Nutrition Challenge Benchmark Testing
Participating in the nutrition challenge? Make sure you hit today’s workout and record your mile run time as well as the score for the AMRAP. You can submit your results HERE so we have them on file. Once you complete the initial test for your personal goal, you can also submit that here. Speaking of which….
Hey FIT friends! Coach Tinamo here! Some of you may already know, but I recently took on a new business venture and I couldn’t be more proud and excited to share with you all! The name of the company is SOULFU3L (pronounced soul-fuel)- we specialize in clean, healthy, paleo-ish eats and treats delivered right to your doorstep.The Showdown is Coming…
We’re excited to announce that our eighth annual Southie Showdown will be held on November 10th & November 11th! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete!
This is a great community event and we hope all CrossFit Southie members will participate in some way – whether you compete, volunteer, judge, or just come by to spectate and check out the vendors! Save the date for what’s guaranteed to be a great weekend!
Want to Compete?
Registration for the Showdown will open in early October and typically sells out within 48 hours… so if you plan to compete, be sure to sign up fast! There are three divisions – Advanced, Rx & Intermediate.
If you have any questions on how to get ready to compete or which division to sign up for, just check in with one of your coaches. We’re hoping to have a large Southie representation on the competition floor this year!
Want to Help Out?
With over 250 athletes competing, we need all the help we can get to help this event run smoothly. There are plenty of opportunities to get involved at some point over the weekend. No contribution is too small, and we thank you so much in advance for your help!
Judging is an awesome way to be involved in the action all weekend long and is a crucial job to running the Showdown. If you can count and are familiar with CrossFit movements, we can teach you how to judge – no experience required. All judges will receive a free t-shirt and lunch each day. To sign up to judge, please click HERE.
Not interested in judging, but still want to help out? You can be a volunteer! We have plenty of other jobs that we need help with – from working at the CFS retail tent, helping change out equipment, collecting score cards, etc. To see available jobs and to sign up to volunteer, please click HERE.
We thank you in advance for your support and we’re looking forward to another amazing Showdown!
Warm-up
400m Run or if nice out run the long way and complete outside:
• High knees
• Butt kickers
• Walking 1st half of world’s greatest (elbow to instep, straighten legs for hamstring stretch)
• Reverse lunges with overhead stretch
• Sideways plank walk- add push-up if desired.
Mobility
Shoulder Girdle
Accessory
2 Rounds
50 ft Monster Walks
50ft Banded Side Steps- Right Side
50ft Banded Side Steps- Left Side
Then- 20 bandy pull aparts
Nutrition Benchmark V 3.0
In 17 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…
Coaches Note – V1-2016 20 minutes, V2-2017 15 minutes, V3- 17 Minutes! You can still use it somewhat as a benchmark year to year
Level 2- (75,55)
Level 1 – (65,35)
Coaches Note:
Push yourself on the mile to see what you can do and then whatever you have left, start slow and keep moving for the AMRAP.
Extra Work
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
-CrossFit.com