CrossFitWOD

Southie Showdown Registration OPENS TODAY!

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Southie Showdown Registration
Calling all competitors! Registration for The Southie Showdown will OPEN TODAY AT NOON and you don’t want to miss it! The Showdown typically fills up within 48HRS, so don’t sleep on this. You’ll have two days of individual competition and 5 guaranteed workouts. As well as a final for top ADV and RX athletes. Please review the competition standards below. We can’t wait for another great year with all of you!

CLICK HERE TO REGISTER


Warm-up

7:00 AMRAP
-15/12 Calorie Bike
– 5 90/90 External Rotation
-10 Banded Double External Rotation
-10 Bandy Side Step in each direction

Strength
E2MOM14
3 Overhead Squats @75-80%

WOD
“Pour Some Sugar on Me”

With a running clock, complete the following from 0:00-7:00 minutes:

For Time
21-15-9
• Calorie Assault AirBike
• Dumbbell Snatch (50/35 lb)

Level 2- (40/25)
Level 1- (25/15)

– Rest 2 minutes from 7:00-9:00 minutes on the running clock –

For Time:
21-15-9
• Calorie Assault AirBike
• Burpees

-Complete the Burpee portion with Ski Ergs and/or Rowers

WOD Credit: CF Mayham

Extra Work
40 Toes To Bar
40 AB Mat Sit Ups
40 GHD Sit Ups

Scaled – 30 reps of each




Turkish Tuesday

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Brooke

Warm Up
400M Run
Then

2 Rounds with KB
-10 One Arm Alternating Swing
-10 Windmill (5 Per Side)
-10 Halo in each direction
-10 Goblet Squat with 2 Second Pause
-10 Arm Bar Stretch (5 Per Side)

Skill
Turkish get-up
2x 5 each side
Increase weight 2nd round if able

WOD
20 Kettlebell Swings (2,1.5)
400m Run
20 Back Squats (155,105)
400m Run
40 Toes to Bar
400m Run
20 Back Squats
400m Run
20 Kettlebell Swings

Level 3- (135,95)
Level 2- (115,75)
Level 1 – (95,65)

RX is from the the floor, but you are welcome to use a rack.

Extra Work
3 Rounds
10 Sandbag Over Shoulder (140/90)
50’ Handstand Walk
2:00 Rest

ADV- 150/100 and 100’ HSW
Scaled- Weight as needed and HSW Attempts or 3 Wall Climbs per round




July Member Achievements!

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Keenan

July Member Achievements!
Another month of hard work and some great achievements being earned in the gym! Scroll down to see your PR board for July and our updated “Kelly” leaderboard. Keep up the great work everyone and if we missed a PR please let us know!

Warm-up
45 seconds work/:15 Rest
– Jump Rope
– Hollow Rocks
– Jump Rope
– Side Plank Raises (Right)
– Jump Rope
– Side Plank Raises (Left)

Strength
Every 2 Minutes for 12 Minutes
-2 Split Jerks @ 80-90%

If you are new to this movement focus on your footwork. If comfortable, climb in weight

WOD
5 Rounds
2 Minutes Work:1 Minute Rest
AMRAP
2 Power Cleans (185,125)
20 Double Unders

Level 4- 155,105
Level 3- 135,95
Level 2 – 115/75, 10 double unders
Level 1 – 75/45, 30 singles
ADV- 205,135; Heavy rope

Extra Work
30/20 Calorie Assault Bike
12/9 Muscle Ups
30/20 Cal Bike
10/7 Muscle Up
30/20 Cal Bike
7/5 Muscle Up

ADV- 40/30 Cal Bike Muscle Ups (15/12 – 12/9 – 9/6)
Scaled – 25/15 Cal Bike Bar Muscle Ups or Cut down the number of Ring

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Tabata Stations 20s Work:10s Rest x8
Rest 1 Minute after each round

1. Row
2. Burpee
3. Bike
4. Double Unders
5. Ski Erg

Below are the goal reps for greater than or equal to each prospective level:

Score= sum of the lowest number of reps for each movement

 




Weekend Round Up!

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On Sundays We Get After It

Click Here – for Weekly Benchmark/Strength Schedule – Plan Your Week Around YOUR Workouts!

