In House ThrowDown Sign Up

May 21st, 2013

Category: CrossFit

In House ThrowDown Sign Up

team southie

This weekend was a great community gathering. Thank you to all of you that came out to support the CrossFit Southie team. They fought hard and landed in 4th place. One spot away from qualifying for LA. The team showed a lot of class and heart. We are very proud to be a part of the CrossFit Southie community and feel very fortunate to be surrounded so many genuinely good people.

Now it is your turn! We are hosting an in-house competition on June 8th here at CrossFit Southie.  Competing is a great way to get to know others in our community and it will help motivate you to work harder day to day. We are offering a RX, scaled, and master’s division. To see the WOD requirements and to sign up, please click here.


Strength

High Bar Back Squat
2-2-2-2-2

*Between sets complete as many strict Toes to Bar or straight leg lifts as possible

WOD
10-15-20-15-10
Kettlebell Swings (2,1.5)
Burpees

Level 2 (1.5,1)
Level 1 (1,.75)

Newbies – this a great workout to make a jump to a heavier kettlebell.  Veterans – this is a sprint, move fast and don’t put that kettlebell down.

DISCUSSION 11 Comments

  1. Nick D 05/22/2013 at 1:29 am

    Squat: 235lbs
    WOD: 9:26 L2

    I am just going to leave this weightroom safety video right here… http://www.youtube.com/watch?v=G9aIH9PwLvE&sns=em

  2. Manny Rodriguez 05/22/2013 at 1:10 am

    Squat: 255 12:25 RX
    Yeah buddy!

  3. Jenna Lamy 05/22/2013 at 1:10 am

    Thanks to everyone in the 7pm cheering me on at the end tonight!
    Squat: 135 (PR)
    WOD: 14:05 L2

  4. Mike Brown 05/22/2013 at 1:08 am

    300lb back squat 1RM: a +25lb PR in 2 weeks

    9:58 on WOD. Watched Carl Paoli videos for days on burpee efficiency.

  5. Ranjith Zachariah 05/21/2013 at 12:48 pm

    Has anyone found good crossfit tracking software? I’m going to try WODstack.

    • Mullins 05/21/2013 at 4:36 pm

      Ranjith, I haven’t found anything great so I use Evernote. Its free and can be used on multiple devices. You can tag the different movements and benchmark workouts. While it doesnt allow for quantitative comparisons (graphs, charts etc), it does allow me to look at relative performance on different movements or workouts over time.

    • Shamwow 05/21/2013 at 5:57 pm

      I haven’t found anything worthwhile, either. The tools I have tried always seem too cookie cutter. Pen and paper or spreadsheet has worked best for me in the past.

    • Kelly 05/21/2013 at 8:45 pm

      I just created a spreadsheet on GoogleDoc. That way I can just look stuff up on my phone.

      • Kelly 05/21/2013 at 8:46 pm

        Actually, I think they call it Google Drive now. And there’s an app for that.

    • jason barrow 05/22/2013 at 12:47 am

      LOL Ranjith! You’ve been Crossfitting for WELL over 2 years and you’re just thinking about tracking your work now???

      The apps/websites are too gimmicky for me. I like this triple threat:
      – Post all my results here so I can quickly use the search box up top and see what I had to say about the workout last time around.
      – Keep all of my lifting maxes in a text file that I keep in Dropbox so I can access it everywhere.
      – Write everything down in my journal. There’s something about physically committing things to a journal that I feel is more meaningful than punching it into some app.

      Squat: 235
      WOD: 12:31 Rx
      (The bookend sets of 10 burpees were like lightning, all of the sets in the middle…not so much.)

    • Ranjith Zachariah 05/22/2013 at 1:12 am

      Thanks for the feedback, all! I’ve tried some tools in the past, but everything seemed a bit awkward and clunky, requiring way too much effort to log and not providing enough insightful value. I’ve used pen and paper in the past, but I want something that’ll let me see all my benchmark PRs at a glance, and perhaps provide some insight into my historical trends–CrossFit Big Data Analytics, if you will.

      We’ll see how WODstack goes. Thanks, again!