Nutrition Challenge Benchmarks & Southie Skills Lab – CFS

May 30th, 2017

Category: CrossFit

Nutrition Challenge Benchmarks & Southie Skills Lab – CFS

Denise

* Nutrition Challenge Benchmark Day! *
Today’s workouts are the benchmark workouts for the 30-Day Nutrition Challenge which kicks off on Thursday, June 1st! If you want to participate in the challenge but were unable to attend the lecture, please review the rules for the challenge HERE. This is a great way to get your nutrition back on track before summer really kicks into high gear. We hope many of you will join us!

For those participating in the challenge, please submit the results for today’s benchmark workouts HERE!

There is a $20 buy-in (cash only) to participate in the challenge. Please bring cash with you when you come to do your baseline weigh in and measurements. Times for weigh-ins are below:
Tuesday 5/30 – during PM classes
Wednesday 5/31 – during AM or PM classes
Thursday 6/1 – during AM or PM classes
Friday 6/2 – during AM classes

Food logging and point tracking will begin on Thursday, June 1st. You will track your points HERE! If you do not see your name on the tracker but plan to participate, please make sure you have signed up HERE.

Warm-up
2 Rounds of
250m row
10 squat jumps
10 scap push ups
10 Y’s
10 T’s
10 I’s
10 W’s

Skill/Test
Max Handstand Push Ups –  In 2 minutes

Scaled – Max Push Ups with hands & feet on plates

Strength
Work up to a 3 RM
Front Squat

WOD
In 14 Minutes
1000m Row
Then in the remaining time:
AMRAP
5 Pull-ups
10 Push-ups
10 Alternating Pistols

Skills Class: 7pm in Southie Green
Kipping and Butterfly Pull Ups

DISCUSSION 12 Comments

  1. Joel Carpenter 05/31/2017 at 12:33 pm

    HSPU: 20
    Strength: 175×3 (195×2, 205×1)
    WOD: 5+1 w/ assistols

  2. Trevor 05/31/2017 at 2:31 am

    28
    205×3
    8+20 Rx.

    Tonight we said goodbye to another 7pm-er as she moves away. We’ll miss you Maura!!

  3. Chad Kucera 05/31/2017 at 1:20 am

    Murph: 50:40 Rx (5-10-15×20)

    7:43 first mile
    8:30 second mile

  4. Conor 05/31/2017 at 1:14 am

    37 HSPU
    325 FS
    11 Rx

  5. Jason Barrow 05/31/2017 at 12:47 am

    HSPUs: 20
    Front Squat: 215×3
    1000m: 3:33.2
    AMRAP: 2+20 Rx

  6. Sean Flannery 05/30/2017 at 10:32 pm

    1). 32
    2). 250, 275×2
    3). 9+1 Rx

    • Sean Flannery 05/30/2017 at 10:36 pm

      Post wod:
      30 cal bike
      20 burpee box jump overs (30″)
      10 stone ground to shoulder (150)
      (6.16)

  7. Brian Campbell 05/30/2017 at 9:27 pm

    1.) 42
    2.) 305
    3.) 11+6 Rx

  8. Timothy Biscoe 05/30/2017 at 4:44 pm

    2 min max hspu: 27
    fs x3: 345#
    wod: 8 rds

  9. Eddy 05/30/2017 at 2:10 pm

    Skill: 23 HSPU
    Strength: 235×3
    WOD: 6+15 w/assisted pistols
    Post-WOD: Core and 10 rounds ski-erg sprints w.Scutti 30s on 30s off

  10. JT 05/30/2017 at 11:45 am

    Memorial Day WOD a day after…
    5/30/17 Murph: 41:50 Rx
    7/21/15 Murph 43:48 Rx

  11. Edward DeSimone 05/30/2017 at 11:45 am

    Skill: 23 HSPU
    Strength: 235×3
    WOD: 6+15 w/assisted pistols
    Post-WOD: Core and 10 rounds ski-erg sprints w.Scutti 30s on 30s off