Attention Crossfit Southie Networkers!!!
Nick
Attention Crossfit Southie Networkers!!!
Mark your calendars for the next Crossfit Southie Networking event:
Thursday October 3rd @ Stephi’s in Southie from 6:00 to 9:00 PM
There will be raffles for speed ropes and a $50 gift certificate to Stephi’s!!!
Come out for a casual night of networking with Southie Gym members & Check out the new Stephi’s in Southie Loacation. If you have any questions, please e-mail Andrew or Tamara.
Stephi’s in Southie
11B West Broadway
South Boston
Strength
Super Set
1. High Bar Back Squat
5-5-5-5-5
2. Weighted lunges- 10 steps total. Use KBs of DBs.
WOD
Double Alternating Tabata
1. Box Jumps (24,20)
2. Kettlebell Swings (2,1.5)
L2 (1.5,1)
L1 (1, .75)
Advanced (27, 22)
Very tired legs from yesterday, so I took it easy. 105# x 5, 0.75/leg – like the super set
126 reps, L2
Back squat: 130# 5 rep max
Lunges with 35# dumbbells
WOD: Score 119 with 1 pood
Felt so good to be back at CFS after two weeks of traveling for work. I couldn’t wait to get off the plane today and workout (crazy!).
255 with 4 pood total lunges. I’m digging the super set. 7/7 adv on the WOD. Guess we were supposed to count all of the reps? DeDonno?
Slept in today, hung out with Chucky J. for the noon class.
225# squats with 55# dumbells. First time I’ve touched a dumbbell in my CFS career – Green has all the toys.
7/7 Adv by the 530HTK scoring method, 121 Adv by the afternoon scoring method. I liked the advantage of seeing what the 5:30 crew did – I started out going 9/8, then 8/8 and ended up at 7/7 – there’s no doubt in my mind that if I hadn’t seen their scores I would have come out of the gate with 10/10 and then burnt out.
did some push presses after, mainly because I wasn’t quite ready to get back to work.
So the 530 group has a cool nickname, cute babies galore AND a scoring method? You guys really are the cool kids of CFS!!!
Sammy – the scoring method was accidental (I can’t say for sure whether the babies were intentional). I just happened to notice the 530 crew posted their scores as the lowest number of reps for each movement and when I showed up at noon it was total number of reps. Probably has to do with the difficulty of doing math pre-dawn.
185 with 1.5 pood lunges
WOD 83 reps 1.5 pood
Today’s lesson. Moisture wicking shirts are slippery when wet. Hold the barbell firmly when squatting…
Squats on Friday make me happy!
Cash out Sit ups do not…
300 w 4 pood lunges
7/7 adv
See you all bright and early mon
265 with 2×1.5 pood KB lunges, ugh. Thank god tmrw is a rest day.
7/6 Adv
100 sit-ups/hollow rocks. Thanks jenn! Againg thank god tmrw is a rest day.
530HTK
205# 6/5 adv
530HTK