CrossFitWOD

Bars UP For Friday!

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Jose

Warm-up
Run 1 Loop
Then:
2 Rounds
7 Strict Press w/ 3-sec Negative
9 Barbell Rollouts
11 Bandy Pull Aparts

Strength
Push-press
EMOM5 – 2 Reps @85-90%
EMOM5- 1 Rep @90-100%

WOD
11 Minute AMRAP
7 Shoulder to Overhead (155,105)
9 Toes to Bar
11 Wallballs

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,45)

Extra Work
50 T2B
50/40 Cals Bike
50 T2B

Scaled – 30-30/25-30




Southie Spotlight – June Member Achievements!

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TBT – In House Throwdown, It’s More than Fitness…

Southie Spotlight!
Another month of some amazing achievements from our Southie Crew! Way to fill up that board everyone. Scroll down to see your June Achievements as well as our updated “Max Double Unders” and “Fran” Leaderboards. Keep up the great work everyone and if there’s an achievement that we missed, please let us know and we’ll get it up there!

Warm-up
8-6-4
-Burpees
-Half Kneeling Kettlebell Press (Right Knee/Left Leg)
-Half Kneeling Kettlebell Press (Left Knee/Right Leg)
-Kettlebell Swings
-Box Jump w/ Step Down

Strength
E2MOM14
3- Position Snatch
-High
-Mid
-Floor

WOD
40 Kettlebell Swings (2,1.5)
40 Box Jumps
30 Kettlebell Swings
30 Burpees
20 Kettlebell Swings
20 Burpee Box Jumps

Level 2 (1.5,1),
Level 1 (1,26lb)

Conditioning 4:45PM in Southie Orange
80-60-40-20 Calories on the Rower
After Each Set Complete a 600m Run Together

After the final 600m Run is complete

100 Calories on the Bike

*The Rowing and Biking one partner works at a time and should be a a true sprint. Runs are done together as a team




Coach’s Corner – Tom Kuchenreuther!

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Coach Tom loves a good Partner WOD!

Coach’s Corner – Tom Kuchenreuther!
We’re so excited to feature one of our long time coaches Tom K.! Tom has been an amazing asset to our squad with his level of enthusiasm and caring for The CFS Community. We’re happy to have him in board here. Tom brings his commitment in and outside of the gym. You can often find him at social events as well as helping outside of class when needed. Check out our interview with Tom below and get to know him even more!

Classes you currently coach?
Tuesday’s at 6 and 7pm! I also have personal training sessions Wednesday nights now.

Years as a crossfitter and coach?
Started Crossfit in May 2011. 8 years now. Started coaching at Southie in 2016, 3 years.

Your favorite part of being a crossfit coach?
I’ve learned so much from other great coaches here at CFS, during my CF seminars, and by doing. Being able to share it with others is the best part. I want to help make classes more enjoyable, the workout smoother, and help people improve on at least one thing.

Your Favorite WOD and Movement?
Any Partner style WOD. My favorite Girl named WOD is Diane. favorite movement – Tempo Squats! (Shout out to my ‘Filly’ friends.)

“Diane In The Sand”?

Athletic background
I played Soccer from age 5 through High school. Do E-sports count? I was and am still a ‘gamer’

Small piece of advice for Newbies and/or Veteran athletes
Fitness should be a lifetime journey, find a good balance and stick with it. In Class, push yourself when you feel good but try to live in that 75-80% effort zone to work in most of the time. This way you can keep coming back.

Fun Fact most people don’t know about you
I grew up in New Jersey and had never been to Boston pre-2013! Feels pretty much the same, despite everyone here thinking NJ is the armpit of America.. its not guys. Also, I work in Technology and love all things tech! :nerdemoji:

What you enjoy about the CFS Community
CFS is awesome because we mostly have one common goal with such different backgrounds and lives. But it all works somehow. You meet people you never would otherwise.

Crushing DB Snatches in The 2018 Southie Showdown

Favorite Southie Social Event
Southie Showdown (That counts as ‘social’ right?) – It is such an iconic event in the North East Crossfit world now and its the one time of year besides the open I do any form of competing. I get to push myself, meet new people, see old friends and the environment is always fun and exciting.

Certifications/Education
Crosfit Level 1 Trainer
Crossfit Level 2 Trainer
Crossfit Aerobic Capacity
AED/CPR Certified
BS Management Information Systems

Warm-up
2 Rounds
:45 on/:15 off
Row
Pull Up Hang*
Prison Burpees to Target
Active Squat Hold

*Complete 1st round in active hollow hang below the bar. Complete 2nd round holding chin above the bar if possible.

Mobility
Chest Rolling
Lat rolling

Skill
Pull-up Practice

WOD
150/120 Calorie Row for Time
E3MOM
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air squats

*The workout starts with 1 round of Cindy

Level 2- 120/90 Calories
Level 1-90/60 Calories
ADV – 2 Rounds of Cindy

Extra Work
2 Rounds
30 KB Goblet Squat (2/1.5)
40 KB Deadlifts (1.5’s/1’s)
Rest 2 minutes between Rounds




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




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