Good Work

Picture by Greg Cain

We just want to take a moment to congratulate everyone who participated in the CrossFit Opens.  The six/seven week process was grueling to say the least.  We are extremely proud of the dedication and heart of each and everyone of you.  Almost all of you were new to competition and most of you have been CrossFitting for less than six months, when we opened our doors a short time ago.

In order to become better CrossFitters, you have to put yourselves out there, and that’s exactly what you all did, going up against athletes who have been CrossFitters for years.  It was great to see everyone gain confidence, while growing mentally and physically stronger over the last few months.  In the end, our overall rankings do not matter.  What matters is that we pushed ourselves to our limits and became better by doing so.  Not only was Southie represented very well by our athletes but also by our hosting abilities, which was in great part by all the help each of you provided each weekend.  All in all, we have 3 individual men who qualified for Regionals (Pat Padgett, Peter Mcintire and myself).  Amy qualified in the women’s division and we also qualified to send a team to the Regional competition.  They will be releasing more information in the next week about the Regional competition and we will keep you posted on how we will proceed as a team and with our training.

Lastly, these opens have also helped us to identify some chinks in our armor and there’s no better way to bring up our fitness level than by addressing these weaknesses.  So why not start today?…

Skill WOD –  If you are still working on these skills go slower with less assistance.  If you are proficient in these skills, blaze through for time.

ADV 10-1
L2 6-1
L1 5-1


50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

This should be a gaser.  Keep moving, if you don’t have consistent double unders do 4x the amount of singles a round.