Holiday Tone Setter

Dec 24th, 2018

Category: CrossFit

Holiday Tone Setter

Best Hour of the Day

Holiday Schedule Update
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
3 Minutes of Rowing
2 Minutes of Double Unders or Attempts
1 Minute of Burpee Lateral Jumps

Grab barbells
Drill front squat and clean & jerk

Strength
EMOM: 15
1. Front Squat- 3 Reps @ 85%
2. Max consecutive double unders 0r 1:00 Attempts
3. Rest

WOD
5 Minutes of Rowing
4 minutes of Clean and Jerks (135,95)
3 Minutes of Burpee Lateral Jumps
2 Minutes of Double Unders
1 Minute of Front Squats

Score= Total Reps
*5 Double Unders= 1 Rep
*10 Singles= 1 Rep

L3 – (115,75)
L2 – (95,65)
L1 – (75, 55)

Coaches Tip – minimize transition time between movements. Singles are okay on the Clean & Jerks

Extra Work
400M Air Runner
3 Ring Muscle Ups
350m Air Runner
6 Ring Muscle Ups
300M Air Runner
9 Ring Muscle Ups
250M Air Runner
12 Ring Muscle Ups
*Scale Muscle Ups to 2-4-6-8