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Prepare. Perform. Recover. Repeat.

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Prepare. Perform. Recover. Repeat.

March 11, 2015
By : Retta

Heather Prepares

Prepare. Perform. Recover. Repeat.

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✨ᗰᗩƳ 8丅ᕼ - 14丅ᕼ✨ Action packed we

✨ᗰᗩƳ 8丅ᕼ - 14丅ᕼ✨
Action packed week with our Fit Fam! 💪🏼

In-House Throwdown Coaches Tips…..Events 3 & 4!!

In-House Throwdown Coaches Tips…..Events 3 & 4!!👊🏼

💪🏼Event 3 - “HODL”
If completing without breaking up or resting, each station takes roughly the same amount of time.

If you know there is a chance you are going to fall apart at the pull up bar at some point, strategically break the pull ups and kettlebell early, with minimal rest, to save your grip and pull.

If you think you can go the distance, HODL…Hold On for Dear Life!
—
Okay Karen 🙄
If running is not your jam, then running with a plate definitely is not your jam…so get a head start and run first :)

The strongest runner/fittest athlete on the squad should be the designated last runner as they have the capacity to catch up and keep up for the rest of the WOD.

👯‍♀️The wall balls are done by two athletes at a time in a synchronized fashion while one athlete rests.

💪🏼If you have a superfit wall ball/burpee master, that individual can stay in there for the bulk of the wallballs and the other two athletes can swap out as needed.

If you know you are going to slow down your team on the burpees, take on less wall balls and save it for the burpees.

🙄Just don't be a Karen and be sure to run it by your teammates first before springing it on them in the middle of the workout :)

Apologies to anyone reading this actually named Karen…we understand it’s not a funny joke.

One more sleep!! Rest up competitors we’ll see you soon!!

The In House Competition is right around the corne

The In House Competition is right around the corner, teams announced and all workouts released, let’s talk strategy for Events 1&2!

🥳Cardio Party
The faster you can get all athletes on the rower the first go around and on the Ski when going back through...the better.

🌪Put your fastest/power athlete first. Your 2nd fastest athlete goes next and the 3rd athlete will bring it home without the pressure of having someone waiting on them.

👊🏼Unless of course you are the type of athlete that needs that push and performs better with that pressure, then post right up in the middle. In any case…Push hard!

🚣🏻‍♂️🚴🏼Big strong Pulls and high RPMs on the bike are going to help rack up the calories faster.

Each athlete should have about 4 minutes of rest before you go back through in reverse order.

🚴🏻‍♀️This is just enough rest to just about completely recover. The Bike is going to hurt after the first row. The last Row is also going to be a pain cave.

It’s okay if you hold your team up a bit as long as you are giving your all, remember we’re all here to have fun.

Just keep telling yourself..I get to lift a heavy barbell after this :)
•••
Event 2️⃣
Triple Deuces💪🏼
Plan for 3 attempts for each teammate. If you hustle your bustle, you may have time for 4 attempts.

Try the complex before the competition so you are not going in blind and have an idea of what you realistically can do. Each athlete should have three weight attempts in mind.
✔️One you know you can hit 85+% of the time.
✔️A goal weight you have hit before but it's not a sure thing.
✔️Lastly, a reach weight - something that the hype of competition will give you an opportunity to hit.

Give yourself a good amount of time to warm up and work up to at least your opening weight before heading out on the floor.

🪝Use the hook grip!! Know your weight changes ahead of time and work like a pit crew.

Athletes not lifting next should be switching weights, so the athlete up to lift can focus on the task at hand.

Have fun with it and who knows…the spirit of competition might just help you hit that reach weight and an epic PR bar slam!!

#tbt to The 2021 In-House Cardio & Barbell complex event!

🍽Competition Nutrition 🍽 We’re diving in t

🍽Competition Nutrition 🍽
We’re diving in to how to fuel your best performance!

