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Saturday 9/22 – OlyWOD

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Oly
Saturday 9/22 – OlyWOD

September 22, 2018
By : Retta

Andrew

Snatch warmup

Hang Snatch
5×3

Overhead Squat
Heavy Single

Snatch pulls
5 sets; 1 from the floor, 3 from below knee

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crossfitsouthie

𝕵𝖚𝖓𝖊 19𝖙𝖍 - 25𝖙𝖍☀️ Han

𝕵𝖚𝖓𝖊 19𝖙𝖍 - 25𝖙𝖍☀️
Handstand Walks, First Muscle-Ups & Tire Flips taking us into the first official week of summer!!

👩🏻‍🍳 Mid Week Meal Prep! Hands up if yo

👩🏻‍🍳 Mid Week Meal Prep!
Hands up if you struggle to stay on track with your nutrition plan as the week goes on 🙋🏻
You’re not the only one! Check out these meal prep tips from @strive_dux for some strategies on how you can crush the whole week!
•••
🔑Meal planning is the key to success. Here are some helpful tips to help make this process easier.

🥒 Prepping in bulk + having a stocked fridge will cut down the amount of time you feel like you are cooking in the kitchen.

🥕Having stocked veggies and healthy carbs on hand will help you make better choices when putting meals together on the fly.

🍅 Constantly varied, (see what I did there CrossFit peeps), switch things up to prevent boredom!

#repost #mealprep #crossfitnutrition #fuelthetank #boston fitness #mealprepisnotjustformondays

💪🏼CrossFit Total & Social!🥳 Max out and h

💪🏼CrossFit Total & Social!🥳
Max out and hang out with us! We're taking on The CrossFit Total and you don't want to miss it!
•••
📆 Friday, July 22nd - Heats will run from 4-7PM
Post Total Potluck social to immediately follow! 🥳
•••
This event will run similar to class. There will be a coach led warm-up, time to build/warm up to 70-80% and then 30 minutes to complete The Total. This event is for everyone! All levels are welcome!
•••
Swipe 👈🏼for full details and registration link is in our bio👆🏼

#bostonfitness #crossfit #crossfittotal #crossfitsocial #crossfitsouthie

𝕁𝕦𝕟𝕖 𝟙𝟚𝕥𝕙 - 𝟙𝟠𝕥𝕙
What a week! Snatch PRs, Partner WODs and banded sprints💪🏼

☘️Coach's Corner - Steve Murphy - "Murph"☘️
•••
Steve came over to CFS this year. He is a Crossfit OG however! He's been doing Crossfit since 2011 and his experience shows in not only the classes he coaches but the ones he participates in too!
•••
We're so happy to have Murph on the CFS team and if you've taken one of his classes we're sure you are too! Swipe 👈🏼👈🏼to for his coach’s corner interview!!

#bostoncoaches #bostonfitness #crossfitcoaches #crossfitsouthie

𝓙𝓾𝓷𝓮 5𝓽𝓱 - 11𝓽𝓱 Kicking of

𝓙𝓾𝓷𝓮 5𝓽𝓱 - 11𝓽𝓱
Kicking off June with the best crew around!

ꪑꪖꪗ 𝟚𝟡𝕥ꫝ - 𝕛ꪊꪀꫀ 𝟜𝕥

ꪑꪖꪗ 𝟚𝟡𝕥ꫝ - 𝕛ꪊꪀꫀ 𝟜𝕥ꫝ
Memorial Day Murph, Monthly Achievements & Power Snatches on tap this week 👊🏼

⛽️Fuel & Re-Fuel The Tank! — With our nutrit

⛽️Fuel & Re-Fuel The Tank!
—
With our nutrition challenge kicking off this week. We’re providing guidance on how to fuel and optimize recovery from your workouts!
—
Read below for a breakdown of Pre & Post WOD Nutrition. Swipe ⬅️⬅️for some specific ratios and examples of what to eat!

👊🏼Intense exercise can be tough on the body. During exercises we aim to deplete our muscle sugar/energy stores and damage our muscle tissue.

🔁It’s not during the workout, but instead in the rebuilding process, that we actually get stronger and assist the body in getting turned around and ready for the next workout.

🍽 In addition to eating well balanced & healthy meals, we want to make sure we eat enough carbs and protein around our workouts to promote performance, recovery, and body composition changes.

⛽️In refueling around our workouts we are able to kick start the rebuilding process to assist in replacing our depleted muscle glycogen stores and begin the muscle rebuilding process.

⏱When it comes to refueling, the simpler the better. If the body doesn't have to break it down we can absorb it more quickly during this crucial rebuilding window.

💪🏼Simple sugar is going to assist in replacing the depleted muscle glycogen and protein (ideally whey) is going to assist in rebuilding the broken down muscle tissue.

🙅🏻‍♀️We want to stay away from fat around workouts as it takes a long time to digest and can slow down the absorption of the protein and carbs…..

The following slides will give more info on specific ratios and examples of what you should consume Pre/Post WOD. Swipe ⬅️⬅️⬅️to check them out!

𝓜𝓪𝔂 22𝓷𝓭 - 28𝓽𝓱 Moving weight

𝓜𝓪𝔂 22𝓷𝓭 - 28𝓽𝓱
Moving weight, crushing pull-ups and agility work this week!

🇺🇸 𝙼𝚎𝚖𝚘𝚛𝚒𝚊𝚕 𝙳𝚊

🇺🇸 𝙼𝚎𝚖𝚘𝚛𝚒𝚊𝚕 𝙳𝚊𝚢 𝙼𝚞𝚛𝚙𝚑🇺🇸
Join us next Monday as we Throwdown in honor of ℕ𝕒𝕧𝕪 𝕃𝕚𝕖𝕦𝕥𝕖𝕟𝕒𝕟𝕥 𝕄𝕚𝕔𝕙𝕒𝕖𝕝 𝕄𝕦𝕣𝕡𝕙𝕪. All are welcome, this workout can be modified for any level! Swipe 👈🏼👈🏼for more info on this Hero Workout and scaling options!

☀️Day 🏃🏻‍♀️🏃🏻‍♂️Day wi

☀️Day 🏃🏻‍♀️🏃🏻‍♂️Day with these Studs 🤩
CFS runners crush it whether is 20 below at the @maldenhalf or above 80 at @harpoonbrewery 5 Miler!🔥

#sundayrundayfunday #harpoon5miler #fitfam #bostonfitness #bostonrunners #crossfitterswhorun

✨ᗰᗩY 15Tᕼ - 21ᔕT✨ Bar-Mups, Snatch PRs

✨ᗰᗩY 15Tᕼ - 21ᔕT✨
Bar-Mups, Snatch PRs and Med ball accessory work this week!

Grab your buddies and join us this Saturday the 21

Grab your buddies and join us this Saturday the 21st for Bring-A-Friend/Free WOD Day!👯‍♀️👯
•••
☘️All are welcome whether you know a current member or not!
☘️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.
☘️Tag a friend that should join you!
☘️Matching Outfits not required 😊

S Q U A D🙌🏻 In-House 2022 in the books📚We

S Q U A D🙌🏻
In-House 2022 in the books📚We had an awesome time throwing down with our CFS fam last Weekend! Thank you for spending your Saturday with us!
—
Thank you to @lizmollicaphotography for the amazing clicks 📸 You can check out the full album in our bio!

#southiesquad #flexonem #fitfam #bostonfitness #friendsforgedinfitness

✨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!

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