CrossFitWOD

FREE WOD DAY!

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#TBT -3,2,1 GO! Mid Summer 2016

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is 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 TODAY! 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 Coach Dale!

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.

Liams’ Cornhole Tournament to benefit MS

10th Annual Cornhole Tournament to benefit MS hosted by our very own Colm Kennedy
Location – Carson Place 180 Mt. Vernon Street, Dorchester, MA – next to Carson beach
Time – 12PM Saturday – June 1st

Warm Up
Parking lot Cone Agility
-side shuffles
-5-10-5
-linear W sprint
-lateral W slide
-suicides
-etc..

WOD
For 20 Minutes
0-6 Minutes Row For Calories

At 6:00 Complete
50-40-30
Push-ups
Sit-ups
KB Lunges (1.5/1)

• 200m Run together as a team after each Set

In any remaining time AMRAP Calories on the rower

Level 2 – (1,0.75)
Level 1 – (0.75,0.5)

ADV- (50 Push-ups-40 Ring Dips-30 Handstand Push-ups)/GHD Sit-ups/ Double KB front rack lunges

Conditioning 4:45PM in Southie Orange
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg

E5MOM
X Distance Run




IGN+ITE Begins Next Week!

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Name a More Iconic Duo – We’ll Wait…

IGN+ITE Integrated Group Nutrition & Interval Training Experience Ignite the fire within. Achieve results.

***Special Introductory Pricing: $200 for 8 Weeks!*** IGN+ITE is a comprehensive fitness experience combining movement, nutrition, and lifestyle to drive real, sustainable results. This program goes beyond the gym to help you navigate the other twenty-three hours of your day and form long-lasting, healthy habits. By pairing high-intensity interval training with nutrition guidance and accountability, IGN+ITE will transform your outlook on fitness and help you reach your individual goals. This is an 8-week program that meets twice a week on Tuesdays & Thursdays at 5:30AM. Each 60-minute class will include nutrition education & guidance and a high-intensity interval workout.

The 45-minute workout uses bikes, rowers, dumbbells, kettlebells and simple bodyweight exercises to deliver a full-body workout. The interval-based workout will vary every day. This class is accessible for all levels; no prior fitness experience needed.

Beyond the workout, each class will offer nutrition and lifestyle guidance. We will cover topics such as eating for fat loss, optimizing post-workout recovery, easy meal planning and more. Baseline measurements and photos will be taken every two weeks to monitor progress. Coaches will offer support and advice based on your daily food logs to help you meet your individual goals.

Ignite the fire within; achieve real results! June session kicks off on Tuesday 6/4/19

Click Here to Sign Up!

Warm-up
45s on 15s off of each of the following…
-Jump Rope on coaches command
-Barbell Jump Shrug High Pull
-PVC Pass Throughs

-Coaches command into Double Unders
– Barbell Muscle Snatch
-PVC Pass throughs in the bottom of the squat

-Double Unders
-Drop Snatch
-PVC around the worlds

Mobility
Pigeon Stretch Calf Stretching

Strength
E2MOM14 Squat Snatch – 3 Reps @ 80-85%

WOD – 15 Minute Cap
2019 Master’s Qualifier #1
3 rounds 15 Deadlifts (225,155)
35 Overhead Squats (75,55)
90 Double-unders

Level 2- (185,115), (65,45) 45 Double Unders
Level 1- (135,95) (55,35) 20 OHS Reps, 120 Single Unders

Brian Campbell – 8:56Rx

Coaches Tip: The OHS should be light, moveable and no more than 3 quick sets. You can always cut down the reps/weight or scale to a front squat if you have Overhead issues.

Extra Work
3 Rounds
500M Ski Erg
400M Run
2:00 Rest




Free Movement & Mobility Screenings

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Jenny

1-on-1 Movement & Mobility Screenings: Wednesday Nights!
Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of times and produce repetitive movements each day, we are often left with muscular imbalances and mobility limitations. These imbalances and limitations can lead to poor movement mechanics, muscular pain and possible injury.