🍌You want to be sure to eat higher carb, moderate protein, and very low fat meals and snacks.
Fat slows down digestion (which is good in general), but during a competition we want those carbs and protein to get absorbed quickly.

✔️You may not have much of an appetite between workouts. You will want to sip/eat things in between workouts that are easy to digest and quickly absorbed to prevent stomach upset, help you recover, and give you energy.

🧃Quick healthy carb sources include fruit and fruit juice, coconut water, applesauce and baby food packets.

✔️We’re going for sugar here so gummi bears, gatorade, etc.. certainly are not as healthy but will tackle the task at hand of refueling your depleted carb stores to help get you turned around for the next workout.

✔️Carbs to protein ratio should be at least 2:1, if not higher. Carbs are energy. Energy is good. Example: 20 grams of carbs, 10 grams of protein = 16oz coconut water and ½ scoop of protein powder.

🤤Post-competition: Make sure to have a hearty and fairly balanced dinner (a good time to celebrate with your favorite meal), rehydrate with lots of water and electrolytes, and get a good night’s sleep!!

Swipe ⬅️⬅️⬅️for more details on nutrition timing and some sample meal plans for this weekend!!

3 More Sleeps until The In-House Throwdown!!🥳

3 More Sleeps until The In-House Throwdown!!🥳

While this Saturday is completely for fun, we’d still like to help you feel your best come competition day!🙌🏻

Recovery is an important piece to performing to your full abilities! 💪🏼You should be itching to workout by the time the first event starts! Taking a rest and recovery day will be the key to success here. As hard as it can be to do!

✔️Thursday and Friday your coaches suggest taking one full rest day and one day of active recovery to keep the body primed and ready for action.

✔️We’ve put together an active recovery workout for you and scheduled it as the Extra Work for Thursday! Check it out and if you have any questions we’re here to help! Rest up and get ready for an awesome day!!

📢In-House Event Announcement!
Event 3 “HODL”
3 Rounds - Stadium Style
Station 1 - 15 Pull-Ups*
Station 2 - 20 Kettlebell Swings 1.5/1**
Station 3 - 15 Box Jump Overs 24|20***
—
* RX - Chin over bar
Scaled - Jumping
ADV - 20 Chest to bar or
10/7 Bar Muscle-Ups
—
**RX - American
Scaled - Russian
ADV - KB Single Arm Snatch
—
***RX - 24”/20”
Scaled - Step Overs
ADV - 20 Box Jump Overs

Workout Flow ⬇️⬇️⬇️
✔️Each athlete begins at a station. When they complete their designated reps/movement, each athlete must take a knee.
✔️Once all three athletes are kneeling, the athletes may rotate stations in the predetermined order.
✔️The workout is complete when athletes cycle through 3 rounds of each movement in this fashion.
—
⏱Score = Total Time. There is a 12 minute time cap on this workout. If not completed within the cap, the score will be 12:00 + 1 second for every uncompleted rep.
—
For full standards see the link in our bio!

🌸 𝑀𝒶𝓎 𝟣𝓈𝓉 - 𝟩𝓉𝒽 Mont

🌸 𝑀𝒶𝓎 𝟣𝓈𝓉 - 𝟩𝓉𝒽
Monthly Achievements, Hero WOD “Wes” and a fan favorite “Bar-fing DT-ish”! Way to kick off the month squad!

📢In-House Event Announcement!📢Event 4 - “O

📢In-House Event Announcement!📢Event 4 - “Okay Karen”🙄

🏃🏻‍♂️Buy In - All Team Members run 400M with a plate*

Then
3 Rounds of
50 Synchro Wall Balls
25 Synchro Burpees to Plate

🏃🏻‍♀️For the run one athlete will
start at the 3-21-go!
🏃🏻‍♂️The 2nd athlete will start at the 20s mark.
🏃🏻‍♀️The final athlete will start the run at the 40s mark. Teams may designate the order in which the athletes begin.

