CrossFitWOD

Stems Of Steel

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Adam – KB Swings Looking Strong


October Fundamentals!
Back by popular demand….The return of Fundamentals next month!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!

Check out one of our Past Fundamentals Graduates – Tricia Dufault

Tricia came into our Fundamentals course as a beginner with no Crossfit experience. Her background included running occasional 5Ks but had not been working out recently. She stuck with the 8 week course and progressed into joining general classes.

Tricia is such a hard worker and with patience and time has shown an incredible amount of improvements. She sets goals for herself and reaches all of them. Her favorite accomplishment so far is unassisted pull-ups! Most recently she participated in The 2019 Southie Showdown! A two day competition that over 200 athletes compete in from all over the Northeast, this is quite the accomplishment and we’re so proud of her! Tricia has participated in multiple nutrition challenges and below you can see her results from our 2018 winter/spring nutrition challenge. She also was in our March Member Spotlight and you can check out her interview HERE.

Tricia has come quite a ways since her beginning with Fundamentals and YOU CAN TOO!!

Click Here for More Information on Fundamentals & Registration!

Warm-up
2 Rounds
5 Burpee Step Ups
10 Box Touchdowns (5 Per leg)
10 Push Ups off of box
10 Front Squats

Strength
E2MOM 12
Complex:
1 Front Squat
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Front Squat

WOD
30 Thrusters (95|65)
25 Burpee Box Jumps
20 Thrusters
15 Burpee Box Jumps
10 Thrusters
5 Burpee Box Jumps

Level 2- (75|55)
Level 1- (55|35)

Extra Work
3 Rounds
3 Rope Climbs (no jump)
50’ HS Walk

ADV – 5 RC, 100’

Bootcamp/Conditoning (6:30AM in Southie Green/4:45PM in Southie Orange)

2 Rounds- Partner style
400m team sled push 3/2 plates
60/50 Calorie Bike
800m sprint- together

Rest 3 minutes

Switch off on the bike and the sled




First & Ten

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Chris

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Dynamic Warm Up
Run long way to 200M line, then line drills
-High Knees
-Lateral High Knees
-Butt Kickers
-Lunges
-Leg Kicks
Ect.

Strength
E2MOM12
Box Squat
5-5-4-4-3-3

WOD
3 Rounds
500m Row or Ski
100 Double Unders

Level 2- 50 Double Unders
Level 1- 100 Singles

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD

12 Minutes each WOD
2 minutes rest between WODs

WOD 1
E3MOM
18/13 Cals Bike

Annie
50, 40, 30, 20, 10
Double Unders
Sit Ups

WOD 2
21-15-9
Run 400m (before each round)
KB Pendlay Rows
Double KB Sumo Deadlift
KB Floor Presses

WOD 3
AMRAP
30/20 Cal Row
3 Wall Climbs
10 Deficit Push Ups (3”/ 2”)
15 Banded Pull Aparts

At Home Partner WOD
Partner WOD
10 Rounds Each
Back & Forth
3 Burpees
6 Squat Jumps
9 Sit Ups




Nutrition Challenge Lecture & Kettlebell Kitchen Treats In Today!

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Sharpening the Skills

Reminder: Fall Nutrition Challenge Meeting TODAY at 11AM!
To read more about the challenge or to sign up to participate, please click HERE!

If you cannot make it to the meeting today but would like to participate, please see below for all important info, and let us know if you have any questions!
Challenge Overview, Rules & Point System
Meal Prep Guide
Pre/Post Workout Nutrition Tips
Grocery Guide List
Sample Meal Plan

Kettlebell Kitchen Treats will be in the house today for The Nutrtion Challenge Meeting! For more information in KBK read below!

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 have already started making deliveries 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
Run 1 Loop
Then, 2 Rounds
5 Windmills
10 Scap Pull Ups
15 Russian Swings

Midline
2 Rounds
1 Minute at Each Station
-Abmat Sit-ups
-Hollow Rocks
-Plank Hold
-Jack Knives
-Rest

WOD (30 min cap)
“Pyramid Helen”
Run 1200 meters
63 Kettlebell swings, (1.5|1)
36 Pull-ups
Run 800 meters
42 Kettlebell swings, (1.5|1)
er24 Pull-ups
Run 400 meters
21 Kettlebell swings (1.5|1)
12 Pull-ups

Level 2 – (1|0.75)
Level 1 – (0.75|0.5), 800|42|24, 400|21|12, 200|12|6

Extra Work
15 Snatch 135|95
15 Snatch 155/105
15 Snatch 165/115
15 Snatch 185/125

*Rest 5 minutes between each set of 15. Can be Power or Squat




Ain’t No Valley Low

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Alice – All the Way Up

Reminder: Fall Nutrition Challenge Meeting SATURDAY at 11AM!
To read more about the challenge or to sign up to participate, please click HERE!

