CrossFitWOD

Showdown WOD “Cardio Sandwich” – Southie Showdown This Weekend!

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Scott – Seated Box Jump

Schedule Update – All classes will be held in Southie Orange today.  We will not be running any classes this weekend as we are hosting the Southie Showdown.  All Crossfit Classes, Olympic Lifting Class, and Intro Class ARE CANCELLED this weekend. We are hosting the Showdown Saturday and Sunday.  Please sign up to judge/volunteer and/or come on by to cheer on the athletes.  Open gym will be in the toaster but not chalk allowed today 🙂

Early AM weekend WOD for Judges & Volunteers
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!

Warm-up
Run 200m with a plate then
45s on: 15s off
• Ground to Overhead
• Plate hops
• Burpee to Plate

Mobility
Calf Rolling
Quad Smashing with the plate

WOD
“Cardio Sandwich”
1000m Row
535m Plate Run (45,25)
1000m Row
1070m Run
1000m Row

Scaled Version
750m Row
535m Plate Run (45,25)
750m Row
1065m Run
750m Row

Extra Work
100|75 Push ups*

*Everytime you break and on the 3-2-1 go perform 10 db hang squat cleans 50|35




Fall Nutrition Challenge Coming Soon

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#TBT – 2017 Southie Showdown – Love Our Family

Schedule Update – We will not be running any classes this weekend as we are hosting the Southie Showdown.  Please sign up to judge/volunteer and/or come on by to cheer on the athletes.


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
:30 Work/:15 Rotate
-Singles
-Scap Push Ups
-Singles Alternating Feet
-Hang Muscle Clean
-Double Unders or Attempts
-Front Rack Lunge
-Double Unders or Attempts
-Front Squat

Strength
Front Rack Lunge 25ft x5
After each set complete 5 strict pull-ups. Add weight for an extra challenge.

WOD
10-8-6-4-2
Hang Power Clean (155,105)
Thruster
60 Double Unders After Each Round

Level 3- 135|95
Level 2- 115|75
Level 1- 95|45

Conditioning 4:45PM in Southie Orange
For time:
At 00:00 For Time
2000m Row
300 Double Unders
-Both Partners can work at once

For time:
At 12:00
1 Mile Run
60 Calorie Ski
-Both partners work at once

For time:
At 24:00
3 Mile Bike
60 Burpees

-Both partners work at once

*Completing the Row, Run, and Bike is where most of your energy should be going. When you are “resting” you have a different task- double unders, burpees, and ski. While you want to work hard, it shouldn’t be to the sprint effort as you will be doing on the row, bike and run.




Last Call! Cubbie Clean Out!

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Andrea – Pushes Hard

Last Call!  We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after the Showdown next weekend (9/21-9/22). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared tomorrow Thurs 9/19. We thank you in advance for your cooperation!


Warm-up

9:00 EMOM
1. 12/10 Calorie Bike
2. 45s of Shoulder activators in Hollow Position.
3. 10 KB Seated Strict Press (5 on each side, increase the weight as able in rounds 2 and 3)

**Round 2 – 5-10 Strict Toes To Bar or Leg Raises

**Round 3 – 10 Around The World (coaches walk around with PVC and challenge athletes to go around it)

Strength
E2MOM10
Strict Press
5-4-3-2-1

WOD
30 Toes to Bar
40/30 Calorie Bike
50 Kettlebell Swings (2,1.5)

Level 2- 1.5|1
Level 1 –1|0.75
ADV- 50 Toes to Bar, 50|40 Bike, 50 Swings

Cash-out
30-20-10
Hollow Rocks
AbMat Sit-ups

Extra Work
3 Rounds
10 DB Snatch 70|50
50’ HS Walk

ADV – 100|70, 100ft




The Southie Showdown Is This Weekend….Judges & Volunteers Still Needed!

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Chris – “Belly to Bar, Quick Turn Over” – Bar MUP Technique Tip

The Showdown is THIS WEEKEND and we need your help!
The 9th annual Southie Showdown is this weekend! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete! With such a large event, we could really use the help of our CFS Community! We’re looking for Judges and Volunteers. If you have friends/family that would like to help out as well, they are welcome too!


Want to Help Out?

There are plenty of opportunities to get involved at some point over the weekend. No contribution is too small, and we thank you so much in advance for your help!

