Friday Night Lights – THIS FRIDAY
Join us on Friday night today to kick off the 2018 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your first open WOD. Take the opportunity to cheer on your community and your team members for The internal Open. You can sign up for Friday Night Lights by clicking HERE. If you haven’t registered for the open yet click HERE for the Crossfit Games website and be sure to select Crossfit Southie for your affiliate and your team!
*Reminder – there will be NO regular classes on Friday night! Get signed up for FNL and have some fun!
*Heats will be posted on the blog as soon as possible on Friday. There will be no lead warm up, but coaches will be able to assist you. Be sure to come in early and get ready for the WOD!
Patience– No one comes into Crossfit and is naturally good at everything. The big guys are strong but can’t run. The little guys can crank out pull-ups but they can’t clean and jerk heavy weight. Some members start and everything hurts, problems start to arise that they never realized they had. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.
Progress– After the first month or two new crossfitters will start to notice a considerable amount of progress. Each day you become one step closer to executing workouts as prescribed.
Perseverance– Once all of the movements are mastered and you have built the strength to train with the prescribed weights, you are ready to persevere. Each time you come in you are striving for better times and greater efficiency through all the movements.
Performance– Whether it be in CrossFit Southie, at a local throwdown, or at sectional/regional competition, the final stage is performance. Once you have built up the strength, power, and endurance it is time to put on your game face and perform for others to see. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.
Warm-up
8 min AMRAP
12/10 Cal Row
50’ OH Kettlebell Carry (Right)
10 Kettlebell Swings
50’ OH Kettlebell Carry (Left)
5 Kettlebell Thrusters per side
Mobility
Shoulder Girdle
Strength
1. Push-Press
3-3-3-3
2. Push-Jerk
2-2-2-2
WOD 1
60 Calorie Row
30 Thrusters (115,75)
300m Farmers Carry (1.5,1)*
Rest 3 Minutes
WOD 2
30 Calorie Row
15 Thrusters
200m Farmer’s Carry (1.5,1)*
Level 2- (95,65); (1/0.75)
Level 1- (75,45); (0.75/.5)
ADV- (2,1.5)
*Each time you put down the kettlebells to rest, complete 10 kettlebell swings before continuing.
Extra Work
5-4-3-2-1
Heavy Sandbag to Shoulder
100m Hug Carry
UB Toes to Bar x5- each time you break your set complete a 50ft hug carry