Row-yo

Feb 26th, 2018

Category: CrossFit

Row-yo

Indira – KB Lunges

InBody Scan Coming to CrossFit Southie on Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie this Saturday, March 3rd! Appointments will be available from 7AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Warm Up
1:00 on, :30 Rest & Rotate
1. Rowing
2. Hip Extensions
3. Step Ups
4. Kettlebell Swings
5. Good Mornings

Mobility
Hamstrings- Seated rolling on the box

Strength
EMOM14
Odd- 3 Deadlifts
Even- 3 Seated Box Jumps- add weight if able

WOD
1000m Row
50 Box Jumps
1000m Row
50 Kettlebell Swings (2,1.5)

Level 2- (1.5,1)
Level 1- (1,0.75), 750m Row; 30 box jumps

*Can sub 800m Run for 1000m Row

Extra Work
Overhead Squat
2-2-2-2-2

Between sets complete 10 SA squat snatches. Ascend in weight as able. Work on efficiency of switching hands during the snatch.

DISCUSSION 5 Comments

  1. Joel Carpenter 02/27/2018 at 2:44 am

    Deadlift: 275 across

    WOD: 16:20 (1.5 pood, row)

  2. Ryan Gould 02/27/2018 at 1:40 am

    DL: 275

    WOD: 12:42 Rx (run)

  3. Trevor 02/27/2018 at 1:16 am

    275/weight vest

    13:40 with row/1.5pd

  4. Sean Flannery 02/26/2018 at 3:21 pm

    Strength: 348; 1.5 pood kb’s
    WOD: 13:37 Rx
    Extra: 195; 50# db

  5. Crowley 02/26/2018 at 2:01 pm

    deadlift: 295
    box jumps: w/ weight vest
    wod: 13:33 rx