Sequoia Down

Sep 22nd, 2014

Category: CrossFit

Sequoia Down

Derek

Derek

October Bootcamp Special!
The next session of CFS Bootcamp will begin on October 1 and run through the 31st. If you’ve got friends who are on the fence about CrossFit, this 4-week bootcamp would be a great way to introduce them to the CrossFit Southie community. Maybe your significant other just doesn’t quite understand what you’re so obsessed with? Bring them in!

This is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average bootcamp, but less intense than CrossFit. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. There will be no barbells, and the smaller group will be less intimidating to newcomers. Tell your friends! For more details and to sign up, click here.

Attention Paleo Challengers! The challenge has officially started! Don’t forget to log your daily food intake and points each day. If you haven’t completed your benchmark workouts, please be sure to do so sometime early this week.  Also, if you haven’t paid your $20 buy in yet, please stop by the front desk the next time you are at the gym to settle up. Last time around, the Paleo Challenge w inner won $500 … make sure you pay into the prize pot! All money goes back to the winners. Get ready for the next 6 weeks!

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Custom Fit Meals
Diet is paramount to optimizing human performance. A quality nutritional plan will amplify and accelerate the benefits of the CrossFit regimen. Consequently, neglecting nutrition will likely hinder your results and can lead to an array of other preventable health issues. Is your nutritional plan optimized for the results you are seeking?

Join us on Monday, September 22nd from 5pm – 8pm and Tuesday, September 23rd from 5:30am-8:30am to find out! Custom Fit Meals will be here to discuss the importance of Nutrition and hosting a FREE meal tasting!

For more information on how easy and affordable Custom Fit Meals makes healthy eating visit www.CustomFitMeals.com. Simply order their delicious meals on–line and pick them up HERE – Fresh, twice per week.

Skill
Muscle-up

WOD
5 Rounds
400m Run
3 Muscle-ups
6 Squat Cleans (165,110)
9 Box Jumps

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,65)

Scale-3 chest to bar pull-ups=1 Muscle-up

Mobility Class:
Lat + Quads

DISCUSSION 8 Comments

  1. jason barrow 09/23/2014 at 1:13 am

    Some 7PM cheeves, holla holla:
    – Victor, first muscle-up
    – Matt, first muscle-up
    – Jill, first WOD doing muscle-ups

    WOD: 22:37 (135#, 1 MU per round)
    I’ve always stepped up on a box to get into the PERFECT false grip to get my muscle-ups, tonight was the first time I did all my MU’s jumping up to the rings without a box.

  2. Jule 09/22/2014 at 11:56 pm

    25:09 w/ 115# and 9 C2B in place of Muscle Ups.

  3. melstec 09/22/2014 at 3:17 pm

    20:33 – L3 weight and 6 C2B per round. Probably should have done the 9 C2Bs. They didn’t feel good right before, but once I was warm & in the WOD they were hitting easier. Next time!

  4. Alec 09/22/2014 at 2:21 pm

    17:49Rx, that food picture up there is making me HUNGRY! NOM NOM NOM…

  5. Frawls 09/22/2014 at 1:21 pm

    22:42 Rx. I felt like I was running in quicksand.

  6. Brian M. Maser 09/22/2014 at 1:08 pm

    One day, muscle ups, one day, we will meet. 24:35 scaled with 9 C2B per round.

  7. Duff 09/22/2014 at 11:08 am

    23:05. 2 MUs per round. Regretting my scaling decision, should’ve gone for it. Next time.