The first step to correcting these imbalances or limitations is identifying them… and we are here to help! We are excited to be offering one-on-one movement and mobility screenings, free to all of our members. These screenings will not only help you identify any movement or mobility issues you may have, but also provide you with the tools you can use to help correct them.

Coach Matt

Coach Matt Martinez will be conducting these one-on-one screenings on Wednesday evenings from 6-7pm. Matt has extensive knowledge on human movement with a BS in Rehabilitative Science and a Doctorate of Physical Therapy. He’s also a top-tier CrossFit athlete… so he understands! Matt also coaches a mobility class that is free and open to all members every Wednesday at 7pm. We highly recommend everyone attend this class whenever possible.

To schedule your 1-on-1 assessment, click here.

Warm-up
Partner up –
A – 40/30 Cal Row
B – Amrap with the sliders
10 push up to knee tuck
20 mtn climbers
10 hamstring curls
Switch

Mobility
Thoracic Rolling
Shoulder Stretching

Strength
EMOM10
Strict Press
2 Reps @85%

WOD
40/30 Calorie Row
10 Shoulder to Overhead (155, 105)
30 Chest to Bar Pull-ups
10 Shoulder to Overhead
40/30 Calorie Row

Level 3- 135,95
Level 2- 115,75
Level 1 – 95,45
ADV – 185/125

Extra Work
40 T2b
75’ HS Walk
40 GHD Sit-Ups
75’ HS Walk

ADV – Sub up and back over the HS ramp for each HS Walk. Complete 2 Rounds with 5 min rest inbetween.




Memorial Day: Benchmark WOD: “Whitten”

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Mete

Schedule Update…
Today – Memorial Day – All Levels classes @ 9am and 10am only.

Warm-up
5 -10 min Dynamic Warm-up with a few short runs 100m runs mixed in.
Ex – start at far end of southie Green – buttkickers to garage door – run to 100m line and back – reverse butt kickers on the way back in.
-lateral high knees
-lunges
-lateral push up walk every 3 steps or burpee broad jumps –
-duck walk/crab walk
etc…

WOD
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

Results/Comments 5/28/18

Extra Work
Power Clean
25 reps @ 185/125

Rest 3 mins

20 reps @ 205/145

Rest 3 mins

15 reps @ 225/155

Scale to: 155/105;185/125;205/145

Each rounds should be in the 2- 5 minute range.




21-15-9… Damn You Fine!

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Bill Fox

Benchmark/Strength Schedule – Click Here

Schedule Update…
Today – Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only.

Warm-up
2 Rounds
45s on 15s rest & rotate
Squat Jumps
Barbell Upright Rows
Ring support

Strength
Power Clean
2-2-2-2-2

WOD
21-15-9
Hang Power Clean (135,95)
Ring Dip

Level 2- (115,75)
Level 1- (95.55), Push-up
ADV – (155/105), Strict Dips

At Home WOD
ASCENDING AMRAP: 8
4 Burpees
4 Jumping Squats
4 Jack Knives
8,8,8,12,12,12,16,16,16,…. etc

then

Downward Dog – 2:00 Total
Foam Roll Mid Back – 3:00 Total




+ + + / Round

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Tom

MDW Schedule Update
Saturday 5/25: We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting.
Sunday 5/26: All Levels classes at 9,10,11,12. No Endurance.
Monday 5/27: Memorial Day! All Levels classes at 9AM & 10AM only.

Summer Babysitting Update
Please note, there will be no babysitting on the following dates: 5/25, 6/1, 6,15, 6/22. We apologize for the inconvenience!

Warm-up
Outdoor Banded Partner Dynamic Warm Up!
-lateral high knees
– lunges
– reverse shuffle
-bear crawl
-band run
– lateral shuffle

2 – 200m Shuttle Sprints
300 to 400 to 200 to 400m
Start lying down, must stop facing the same direction each time.

