Southie Spotlight!
Did you know your weekly achievements get posted on Instagram each and every Friday?! We love celebrating your hard work. Scroll down to see your August Member Achievements. If you or someone you know got a PR in the month of August and we missed it please let us know!! Keep up the great work everyone!
“Successful people aren’t born that way. They become successful by establishing the habit of doing things unsuccessful people don’t like to do. The successful people don’t always like these things themselves; they just get on and do them.”
I can probably guess that many of you, like myself will look at this wod and immediately want to write it off. Not for fear of the moderately heavy clean and jerks, but rather by the mile run to start, half mile sandwiched in the middle, followed by yet another mile! For many, running is something heavily avoided, especially longer distances within a workout. I want to encourage you to scroll back and look at this workout again. Think to yourself of ways in which you can destrominate it rather than let it get the best of you. And if you start the workout, well then damn well finish the whole thing as you intended to. For example, it would be much easier to shorten that last mile run into 400 m because “I felt way too tired after 42 heavy clean and jerks.” Why in the world would you let a workout defeat you like that?! Finish it exactly as you intended when you started it. Go on, get after it because secretly deep down you know you want to!
Labor Day Schedule
All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD if anyone wants to come in for an early session. This will be non-coached.
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!
Warm-up
Run 1 Loop
5 Minutes of Dynamic Warm up
Hamstring/Calf stretching
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii,assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on De-cember 2, 2010, while conduct-ing combat operations in Hel-mand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Hero WOD
“Abbate”
Run 1 mile
21 Clean and Jerks (155,105)
Run 800 meters
21 Clean and Jerks (155,105)
Run 1 Mile
Level 3 (135,95)
Level 2, 800/400/800(115,80)
Level 1 800/400/800 (75,55)