Warm-up
3 Rounds
:30 Work/:30 Active Rest
-Row Hard/Row Easy (increase pace on working intervals as you go along)

1:00 Rest and Rotate

3 Rounds
:30 Work/:30 Active Rest
-Burpees To Target/Pull Up Hang

Strength
E2MOM for 10:00
Bench Press- 3 Reps

WOD
500m Row
15 Burpee Pull-ups
500m Row
12 Burpee Pull-ups
500m Row
9 Burpee Pull-ups

Level 2- 30-20-10
Level 1- 20-15-10

CFS Endurance Sunday – Southie Orange 10AM

EMOM Endurance Wod
9 Min each WOD
2 Min rest between each WOD
(EMOM work should take 45 sec or less, scale accordingly)

WOD 1
E1.5MOM – Run 200m
SA KB Hang Snatch 22 – 16 – 10 (total)
Double KB RDLs 10 – 16 -22

WOD 2
E1.5MOM – Ski Cals 13 / 10
Double KB Front Squats 22 – 16 – 10
Hollow Hold 45 sec – 45 sec – 45 sec

WOD 3
E1.5MOM – Bike Cals 13 / 10
MB Russian Twists 22 – 16 – 10 (es)
MB Elevated Rev Lunge 10 – 16 – 22 (es) (45#plate as riser)

At Home WOD
AMRAP: 10
60 Jumping Jacks
30 Sit Ups
15 Plank Ups

then

2 Rounds for Quality
Moon the Skies with OH Reach – 5 Reps
Downward Dog – 2:00 Total




Upcoming Event – Annual Southie Bar Crawl!

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Coach Vic leading the charge

Upcoming Events
Stay in the loop with our Upcoming Events page! We always have something in store for our amazing community and we want to make sure you’re all in the know! You can access our events page HERE. It’s updated regularly and you can always find the link on our Instagram Bio. Our annual Bar Crawl is lined up for August, we hope to see you ALL there, check out the details below!

Flash Back Friday To The 2017 Bar Crawl!

CFS Annual Bar Crawl!
Join us for another year of Bar Hopping around the streets of Boston! Another year of dancing, drinks, mingling with your gym buddies and an overall great time. You don’t wanna miss this, so save the date for Saturday, August 24! Check out the itinerary below and hop in whenever you can! If you’re a newbie and/or don’t know a lot of members…..no worries by the end of the night you will 🙂

  • Boston Sail Loft 4:00-5:00
  • The Landing 5:15-6:45
  • Tia’s 7:00-8:00
  • The Point 8:15 – ????

This year we’re ending at The Point! There will be a section for us CFS peeps as well as some apps to fuel you after a long day’s journey! There will be NO COVER and NO LINE as long as you arrive before 9:30. If you can’t make it to the whole crawl and would like to come to the last stop you’re welcome to do so! We can’t wait to spend more time with you!


Warm-up
Box Agility Drills
-Side shuffle
– step up depth jump down
– bear crawl around
-ect

Mobility
Hamstring Stretching on Box

WOD
4 Rounds
In 6 Minutes Complete
535m Run
12 Deadlifts (225,155)
12 Ring Dips
Then AMRAP
Box Jumps Overs

Rest 2 Minutes

Level 2 (185, 125)
Level 1 (135,95), step up and over
ADV- 275,185,6/4 Muscle-ups

Extra Work
14:00 EMOM
ODD – 100M Sled Push (3/2)
Even – 10 Pistols

*ADV – (4/3 and Weighted Pistol)
Scaled – (2/1) Use box for pistols or reverse weighted lunge




All In Friday!

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Jascha’s “Dad Bod”

Warm-up
30s Work 30s Rest x3 then Rotate
1. Bike
2. Alternating Leg v-ups
3. Alternating Jumping Lunges

Strength
Back Rack Lunge
25ft x 6

WOD
30-20-10
Wallballs
Toes to Bar
Calorie Bike

Ski sub- 35-25-15
Row Sub- 40-30-20
Ladies bike- 25-15-10
Toe2bar sub= 30-20-10 Medball sit-ups

Level 1- 20-15-10 Reps

Extra Work
12/8 Muscle Ups
20 Box Jump Overs (30/24)
12/8 Bar Muscle Ups
20 Box Jump Overs (30/24)

ADV – 15/12 muups & 36/30inch – use blocks




The Crossfit Games Start This Week….Best Of Luck to Brian Campbell!

