Free Endurance class every Tuesday night at 630pm with Brogan

Jun 13th, 2013

Category: CrossFit

Free Endurance class every Tuesday night at 630pm with Brogan

Mike- In the zone

Mike- In the zone

Where has Coach Emily Porter been?  We’ll in Haiti of course.   She is spending the summer there learning medicine.   Follow along with her experiences in and outside of the third world hospital in her blog…emilylydiablog.blogspot.com

Funny

CFS SUMMER ENDURANCE PROGRAM WITH BROGAN

Whether you’re a new athlete to the box here at Southie or if you’ve been with us for years, one thing is universal; We can all use a little extra cardio. As you know, we try to mix running into a number of workouts throughout each cycle but as we look into the summer season we’d like to give you even more.

Starting Tuesday, June 18th we’ll be holding a FREE (for members) running specific workout at 6:30PM. The rotation between distance and speed will happen every other week in order to get you BG lulu-1more comfortable and quicker over more miles. The goal of each of these runs will be to prepare ourselves to post as many new PR’s for an all out 5K Crossfit Southie ONLY race on Saturday, August 3rd.  This 5K is for those of you who have never run the 3.1 (5K) distance as well as those of you who’d like to help us add names to the very empty 5K record board.

All you’ll need for this session is a wristwatch and shoes to run in. Brogan Graham (Crossfit Southie’s unofficial hypeman) will be leading each of these workouts. Arrive just before 6:30ready to go and we’ll head out on foot from the GREEN  box entrance.

WOD
1 mile Run
Then 4 Rounds of
20 Kettlebell Swings (1.5, 1)
10 Burpee Box Jumps (24,20)
1 mile Run

l2- (1, .75)
l1- (.75, .5); 800m Runs

*you may sub 2k rows or 400 dubs for running in the rain*

DISCUSSION 6 Comments

  1. Mike Brown 06/14/2013 at 2:28 am

    29:30 hodge podge scaled

    Double under attempts till the crowd showed up from a mile

    2000 m row the second round

    First bar muscle ups of my career happened tonight.

    “Yo mike got his first bar muscle ups tonight”
    “Goose tried teaching him and he couldn’t do them ”
    “Them Tina-mo whispered something in his ear, next attempt he cycled through a few of them”
    “It was crazy”
    “Tina-Mo, the muscle up whisperer”

    Lol

  2. jason barrow 06/14/2013 at 12:43 am

    WOD: 27:58 Rx

    The pouring rain made it interesting, the burpee box jumps made it suuuuuuuck.

  3. JBo 06/13/2013 at 11:16 pm

    WOD: 32:08 L2 Did the mile run at the beginning, then switched it up and went for the 2k row to finish. This workout hurt so good.
    And for those who enjoy music trivia, “Hurt So Good” by John Cougar Mellencamp spent the most weeks in the Billboard Top 10 of any song from the 80’s.

  4. nicole d 06/13/2013 at 2:17 pm

    WOD: 34 and some change…Rx (i can’t remember the actual, it took FOREVER…woof!)
    Shout out to Chuck who cheered me on all the way through!