Plate Weights
🔸RX - 35/15
🔸Scaled - 25/10
🔸ADV - 45/25

*Thicker plates will be used for
all divisions.

Wall Ball Weights/Heights
🎯Advanced Men - 30# to 10’ Target
🎯Advanced Women - 20# to 9’ Target
🎯Rx Men – 20# to 10’ Target
🎯Rx Ladies / Scaled Men – 14# to 10’ Target
🎯Scaled Women – 10# to 9’ Target

18:00 Time Cap for this event. Full details and standards can be found in our bio!!

📢In-House Event Announcement📢 Event 2 - Trip

📢In-House Event Announcement📢
Event 2 - Triple Deuces👊🏼👊🏼👊🏼
10:00 to find a Max Weight for the Complex
2 Deadlifts
2 Hang Cleans*
2 Shoulder to Overhead

*The 1st Hang Clean can be a Hang
Power Clean or a Hang Squat Clean.
The 2nd clean must be a Hang SQUAT Clean.

📝Scoring - Total weight lifted by the team after adding in the multipliers
🔸Scaled Women x 2
🔸Scaled Men x 1.5
🔸Rx Women x 1
🔸Rx Men x 1
🔸Advanced Women x 1
🔸Advanced Men x 1

Who’s excited for that Barbell?!! 🙋🏻‍♀️🙋🏻‍♂️
Full details and standards can be found in our bio!

☘️June Fundamentals!!☘️ 🔸Have you been

☘️June Fundamentals!!☘️

🔸Have you been wanting to give our fundamentals course a try?!! Here’s you’re chance to start before summer is in full swing!

🔸We’re kicking off the next session of Fundamentals on Thursday June 2nd!

🔸Classes will take place every Tuesday and Thursday from 7-8:00PM and you can register for only $99!! Swipe ⬅️⬅️⬅️ For more information & follow the link in our bio for registration!
—
#crossfitfoundations #beginnerfitness #bostonfitness #crossfit #southbostonfitness

📢In-House WOD Announcement!! Event 1 - “Cardi

📢In-House WOD Announcement!!
Event 1 - “Cardio Party” 🥳

Athletes can choose any specific order. All athletes start lined up single file behind their rowing station.

🚣🏻‍♀️At the 3-2-1 Go! Athlete 1 moves to and starts on the Row. Once 30/22 Calories are complete, the athlete exits the rower and makes their way to the Bike.

🚴🏻‍♀️As soon as athlete 1 exits the Rower, athlete 2 can reset the screen and begin their set calories. Once athlete 1 finishes the Bike and athlete 2 finishes the row, they move to the next stations and athlete 3 can begin on the Row.

🙅🏻‍♀️Please note athlete 3 cannot begin until both athlete 1 and athlete 2 are done at their respective stations and off of their machines.

⛷Once the final athlete finishes, the team will complete back in reverse order starting again with the first athlete and keeping the same order.

Full standards can be found through the link in our bio! It’s not too late to register! Link in bio!

ą℘ཞıƖ 24ɬɧ - 30ɬɧ Closing out April wit

ą℘ཞıƖ 24ɬɧ - 30ɬɧ
Closing out April with Sandbag Runs, First Mups and Rope Climbs!

4 Drills to Improve your Muscle Ups 1. Kipping Ri

4 Drills to Improve your Muscle Ups

1. Kipping Ring Rows - Start parallel to the floor by elevating the feet. Pop the hips toward the rings and then pull. This is the same sequence we want in a MUUP. Hips first, then pull.

2. Beat Swings - Aim to achieve a hollow position while keeping the legs long and straight - bent knees are ☹️ The feet should be higher then the hips and the eyes should look for the toes, not the sky. Use an abmat or towel to emphasize keeping the feet glued together for a tighter body position.

3. Ring Support Swings - Keep the shoulders active. This drill improves support at the top of a MUUP to continue for your next rep as well as improving the back swing for the kip.

