“Southie Sangy”

Aug 24th, 2011

Category: CrossFit

“Southie Sangy”

Lauren

Post WOD re-mobilization

As coaches we structure the warm ups in such a way that prepares our athletes to perform movements safely and efficiently. The rest of the time is spent moving heavy weight on the platforms, working on skills and going hard during the WOD. You may not realize but we are constantly contracting and ultimately shortening the muscles over the course of the hour. Most of you hop into your cars and head home with tight muscles. No bueno.  Instead, If we re-mobilize and re-position the muscles that were just put through the wringer, we are able to set ourselves up for success for the next workout, not to mention help avoid aches and pains that are commonly associated with tight muscles.  Adding to Mazeman’s previous post, not only should we be moving after the WOD, we should be stretching the muscles we just used. For example, if a workout includes box jumps don’t be afraid to spend a few minutes stretching your calves against the box before putting it away. Lots of pull ups? Try the overhead band stretch with palm facing up to re-establish the back muscle’s full range of motion. We always provide you with a ton of mobilization techniques, please use them before class, at home and especially after your workouts.

“Southie Sangy”

Run 800m

3 rounds of:

  • 3 Squat Cleans (185/115)
  • 6 Burpees
  • 9 C2B Pull-Ups
  • Run400m

    3 rounds of

  • 3 Squat Cleans
  • 6 Burpees
  • 9 c2b Pull ups
  • Run 800m

    level 3 (155/105)
    level 2 (115/75)
    Level 1 400m-200-400; 2 rounds of each triplet (95/55)

    *Esther Gokhale will be giving a free posture lecture on tonight at 7pm in Southie Green.  If you are interested in attending be sure to sign up at here. Mobility class will still run tonight in the Pain Cave (the back of Southie Green).*

    DISCUSSION 14 Comments

    1. James S. 08/26/2011 at 11:11 pm

      Wod: 27:02 @ 115# (L2)

    2. Joe B 08/25/2011 at 3:21 pm

      WOD 23:35, need to practice squats more, only had 55lbs

    3. Gambee 08/25/2011 at 3:12 pm

      WOD: 28:58 ADV

    4. Sean 08/25/2011 at 3:06 pm

      WOD 21:03 rx

      One of the first times in a pull-up WOD that I didn’t tape my hands and they didn’t rip. Probably because I was only doing 2-3 pull-ups at a time in the later rounds. I really need to work on my C2Bs. Adding it to the list!

    5. Ash 08/25/2011 at 2:47 pm

      Overhead Squat: 55
      WOD: 24:20 (63 lbs)

    6. Boyson 08/25/2011 at 2:27 pm

      WOD- 28:03 RX

      That Sangy was delish!

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    8. Andrea 08/24/2011 at 11:57 pm

      that was tough…
      wod: 22:18 with ADV weight (115), red band for C2B

    9. Goose 08/24/2011 at 7:48 pm

      FGB will be run during classes on the 17th. We will have a sign up sheet for times when we get closer to the date. As for Sunday we may not be able to go outdoors but we are going to see if any our fellow affiliate owners will open up their home to our members on Sunday.

    10. Melanie 08/24/2011 at 1:44 pm

      So sad to miss this WOD! We are back on Saturday night so I would LOVE to do something anywhere on Sunday!! Is it sad that I am checking the blog daily while away??! Also, what time is fight gone bad on the 17th? Thanks!

    11. Ranjith 08/24/2011 at 1:07 pm

      23:05 (95lb, G+B, normal scheme)

      Grueling.

      I think we should add clamp toss to the Southie benchmark workouts. The objective is to toss a barbell clamp into the clamp bucket. Score is distance of your farthest successful toss. Coordination is one of the ten components of fitness, people!

      😛

    12. Kristen C 08/24/2011 at 12:48 pm

      32:04 @ 93 lbs – C2Bs killed me!

    13. Joe 08/24/2011 at 12:37 pm

      27:18 Rx, not thrilled with my C2Bs and my performance on the runs.

    14. jaime 08/24/2011 at 12:14 pm

      Southie Sangy
      31:40 Subbed run for row (1000m/500m/1000m) that alone made me wanna die, 115# on the squat cleans, red band for C2B pullups
      🙂