Judging is an awesome way to be involved in the action all weekend long and is a crucial job to running the Showdown. If you can count and are familiar with CrossFit movements, we can teach you how to judge – no experience required. All judges will receive a free t-shirt and lunch each day. To sign up to judge, please click HERE.

Not interested in judging, but still want to help out? You can be a volunteer! We have plenty of other jobs that we need help with – from working at the CFS retail tent, helping change out equipment, collecting score cards, etc. To see available jobs and to sign up to volunteer, please click HERE.

We thank you in advance for your support and we’re looking forward to another amazing Showdown!

Warm Up
2 Rounds
:40 Work/:20 Rest and Rotate
-Med Ball Thruster
-Med Ball Push Ups with one hand on the ball (switch 2nd hands 2nd round)
-Med Ball Hamstring Curls

Strength
E2MOM14
Snatch- 2 Position
1. High Hang
2. Low Hang (just below knee)

WOD
20 Deadlifts (225|155)
40 Push-ups
60 Wallballs (20|14)
40 Push-ups
20 Deadlifts

Level 2- 185|125, 30 push-ups
Level 1- 135|95, 20 push-ups, 40 Wallballs
ADV- 275|185, Ring Push-ups

Extra Work
3×30|24 cals
30s rest between

Rest 1 minute

4×15|12
15s rest between

ADV – Rest 1 Minute and Repeat




No classes this weekend & Please clean out the cubbies

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Shira

Schedule Update – We will not be running any classes this weekend as we are hosting the Southie Showdown.  Please sign up to judge/volunteer and/or come on by to cheer on the athletes.

We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after the Showdown this weekend (9/21-9/22). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared on Thurs 9/19. We thank you in advance for your cooperation!

 

Warm-up
Partner Up!
400M Run Together
Then

P1- 20/15 Calorie Row
P2- Negative Pull-Ups
Switch

P1- 20 Lateral Up/Overs
P2- Strict Press with 2 second pause overhead

Partner WOD
800m Run as a Team
Then
70 Chest to Bar Pull-ups
80 Box Jumps Overs
90 Shoulder to Overhead (115,75)
100 Calories on the Rower
Then
800m Run as a Team

Level 2 – 75 Reps, 95|65
Level 1 – 50 Reps 75|45

Extra Work
Temp Back Squat 4×8
(4:0:3:0)
4 second descent, 0 pause, 3 s ascent, 0 pause.
3 Rounds

Boot Camp 6:30AM in Southie Green/Conditioning 4:45PM in Southie Orange

In 4 Minutes Complete:
250m Row
200m Run
Then AMRAP
Calories on the Bike
Rest 1 Minute

In 4 Minutes Complete:
250m Row
200m Run
Then AMRAP
Burpees
Rest 1 Minute




Laces Out

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Matt

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Coaches Choice

Strength
EMOM10
Front Squat
2 Reps @80% Straight sets
-The weight should feel challenging, but not straining

WOD
10 Minute AMRAP
10 Front Rack Lunges (115,75)
10 Toes to Bar

Sit-up sub=20 Reps

Level 2- 95|55
Level 1- 75|35

CFS Endurance Sunday – Southie Orange 10AM
Southie Showdown Competition Endurance WOD

“Cardio Sandwich”
1000m Row
535m Plate Run (45,25)
1000m Row
1070m Run
1000m Row

Scaled Version
750m Row
535m Plate Run (45,25)
750m Row
1065m Run
750m Row

Showdown Competitors, come throw down and practice with the endurance class!

At Home WOD
AMRAP: 8
8 Jack Knives
16 Alternating Lunges
32 Russian Twists
48 Jumping Jacks




I Got 5 On It & No babysitting today

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JD – Well Rounded & Dangerous

Schedule Update – There will be no babysitting today. Next Saturday we are hosting the Southie Showdown and there will also be no babysitting. Babysitting will resume on Saturday 9/28.

Warm-up
7:00AMRAP
100M Sandbag Run
10 Push Ups with SB Drag
10 Russian Swings (at working weight or heavier)
10 Muscle Snatch
30 Double Unders or 60 Singles

WOD
2 Rounds
In 5 Minutes Complete
300m Sandbag Run
In remaining time AMRAP
7 Burpees
14 Kettlebell Swings (2,1.5)

Rest 2 Minutes

In 5 Minutes Complete
300m Sandbag Run
In remaining time AMRAP
7 Power Snatches (75,55)
21 Double Unders

Score= total rounds

Level 2- 1.5|1
Level 1- 1|0.75

Extra Work
2 Rounds
9-7-5
Deadlift 335|215
Box Jump 36|30

Rest 5 minutes between Rounds




Cleaning House

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Sam – Beautiful Form!