4. Low Ring Pull Back to a Transition - The focus here is on the pull back we are looking for in a MUUP when leading with your hips. Finish with a smooth transition to put it all together.

Grab your buddies and join us this Thursday the 28

Grab your buddies and join us this Thursday the 28th for Bring-A-Friend/Free WOD Day! 👯‍♀️👯
•••
☘️Come in and get a great workout in with the best community around!
☘️No CrossFit Experience Necessary
☘️All levels are welcome to join in.
☘️Friends are welcome to any class throughout the day/night!.
☘️Tag a friend that should join you!
☘️Matching Outfits not required 😊

#bostonfitness #freeworkout #freewod #bringafriend #bringallyourfriends #crossfittrial

☘️𝓐𝓹𝓻𝓲𝓵 17𝓽𝓱 - 23𝓻𝓭

☘️𝓐𝓹𝓻𝓲𝓵 17𝓽𝓱 - 23𝓻𝓭☘️
Fitter than we were a week ago!

6️⃣Reasons you should sign up for The In-House

╰•★★ ą℘ཞıƖ 10ɬɧ - 16ɬɧ ★★•╯
Ring Muscle-Ups, Accessory Work & The Return Of Oly class!

☘️It’s that time again….The CFS In-House T

☘️It’s that time again….The CFS In-House Team Competition is back!!

Join us for the best event of the year! All are encouraged to participate! Swipe ⬅️⬅️⬅️for full details!

📆Saturday 5/14 - The Day will kick off around 8 and events will wrap up in the early afternoon. Parking Lot BBQ to immediately follow!

💸20 Registration Fee - All $$ will go to The BBQ Parking Lot Party to be held immediately after the Throwdown

🥳We can’t wait for another great event with you all! Registration link in bio!!
📸 @lizmollicaphotography

☘️Southie Shout Out - Individual Quarterfinals

☘️Southie Shout Out - Individual Quarterfinals - Gents Edition💪🏼
The CFS fellas also crushed Quarterfinals weekend! They had the same events as the females and had just as strong of a showing through the weekend.

☘️We had multiple repeat qualifiers and some that took on Quarterfinals for the first time. This was Austin Amery’s first Quarterfinals and he PR’d every lift in Event 4 - “The Other Total” with a Clean of 340, Bench 315 and Overhead Squat at 305. He also had a great showing in Event 5 - 30 Calorie Row/20 Burpee Box Jump Overs and 10 Snatches at 185#. Austin finished this in 4:20 well under the 7:00 Time Cap

☘️Both Goose and Caslin had a great overall ranking. Out of the 3,463 Male competitors in the North East they landed in the top 20%. They both had multiple top 300 finishes over the weekend. Caslin had strong finishes in every event, his best being Event 2 - 3 rounds of 30 Pistols/30 GHD Sit -Ups and 10 Ring Muscle-Ups. He finished in 9:27 which was 5:33 under the time cap!

☘️Goose had multiple PRS in “The Other Total” including a 315# clean which was 20# more than his old max. He had strong finishes in every event including Event #3 which was an ascending and then descending ladder of Wall Ball, Shuttle Runs and Rope Climbs. The Event accumulated 128 Wall Ball, just under 1000M of Shuttle Runs and 16 Rope Climbs. Goose finished this in 15:04 the fastest out of the gents and well under the 25:00 time cap.

☘️This was Chris Ehl’s first Quarterfinal weekend and it’s sure not to be his last. He had solid finishes across the board especially in The Muscle-Up event and the rope climb/wall ball/shuttle run. He finished both well under the time caps. He also PR’d every lift with a clean at 255, bench at 280 and OHS at 215!

☘️Kevin Mullins also took on Quarterfinals weekend for the first time. He cruised through the Muscle-Up Event in 13:30 and had a great finish in the Rope Climb/Wall Ball/Shuttle Run event as well!

🥳Congratulations on a very impressive weekend, we’re so proud to have these gents representing CFS!

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