Keep On Improving

Jul 23rd, 2013

Category: Competitor

Keep On Improving

Get him on a railroad

Get him on a railroad

On August 3rd we are doing a CrossFit Southie 5k. Now many of you do 5k’s for fun all of the time. Thennn there are some of you who probably never have experienced running 3.1 miles as fast as possible. Seeing that it is going to be our last day before we start getting huge, we really want the toasties taking part in this. It will be down around castle island and it will be open to the whole gym. It will be fun and you will have incentive to push.

Plus, Brogan is putting Minimus training shoes on the feet of the top three MEN & top three WOMEN finisher’s. As many of you I am sure have noticed, there has been an endurance program on Tuesday nights at 6:30pm with Brogan as the main man. Check it out tonight if you can.

TJJ

Congrats to TJ and Ryan Chip on their newborn son Thomas John Chippendale Jr. Born 7/19/13 at 11:13pm. 7lbs 14oz.  Also, congrats to Mel Mott and Phil Dudley who each celebrated their weddings this past weekend.

Warm-up
1 minute of Double Unders
1 minute of Burpees
1 minute of Mountain Climbers

10 minutes of stretching- Hamstring and Glute Stretching

Strength
1. Deadlift
3-3-3-3
2. Strict press with chains
2-2-2-2

WOD
10 minute AMRAP
5 Goat 1
10 Push-ups
15 Squats
Rest 5 minutes

Row 1000m
Run 800m
or
200 Double Unders
For time (pick weakest)

DISCUSSION 13 Comments

  1. mattw 07/24/2013 at 12:51 am

    Deads: 410×3
    Stricts; 130×2 + chains
    WOD: 8+1 goat was STOH 3 reps #175
    1k row: 3:28
    deficit hspu cashout w/jason

  2. Patilac 07/23/2013 at 11:54 pm

    Warm up complete
    Deads 445×3
    Press 135 plus chains only it 1 rep
    Wod
    C2bs 8 rounds + 19
    Wod 2: 1k row followed immediately by an 800m run in a freaking downpour. 8:14

  3. Kara 07/23/2013 at 7:12 pm

    DL:185, low back hurt, stopped
    Strict Press: 63# plus chains. did one rep at 68# but the second one wouldn’t go past my nose.
    WOD: 3+ 10 w/ squat snatches at 65#
    200 dubs: 4:30 second 100 was much faster and smoother than the first.

  4. Schurko 07/23/2013 at 6:47 pm

    Congrats TJ, Ryan, Mel and Studley!!

    DL with biscoe: 405×3
    Press: 165×2 with chains.
    WOD: 7+10 with bfly pull-ups. Getting better.

    After party: 200 dubs 4:03
    After after party: 75 ghd sit ups with KFP. Who the hell is Brian

  5. Petra 07/23/2013 at 5:08 pm

    Deadlift: 225
    Press: 58 plus chains. These were hard!
    AMRAP: 4+5 w/ 55# squat snatch (went light *trying* to maintain proper form)
    cash-out 200 dubs: 3:27

  6. Kenny "F'n" Powers 07/23/2013 at 3:46 pm

    warm up done
    up to 305 deficit dead lift (sorry Crowley for slowing you down)
    strict press w/ chains @ 95
    WOD: 6+3 power snatch @ 115
    Row: 3:41

    After party: Brian and I GHD’s 75

  7. DePrizio 07/23/2013 at 3:40 pm

    Back was feeling off, subbed DL with Bulgarian SplitSquats 115×5 each leg
    Press: 80 – w/ 2 set of chains
    wod: 6 rds + 1 w/ false grip dead hang ring pull ups
    200 dubs @ 4:25. Tripped up a ton, can do alot better here.

  8. Crowley 07/23/2013 at 1:18 pm

    Congrats all!

    Warm-up: done
    Deficit deadlift: 275, 305, 335, 355
    Press: 95, 115, 135, 145 – w/ 1 set of chains
    AMRAP: 10+1 w/ butterfly c2b
    1000m row cash-out: 3:40

  9. Biscoe 07/23/2013 at 1:17 pm

    strength: 405#, 135# w/ chainz (145# w/ chainz x 1)
    wod: 6 rds + 17 w/ false grip dead hang ring pull ups
    200 dubs @ 3:48 — can feel that GOAT getting less GOATyish!!

  10. Leann g 07/23/2013 at 1:13 am

    What time is this amazing 5k happening ??

  11. Alec 07/23/2013 at 12:30 am

    Many congrats all around!

  12. Kara 07/23/2013 at 12:27 am

    Ok, so I can’t be the only one who had to read this a few times before understanding that Mel and Dudley married other people, not each other….congrats to all!