Pull Up Seminar Today

Jul 13th, 2013

Category: CrossFit

Pull Up Seminar Today

No Big Deal...

No Big Deal…

We will be hosting a free pull up seminar for all members today at 1pm.   Click here for more details and to register!

National WOD to support to the American Red Cross

Today is the day CrossFit Southie will unite with CrossFit gyms all across the US and participate in “Lift Up Moore,” a fund-raiser for the American Red Cross’ relief efforts in Moore, OK.

Although the tornado struck on May 20th, we might remember that 24 souls perished, hundreds were injured, and the town of Moore was effectively leveled. As such, much work remains and the needs in the community are great. Visit www.LiftUpMoore.com

The CrossFit community has distinguished itself by its past support and participation in such events for the greater good. This event will build upon that tradition.

As an athlete, you will undertake a grueling WOD that memorializes the 5/20/13 date of the tornado, and you can compete on a national leader board and vie for prizes from our sponsors.

1. Take 15 minutes to build up to:

-1 RM Clean (Squat Clean or Power Clean are acceptable)

2. 5 Rounds for Time:

-20 Burpee Lateral Bar Hops
– 13 Squat Cleans (135/95)
By securing the participation of at least 100 gyms and 5,000 athletes, we hope to raise $50,000 for the American Red Cross.

In the time it takes to do 30 air squats, you can sign-up!

Just visit www.EventBrite.com and type “Lift Up Moore” in the search box to find our gym.
Select one of three participation levels:

1. Participate in the WOD only. No donation.

2. Participate in the WOD and make a $10 donation to the Red Cross.

3. . Make a larger donation.

Strength
Take 15 minutes to build up to a
1 RM Clean (Squat Clean or Power Clean are acceptable)

WOD
5 Rounds
20 Burpee Lateral Bar Hops
13 Squat Cleans (135/95)

Level 3 – (115,80)
Level 2 – (95,65)
Level 1 – (65,35)

DISCUSSION 13 Comments

  1. Micah Risk-Uspensky 07/15/2013 at 6:10 pm

    The pull-up seminar was great! Coach Nick was super helpful.

    And I was so happy that I stuck around for the 2 PM Lift Up Moore WOD! I enjoyed all the sprinting and the camaraderie that I felt that day. There was a unique energy at Southie on Saturday and it felt amazing to be a part of it.

    Strength: 100# clean. A PR I’m proud of- lifting from the ground still makes me nervous.
    WOD: 20:05. 5 rounds with 55#.

  2. JeffSully 07/13/2013 at 10:38 pm

    Awesome seminar today guys, everyone killed it. Finally back in action, gonna crush it!

  3. sammy belton 07/13/2013 at 8:14 pm

    145 Clean. Moderately heavy for me. Probably could have man handled more weight but I tried to do good cleans. Elbows up!

    WOD 27:00 something #75 4 rounds of 10/10.

  4. Patrick V 07/13/2013 at 7:55 pm

    265 Power Clean, need work on squat clean to go higher. 19:55 Rx, so happy I took yesterday off before this one.

  5. nicole dholakia 07/13/2013 at 4:33 pm

    1 RM power clean: 145
    WOD: 30:00 5 rounds, L3 (technically 30:02 by the time I turned around to look at the clock)
    It was burpee purgatory all the way through.

  6. jason barrow 07/13/2013 at 3:57 pm

    1RM Clean (Power): 220# PR!
    WOD: DNF (4 Rounds L3 @ 27:42)

    I could do beanbag suicides every day.

    15# PR on the clean, REALLY excited about it. Not too big of a jump compared to what some people are doing but I was at 205# for over a year now and just hitting that has been dicey for me. I feel much more confident in my setup now, looking forward to attempting 225# next 1RM clean day.

    No sugar coating it, the burpees defeated me this morning.

  7. Nick D'Ascensao 07/13/2013 at 3:28 pm

    Squat Clean – 185lbs PR!
    WOD: 26:25 L2

    Note on the squat clean. I remember one of my first time doing power cleans coach Lando saw me on the platform and told me that I was catching the weight to upright and I need to focus on my landing so if I needed to I could squat it. He warned me one day the weight was going to eventually get heavy and I don’t focus on correcting this my progress will eventually stall. Of course I didn’t listen and went on to PR my power clean over and over again for months – then I hit at a wall at 185 where I have been stuck for months. The weight was getting plenty high it was just crappy technique. I have spent the last month and a half before class working on squat cleans and FINALLY got 185 today. Some PRs mean more than others and this is definitely one of them.

  8. Kelly 07/13/2013 at 3:07 pm

    Power clean: [a very fugly] 140# – PR
    WOD: 20:53? Kept it light at 80# and boy am i glad i did. That was brutal.

  9. Chris Wilson 07/13/2013 at 1:48 pm

    180 lb. x 1 power clean (light); 25:38 L3 (yelled “wooooh!” at least half a dozen times, no doubt a record).

  10. Mike Quigley 07/13/2013 at 1:44 pm

    225# clean – PR.
    26:33 RX WOD. Holy hell that was hard.

    • jason barrow 07/13/2013 at 4:05 pm

      QUIGLEY’S BACK!!!

      • Mike Quigley 07/13/2013 at 11:34 pm

        Picked one helluva day to come back. That lift up Moore workout was ridiculous. And the pull-up seminar was awesome – so glad I got to work with Goose, Christina, and Bish today – I don’t get to spend too much time with them and I got so many great tips – feeling lucky we have so many great coaches. And I’m feeling unlucky that I can’t feel my legs OR arms after today. Great day at CFS today. Barrow. – you must be in the DR with Manny otherwise you surely would’ve been at the pull-up seminar.

        Pat V – you kicked ass today

        Rang the PR bell for the first time ever today. That clean PR just felt like it was time.