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Brian crushing one of his daily sessions

The wait is over for The Crossfit Games! Our very own Brian Campbell will be taking the big stage this Friday! We will post the viewing schedule as soon as it becomes available! These athletes go into the week with as little information as possible on the events and timing. They must be prepared for The “Unknown and Unknowable”. Brian is as hard working as they come, he’s earned every inch of this ticket and we can’t wait to watch him SHINE ! Check out his interview below!

When did you start CrossFit?
March of 2012 at the age of 34

When did you get into competing?
My first CrossFit comp was the 2013 Southie Showdown. I came in like 54th in the rx division but had so much fun pushing myself.

Brian laying it out at The Southie Showdown

What is your favorite movement/WOD?
I pretty much like them all but ones I think I’m good at are Sandbag Cleans and Toes to Bar. My favorite Wod is definitely the Hero Wod, “Spehar”. It is 100 Thrusters, 100 C2B Pull Ups, Run 6 miles. Weight is 135/95, and the reps can be partitioned.

What has been the most challenging piece of your games training?
The most challenging part of training leading up to the Games has been the mental aspect. You have to stay motivated and stick to your plan even when you know that there is a 99% chance you won’t make it. Just trying to believe and not talk myself out of it was the hardest part for sure.

What has been the most rewarding part?
The most rewarding aspect of training leading up to the Games are the days that all the hard work starts to show and maybe I beat Goose at a wod or something haha. No but some days the workout just goes well and leaves you feeling great for the rest of the night. Also, when someone at the gym tells me I helped motivate them, that is pretty cool too!

Brian

How do you stay motivated to train?
I stay motivated on hard days by just taking a second to be thankful. I honestly think that being able to do CrossFit is a blessing. There are people who don’t get to workout for many different reasons, so I just remind myself that there is no other place I’d rather be than in the middle of a tough workout.

Which movements would you be happy to see this week?
Pegboard and Legless Rope Climbs

Warm-up
EMOM6
1. Singles
2. Cross chops R
3. Cross chops L
4. Double unders
5. Split Squat Left foot in front
6. Split Squat Right foot in front

Kettlebell Work
3 rounds
10 Unilateral Deadlifts (each side
10 SA floor press (each side)
10 Weighted Glute Bridges

WOD
E2MOM24
1. 300M Run
2. 30 Kettlebell Swings (2,1.5)
3. 90 Double Unders

Level 3- 20 Kettlebell Swings (2,1.5), 60 Double Unders
Level 2- 200m Run, (1.5,1), 40 double Unders
Level 1- 200m Run, (1,0.75), 120 Single Unders

Conditioning 4:45PM in Southie Orange
Hero WOD
“Small”
3 Rounds
1000m Row
50 Burpees
50 Box Jumps
800m Run




Mishka Murad – Pakistan’s National Crossfit Champion

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Well wishes for Mishka!
We’d like to extend The very best wishes to Mishka Murad – Pakistan’s National Champion. Mishka just recently came to Southie and we have seen her working hard, hours on end with a smile and amazing work ethic. She has a pretty incredible story, read on for how she came to be Pakistan’s National Champion! The games start for Mishka on Thursday and we will post the timeline once it’s available!

I grew up in Karachi, Pakistan and lived here until I left for college in 2003, and I did not grow up playing sports. In fact, I remember my PE teacher in 8 th grade asking the girls to sit on the side because girls running was considered “immodest.” Nor, did I really see other women playing much sport or partaking in physical activities for pleasure. At one point Karachi was considered one of the most dangerous cities in the world, and keeping women and children safe (and usually indoors) was not just a cultural and religious decision, but a matter of safety too. At a very young age I learned very quickly that there were set paths for boys and girls. But, I always felt something was amiss.

It was in Mexico that I began my CrossFit journey. I had never visited the country, knew nothing about the culture, and spoke no Spanish. But I knew that hearing the same words over and over, and seeing the same people over and over, would be beneficial both in learning Spanish & in making friends. At Distrito CrossFit in Guadalajara, I found a sense of belonging & I found home. After over 2 wonderful years in Mexico, I chose to quit a job I love, leave a country I love, and leave behind students who were like family, to pursue a doctoral degree in the US.

