Ladder up!

Jan 19th, 2018

Category: CrossFit

Ladder up!

Chris

Dr. Fernandez will be here this Saturday!
If you’re looking for some top-notch sports wellness care, be sure to check out Dr. Miguel Fernandez. He is a licensed Chiropractor and a CrossFitter himself, so he will understand exactly what treatment you need. Click HERE to see rates and book an appointment!

InBody Scan Coming to CrossFit Southie TOMORROW!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, January 20th! Appointments will be available from 6AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

*InBody scan is NOT required to participate in the challenge, and you do not need to be signed up for the challenge to sign up for a scan. Anyone can benefit from having this information! We plan to bring the InBody back at the end of the challenge so we can compare results. *

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Warm-up
2 mins Max Burpees to Target

Midline
3 Rounds for Quality
:30 Work/ :15 Rest
– Hollow Rock
– Plank Hold
– Jack Knives
– L-sit Hold

Strength
Box Squat
3-3-3-3-3
-Between sets complete 10 banded side-steps in each direction

WOD
10 Minute Ascending AMRAP
3 Front Squats (135,95)
3 Toes to Bar
3 Burpees
6 Front Squats
6 Toes to Bar
6 Burpees

Level 2- 115,75
Level 1- 95,45

Extra Work
3 Rounds
25 GHD Sit ups
30 Back Extensions

DISCUSSION 6 Comments

  1. Jason Barrow 01/20/2018 at 1:08 am

    Box Squat: 225×3
    WOD: 15+5 Rx

  2. Crowley 01/19/2018 at 8:21 pm

    strength: 245#
    wod: 15+11 rx

  3. Trevor 01/19/2018 at 5:56 pm

    21min EMOM

    1. 8 sandbag squats 100#
    2. 8 strict pullups
    3. ~100ft sandbag hug carry 100#

    Then
    4×10 ghd sit ups with 10lb med ball overhead.

  4. Ben 01/19/2018 at 5:26 pm

    Strength: 295#
    WOD: 15+18 Rx

  5. JT 01/19/2018 at 4:57 pm

    Strength: 245#
    WOD: 15 – 4 Rx

  6. Sean Flannery 01/19/2018 at 3:32 pm

    Strength: up to 287″
    WOD: 15+1 Rx
    Extra: 12:51