Strict Gets You Strong

Jul 28th, 2015

Category: CrossFit

Strict Gets You Strong

Southie is our Home!

Southie is our Home!

CrossFit Southie Bootcamp will be back in August, with a special rate of $149 for first-time members! The August session will kick off on Monday, August 3rd and run through Monday, August 31st.
It’s not too late to work on your fitness this summer and ramp up your training. Our bootcamp 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 boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149* for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!
Current CFS members! Got a friend who is interested in getting started? Refer a friend to August bootcamp and receive a $50 referral bonus off of next month’s membership!
*This offer is for 1 month only and applies exclusively to new members and alumni members that have been inactive for 90+ days.

Strength
Deadlift
5-5-5-5-5

WOD
750m Row
15-12-9
Strict Handstand Push-ups
Strict Pull-ups
750m Row

Level 2 –Push-ups x 2
Level 1 – 15-12-9 Push-ups
ADV- 21-15-9

Conditioning Class: WOD
50-40-30-20-10
Calories on Rower
Double unders x2

Conditioning Class: Core
3 Rounds
:30 on, :30 off
Pike ups on rower
Hollow Rocks
Plank ups on rower

DISCUSSION 17 Comments

  1. Tom Kuchenreuther 07/30/2015 at 7:46 pm

    DL – 365×5
    WOD: 20:23? .. 21-15-9

  2. Andrea Cooke 07/29/2015 at 1:32 am

    No DL today.

    14:48 ADV

    Enjoyed that one

  3. Trevor Crean 07/29/2015 at 12:59 am

    WOD: 19:37 Rx.
    DL: 295#
    My pull is a lot stronger than my push.
    Pull-ups were fine, hit failure on HSPUs real quick.

  4. jason barrow 07/29/2015 at 12:47 am

    Deadlift: 325×5
    WOD: DNF (Keeping it real, I didn’t follow the rules, so a DNF.)
    22:42, did 10 strict HSPU’s with 2 abmats, couldn’t get an 11th, switched to kipping HSPU’s for the rest of them, strict pullups the whole way through.

  5. Brendan Cottam 07/28/2015 at 11:45 pm

    Deadlift – 305
    wod- 17:34

  6. biscoe 07/28/2015 at 5:49 pm

    deadlift x5: 455
    wod: 14:29 rx

  7. Kathy Baker 07/28/2015 at 4:35 pm

    DL 175. Wod 18:00 9-6-3 3 strict pull up then orange band
    Thought this was going to be a good one until I found out there was no kipping.
    Think my time would have been a lot more had I not been beside Hyatt . Tough 1

  8. Brian M. Maser 07/28/2015 at 3:58 pm

    WOD: 21:18 w/ 1 ab mat.

  9. Michael Byrnes 07/28/2015 at 3:24 pm

    DL: 355#
    WOD: 16:40 w/ 1 abmat

  10. Mike Quigley 07/28/2015 at 2:35 pm

    DL – 365×5
    WOD – 16:17, at 9-6-3. Probably did more strict HSPU today than I’ve done over the past year combined – so I’ll take this as a win.

    Post Wod – 3 rounds of 20 ghds and handstand walks. Walks were 100/50/25.

  11. Kelly 07/28/2015 at 1:48 pm

    That. was. terrible.
    19:30 with purple band pullups

  12. Eddy 07/28/2015 at 1:45 pm

    Deadlift: 315×5
    WOD: 17:58 Rx

  13. Frawls 07/28/2015 at 1:30 pm

    Deficit DL: 275×5 w/ clean grip.
    WOD: 15:38 Rx
    Post-WOD: Hatch Squat and a couple HS Walk attempts but I had nothing.

  14. Kurt Brumme 07/28/2015 at 1:13 pm

    Strength: 305
    WOD: 23:17 with 1 abmat
    Post-WOD handstand walk practice + 2 rounds soak entirely through clothing

  15. Petra 07/28/2015 at 1:07 pm

    DL: 215
    WOD: 16:33 w/ 800m run and banded HSPU

  16. Morgan 07/28/2015 at 11:40 am

    DL 250×5
    Wod: 19:06 with banded hspus
    Post wod 3 rounds of 20 ghd and hand stand practice