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Heavy Burner

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CrossFit
Heavy Burner

December 5, 2010
By : Goose

Phil — big thanks to Phil for sacrificing his Saturday to help make CFS some shweeet parallettes

Strength
Thrusters
5, 5, 5, 5, 5

WOD
5 Rounds of
5 Power Cleans
10 Burpees

L3 (155,110)
L2 (135, 95)
L1 (95, 65)
Advanced (185, 135)

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🇺🇸 𝙼𝚎𝚖𝚘𝚛𝚒𝚊𝚕 𝙳𝚊

🇺🇸 𝙼𝚎𝚖𝚘𝚛𝚒𝚊𝚕 𝙳𝚊𝚢 𝙼𝚞𝚛𝚙𝚑🇺🇸
Join us next Monday as we Throwdown in honor of ℕ𝕒𝕧𝕪 𝕃𝕚𝕖𝕦𝕥𝕖𝕟𝕒𝕟𝕥 𝕄𝕚𝕔𝕙𝕒𝕖𝕝 𝕄𝕦𝕣𝕡𝕙𝕪. All are welcome, this workout can be modified for any level! Swipe 👈🏼👈🏼for more info on this Hero Workout and scaling options!

☀️Day 🏃🏻‍♀️🏃🏻‍♂️Day wi

☀️Day 🏃🏻‍♀️🏃🏻‍♂️Day with these Studs 🤩
CFS runners crush it whether is 20 below at the @maldenhalf or above 80 at @harpoonbrewery 5 Miler!🔥

#sundayrundayfunday #harpoon5miler #fitfam #bostonfitness #bostonrunners #crossfitterswhorun

✨ᗰᗩY 15Tᕼ - 21ᔕT✨ Bar-Mups, Snatch PRs

✨ᗰᗩY 15Tᕼ - 21ᔕT✨
Bar-Mups, Snatch PRs and Med ball accessory work this week!

Grab your buddies and join us this Saturday the 21

Grab your buddies and join us this Saturday the 21st for Bring-A-Friend/Free WOD Day!👯‍♀️👯
•••
☘️All are welcome whether you know a current member or not!
☘️Come in and get a great workout in with the best community around!
☘️No CrossFit Experience Necessary
☘️All levels are welcome to join in.
☘️Friends are welcome to any class throughout the day.
☘️Tag a friend that should join you!
☘️Matching Outfits not required 😊

S Q U A D🙌🏻 In-House 2022 in the books📚We

S Q U A D🙌🏻
In-House 2022 in the books📚We had an awesome time throwing down with our CFS fam last Weekend! Thank you for spending your Saturday with us!
—
Thank you to @lizmollicaphotography for the amazing clicks 📸 You can check out the full album in our bio!

#southiesquad #flexonem #fitfam #bostonfitness #friendsforgedinfitness

✨ᗰᗩƳ 8丅ᕼ - 14丅ᕼ✨ Action packed we

✨ᗰᗩƳ 8丅ᕼ - 14丅ᕼ✨
Action packed week with our Fit Fam! 💪🏼

In-House Throwdown Coaches Tips…..Events 3 & 4!!

In-House Throwdown Coaches Tips…..Events 3 & 4!!👊🏼

💪🏼Event 3 - “HODL”
If completing without breaking up or resting, each station takes roughly the same amount of time.

If you know there is a chance you are going to fall apart at the pull up bar at some point, strategically break the pull ups and kettlebell early, with minimal rest, to save your grip and pull.

If you think you can go the distance, HODL…Hold On for Dear Life!
—
Okay Karen 🙄
If running is not your jam, then running with a plate definitely is not your jam…so get a head start and run first :)

The strongest runner/fittest athlete on the squad should be the designated last runner as they have the capacity to catch up and keep up for the rest of the WOD.

👯‍♀️The wall balls are done by two athletes at a time in a synchronized fashion while one athlete rests.

💪🏼If you have a superfit wall ball/burpee master, that individual can stay in there for the bulk of the wallballs and the other two athletes can swap out as needed.

If you know you are going to slow down your team on the burpees, take on less wall balls and save it for the burpees.

🙄Just don't be a Karen and be sure to run it by your teammates first before springing it on them in the middle of the workout :)

Apologies to anyone reading this actually named Karen…we understand it’s not a funny joke.

One more sleep!! Rest up competitors we’ll see you soon!!

The In House Competition is right around the corne

The In House Competition is right around the corner, teams announced and all workouts released, let’s talk strategy for Events 1&2!

🥳Cardio Party
The faster you can get all athletes on the rower the first go around and on the Ski when going back through...the better.

🌪Put your fastest/power athlete first. Your 2nd fastest athlete goes next and the 3rd athlete will bring it home without the pressure of having someone waiting on them.

👊🏼Unless of course you are the type of athlete that needs that push and performs better with that pressure, then post right up in the middle. In any case…Push hard!

🚣🏻‍♂️🚴🏼Big strong Pulls and high RPMs on the bike are going to help rack up the calories faster.

