Apr 10th, 2014

Category: CrossFit


Outside after a long NE Winter

Outside after a long NE Winter

Paleo Challenge Points Clarification
We’ve gotten a few questions about the rules of the “bonus” points, so hopefully this will help straighten things out for you. If you have any questions, please let us know!
Fish Oil: Each day you take at least 2.5g of fish oil, +1 point
Working Out: Each day you come to CrossFit, +2 points. Each day you work out outside of CrossFit, +2 points. No doubling up on workout points. For example, you can’t come to CrossFit in the morning and then workout again on your own for +4 points. The max points you can receive in one day for workouts is +2.
Mobility: Each day that you spend at least 20 minutes dedicated to mobility, +2 points. You CAN receive workout points and mobility points on the same day; however, mobility done during CrossFit class does not count.
The max number of points you should have on a totally perfect day would be 20. Keep up the awesome work, everybody!

Benchmark WOD
30 Clean and Jerks for time

WOD #2
With a partner
Row Each for Time
Rest the amount of time it takes your partner to row

DISCUSSION 15 Comments

  1. Laura D 04/17/2014 at 12:02 am

    Grace: 5:34 60lb

  2. Ryan Gould 04/11/2014 at 9:13 pm

    Grace (30 C+J’s): 5:23 #115.
    a 1:44 min PR, pretty pumped about that

    Don’t recall the splits but was breathing heavy after Grace

  3. Joel 04/11/2014 at 1:44 am

    Grace – 5:02 95#
    Row Splits
    1000 – 4:22
    750- 3:21
    500 – 2:04
    250 – 0:57

  4. Marc Piccuirro 04/10/2014 at 10:33 pm

    11/13 3:54 (admittedly a little hungover)
    4/12 2:42
    Row splits, bad

  5. Shamwow 04/10/2014 at 5:56 pm

    I think, within the walls of CrossFit Southie, that “Grace” should be known as “DeDonno” going forward. All in favor?

  6. L Lebo 04/10/2014 at 4:56 pm

    Kary & Kevin–I don’t know if you will see this comment but I wanted to tell you that damn sleep suit works!! Glad to see you guys & thanks for telling us about it!!! 🙂

  7. Kelly 04/10/2014 at 2:45 pm

    Kara you beast!
    5:00 even. Still slow, but 12 seconds faster than last time.

  8. Kara 04/10/2014 at 1:09 pm

    3:38 RX
    Rows: 4:01, 2:59, 1:51, :52
    That was tiring!

  9. Rob Hassell 04/10/2014 at 12:41 pm

    3:23 Rx vs 4:20 in the fall. Psyched about that. Don’t remember splits on rowing but combined was 8:17

  10. Chris Wilson 04/10/2014 at 12:20 pm

    10/2/13 – 7:09 Rx
    4/10/14 – 4:32 Rx

    Lots of work to do but the progress is encouraging.

    Legs smoked after the row.

  11. Jason 04/10/2014 at 11:58 am

    4:14 Rx on Grace, not unbroken, but nearly a minute PR from last fall.

    Rows completed w/ awesome partner Mark…all 4 times escape me at this point, but Mark was freakin fast, cut into my rest time. Would be great to do that one running soon…
    “Ad finum, ad naseum”