Superstar Supersets

Oct 14th, 2014

Category: CrossFit

Superstar Supersets

Colby

Colby

CFS Paleo Challengers use code OCT1214  here to receive 10% off your CustomFit meals purchase.

Functional Movement Screen – Sign Ups Now Available!
Fran, Fight Gone Bad, One rep max lifts: these are our CrossFit benchmarks that let us know if we are improving and what we need to continue to work on. But what are our benchmarks with mobility work, and how do we know if we are improving? Enter, FMS.

FMS stands for the Functional Movement Screen. The goal of the screen is to reduce dysfunctional movement – mobility, imbalances, and/or weakness issues. If you continue to train in a dysfunctional manner, you will be putting yourself at risk for injury and decrease your ability to workout at your highest level. The FMS evaluates and scores 7 movements that are key to normal function. The entire screen takes only fifteen minutes, and you will be performing movements you are already familiar with such as overhead squats and push-ups. Each movement is scored, and once your limiting movement patterns are identified you will be able to correct them on your own with simple exercises, and then later recheck them against your baseline score.

We are very excited to introduce you all to Wes Hendricks. Wes has been CrossFitting since 2007, has competed at Regionals several times, and just finished up Chiropractic school. Wes is also certified to administer the Functional Movement Screen, and will be bringing FMS to CrossFit Southie. This is an excellent opportunity for you to identify what exactly is holding you back and walk away with clear direction on how to fix it. Sign ups for your FMS are now available at the desk in Southie Green. Appointments last 30 minutes. Wes is available on Thursday nights at 5:30 and 6:00pm and on Saturday mornings at 10:30am and 11:00am. Please stop by the desk to get your name on the list and we’ll contact you with an appointment opportunity!

Skill
Handstand Push-ups

Strength
Back Squat
2-2-2-2-2

Super-set
After each set of squats complete a set of weighted lunges (5 on each leg). Use dumbbells or kettlebells.

WOD (15 minute hard cap)
3 Rounds
21 Power Cleans (95,65)
15 Front Squats
9 Handstand Push-ups

Level 2 (75,55)
Level 1 (65,35)

*Only those proficient on the wall should be kipping

Conditioning Class: WOD
“Boat Races”
5 Rounds
500m Row
400m Run
Rest 2 minutes

Conditioning Class: Core
Alternating Tabata
L-Sit Hold
AbMat Situps

DISCUSSION 9 Comments

  1. Jule 10/15/2014 at 10:16 pm

    “Boat Race”: 28:54

  2. lizowiz 10/15/2014 at 8:27 pm

    Strength: 175#
    WOD: 10:56 Rx w/ 2 abmats- head/neck still messed up, cleans and front squats felt great!

  3. Trevor Crean 10/15/2014 at 12:28 am

    BS – #205
    WOD – 13:12 Rx
    HSPU’s got rough at the end. Cleans felt really good though.

  4. Brian 10/14/2014 at 11:41 pm

    305/13:50ish…pretty ugly hspu probably should have done banded

  5. JBo 10/14/2014 at 11:34 pm

    Well, it’s 9 weeks today since I fractured my foot, but I’m back. A few pounds heavier and a bit less endurance in me…but back nonetheless!
    Back Squat: 235×2 (20lbs off my 2RM but seems pretty good all things considered)
    Super-set: Worked up to 1pd KB in each hand. I have to admit that adding super-sets in b/w strength sets sometimes annoys me : ) but these actually felt really good.
    WOD: 18:29 L2 w/ 7 HSPU/round w/ 1 ab-mat. Just happy to get through this one. And looking forward to getting stronger with each WOD.

  6. noBeantown 10/14/2014 at 9:02 pm

    125# back squat. 12:37 L2. Finally a WOD in my wheelhouse. Love them HSPUs!

  7. Brian M. Maser 10/14/2014 at 1:37 pm

    Screwed around during the strength portion w/ 1 and 1/4 squats (5×5) at 165#; mixed in 1.5p and 1.75p walking lunges; 12:54 Rx WOD; followed that up w/ Week 5 of Hatch Squat Program (got up to 90% of BS (297#) x 4 reps). Absolutely brutal.

  8. Frawls 10/14/2014 at 1:01 pm

    5×5 1 1/4 squats @ 165#. 1.5P and 1.75P KB for lunge superset. WOD: 11:45 Rx. Post-WOD squat program with Mase – 290# x 3 back squat. DNF front squat portion.

  9. Eric M Bachman 10/14/2014 at 10:54 am

    Great workout! 285# BS, 13:14 with box piked push-ups. I need to get those HSPU working!