It’s Never Long Enough

Nov 25th, 2018

Category: CrossFit

It’s Never Long Enough

Al

Normal Schedule Today

CrossFit Breathing/Bracing Seminar – Sunday, 12/2 @ 11AM
We are happy to be hosting Bruce Stockton from Boston University for a FREE Breathing & Bracing Seminar on Sunday at 11AM in Southie Orange. This presentation is totally free and will run about 60 minutes. Everyone will benefit from this, coaches & athletes alike. Come in for a Sunday sweat session and stick around for the presentation! Read below for more info from Bruce!:

Hi CrossFit Southie! My name is Bruce Stockton, I’m a competitive weightlifter and 3rd year physical therapy student at Boston University. In my final year I’ve been working on a practicum presentation looking at the most optimal ways to breathe and brace in the sports of weightlifting and CrossFit.

What can you expect to learn? We’ll cover how your breathing style can improve or hinder your performance, benefits of certain breathing techniques over others, when, how, and why use a lifting belt, simple ways to build this into your warmup or recovery work, and of course how it can help you move fast and lift heavy! I’ll do a little presenting, then we’ll get up and move and do a mini workshop, then finish off with some Q and A.

This presentation is for YOU, the athlete! As a weightlifter I like heavy things, so this isn’t going to be your typical PT presentation. Hope to see you there!

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
4 Rounds
:30 on/:10 rest & switch
-Jump Rope
-Overhead Barbell Hold

Strength
Strict Press
3-3-3-3-3

WOD
12 Minute AMRAP
3 Clean and Jerks (135,95)
21 Double Unders

Level 2- (115,75), 11 Double Unders
Level 1- (95,55), 42 Sinlges
ADV – (155/105); 2x dubs

CFS Endurance Sunday – Southie Orange 10AM
Partner Sprint WOD
8 Minute Bike Sprint
(0:30 on/0:30 off)

Endurance WOD
EMOM Chipper

Every 90 Secs – 20 AbMat Sit-ups
100 Double Unders
60 / 50 Cal Ski Erg
30 Wall Balls
60 / 50 Cal Row
100 Double Unders

At Home WOD
3-6-9-12-15-18
Burpees x 1
Air Squats x 2
Sit Ups x 3