Attention Crossfit Southie Networkers!!!

Sep 27th, 2013

Category: CrossFit

Attention Crossfit Southie Networkers!!!

Nick

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

 

[email protected]

[email protected]

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)

DISCUSSION 10 Comments

  1. Kendra 09/28/2013 at 2:36 am

    Very tired legs from yesterday, so I took it easy. 105# x 5, 0.75/leg – like the super set
    126 reps, L2

  2. Jenna Lamy 09/28/2013 at 2:06 am

    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!).

  3. Patrick V 09/27/2013 at 7:51 pm

    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?

  4. Mike Quigley 09/27/2013 at 6:22 pm

    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.

    • sammy belton 09/27/2013 at 8:25 pm

      So the 530 group has a cool nickname, cute babies galore AND a scoring method? You guys really are the cool kids of CFS!!!

      • Mike Quigley 09/27/2013 at 8:41 pm

        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.

  5. sammy belton 09/27/2013 at 1:00 pm

    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…

  6. Mark Rollins 09/27/2013 at 12:07 pm

    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

  7. Marc Piccuirro 09/27/2013 at 11:43 am

    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

  8. Jason 09/27/2013 at 11:15 am

    205# 6/5 adv
    530HTK