Schedule Update – There will be no babysitting this Saturday. Next Saturday we are hosting the Southie Showdown and there will also be no babysitting. Babysitting will resume on Saturday 9/28.

We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after the Showdown next weekend (9/21-9/22). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared on Thurs 9/19. We thank you in advance for your cooperation!

Warm-up
90 Seconds Bike/Ski or Row
90 Seconds Plank Hold
90 Seconds Hollow Rocks
60 Seconds Bike/Ski or Row
60 Seconds Hollow Rocks
60 Seconds Sit Ups

Athlete’s choice of machine. Choose whichever one you need the most work on!

Mobility
Quads

Strength
EMOM10
Power Clean
0-4- 2 Reps @85-90%
5-10 1 Rep @90-100%

WOD
40/30 Calorie Bike
20 Hang Power Cleans (115,75)
40/30 Calorie Ski
20 Hang Squat Cleans
40/30 Calorie Row
20 Hang Squat Clean Thrusters

Level 2- 95|55
Level 1- 75|35

Extra Work
12 Rounds
4 Strict Pull Ups
3 Strict HSPU
2 Strict Ring Dips

*WOD Cred Linchpin




Over The Hump

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#TBT – Sportsmanlike Conduct @ Southie Showdown 2017

Schedule Update – There will be no babysitting this Saturday.  Next Saturday we are hosting the Southie Showdown and there will also be no babysitting.  Babysitting will resume on Saturday 9/28.

WE NEED JUDGES!!!
As you know, the Southie Showdown is next weekend (9/21-9/22). This is an awesome weekend with athletes from all over coming to throw down, but it requires a lot of help. We’re a little short on our judging needs, and would greatly appreciate your help if you are available. We will take help on Saturday or Sunday, but could really use help on SUNDAY!
We need *13* more judges for Sunday. Sunday judging will be wrapped up by 1:30, so you’ll be out of here to catch the second half of the Pats game. Even if you have a few free hours, we’d greatly appreciate the help. Thank you in advance!!
To sign up to judge, please click HERE.

Warm-up
2 Rounds
Run 200m
50’ Right Arm Overhead Dumbbell Carry
5 Right Arm Push Press
10 Alt. Lunges
50’ Left Arm Overhead Dumbbell Carry
5 Left Arm Push Press

*Start with a lighter weight in round 1; t a heavier weight in round 2.

Accessory
Renegade Rows
3×10 Reps

WOD
2 Rounds
In 4 Minutes Complete
400m
15 Pull-ups
Then AMRAP
Right Arm Dumbbell Push-press (50|35)

Rest 1 Minute

In 4 Minutes Complete
400m
20 Push-ups
Then AMRAP
Dumbbell Lunges (Single DB)

Rest 1 Minute

In 4 Minutes Complete
400m
25 Sit-ups
Then AMRAP
Left Arm Dumbbell Push-press

Rest 1 Minutes

Level 2- 300m
Level 1- 200m, 10-15-20
ADV – C2B; (70|50)

Conditioning 4:45PM in Southie Orange
4 Rounds
In 7 Minutes
800m Sprint for Time
Row, Bike or Ski In the remaining time @60%
Rest 1 Minutes

Report your fastest and slowest Sprints




Please Clean out the Cubbies and take your Gear home before the Southie Showdown

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Nina – deadlift

We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after the Showdown next weekend (9/21-9/22). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared on Thurs 9/19. We thank you in advance for your cooperation!

Warm-up
Run 1 Loop With Medball

Then

2 Rounds
50’ Deathmarch w/Medicine Ball
10 Medball Thruster
10 Medball Jack Knives
10 Superman Rocks

Strength
Every 3 Minutes for 5 Sets
Deadlift- 5 Reps @75%
Hands stay on Bar, Controlled Reps, Straight sets

WOD
40 Wallballs (20|14)
30 Snatches (115|75)
40 Wallballs

Level 2- 95|55
Level 1 –75|35
ADV – (30|20)

Extra Work
40|30 Calorie Bike
15 SandBag Over Shoulder (140|90)
30|20 Calorie Bike
10 SB Over Shoulder
20|10 Calorie Bike
5 SB Over Shoulder