Mobility
Quad Mash
Calf Mash

WOD
Every 5 Minutes for 25 Minutes
500m Row
10 Front Squats (135/95)
50 Double Unders

*First round should take around 3 minutes and 30 second

+20/10lbs Each Round. Subtract 1 Rep from the Front Squat Each round.
Example:
0:00 10 Reps @135
5:00 9 Reps @155
10:00 8 Reps @175
15:00 7 Reps @195
20:00 6 Reps @215

Level 3 135,95 +10/5 Reps
Level 2 – 115,75 (+10/5)
Level 1 -300m; (95,45)

*Athletes are welcome to use a rack but it will be considered a scaling option

Extra Work
Teams of 2
P1-100’ Sled Push (2/1 45# Plates
P2-AMRAP Handstand Push-Up
Switch
P1-100’ Sled Push (3/2)
P2-Strict HSPU
Switch
P1-100’ Sled Push (4/3)
P2- Deficit HSPU (3”/2”)
Swtich
*Score is Time and HSPU Reps




Member Spotlight – Alex Spear!

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Alex

Parking Update today – Normal class schedule today- Paving has been delayed, parking is available today in our normal southie parking spaces 

Memorial Day Schedule
Saturday – We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting.
Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only.

Member Spotlight – Alex Spear!
We’d like to congratulate Alex Spear on our newest Member Spotlight! Alex has been a hard worker since his start here. You can always find him putting in extra time and he welcomes any coaching feedback with such a positive attitude!

Alex has really embraced the CFS community. Most recently he was a part of our Ragnar Relay team. The team placed 24th out of 313 teams! Even better they had an amazing time running 200 miles together and it showed. Alex also competed in our In-House Throwdown with team “Kipping Up With The Kardashians”!

Alex is always happy and willing to lend a hand when needed. He’s one of the first people to help set up or breakdown equipment at the end of class and it doesn’t go unnoticed! We’d like to thank him for being such a great party of the CFS fam! Check out his interview below. As part of being in our Member Spotlight Alex will also receive a FREE Half hour massage complitments of our amazing In-House Clinical Massage Therapist Natalie Johnson!

Name: Alex Spear
Profession: Private Wealth Management Analyst @ Morgan Stanley
When did you start at Crossfit Southie? Came over to CFS October 2018.

What is your Favorite movement and WOD?
For movement, anything on the bar (pullups, C2B, bar mups, T2B) and cleans.
For favorite WOD, either Murph or DT – nothing better than Hero WODs. Doing the workouts for a higher purpose and they’re a great way to honor and remember. Everyone takes the challenge and pushes harder. Not to mention they’re killer workouts!

Which Class do you Frequent?
7:30PM Orange! If I’m able to get over earlier I sometimes jump into the 7PM as well.

What has been your biggest accomplishment so far?
Without a doubt, dubs!

What are your Fitness Goals?
To always and continually improve on movements and get stronger – primarily snatching and OHS, among others. Also love doing longer endurance events. Ultimate goal I’m shooting for is an Ironman within the next year or two.

What is your Favorite Part of Crossfit?
A lot of things. Too many to count. But two that stick out:

1. Surroundings — I’ve never been a part of such a large community that’s after the same things — a group of badasses ready to get after it and support one another. Everyone works so hard every day, does extra workouts, and cares about helping others. Everyone’s dripping in sweat laying on the ground after workouts then wants more. What kind of surrounding could be better? And all of the coaches are incredible – thank you to all for your lead, help, and sustaining an amazing environment. Just happy and lucky to be a part of it.

In-House Throwdown Team “Kipping Up With The Kardashians”!

2. Mentality — CrossFit trains you to mentally prepare; to get ready to push yourself and put in your best max effort. Just “showing up” doesn’t get it done. You have to prepare and then attack the workouts, because that’s what everyone else is doing and how you improve. And that process translates to other parts of life — it’s helped me so much in other areas.

