On to the next one

Nov 9th, 2010

Category: CrossFit

On to the next one

Chris Spealler, one of the best and most respected CrossFitter’s, popped into Southie yesterday for a WOD.  It’s guys like this that give CrossFit such a good name.

Beast of the East was a lot of fun. We  had a ton of support from members, we cannot thank you all enough for coming and cheering us on!  Ironically,  the first event was “DT”, which was CrossFit Southie’s workout on Friday. I knew that 105# hang power cleans were going to give me trouble, and they did! I know that it is unlikely that I will ever stand tall on a podium, but I will continue to compete and have fun with it. The New England Sectionals are this March, and we will start training to prepare this week. It is fun to have something to work towards. If competing is something you are interested in pursuing start working on your weaknesses now.  You are only as strong as your weakest link, especially in CrossFit.

Back Squat


Tabata Box Jump (24/20)
Rest 2 minutes
Tabata Wallball (20/14)
Rest 2 minutes
Tabata Burpee

**A tabata interval consists of 20 seconds of work to 10 seconds of rest 8 times**


  1. James 11/10/2010 at 3:44 am

    Tabata is that ex girlfriend you see randomly. You two start speaking and catching up and within 5 minutes you know why you broke up…5/4/3 on tabata…235# x 5

  2. kona 11/09/2010 at 7:43 pm

    Thanks for the WOD this morning. I enjoyed meeting the 6:30a group. You guys rocked!

    Always fun to find another friendly box when I’m traveling. My Tshirt collection is slowly growing. Hope to run into some of you at CrossFit Las Vegas sometime.

    Holly (aka “kona”)

  3. Joe 11/09/2010 at 5:11 pm

    Hotel room WOD? Genius.

  4. Goose 11/09/2010 at 1:16 pm

    Spealler used more weight than me and still smoked me. We all miss you at CFS this week Coach Alec. Sweet WOD, I’m sure the bed jumps were ninja style so you wouldn’t wake up Caroline and Maddie.

  5. Alec 11/09/2010 at 12:12 pm

    Spealler is an amazing guy, and one hell of an athlete. One of the few times Chris will get beaten in a WOD at CFS.

    Travelling, hotel room WOD this morning:
    24burpees, 24 bed jumps, 12 HSPU, 18-18-9, 12-12-6, 6-6-3. time: 11:51. Those HSPUs were tough.