Warm-up
2 Rounds
:20 on/:10 off
Toe Taps on Medball
Medball Deadlifts
Medball Front Squats
Medball Squat Cleans
Medball Thrusters
Medball Hamstring Curls

Mobility
Hamstring Rolling
Hamstring Stretching

Strength
EMOM12
Deadlift- 3 Reps
85%- Straight Sets

WOD
3 Rounds
15 Power Cleans 135|95
30 Wallballs

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

Extra Work
3 Rounds of
3 Rope Climbs
25 GHD Sit Ups

ADV – 5 Climbs




Free WOD Day Today

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TODAY is great.

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!

Forging Elite Friendships

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.

Warm-up
Partner Up!
1:00/:30 Rest & Rotate
P1- Ski
P2- Scissor Kicks in Hollow position (Rd 1)
Switch
P1- Bike
P2- Alternating Lunges

Midline
4 Rounds
:30s Renegade Rows
:30s Sit-ups
:30s Rest

FREE WOD DAY
3 Rounds
90s Work: 30s Rest and rotate
1. Ski Erg
2. DB Front Rack Lunge 50|35*
3. Double Unders
4. Bike
5. Dumbbell Push-press 50|35

Rest 2 Minutes between rounds

Level 2- 40|25
Level 1- 30|15

*newbs can scale to goblet kb lunges

Conditioning 4:45PM in Southie Orange

Assault Bike
3×30/24 Cal with :30 b/t

Rest 1 Minute

4×15/12 with :15 b/t

Then Row
3×40/30 Cal with :30 b/t

Rest 1 Minute




October Fundamentals Registration

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Janina – Bad @$$ Beauty


October Fundamentals!
Back by popular demand….The return of Fundamentals next month!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!

Class is held on Tuesday and Thursday nights from 6:30PM – 7:30PM and begins next Tuesday October 1st!

Check out one of our Past Fundamentals Graduates – Tricia Dufault

Tricia came into our Fundamentals course as a beginner with no Crossfit experience. Her background included running occasional 5Ks but had not been working out recently. She stuck with the 8 week course and progressed into joining general classes.

Tricia is such a hard worker and with patience and time has shown an incredible amount of improvements. She sets goals for herself and reaches all of them. Her favorite accomplishment so far is unassisted pull-ups! Most recently she participated in The 2019 Southie Showdown! A two day competition that over 200 athletes compete in from all over the Northeast, this is quite the accomplishment and we’re so proud of her! Tricia has participated in multiple nutrition challenges and below you can see her results from our 2018 winter/spring nutrition challenge. She also was in our March Member Spotlight and you can check out her interview HERE. 

Tricia has come quite a ways since her beginning with Fundamentals and YOU CAN TOO!!

Click Here for More Information on Fundamentals & Registration!

Coming Soon: Fall Nutrition Challenge! New format!
We are excited to announce the next CFS Fall Nutrition challenge! This 6-week challenge will be PERFORMANCE based, meaning that there will be a strong emphasis on fueling properly, hydration and recovery. It will also coincide with the new CrossFit Games Open schedule, which starts in October. If you plan to take the Open seriously (or want to improve from last year), this is a great time for you to dial in your nutrition. If you are looking to lose weight, improve body composition, or just eat healthier, this challenge is also for you!

Also, back by popular demand, this one will be team-based, and participants will be assigned teams for motivation and accountability. Rules will be wellness-based without super strict guidelines to help you learn to balance social obligations, work, travel, and healthy living for the long term.

The kick-off lecture will be held at CFS on Saturday, September 28th at 11am. You wont want to miss this lecture, as we will discuss challenge guidelines, meal prep/shopping tips, recipes, and how to access the challenge group via Facebook. The challenge will officially launch on Sunday, October 6th and will end Sunday, November 17th at midnight. Be sure to bring your questions and sign up online. The challenge is $20 to participate, with all proceeds given to the winning teams. Don’t wait until the new year to take control of your diet!

If you plan to participate in the challenge, please sign up HERE to stay in the loop!

Warm-up
6 min AMRAP
20 Lateral Up & Over
20 Box Crunches
20 Jumping Split Squat (10/side)
5 Inchworms w/ 2 Push Ups
5 Muscle Snatches
5 Moon the Sky

Mobility
Quad Rolling
Calf Rolling

Strength
EMOM10
Back Squat
1 Rep @ 90%-

*Warm-up weight before the EMOM to find your working weight for all 10 reps

WOD
4 Rounds
7 Squat Snatch 115|75
9 Toes to Bar
11 Box Jumps 27|24

Level 2 – 95|65, 24|20
Level 1 –75|45, 24|20

Extra Work
27-21-15-9
Assault Bike Cals
Thruster 95|65

Scaled – 21-15-9, 75|55




Free WOD Day This Thursday!

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MIKE – Pushing the Pace

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Thursday 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 this Thursday, September 26th! 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.
*This offer cannot be combined with any other discounts.