I haven’t lived a life with a background in gymnastics and cross-country running. My background is in dealing with sexual harassment both physical and verbal, in being told what I can and cannot do and wear, and in understanding that if I wanted my life to be different, there would be many consequences along the way. My CrossFit training has proven to me however, that with a physical strength comes a mental resilience as well. One that has kept me sane, kept me healthy, and kept me happy.

My win as a National Champion however, has shown me that not everyone will be in your corner, not everyone agrees that you deserve the joy you receive, while also teaching me that I really do not need to concern myself with people’s feelings of my (no doubt) 4 minutes of success. I bear no chip on my shoulder. I know there are plenty of people faster than me and stronger than me. I have seen this at every box I have been to, and even more so at CF Southie!

Working on that Endurance with Sebastian’s Conditioning Class

However here, I have found support & tricks & tips that the coaches (former CF athletes themselves!) have been able to provide that have helped me in so many ways. While I have only been at CrossFit Southie for a little over the two months, I have learned so much, and honestly felt so very welcome by the people I have met. Goose has unknowingly offered me words of wisdom that keep me moving on the hardest and dullest of days. Haley, Dani, Steve & Sebastian have given me insightful suggestions that have made a difference in my training & performance. And Natalee has been a life saver in taking care of my body!

But above all that, given that I have just recently moved to Cambridge, where I know 3 whole people, coming to CrossFit Southie has given me that sense of belonging that I crave and need to prosper. Not to be a cheeseball, but it is the truly the happiest part of my day. Even if the day holds thrusters and wallballs for me. Maybe next year, I’ll represent CF Southie at the Games…waddya say, Goose?

Warm-up
5-4-3-2-1
Burpee Pull-up
Front Squat
Strict Press

Strength
EMOM10
1 Squat Clean (mid-hang)
(above knee, full pause)

WOD
10 Shoulder to Overhead (115,75)
10 Burpee Lateral Jumps
10 Strict Pull-ups

15 Shoulder to Overhead
15 Burpee Lateral Jumps
15 Chest to Bar Pull-ups

20 Shoulder to Overhead
20 Burpee Lateral Jumps
20 Kipping Pull-ups

Level 2- 95, 50
Level 1- 75,35
ADV- 135,95, 20-25-30 Reps

Extra Work
40 Wallball (20/14)
30 GHD
20 Squat Clean Thruster (155/105)
30 GHD
40 Wallball

Scaled – 30-20-15-20-30




Climb & Grind

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Jen – Row Technique

Warm-up
2 Rounds
15 Bandy Good-mornings
100m Jog
20 Banded Side Steps
100m Jog
30 High plank shoulder taps
100m Jog

Mobility
Hamstring Rolling on Box
Banded Stretching

Strength
E2MOM12
Deadlift- 5 Reps @70-75%- Straight Sets

WOD
12 Minute AMRAP
1 Rope Climb
10 Push-ups
10 Box Jumps (27,24)

Level 2- (24/20), 10 ft climb
Level 1- 2 pull to stands
ADV -10/7 Strict HSPUs, Short Rope

Extra Work
Assault Bike
50/40 Cals moderate pace

Rest 1 min

4×15/12 cals all out as hard as rest 1 min between each interval

Rest 3 minutes

Repeat




Light Up The Week!

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Mike – Single Arm DB Snatches

Warm-up
Field Trip Out to the Running Path. Cone Drills.

Mobility Coach Instructed
-Calves
-Hamstrings
-Quads

WOD
1000m Row
21 Front Squats (155,105)
750m Row
15 Front Squats
500m Run
9 Front Squats

Level 3- 135,95
Level 2 – 115,75
Level 1 – 95,45
ADV – 175, 120

Coaches Note – This is meant to be a challenging weight for the front squat, not something you can grind through mindlessly. Pick something you can clean consistently and can execute 5-7 consecutive reps after rowing 1000m

Extra Work
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
5 Minute AMRAP
10/8Calorie Ski
8 Burpees

2 Minutes Rest

5 Minute AMRAP
100m Run
30 Double Unders

2 Minutes Rest

5 Minute AMRAP
Bike for Max Calories

2 Minutes Rest

5 Minute AMRAP
100m Run
30 Double Unders

2 Minutes Rest

5 Minute AMRAP
10/8Calorie Ski
8 Burpees




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