Post WOD Encouragement

Sep 12th, 2011

Category: CrossFit

Post WOD Encouragement

Do you find yourself leaving shortly after finishing the workout? One of the many highlights here at CrossFit Southie is the outstanding community. Being the wonderful people you are, we are asking you to offer words of encouragement for those members who are still working hard. Everybody finishes at different times, and not everybody loves an audience but everybody pushes a little harder when they hear their name or know eyes are on them. Next time you’ve finished the WOD and you’re putting away your equipment don’t be afraid to walk by those who are still working and tell them “good job”,” keep pushing yourself”, and other words of encouragement. Just that little bit gives people a boost. We understand people have lives and are busy but you’re here for only 1 hour, maximize your time. The time after your workout  should be spent stretching, working on skills, drinking your recovery shake and encouraging your peers. These things make you a better individual and makes our community that much stronger. High fives all around wooooo!!

ReMiNdEr: The sign up sheet for Fight Gone Band is on the desk for Saturday. If you do not sign up please do not expect to take part that day. Fight Gone Bad is in place of the Saturday  classes.  On Sunday there will be a Paleo Brunch at the Colvin residence at 11am. We will be asking for a $5 contribution or a dish. There will be a sign-up sheet circulating by tomorrow afternoon.

*Schedule Update*  We have changed the 7pm Oly class on Monday nights to an Oly/Strength Class.  We have also added a Wednesday night Oly/Strength class at 7pm in Southie Green, in place of the 7pm All Levels class.  Now you can get your lift on twice a week. Schedule changes are reflected in the Google calendar.  Stay posted as we will be adding more classes soon.

Strength
Front Squat
5-5-5-5-5

WOD
21-15-9
C2B Pull-Ups
Box Jumps (24/20)

This should should not be a grinder on the pull up end.  It should be short and fast.  Scale to regular pull ups, use more assistance or perform jumping pull ups and don’t stop.

DISCUSSION 0 Comments

  1. Chuck 09/14/2011 at 1:29 am

    A day late but I had to hit this one 3:11 RX

  2. boyson 09/13/2011 at 7:29 pm

    245 X 5
    WOD: 5:55 RX

    Ha i started the pullups on the cement balcony but then the cement quickly ripped my hands open so i said F this! Single arm snatched the bucket and was on my way! haha

  3. Ash 09/13/2011 at 4:52 pm

    Sunday’s 9/11 WOD: 12 (L2)

  4. Ash 09/13/2011 at 4:50 pm

    Front Squat: 85
    WOD: 4:28 RX

  5. Gambee 09/13/2011 at 3:08 pm

    Comment Section link does not work for TabbattaFest:

    WOD: 20 Rx (7 deadlifts, 3 HSPU, 7 cals on row, 3 push press)

  6. Joe B 09/13/2011 at 11:41 am

    WOD: 9:53 with an overly ambitious use of the blue band. Fortunately Chuck helped get me through it.

    Front Squat – Max 85lbs. 20lbs more than last time. WOOHOO!!

  7. sarahp 09/13/2011 at 11:07 am

    front squat – 155X5, 165X4 (thank you to aaron and maze for talking me out of my delusions of going for 185)

    wod – 6:20 with green

  8. Andrea 09/13/2011 at 12:25 am

    front squat: 155×5
    wod: 5:22 with red band C2B

  9. James S. 09/13/2011 at 12:13 am

    FS: 185×5
    Wod: 7:58 w/ normal Kipping PUs

  10. Goose 09/12/2011 at 7:49 pm

    Mooch – adherence to the diet, improvement in mile time, body fat percentage, change in other initial measurements.

    Back Squat 315×5
    Wod – 2:20Rx

  11. Mooch 09/12/2011 at 6:54 pm

    Probably an inane question but I wanted to confirm. What are we using to determine the “winner” (we all win since we will be shredded) of the paleo challenge; body mass percentage change??

  12. Maze 09/12/2011 at 5:38 pm

    Thanks Ranjith, anytime! Good to be back to work finally. Keep killin it!

  13. Luis 09/12/2011 at 5:34 pm

    Front Squat up to 245×5
    WOD: 7:34 Rx

  14. Alec 09/12/2011 at 5:29 pm

    Front squat up to 255×5, 260×4

    8 AMRAP: 10 back extensions, 10 burpees, 10 hurdle jumps- 5 +20

    And I’m pretty stoked for paleo brunch.

  15. Ranjith 09/12/2011 at 5:16 pm

    Front Squat: 155×5
    WOD: 8:01 G+R

    Masley gave a stellar coaching performance. While recovering from pneumonia. Thanks, Maze!

  16. jaime 09/12/2011 at 2:55 pm

    145×5 Front squat
    7:23 red band for C2Bs stupid C2B’s and box jumps
    Kristen your C2Bs looked awesome!

  17. Kelsey 09/12/2011 at 2:38 pm

    My Nancy time improved 2 minutes in the last 23days! Paleo Challenge is working 🙂

  18. Kristen C 09/12/2011 at 1:01 pm

    Front Squat: 115×5
    WOD: 8:18Rx

  19. Joe 09/12/2011 at 12:58 pm

    Front Squat: 185×5…shocking

    WOD: 5:55 Rx; C2B’s need some work

  20. Arik 09/12/2011 at 12:46 pm

    Front Squat: 185 x 5; 195 x 3 Regressing….not good.

    WOD
    21-15-9
    C2B Pull-Ups
    Box Jumps (24/20)
    6:54 Rx

  21. Amy 09/12/2011 at 1:00 am

    My favorite thing about this picture is Boyson’s single arm gin bucket snatch. Classic.

  22. Bibeau 09/12/2011 at 12:10 am

    Post WOD Encouragement …. well said!! Thank you!