How did you get involved in CrossFit and what was your first WOD/experience?
Two close friends and CFS members (one former, one current) got me into it. Conor Murphy (former member) was my roommate in college and for a year in Boston. Since he started in college, he would always tell me about it and send me the workouts. Sean Gildea (current member) lives above me and we used to work out together at a different gym before starting crossfit. Sean got into CF well before me too and same thing – would constantly send me the wods and tell me I had to join. Can’t thank either of those beasts enough – just wish I started earlier.

I was initially drawn to the uniqueness of it. All the different movements and workouts looked crazy and fun and intense. Started trying out parts of CF wods, liked it, then tried some actual CF workouts/benchmarks – hooked. Conor eventually got me to join a crossfit gym in Boston in October 2017, and that’s where I started.

First legit wod I did in a CF gym was 30-20-10 pullups, pushups, and front rack lunge at 135. I was totally smoked after — arms/chest totally blown up from the pullups/pushups and then all those lunges. Dropped the bar so many times. But as everyone says after — you just want to come back and do more. Showed up after a day off and was introduced to OHS courtesy of Nancy. 75 OHS lit me up!

What are your hobbies outside of CrossFit?
Love country music and going to country concerts as often as possible – definitely a top one. Endurance events/races (as mentioned before), travelling up to Maine, and playing soccer are up there too. Also on about round 10 of watching The Office – definitely a hobby.

What’s a “Fun Fact” about you?
I don’t have too many fun facts, but hopefully this counts … a while back a buddy challenged me to a race to see who could correctly fill out a map of the countries of the world first. We both practiced/attempted for weeks and I think he ended up beating me to it. Once we both got it, the races became who could do it the fastest (with a 15 minute time cap – any Sporcle fans out there know). So because of it … I’ve got all the countries of the world down!

Warm-up
In 2 Minutes
15 Burpees
AMRAP Bandy Good Mornings
Rest :30

In 2 Minutes
15 Box Jumps w/ Step Down
AMRAP Bandy Side Steps (switch direction every 10)
Rest :30

In 2 Minutes
10 Burpee Box Jumps
AMRAP Bandy Strict Press

Strength
For 18 Minutes
Minute 1- 2 Deadlifts @85-90%
Minute 2- 5/3 Muscle-ups or 10 Ring Dips
Minute 3- Rest

WOD
30 Power Snatches (95,65)
30 Burpee Box Jumps
30 Overhead Squats (95/65)

Level 2- (75,50)
Level 1- (65,35), 20 Reps, Step-ups
ADV – (115/80); 27/24 box

Extra Work
2 Rounds
50/40 Cals Row
20 Strict HSPUs

ADV – 3 Rounds




Free WOD Day Next Thursday!

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#TBT – Burnt Toast in Full Effect

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, May 30th! 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.

Memorial Day Schedule
Saturday – We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting
Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only

Warm Up
EMOM 8
1. 100m Sandbag Run
2. 10 Uneven Push Ups*
3. 10/8 Cal Bike
4. 7 Strict Toes to Bar

*Perform the uneven push up with one hand on the kettlebell and the other on the floor. Full range of motion – chest to deck. Do all 10 reps on one side, then switch sides during second round of EMOM.

Mobility
Shoulders
-Rolling thoracic Spine
-Banded Stretching

WOD
3 Rounds
300m Sandbag Run
15 Pull-ups
30 Push-ups
20/15 Calorie Bike
15 Toes to Bar
30 Sit-ups

Rest 2 Minutes

Level 2 – 10 &20 Reps; 15/10 Calorie Bike
Level 1 – 200m sandbag- 10 & 15 Reps; 12/8 Calorie Bike
ADV – 10 Bar Muscle Ups

Conditioning 4:45PM in Southie Orange
4 Rounds
In 3 Minutes complete
300m Sandbag Carry (4,3)
Then AMRAP
Calorie Row

Rest 1 Minute

In 3 Minutes complete
15/12 Calorie Bike
Then AMRAP
Ski Erg

Rest 1 Minute




No Hot Water in Southie Green

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Meg

There will be no Hot Water in Southie Green in the am.  Hot water heater blew and will hopefully be replaced today.  Hot water in Southie Orange is currently working.  Thank you for your patience.

