Spring Time Buds

Apr 8th, 2014

Category: CrossFit

Spring Time Buds

Gill

Gill

Conditioning Class: Tuesdays and Thursdays at 7:30am
This class is 30 minutes of conditioning, mainly in the form of intervals. After the conditioning there is 15 minutes of core strengthening and stretching. This class is perfect for anyone who is looking to enhance their cardiovascular endurance, accelerate weight-loss, or get in a quick workout before the work day. This class does count toward your weekly  classes, but could serve as a double session for 3x/week or unlimited memberships. Come by today and check it out!

More Paleo Challenge Updates
– Are you already getting bored with chicken and broccoli? Looking for an easy way to swap recipes and discuss this journey with your fellow CrossFitters? Join the CrossFit Southie Paleo Challenge group on Facebook to stay in touch with everyone else participating in the challenge. Click here to join.
– We’ve already heard from several of you that the hardest thing to part with has been bread. Here are a few links for some paleo-friendly bread, muffins, etc. Most of the ingredients can be found at your local market, Trader Joes, or ordered on Amazon! Remember, you don’t want to rely on Paleo treats like this, but they’re a great way to curb intense cravings. Sandwich Bread Blueberry Muffins Banana Bread
– Finally, don’t forget to pay your $20 buy-in by the end of this week!

Support Junior Achievement! 
We wanted to remind everyone to come out and support Junior Achievement by going to The Fours on Thursday(4/10) at 7pm to watch the Bruins play Winnipeg!  It’s going to be a great even co-sponsored with The Bruins Foundation.  The ticket price is $40 and includes a drink ticket and appetizers.  This is a great way to help out at risk kids in Boston, while having a fun night watching the game!  Sign Up to Watch the Bruins vs Winnipeg Here!

Strength
1. Push-press
3-3-3-3
2. Push-Jerk
1-1-1

WOD
4 Rounds
20 Wallballs (20,14)
20 Box Jumps (24,20)
Rest 1 Minute

*Going forward, all box jumps in any workout will be full stand on top of the box. Step ups will be considered a scale. You must complete all box jumps to Rx the WOD.*

DISCUSSION 8 Comments

  1. Ryan Gould 04/09/2014 at 10:26 pm

    Push Press: #145 x 3
    Push Jerk: #155 x 1 Ran outta time

    WOD: 11:53 RX (#20 ball)

  2. Kendra 04/09/2014 at 3:37 am

    90/100
    9: something, green ball. Still easing back from vacation

  3. JBo 04/08/2014 at 11:21 pm

    Push Press: 145×3 (5lbs off my 3RM) and 155×2 (which matches my 2RM)
    Push Jerk: 165×1 (WAY OFF my 1RM of 180×1)
    Shoulder to OH was feeling a bit off today, especially the push jerk. Need to get my butt to open gym and work on these.
    WOD: 13:02 Rx – I felt like I was dragging, the ball felt like it weighed 30lbs, and was a bit upset at my time. But then on the way home I started feeling much better about it. Wall balls indeed are probably my biggest goat. I thought about the Open WOD with 150 wall balls. Last year I got through 100 reps in 12 minutes. In a retest a couple months ago I got through 108 reps in 12 minutes. Taking away the 3 minutes of rest in this WOD, it means that I got through 80 wall balls and 80 box jumps in 10:02. And now instead of seeming like a disappointing result, I’m actually pretty happy with it!

  4. Gillian 04/08/2014 at 9:19 pm

    Push press: 105#
    Push jerk: 125#
    Wod: 11:24 rx

  5. Petra 04/08/2014 at 2:06 pm

    Push press 105#, push jerk 125#
    WOD: 9:33 RX

  6. Kelly 04/08/2014 at 1:52 pm

    100# push press, 125# push jerk
    WOD: 10:15 with 10lb ball. that was a good one.

  7. Crowley 04/08/2014 at 1:08 pm

    push press: up to 185
    push jerk: up to 195
    WOD: 7:44 rx
    after-party: 5×5 back squat @245

  8. Rob Hassell 04/08/2014 at 12:32 pm

    185 press; 205 jerk
    8:21 Rx
    Was feeling the effects of those squat cleans from the Southie Sangy this morning