CrossFit Southie Summer 5K

Jul 31st, 2013

Category: CrossFit

CrossFit Southie Summer 5K

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CrossFit Southie Summer 5K: THIS Saturday, August 3rd at 10:00AM

This will be a free, fun, badass, all out dash along the Harbor Walk for Crossfit Southie members only. Please join us at Crossfit Green to jog over at a slow pace leaving on foot at 9:40AM. Look at this as a chance to post your personal best time over 5K not as a workout but instead as a measurement of your running endurance. The fastest three men and women will have there scores officially recorded and will all receive free running/training shoes of their choice from our Endurance Coach, Brogan Graham. 

This race will go off at 10:00AM sharp so if you’re planning on meeting is there make sure to be plenty early so you don’t miss the gun. This “out & back” style race will take you from the Harbor Walk at Columbus Park (see “Harbor Walk” in small type in photo) up the harbor coast to the Head Island Causeway. At the 1.55 mile marker we will have you spin around and race back to complete your 3.1 mile, or full 5K race.

 

Lets put some times up on the board with some smoking fast times!!

In CrossFit Southie history, this will be the first time that we will be doing a 5k as the workout of the day. We want to do this right and get some real times,  something that is not always easy in the city.  Therefore, there will not be any other coached classes on Saturday. The gym will open at 8am for anyone who wants to roll out and prepare for the 5k. The gym will be locked up from 9:40 until 11:20 and then it will re-open for open gym from 11:30am-3pm.  Please be a good sport and participate!

Strength
Front Squat
2-2-2-2-2

WOD
3 Rounds
1 minute of Max Double Unders
30 seconds rest
1 minute of Max Toes to Bar
30 seconds rest
1 minute of Max Calories on the Rower
30 seconds rest

DISCUSSION 23 Comments

  1. Kendra 08/02/2013 at 2:14 am

    front squat 105 – not my day, grumpapatamus in full force zapped my strength
    131, rx. DUs are my nemesis. must conquer them.

  2. nicole dholakia 08/01/2013 at 2:31 am

    Front squat: 125×2
    WOD: 131, knees to armpits

  3. Mike Brown 08/01/2013 at 1:26 am

    Strength: 265 * 2….My PR is 275 * 1 (6/12/13)…so makes sense but that means I’m not getting stronger. [hit a plateau?]

    I was reading about this “one man, one barbell” program in a magazine i got at the games and i want to try it…supposedly add 23.6lbs to a lift if follow the program for 4 weeks.

    anyone try it? know what i’m talking about?
    http://www.onemanonebarbell.com/#why

    anyways…

    WOD

    186 RX

    Did 15 TTB every round (45)

    Did 20-20-21 calories (61)

    106

    so that means I did 80 doubs in 3 minutes….BRUTAL.

    SHOUT OUTS:

    – Barrows score making everyone elses look like childs play.

    – My Girlfriend crushing the rack. Her form looking stellar. Butt/hips back, knees out chest up. BOOM! Way to go babe.

    – Sammy and Company – like i mentioned….sick job tonight!

  4. Jenna Lamy 08/01/2013 at 1:16 am

    Front squat: 115 X2, 120 X1. I felt like my form was a lot better.

    WOD: score was 317 with single unders so that is deceiving – I decided to count them at .5 pt and gave myself a 195. Hoping to get double unders soon.

  5. sammy belton 08/01/2013 at 1:10 am

    Front squat: 185×2
    I got 205 down and out of the bottom. Leaned too far forward on the way up. 185 is progress so I’ll take it.

    WOD: 180 something. I was counting in my head so… Awesome thing is I did something that resembled a Toe to Bar if you closed one eye. I was able to get my feet moving up toward the bar. That’s HUGE is you saw my first attempt a few weeks ago.

    Today rocked…

    • Mike Brown 08/01/2013 at 1:13 am

      GREAT JOB TONIGHT SAMMY! keep puttin in the work and showing up and you’ll be beast in no time. consistency is key. show up even when you don’t want to. way to work tonight! you and the dude – i didnt catch his name…he was on the rack with you….both of you puttin in work. great job!