Each athlete should have about 4 minutes of rest before you go back through in reverse order.

🚴🏻‍♀️This is just enough rest to just about completely recover. The Bike is going to hurt after the first row. The last Row is also going to be a pain cave.

It’s okay if you hold your team up a bit as long as you are giving your all, remember we’re all here to have fun.

Just keep telling yourself..I get to lift a heavy barbell after this :)
•••
Event 2️⃣
Triple Deuces💪🏼
Plan for 3 attempts for each teammate. If you hustle your bustle, you may have time for 4 attempts.

Try the complex before the competition so you are not going in blind and have an idea of what you realistically can do. Each athlete should have three weight attempts in mind.
✔️One you know you can hit 85+% of the time.
✔️A goal weight you have hit before but it's not a sure thing.
✔️Lastly, a reach weight - something that the hype of competition will give you an opportunity to hit.

Give yourself a good amount of time to warm up and work up to at least your opening weight before heading out on the floor.

🪝Use the hook grip!! Know your weight changes ahead of time and work like a pit crew.

Athletes not lifting next should be switching weights, so the athlete up to lift can focus on the task at hand.

Have fun with it and who knows…the spirit of competition might just help you hit that reach weight and an epic PR bar slam!!

#tbt to The 2021 In-House Cardio & Barbell complex event!

🍽Competition Nutrition 🍽 We’re diving in t

🍽Competition Nutrition 🍽
We’re diving in to how to fuel your best performance!

🍌You want to be sure to eat higher carb, moderate protein, and very low fat meals and snacks.
Fat slows down digestion (which is good in general), but during a competition we want those carbs and protein to get absorbed quickly.

✔️You may not have much of an appetite between workouts. You will want to sip/eat things in between workouts that are easy to digest and quickly absorbed to prevent stomach upset, help you recover, and give you energy.

🧃Quick healthy carb sources include fruit and fruit juice, coconut water, applesauce and baby food packets.

✔️We’re going for sugar here so gummi bears, gatorade, etc.. certainly are not as healthy but will tackle the task at hand of refueling your depleted carb stores to help get you turned around for the next workout.

✔️Carbs to protein ratio should be at least 2:1, if not higher. Carbs are energy. Energy is good. Example: 20 grams of carbs, 10 grams of protein = 16oz coconut water and ½ scoop of protein powder.

🤤Post-competition: Make sure to have a hearty and fairly balanced dinner (a good time to celebrate with your favorite meal), rehydrate with lots of water and electrolytes, and get a good night’s sleep!!

Swipe ⬅️⬅️⬅️for more details on nutrition timing and some sample meal plans for this weekend!!

3 More Sleeps until The In-House Throwdown!!🥳

3 More Sleeps until The In-House Throwdown!!🥳

While this Saturday is completely for fun, we’d still like to help you feel your best come competition day!🙌🏻

Recovery is an important piece to performing to your full abilities! 💪🏼You should be itching to workout by the time the first event starts! Taking a rest and recovery day will be the key to success here. As hard as it can be to do!

✔️Thursday and Friday your coaches suggest taking one full rest day and one day of active recovery to keep the body primed and ready for action.

✔️We’ve put together an active recovery workout for you and scheduled it as the Extra Work for Thursday! Check it out and if you have any questions we’re here to help! Rest up and get ready for an awesome day!!

📢In-House Event Announcement!
Event 3 “HODL”
3 Rounds - Stadium Style
Station 1 - 15 Pull-Ups*
Station 2 - 20 Kettlebell Swings 1.5/1**
Station 3 - 15 Box Jump Overs 24|20***
—
* RX - Chin over bar
Scaled - Jumping
ADV - 20 Chest to bar or
10/7 Bar Muscle-Ups
—
**RX - American
Scaled - Russian
ADV - KB Single Arm Snatch
—
***RX - 24”/20”
Scaled - Step Overs
ADV - 20 Box Jump Overs

Workout Flow ⬇️⬇️⬇️
✔️Each athlete begins at a station. When they complete their designated reps/movement, each athlete must take a knee.
✔️Once all three athletes are kneeling, the athletes may rotate stations in the predetermined order.
✔️The workout is complete when athletes cycle through 3 rounds of each movement in this fashion.
—
⏱Score = Total Time. There is a 12 minute time cap on this workout. If not completed within the cap, the score will be 12:00 + 1 second for every uncompleted rep.
—
For full standards see the link in our bio!

🌸 𝑀𝒶𝓎 𝟣𝓈𝓉 - 𝟩𝓉𝒽 Mont

🌸 𝑀𝒶𝓎 𝟣𝓈𝓉 - 𝟩𝓉𝒽
Monthly Achievements, Hero WOD “Wes” and a fan favorite “Bar-fing DT-ish”! Way to kick off the month squad!

