Work
50-40-30-20-10
Heavy Double Unders
30-25-20-15-10
GHD Sit Ups

Scale to Regular Double Unders 70-60-50-40-30




Open WOD 20.4

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Barry & Hansol

Warm-up
Coach Led Box Warm Up
Build to a Heavy C&J

Skill 
Pistols

Open WOD 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

Single-Leg Squat Sub = Weighted MB Step Ups 20/14

*Coaches Note* – If you get to a weight you have never done before, approach the remainder of 20Mins as a strength session toward finding a new max or a heavy challenging weight.  You can always build up to that next heavy Rx barbell and/or try for a new PR!

Extra Work
30/25 Cal Bike
50 Stick Sit Ups
40/35 Cal Ski
50 Stick Sit Ups
50/40 Cal Row

ADV- GHDs




Happy Halloween! One Box Only Tonight

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#TBT – Halloween 2015

Schedule Update – classes at 4,5,6 & 7pm only tonight – Happy Halloween!

Warm-up
2 Rounds
:40 on/:20 off
– Bike
– Lateral Up & Overs
– Behind the Neck Push Press*
*Round 2- switch to Muscle Snatch

Strength
E2MOM12
Power Snatch

5 Reps @75%
5 Reps @80%
3 Reps @85%
3 Reps @85%
2 Reps @90%
2 Reps @90%

WOD
30/25 Calorie Bike
30 Power Snatches 95|65
30 Box Jump Overs
30 Overhead Squats 95|65

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




Spartan Sprint At Fenway Team!

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Tim

Spartan Sprint At Fenway!

We’re excited to put a team together for the Spartan Sprint at Fenway this year and we’d love for you all to join us! Our team is registered for

Sunday November 10th at 10AM

To register follow THIS LINK and review the steps below.
1. Click on The Sunday Morning start time
2. Click “Join A Team”
3. Pick “CrossFit Southie”
4. Team start is 10AM
5. Be sure to use our special discount code at check out for 50% OFF!! The code is CFSOUTHIE50

 

“For the eighth time, Spartans are invited to participate in the Spartan Sprint at Fenway Stadium. Gain unprecedented access to previously closed off areas of America’s Most Beloved Ballpark.

Do burpees in the clubhouse, run on the warning track, and sprint through the finish line at home plate. With the Green Monster as the backdrop, Fenway is a perfect race for the whole family.

Additionally, take in historic Lansdowne street and Kenmore Square in the surrounding areas of the park. Once you finish the race, there is so much more the beautiful city of Boston has to offer.”

TOP REASONS TO TAKE ON THIS COURSE:

1. Fenway is America’s oldest ballpark. There is history etched into the very foundations of the park. Wouldn’t you want to run on the same field the greatest baseball players of all-time have played on?

2. The kids will have a chance to run with Wally The Green Monster, the official mascot of the Red Sox.

3. Some of the most popular restaurants in Boston are a spear throw away from Fenway. Boston Beer Works, Cask’n Flagon, and Neptune Oyster to name a few.

Warm-up
6 min AMRAP
5 Thrusters w/ Pause
7 Double Jump Burpee Lateral Jumps*
9 Alt. Single-Leg Strict Toes to bar
11 Kip Swings

*1 Burpee + Hop Over Barbell & Back

Strength
EMOM10
1 Front Squat
1-3 @80-85%
3-6 @85-90%
7-10 90-95%

WOD
13 Minute AMRAP
7 Squat Clean Thrusters 115|75
9 Burpee Lateral Jumps
11 Toes to Bar

Level 2- 95|55
Level 1 – 75|35
T2B Sub = ABmat Sit Ups x2 or GHD’s

Extra Work
50/40 Cal Bike
100 Double Unders
50/40 Cal Ski
100 Double Unders
50/40 Cal Row

ADV – Rest 5 Mins and Complete in Reverse order




November SWEAT Classes!

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Sean-no problem

Sean – No Problem

November SWEAT Classes!

Get back on track before the holidays with our November SWEAT classes! Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

let's sweat!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, body weight exercises and more. There will be no barbells or high-skill gymnastics.

Warm-up
Every :90 Seconds
1. 250m Row
2. 250m Ski Erg
3. 200m Sandbag Run
*Scale distance as needed to finish in ~60 seconds

Midline
Double Alternating Tabata
1. High Plank Sandbag Drags
2. Alternating Single leg V-up
3. Left side plank with abduction
4. Right side plank with abduction

WOD
Every 5 Minutes for 30 Minutes
250m Row or Ski
2 Rope Climbs
200m Sandbag Run 4|3

Level 2- 1 Rope Climb
Level 1- 2 Pull to Stands, 100m sandbag Run
ADV – Legless

Extra Work
3 Rounds of
100ft Front Rack DB Lunge 50|35
9 Stone over Shoulder

 

Interested in other classes around the box? Check out the CrossFit Southie schedule!




Kettlebell Kitchen Tasting Tonight

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Stefanie

Kettlebell Kitchen Tasting
Kettlebell Kitchen will be in the house Tonight! Be sure to stop by and check out some of their delicious food samples and learn more about their amazing meal service!

If you haven’t heard we recently started a new partnership with Kettlebell Kitchen- a performance lifestyle and nutrition brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to your gym. Fuel the hardest working machine you know- your body!”

They currently make delivieres to CFS and will continue to do so every Sunday and Wednesday.

 

The order cutoffs are:

  • Wednesday evening by midnight for Sunday delivery • Saturday evening by midnight for Wednesday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:

http://www.kettlebellkitchen.com/frequently-asked-questions/

Discount Code

Members can get $25 towards their first two consecutive orders as long as their orders total $50 or more by using the code “SOUTHIE” in the coupon/discount box at checkout.

Warm-up
Athlete’s Choice
5 Rounds
:30 on/:15 off
Bike, Ski, Row or Air Runner
*Build intensity with each round

Then 2 Rounds
10 GHD Hip Extensions
10 Bandy Press
10 Bandy Pull Aparts

Mobility
Shoulder Rolling
Overhead Stretching

Strength
E2MOM12
Push-Press – 3 Reps @ 80%

WOD
3 Rounds
21 Deadlifts 155|105
9 Shoulder to Overhead 155|105
21 Wallballs 20|14

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

Extra Work
AMRAP 5
15/12 Cal Ski
10 HSPUs

Rest 5 Mins

AMRAP 5
15/12 Ski
10 T2B

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Every 3 Minutes for 30 Minutes
250m Row
Then
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.




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