      • sammy belton 08/01/2013 at 11:37 am

        Thanks Mike! It’s funny that you mentioned consistency. I was just updating my tracking app last night. July was my first full month. I can’t say that I killed many WODs but I’ve been showing up to the box.

        • Mike Quigley 08/01/2013 at 3:12 pm

          Nice work Sammy – when I started I was rocking green bands on pull ups, couldn’t do a toes to bar, or knees to elbow…I think in an early wod I had one of the coaches write “L1, knees to nothing.” Slowly but surely each movement get’s checked off the list – all you have to do is show up and have fun.

  6. jason barrow 08/01/2013 at 12:51 am

    Yoooo, how’d so many awesome people fit in Green for 7PM tonight? Was so psyched on the scene, coolest kids everywhere I looked.

    Front Squat: 235×2 (DOUBLE BELL RING, old PR was 215×2)
    WOD: 331 Rx

    Shared a platform with JT and Will. JT is a plateau buster for me, he has this tone that makes you feel like you’re disappointing him and yourself if you fall short of what you’re truly capable of.

    • JBo 08/01/2013 at 12:58 am

      Jason–you weren’t supposed to best me in front squat tonight!! But seriously, that’s awesome!! 20lb PR is HUGE!! And I told you that you would double my score in the WOD. You actually MORE than doubled it! : )

  7. Manny Rodriguez 08/01/2013 at 12:35 am

    225*2
    245*1
    262 reps RX

  8. Nick D'Ascensao 08/01/2013 at 12:34 am

    Front Squat 205×2 PR – Missed 215 twice
    WOD: 191 RX – my T2B are piddley

  9. JBo 08/01/2013 at 12:34 am

    Warm Up: Hands down one of the top 5 most challenging warm ups in my 16 months at CFS, alternating between jumping rope, sets of 15 burpees, and 300m runs. Definitely got the blood pumping!
    Front Squat: 225×2 – tied a PR and got a new 2-rep max. Just like Britney Spears, “I’m stronger than yesterday”. : )
    WOD: 149 Rx – Not the best score, but stringing together T2B mid-WOD is a victory unto itself. Stringing together dubs is my next hurdle. Anybody feel like being a good Samaritan and help me get them down?

    Final Thoughts: Gonna need a good night’s sleep in order to tackle tomorrow’s WOD!

  10. Jason 07/31/2013 at 4:11 pm

    255# x1 PR! 311 total reps

  11. Mike Brown 07/31/2013 at 3:43 pm

    364 days till next years games…we gotta toughen up!!

    http://www.youtube.com/watch?v=E2dyLX1t8-E

  12. Chris Wilson 07/31/2013 at 12:24 pm

    245 lb. x 2 (not light but can go heavier next time); 203 Rx. Changed length of rope before the WOD; while it was the right move, I lost out on a bunch of dubs because I was not accustomed to the new length.

  13. Mike Quigley 07/31/2013 at 12:09 pm

    225#x2 Front Squat, 290 on the WOD. got lazy during the second round and I’m kicking myself for it now. this should have been a good one for me, but I just wasn’t feeling it this morning.
    Vetter should be forced to do triple unders so that the rest of us can keep up.
    PR bell was ringing a bunch this morning. Saw Marc and Ben give it a ring and I know Brian had a 20#PR. Nice work 5:30 crew.

  14. Marc Piccuirro 07/31/2013 at 11:33 am

    285×2 is a 2 rep PR
    303 if only I could dub like Vetter and grow longer legs!

    530HTK

  15. papa schurk 07/31/2013 at 2:36 am

    i’d hope someone could drive alongside me and shovel my ass into the AC! I have to work saturday morning, but there was VERY LITTLE CHANCE of me partaking! good luck everyone. and welcome back mother goose

  16. Kara 07/31/2013 at 12:23 am

    I hope someone can drive alongside us and blast Chariots of Fire from their car. Even if that doesn’t happen, I’ll still run.