Go Getta

Jun 3rd, 2014

Category: Competitor

Go Getta

Dave

Dave

We learned in Regionals this year, there is no longer any place to hide.  The sport has evolved and deficiencies in any aspect of skill, strength or conditioning can easily take you out of the competition.  In the coming month, we will discuss how our program will be structured for the coming year in order to make each of you the most well rounded CrossFitters you can be.  For now, we have dedicated a board in the toaster for each of you to write down your two biggest goats.  When determining your specific weaknesses, you should think about what two things would dramatically improve your placing in a well rounded CrossFit competition.  These can be specific movements, skills, mobility or strength.  We as your coaches are are also going to discuss and write down what we think you need you need to work on most to improve.  From there we will discuss, get on the same page and knock out a plan to work on these inefficiencies thorough-out the year and turn them into strengths.  Let’s get excited for 2015, the year of CrossFit Southie!

Warm-up
4 Rounds
-5 Burpee Lateral Jumps
-5 Strict T2B
-5 Goodmornings
-5 Overhead Squat

Gymnastics
EMOM10
Odd- 30FT Handstand Walk
Even- 3 Strict Muscle-ups

-Sub 5 C2B pull-ups strict and 5 deep dips or a modified strict mup

Strength
Deadlift
2-2-2-2- No dropping from the top

WOD (15 Minutes)
30 Overhead Squats
40 Toes to Bar
50 Burpee Lateral Jumps
60 Pistols

Games/Regional- 135,95
Open- 115,80

Ca$hout
1000m Row

DISCUSSION 8 Comments

  1. Mooch 06/04/2014 at 2:07 pm

    EMOM – Handstand walks, 1.5 strict muscle ups
    Strength: Deadlift @ 365#
    WOD: 14:14 @ 135# and assisted plate on pistols
    Cashout: paleo dinner

  2. Tom Kuchenreuther 06/04/2014 at 1:50 pm

    Emom: hs shoulder taps and some walking attempts, 5 strict c2b pullups + 5 strict dips
    Deadlift: 315,315,365,365 (bw-160)
    WOD: 15 assisted pistols – open
    Cash out: bench – 135×5,165×5,185×5,165×5

  3. Paul 06/03/2014 at 10:59 pm

    Emom: 2 strict muscle ups, hs shoulder taps against the wall
    Deadlift: 375×2
    Wod: 13:43 @ open

  4. Rob Hassell 06/03/2014 at 4:44 pm

    Gymnastics – Handstand walks attemped / 3 modified MUP’s
    Deadlift – 415×2; 20#PR
    WOD – 20 pistols @135
    Cash-Out: 3:30

  5. Crowley 06/03/2014 at 1:03 pm

    strict MUs: 3, 3, 0, 1, 2
    30′ HS walks
    deadlift: up to 385×2
    wod: 10:12 @135#
    cash-out: done

  6. Mike Quigley 06/03/2014 at 11:52 am

    Gymnastics – handstand walks went better than usual, still only a few feet at a time. did modified/assisted mups
    Strength – 365×2, 385×1 but felt the back rounding so didn’t attempt a second.
    WOD – got through 9 pistols before the 15min cap, 115#. grinder.
    Seeing Team Southie and Tina Mo win their heats in events on Saturday was awesome. big CFS crowd out there too. And Tracy destroyed that strict HSPU, clean workout – fastest woman on the floor in that event. Nice work everyone.

  7. Mike Brown 06/03/2014 at 1:53 am

    ohhh f**k yeah!

    im in westfield, ma for the week. crushed some crossfit swarm box. (former home of Andrea Mosher)

    watching the team and t-mo this weekend was absolutely awesome. you guys did amazing.

    now… “365 days till next years hockey tryouts, we gotta toughen up!”

    https://www.youtube.com/watch?v=E2dyLX1t8-E&feature=kp

  8. Michael McGuire 06/03/2014 at 1:30 am

    See y’all in a few weeks. Headed to the desert for a little while. Keep crushing! Also great work from the Southie team and Tina mo this weekend.