Make It Fast

Sep 23rd, 2014

Category: CrossFit

Make It Fast

Set Goals High and Go Get 'Em

Set Goals High and Go Get ‘Em

Please join us for our 4th Annual Photo Scavenger Hunt! What the heck is this?…let me explain. On October 11th at 9 am we will gather into groups of 5-7 people based on ability level. We are meeting at the Park Street T station. Each group will need one smart phone, and you will have 90 minutes to capture pictures of the movements listed below at different Boston landmarks of your choice. You must travel on foot, no transportation! If you are not a strong runner, we will group you with others of a similar ability level so that you will not feel pressured to run further than you feel comfortable. However, keep in mind that this is your workout for the day. This is supposed to serve as an endurance WOD. In the past one group hit up the South Bay Center, while another group went down to Fenway park, and the third group hit up the North End. Many of the coaches will be participating too! You don’t want to miss out, it is a great opportunity to get to know people!

The movements are listed below, you can capture other movements in addition to these:
* Handstands
* L-sits
* Pistols
* Box jumps
* Overhead squats
* Pull-ups
* Burpees
* Kettlebell Swings

We want you to be as creative as possible. Try to use props, use tourists, create scenarios, quick videos, KB swings with gallons of milk, make this entertaining. When was the last time you explored the city on foot? You will have 90 minutes to complete this task, and trust me it will be a hell of a workout. The group that has the the best set of pictures will win. This event does not count towards your weekly total for classes. Everyone is welcome, and don’t forget to wear your Southie gear!

If you’d like to participate, please click HERE to sign up!

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Custom Fit Meals

Diet is paramount to optimizing human performance.  A quality nutritional plan will amplify and accelerate the benefits of the CrossFit regimen.  Consequently, neglecting nutrition will likely hinder your results and can lead to an array of other preventable health issues.  Is your nutritional plan optimized for the results you are seeking?
Join us on Tuesday morning to find out! Custom Fit Meals will be here to discuss the importance of Nutrition and provide a FREE tasting of their meals and fresh, natural protein bar, The Best Bar Ever.

 

Strength
1. Press
3-3-3-3
2. Push-press
1-1-1-1

WOD
Row 750m
20 Burpees
Row 500m
25 Burpees
Row 250m
30 Burpees

Level 1 (10,15,20 burpees)

Conditioning Class: WOD
Every 2 minutes for 20 Minutes:
Row 20/15 Calories
-Larger, stronger athletes

Conditioning Class: Core
5 Strict Toes to Bar / Leg Raises
5 Strict Ball Ups
10 Dragon Flags
Accumulate 1 Minute in L-Sit

DISCUSSION 6 Comments

  1. Joel 09/24/2014 at 1:19 am

    Strict Press: 95 x 3
    Push Press:125 x 1 – ran out of time on the platform tonight.
    WOD: 12:47 RX

  2. jason barrow 09/24/2014 at 12:40 am

    Press: 125×3
    Push Press: 175×1
    WOD: 13:17 Rx

  3. melstec 09/23/2014 at 1:49 pm

    Strict press: 80#x3 PR
    Push press: 115#
    WOD: 13:02 rx

  4. Frawls 09/23/2014 at 12:24 pm

    125, 165 (failed 185. Just got sloppy on the form but its there). 12:28 on the WOD. Wall balls, pistols and butterfly practice with Mase after.
    Duff channeling his anger from not Rxing yesterday into today’s WOD was impressive.

  5. Brian M. Maser 09/23/2014 at 12:11 pm

    130 strict press (PR), 190 push press; 11:24 on the WOD. Extra credit w/ Frawls doing some wall balls and pistols. Great crew in the 5:30.

  6. Marc Piccuirro 09/23/2014 at 11:31 am

    125
    205
    10:46
    530HTK