📢In-House Event Announcement!📢Event 4 - “O

📢In-House Event Announcement!📢Event 4 - “Okay Karen”🙄

🏃🏻‍♂️Buy In - All Team Members run 400M with a plate*

Then
3 Rounds of
50 Synchro Wall Balls
25 Synchro Burpees to Plate

🏃🏻‍♀️For the run one athlete will
start at the 3-21-go!
🏃🏻‍♂️The 2nd athlete will start at the 20s mark.
🏃🏻‍♀️The final athlete will start the run at the 40s mark. Teams may designate the order in which the athletes begin.

Plate Weights
🔸RX - 35/15
🔸Scaled - 25/10
🔸ADV - 45/25

*Thicker plates will be used for
all divisions.

Wall Ball Weights/Heights
🎯Advanced Men - 30# to 10’ Target
🎯Advanced Women - 20# to 9’ Target
🎯Rx Men – 20# to 10’ Target
🎯Rx Ladies / Scaled Men – 14# to 10’ Target
🎯Scaled Women – 10# to 9’ Target

18:00 Time Cap for this event. Full details and standards can be found in our bio!!

📢In-House Event Announcement📢 Event 2 - Trip

📢In-House Event Announcement📢
Event 2 - Triple Deuces👊🏼👊🏼👊🏼
10:00 to find a Max Weight for the Complex
2 Deadlifts
2 Hang Cleans*
2 Shoulder to Overhead

*The 1st Hang Clean can be a Hang
Power Clean or a Hang Squat Clean.
The 2nd clean must be a Hang SQUAT Clean.

📝Scoring - Total weight lifted by the team after adding in the multipliers
🔸Scaled Women x 2
🔸Scaled Men x 1.5
🔸Rx Women x 1
🔸Rx Men x 1
🔸Advanced Women x 1
🔸Advanced Men x 1

Who’s excited for that Barbell?!! 🙋🏻‍♀️🙋🏻‍♂️
Full details and standards can be found in our bio!

☘️June Fundamentals!!☘️ 🔸Have you been

☘️June Fundamentals!!☘️

🔸Have you been wanting to give our fundamentals course a try?!! Here’s you’re chance to start before summer is in full swing!

🔸We’re kicking off the next session of Fundamentals on Thursday June 2nd!

🔸Classes will take place every Tuesday and Thursday from 7-8:00PM and you can register for only $99!! Swipe ⬅️⬅️⬅️ For more information & follow the link in our bio for registration!
—
#crossfitfoundations #beginnerfitness #bostonfitness #crossfit #southbostonfitness

📢In-House WOD Announcement!! Event 1 - “Cardi

📢In-House WOD Announcement!!
Event 1 - “Cardio Party” 🥳

Athletes can choose any specific order. All athletes start lined up single file behind their rowing station.

🚣🏻‍♀️At the 3-2-1 Go! Athlete 1 moves to and starts on the Row. Once 30/22 Calories are complete, the athlete exits the rower and makes their way to the Bike.

🚴🏻‍♀️As soon as athlete 1 exits the Rower, athlete 2 can reset the screen and begin their set calories. Once athlete 1 finishes the Bike and athlete 2 finishes the row, they move to the next stations and athlete 3 can begin on the Row.

🙅🏻‍♀️Please note athlete 3 cannot begin until both athlete 1 and athlete 2 are done at their respective stations and off of their machines.

⛷Once the final athlete finishes, the team will complete back in reverse order starting again with the first athlete and keeping the same order.

Full standards can be found through the link in our bio! It’s not too late to register! Link in bio!

ą℘ཞıƖ 24ɬɧ - 30ɬɧ Closing out April wit

ą℘ཞıƖ 24ɬɧ - 30ɬɧ
Closing out April with Sandbag Runs, First Mups and Rope Climbs!

4 Drills to Improve your Muscle Ups 1. Kipping Ri

4 Drills to Improve your Muscle Ups

1. Kipping Ring Rows - Start parallel to the floor by elevating the feet. Pop the hips toward the rings and then pull. This is the same sequence we want in a MUUP. Hips first, then pull.

2. Beat Swings - Aim to achieve a hollow position while keeping the legs long and straight - bent knees are ☹️ The feet should be higher then the hips and the eyes should look for the toes, not the sky. Use an abmat or towel to emphasize keeping the feet glued together for a tighter body position.

3. Ring Support Swings - Keep the shoulders active. This drill improves support at the top of a MUUP to continue for your next rep as well as improving the back swing for the kip.

4. Low Ring Pull Back to a Transition - The focus here is on the pull back we are looking for in a MUUP when leading with your hips. Finish with a smooth transition to put it all together.

Grab your buddies and join us this Thursday the 28

Grab your buddies and join us this Thursday the 28th for Bring-A-Friend/Free WOD Day! 👯‍♀️👯
•••
☘️Come in and get a great workout in with the best community around!
☘️No CrossFit Experience Necessary
☘️All levels are welcome to join in.
☘️Friends are welcome to any class throughout the day/night!.
☘️Tag a friend that should join you!
☘️Matching Outfits not required 😊

#bostonfitness #freeworkout #freewod #bringafriend #bringallyourfriends #crossfittrial

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