Sprint to the finish

Aug 16th, 2011

Category: CrossFit

Sprint to the finish

REMINDER!! If you are interested in participating in the 30 day paleo challenge, and you have not been to the previous lecture, you must be present this Wednesday, August 17th, in Southie Green at 7pm.

Also, there had been a lot of talk about trying paleo/zone. There will be a lecture regarding paleo/zone the following Monday, August 22nd at 7pm in Southie Green.

If you have no idea what I am referring to as paleo or zone come to the first lecture and find out. We will touch on the zone portioning in the paleo lecture, and if it interests you then you can learn more the following week. There is also a lot of great info on our website. On the right side bar you will find some paleo links, and if you click here you will find some great info about the challenge.

Skill/Mobility
Sprinting technique on the walls
Squat Therapy
Leg Swings
Wall Lat Hamstring Stretch

Strength
Front Squat
5-5-5-5-5

WOD
Every minute on the minute for 10 minutes:
100m sprint
Each Sprint should be an all out effort.  Score is your fastest and slowest time

DISCUSSION 30 Comments

  1. Mullins 08/18/2011 at 12:21 am

    13+14

  2. Gambee 08/17/2011 at 3:46 pm

    Front Squat: 200 x 5
    WOD: 12 + 18 (30)

  3. K Pritchett 08/17/2011 at 1:02 am

    Amy, count me in to help with CFS outings planning.

    Today’s WOD was a killer! By round eight, I thought I was going to do a face first superman into the pavement.

  4. Mandy Cash 08/17/2011 at 12:37 am

    I am TOTALLY in to help with planning stuff! So exciting. [email protected]

    Front Squat: 105×5
    WOD: 38

  5. Boyson 08/17/2011 at 12:34 am

    245 x 5 front squatizy
    WOD 100m sprint- 15 + 20= 35

    And let’s get socializing CFS crushing the mean streets of Southie! Paintball tourney? Southie green vs Southie orange have a draft and shoot each other up!

  6. christina 08/17/2011 at 12:23 am

    front squat: 135 pr : )
    wod: 33
    definitely tougher than i thought it was going to be… thanks 5:30 class for the push to sprint- quite a few strong runners
    worked on max double unders after: 74 consecutive!

  7. sarahp 08/17/2011 at 12:17 am

    front squat – 155
    WOD – 16+20

  8. James S. 08/16/2011 at 11:40 pm

    Front squat: 175×5, 185×1
    WoD:16+23=39

  9. Aaron 08/16/2011 at 11:32 pm

    Front Squat: 195
    13 + 20 = 33

    Love to do this workout again before everything freezes.
    Running technique stuff much appreciated as well.

  10. Hamburger 08/16/2011 at 9:31 pm

    8:45rx on DT
    255*5 on front squat
    14(fastest) +19 (slowest)=33

  11. Lexi 08/16/2011 at 7:04 pm

    I’m pretty sure you have my email— but I’ll give it to you again: [email protected]

  12. Kristen C 08/16/2011 at 3:13 pm

    What an awesome idea – Count me in!

  13. Amy 08/16/2011 at 2:53 pm

    AWESOME!!!

    I have quite a few things in the works. It is going to be a great year. I am looking forward to the help. The more the merrier.

  14. Joe 08/16/2011 at 2:45 pm

    I’d love to help out! [email protected]

  15. Lulu 08/16/2011 at 2:44 pm

    Amy – would love to be part of the social committee – great idea 🙂

  16. Lexi 08/16/2011 at 2:43 pm

    ooooohhhhh!! me! me!

  17. Jaime 08/16/2011 at 2:33 pm

    Amy yes! You know where to find me, this is awesome!

  18. Amy 08/16/2011 at 2:11 pm

    Poor Dudster…

    I am forming a social/activities committee. Now that the summer is coming to an end I want to try to plan more community events including some crazy nights out, in-house throwdowns, and community service projects. If you are interested on being apart of my planning team please either post your email address, or email me at [email protected].

  19. dudley 08/16/2011 at 1:10 pm

    i want a refund

    front squat: 155×5; 175×2

  20. Luis 08/16/2011 at 12:59 pm

    Front Squats 235×5

    WOD: 23 seconds @ 50M Sprints

  21. Kristen C 08/16/2011 at 12:43 pm

    Front Squat: 105

    WOD: 50 meter sprints 9 + 11

  22. jaime 08/16/2011 at 12:43 pm

    holy hamstrings!
    Front squat 135×5
    sprints slowest + fastest: 46
    today would have been a good day to get up early and do the 530am class hehehe

  23. Amy 08/16/2011 at 12:18 pm

    5:30 only did 50m sprints. Sorry guys!

  24. Kat 08/16/2011 at 11:57 am

    Front squat: 105

    WOD: 15+ 18

  25. Arik 08/16/2011 at 11:11 am

    “DT” 11:48 @ 115

    Front Squat: 185 x 5

    WOD: 13 + 16.

  26. Ali 08/16/2011 at 3:03 am

    Amazing picture!

  27. Maze 08/16/2011 at 2:48 am

    Hey guys – check out this article by TJ Murphy, the Editorial Director of Competitor Magazine from this month’s issue. TJ actually stopped by for a drop-in class a few weeks ago. There’s a picture of him on page 4 rockin’ the CrossFit Southie competition team T during a workout at Reebok!

    http://running.competitor.com/2011/08/features/burning-runner-an-inside-look-into-crossfit-culture_34473

  28. Kelsey 08/16/2011 at 2:32 am

    Definitely can use this as a travel WOD this week while I’m in North Carolina!

  29. Chris C 08/16/2011 at 2:12 am

    Looks like a solid sunglasses WOD

  30. jaime 08/16/2011 at 12:09 am

    Andrea beastin it out! Great pic!!!