Monday night we had 38 wonderful athletes in our 6pm class. The 5:30 and 6:30pm only had about 10-12 athletes. Southie Orange is not reserved for RX athletes, it is just less geared towards beginners. If you have been coming to CrossFit Southie from 4+ months you should not be exclusively training in the L1/L2 classes. Take that next step and join an All Levels class, I think you will be surprised at how similar the two are. I understand that that 6pm hour works best for most people, but if you are able to start a little earlier or a little later I think you will be happy with the result. Perhaps, meet some new friends! Maybe you will work a little faster because of those surrounding you. Please give the newbies some room to learn and progress the way that you did when you first started. Thanks guys!
Oh heyyy Program peeps. Thank you for taking part in Lando’s competitor training, it’s fun to have such a big group following along. Listen up, during there are only 3 hours/day that we have to be restrictive on doing the Program and any other supplement training: 6am,5pm and 6pm. I have numbered the platforms, and platforms 1,2, and 3 are open for your use during the 6am and 5pm hours as long as the class size is reasonable. Please work in with each other as much as possible. You cannot drop weights if there is instruction going on, and you cannot spread out throughout the whole room. We need that space to avoid over crowding. The new space is off limits during the 6pm class hour- this includes warming up, working on skills, and obviously any training. Thank you for your understanding and cooperation! We really want to make this work for everyone.
Warm-up
Rowing technique
Pose running drills
Calf and hamstring stretching
Skill
GHD sit-ups/hip-back extensions
20 sit-up each
20 hip-back extensions
WOD
1000m Row
800m Run
Rest 3 min
750m Row
600m Run
Rest 2 Minute
500m Row
400m Run
Rest 1 Minute
250m Row
200m Run