Warm Up
Every 90 Seconds
1. Run 100M
Then AMRAP Rope Knees To Elbows

2. Row 150M
Then AMRAP Ring Support

3. Run 100M
Then AMRAP
Negative Push-Ups

4. Row 150
Then AMRAP Superman

Midline
Working in with a partner 1:1
2 Rounds
10 Challenging Ring Rows
10 Reverse Flies
10 Plank Rocks/Body
Saw
10 Knee Tucks
14 Alternating Ring to Elbow

WOD
3 Rounds
600m Run
4 Rope Climbs
750m Row
15 Ring Dips

Rest 2 Minutes

Level 2- 2 Rope Climbs, 10 Dips
Level 1- 12 Push-ups, 2-10 ft climbs or 4 pull to stands
ADV- Short Rope, 5 Ring muscle-ups + 10 Ring Dips

Extra Work
10-8-6-4-2
SandBag Over Shoulder* 140|90
*100ft Hug Carry on the dashes




Fall Nutrition Challenge

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Beam Crew Love


Coming Soon: Fall Nutrition Challenge! New format!
We are excited to announce the next CFS Fall Nutrition challenge! This 6-week challenge will be PERFORMANCE based, meaning that there will be a strong emphasis on fueling properly, hydration and recovery. It will also coincide with the new CrossFit Games Open schedule, which starts in October. If you plan to take the Open seriously (or want to improve from last year), this is a great time for you to dial in your nutrition. If you are looking to lose weight, improve body composition, or just eat healthier, this challenge is also for you!

Also, back by popular demand, this one will be team-based, and participants will be assigned teams for motivation and accountability. Rules will be wellness-based without super strict guidelines to help you learn to balance social obligations, work, travel, and healthy living for the long term.

The kick-off lecture will be held at CFS on Saturday, September 28th at 11am. You wont want to miss this lecture, as we will discuss challenge guidelines, meal prep/shopping tips, recipes, and how to access the challenge group via Facebook. The challenge will officially launch on Sunday, October 6th and will end Sunday, November 17th at midnight. Be sure to bring your questions and sign up online. The challenge is $20 to participate, with all proceeds given to the winning teams. Don’t wait until the new year to take control of your diet!

If you plan to participate in the challenge, please sign up HERE to stay in the loop!

Warm-up
In 3 minutes
10 Front Squats
10 Strict Press
10 Shoulder Activators
AMRAP Burpee Lateral Jumps

Rest 1 minute

In 3 minutes
10 Thrusters
10/7 Strict Press*
AMRAP Burpee Lateral Jumps

*Sub 2x ring rows or ½ negatives as needed

Strength
“Hulk Salad”
In 8 Minutes Complete
For Max Load:
2 Power Clean
2 Front Squats
2 Shoulder to Overhead

WOD
“Fahk”
In 3 Minutes Complete
15 Thrusters 95|65
15 Chest to Bar Pull-us
Then AMRAP
Burpee Lateral Jumps

Rest 1 Minute

In 3 Minutes Complete
12 Thrusters 115|75
12 Chest to Bar Pull-us
Then AMRAP
Burpee Lateral Jumps

Rest 1 Minute

In 3 Minutes Complete
9 Thrusters 135|95
9 Chest to Bar Pull-us
Then AMRAP
Burpee Lateral Jumps

Intermediate- (75|55, 95|65, 115|75)
Advanced- 12-9-6 Bar Muscle-ups
(135|95,155|105,175,115)

Extra Work
One time Through
50|35 Cal Bike
50|35 Cal Row
50|35 Cal Bike
50|35 Cal Ski

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
EMOM32
1. x Calories Row
2. 150m Air Runner or 200m sprint
3. x Calories Bike
4. Rest
5. x Calories Row
6. 150m AR/200m Sprint
7. x Calories Bike
8. Rest
….ect

*150m= fence for BC

L4 L3 L2 L1
Row 18/15 cals 15/12 12/10 10/8
Run 200m/150m AR 200m/150m AR 150m/100m AR 70m AR
Bike 15/12 12/10 10/8 8/6




Southie Showdown Day 2 – No Classes!

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Day 2 LET’S GOOOOOO!

Weekly Strength/Benchmark Schedule – Click Here

Reminder: All Crossfit Classes, Olympic Lifting Class, and Intro Class ARE CANCELLED this weekend. We are hosting the Showdown Saturday and Sunday, so come check it out and support your community!

Southie Showdown Day 2

Any judges and/or volunteers that are looking to workout out early AM before spectating Fitness all day – Goose will open at the gym, a low set up, minimal equipment WOD will start at 630am and we will wrap up by 7am. Come on by!

At Home Partner WOD
“Deck of Cards”
Choose cards at random, complete # of Reps based on Suit.
Face cards are 10, Ace is 11, not 1…Nice Try.

Spades = Air Squats
Club = Hollow Rocks x 2
Diamond = Bridge Ups x 2
Hearts = Burpees

Rx – 35 Cards
L3 – 30 Cards
L2 – 25 Cards
L1 – 20 Cards




Southie Showdown This Weekend – No Classes!

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2018 ADV Men’s Podium! – with some familiar faces – CFS Members Brendan & Matt!

Reminder: All Crossfit Classes, Olympic Lifting Class, and Intro Class ARE CANCELLED this weekend. We are hosting the Showdown Saturday and Sunday, so come check it out and support your community!

Southie Showdown Day 1

Any judges and/or volunteers that are looking to workout out early AM before spectating Fitness all day – Goose will open at the gym, a low set up, minimal equipment WOD (think light weight, breathe heavy) will start at 630am and we will wrap up by 7am. Come on by.