Hero WOD: “Blake”

Dec 22nd, 2018

Category: CrossFit

Hero WOD: “Blake”

Catherine – Beautiful Single Leg Kettlebell Deadlift!

Holiday Schedule Update
Today – Saturday 12/22– We will be running a reduced schedule with classes in Southie Green only. All Levels Classes will be held at 8, 9, 10, 11 and 2pm. Mobility and Intro Class will run at Noon as scheduled. There will be no Oly class and no babysitting.
Sunday 12/23– All Levels classes at 9AM & 10AM only. No Endurance Class.
Monday 12/24 (Christmas Eve!)- All Levels Classes in Southie Green at 5:30AM, 6:30AM, 9AM, 11AM, & 12PM. No morning classes in Southie Orange; no bootcamp class. Box closes at 1pm.
Tuesday 12/25– Merry Christmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family & friends.
Wednesday 12/26– All Levels Classes in Southie Green at 11AM, 12PM & 3PM. Open Gym 1-3PM.

We will be running classes in one box only all week between Christmas & New Years for All Levels classes. Come on in and get your fitness on!


Coming Soon: 2019 Winter Nutrition Challenge
We may be heading into a stretch of parties, cocktails and holiday cookies, but it’s not too early to start to look ahead to 2019 and getting our nutrition routine back on track. Now is the time to start thinking about goals for 2019. If any of these goals involve health and fitness, it is important to start with nutrition. Learning how to properly fuel your body can help you reach your goals in the gym, on the scale and beyond. To kick 2019 off on the right foot, we’ll be starting up a six-week Nutrition Challenge beginning on January 13th!

This not a strict paleo or Whole 30 diet. We will teach you the ins and outs of how to incorporate your favorite foods (or healthier versions of them) into your diet at the right times. You do not need to feel constantly restricted in order to make progress!

Team Hangry Hangry Hippos: 2016 Team Nutrition Challenge Champs!

If you’ve never done a Nutrition Challenge with us, we highly recommend it. You will learn a lot about your current eating habits and how you can make better choices on a daily basis. It’s also a great way to get involved with the community and meet other members who are taking on the challenge with you. Already done several nutrition challenges in the past? We still want you to join! Taking this step back to evaluate your nutrition and committing to dialing things in for six weeks is beneficial for everyone.

This challenge also has an added twist – this time around, we will be working in TEAMS! Teams will add an extra level of accountability, motivation and FUN! Much like we all work harder during a partner workout, we hope you’ll be more likely to stick with the challenge if you know your teammates are counting on you. We’ll do our best to pair you with people who work out at similar times as you so that you can connect and check in while you’re at the gym. Get your thinking caps on… start brainstorming some clever team names!

This challenge will be led by coach Michelle Boutet, a board certified specialists in Sports Dietetics and a Registered & Licensed Dietitian. You can check out her site here. She will be leading the kick-off lecture and reviewing your food logs throughout the challenge to offer advice and feedback. Don’t miss this opportunity to be helped by one of the best!

If you’re interested in participating, please sign up HERE. Save the important dates below and stay tuned to the blog for more updates and important information. We can’t wait to see the results of your hard work!

Important Dates
Kick-Off Lecture: Saturday, January 5th at 11AM
Pre-Challenge Weigh Ins:
Monday 1/7- AM & Mid-day classes
Tuesday 1/8 – AM & PM classes
Wednesday 1/9 – PM classes
Thursday 1/10 AM & PM classes
Challenge Begins: Sunday, January 13
Challenge Ends: Saturday, February 23

Warm-up
Dynamic Warm Up

Skill
Handstand Push-ups

WOD
“Blake”
4 Rounds
100 foot Walking lunge with 45lb/25lb plate held overhead
30 Box jumps (24,20)
20 Wallball shots (20,14)
10 Handstand push-ups

Level 2- 3 Rounds
Level 1- 3 Rounds (20/10/5), Regular push-ups

Scores/comments from 12/23/17
Scores/comments from 12/22/16
Scores/comments from 12/24/14

Extra Work
Front Squat
3-7-3-7-3
*Wod Credit linchpin

DISCUSSION 7 Comments

  1. Ben 12/23/2018 at 6:53 pm

    19:25 Rx. PR from 2016.

    Great to see everyone at CF Southie! Happy holidays!

  2. Daniela Bitto 12/22/2018 at 8:57 pm

    14:51 RX PR

  3. Ryan Gould 12/22/2018 at 8:48 pm

    Blake: 26:13 Rx (1 abmat)

    HSPUs took up most of the time

  4. Joel Carpenter 12/22/2018 at 7:20 pm

    24:24 scaled to 4 rounds (#25 plate, 25-15-5 rep scheme)

  5. Chad Kucera 12/22/2018 at 6:05 pm

    30:47 (20 BJ)… pathetic

  6. Jason Barrow 12/22/2018 at 2:39 pm

    – Daniela was pretty reasonable during the warmup, perhaps caught up in the spirit of xmas?
    – Cool catching Ben on his vacation.

    BLAKE:
    12/27/12: DNF (3 Rounds Rx in 33:18)
    12/23/17: 18:33 Rx
    12/22/18: 18:21 Rx

    I think my HSPU’s got better in the last year, but them combined with holding that plate overhead is still too much for my feeble shoulders.

  7. Brian Campbell 12/22/2018 at 1:19 pm

    16:32 Rx (Pr)