Memorial Day Schedule
Friday – Normal class schedule – Asphalt company will be paving the lot at 730am and there will be no parking in the lot. Please park on the Street or over in Peter Welch’s lot.
Saturday – We will be running one box only and closing at 1pm. All Levels Classes will be held in Southie Green at 8,9,10,11am. Mobility & the Intro class will be held at 12pm. Oly class is cancelled and there is no Babysitting.  There will also be no babysitting on June 1st as Joelle is out of town.
Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only

Liam’s Lucky Charms’ Cornhole Tournament to benefit MS

10th Annual Cornhole Tournament to benefit MS hosted by our very own Colm Kennedy
Location – Carson Place 180 Mt. Vernon Street, Dorchester, MA – next to Carson beach
Time – 12PM Saturday – June 1st

Warm-up
:90 Jump Rope
:90 Plank Hold
:60 Double Unders
:60 Hollow Hold
:30 Double/Triple Unders
:30 V-ups
1 minute of inchworms

Then, grab kettlebells:
1 Round
20 Clam Shells each side
10 Russian Swings
10 American Swings
10 Goblet Lunges
20 Clam Shells each side

Mobility
Quad Rolling

Strength
EMOM7
Box Squat
2 Reps

Rest 1 Minute

E2MOM6
3 Back Squats @80%

WOD
4 Rounds
1 Minute Max KB Swings (1.5,1)
1 Minute Max KB Lunges (1.5,1)
1 Minute Max Double Unders
1 Minute Rest

3 Separate scores= Total Swings, Lunges, Double Unders

Level 2- 1, 0.75
Level 1- 0.75, 0.5, Singles
ADV – Single Arm OH lunge, Heavy Rope

Extra Work
21-15-9
Assault Bike
Burpee Box Jump




Farewell Coach Yosh

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We would like to extend a big thank you and farewell to Coach Yosh who is moving at the end of the month. Yosh is an OG crossfitter and has been a great friend of the CFS community for a long time! Over the past two years Yosh has been a great asset on our coaching staff. Yosh holds a USAW L1 certification as well as his L1 Crossfit Certification. He has headed up our Oly Programming and coaching for our Saturday classes, and during the week he would assist in general class. Regardless of whether Yosh was in class or not, you could always count on him to happily help a willing athlete. His passion for coaching shined through in his time here. Yosh would also take time out of his weekends to coach and show up to several USAW lifting meets for multiple CFS athletes. We’re really going to miss having him around the box and wish him the best of luck on his move!

Warm-up
400m Run
Then 2 Rounds
10 Hang Muscle Clean
10 Front Squat w/ Pause
10 Strict Press
*Add weight for second round if able

Strength
EMOM10
1 Power Clean
1 Hang Squat clean

WOD
400m run
15 Clean & Jerks, 135/95
3 Rope Climbs, 15 ft.
400m run
12 Clean & Jerks, 135/95
2 Rope Climbs, 15 ft.
400m run
9 Clean & Jerks, 135/95
1 Rope Climb, 15 ft.

Level 2- 115,75- 1 Climb
Level 1- 95,55- 3-2-1 pull to stands
ADV – Legless

Extra Work
3 Rounds
2 Minute AMRAP
15/12 Cal Assault Bike
Mar Reps Air Squats

Rest 1 minute

2 Minute AMRAP
15/12 Cal Ski Erg
Max Reps Push Ups

Rest 1 Minute




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