“The Bossman”

Sep 2nd, 2011

Category: CrossFit

“The Bossman”

Congrats to the Southie Crew who completed the L1 Coaches Cert this past weekend!

With the arrival of the Welby/Wallace creation nearly upon us, Kim is going to take some time off from instructing the Yoga class.  Tuesday September 6th will be her last class until after the little one is born.  With that saying, there will be no Yoga class on September 11th and going forward, either until Kim returns or we find someone to fill in.  If any of you have any experience or know someone that would be a good fit for the interim, let us know.

*Labor Day Schedule* Saturday and Sunday will be regularly scheduled classes with the exception of the cancellation of the Advanced Invite Only class. Monday we will be running a reduced schedule with All Levels Classes at 10am, 11am and 6:00pm*

Skill
Single Leg Strength / core strength
Squat Therapy

Mobility
Lower body Soft tissue
Hip openers

WOD
“Bossman”
5 Rounds
5 Deadlifts
15 wallballs
*20 minute cap*

Level 3 (275/185)
Level 2 (225/135)
Level 1 (135/95)
ADV (315/215)

Lastly, we have added a Paleo blog on the site which will be updated every few days to include recipes and tips on how to best tackle this paleo challenge.  The Paleo Blog can be found under the Paleo tab at the top of the screen or by clicking here.

Also, in regards to the Paleo Challenge. The scoreboard is up in Southie Green. Remember that every 3 days you start with a fresh 100 points. Fish oil, WOD, and 20 additional minutes of mobility are all +2…not +3. If you have 1 cheat/day but you take your fish oil and came in for a WOD all 3 days, your score for that 3 day period is 97.  It is important to write these numbers on the scoreboard to keep track. If your name is not already on the scoreboard it is probably because you have not paid. You can bring $20 to the front desk at any time, and then add yourself to that board! (sorry the scoreboard looks so ghetto this time around!)

DISCUSSION 12 Comments

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  3. Joe B 09/03/2011 at 2:59 am

    WOD: 11:14 @ 103lbs. Squats still need work. But a milestone week. Did 24″ box jump and graduated to blue band pull-ups. Patience is the key to Crossfit.

  4. Andrea 09/03/2011 at 12:02 am

    7:53 @205#

  5. Alec 09/02/2011 at 10:38 pm

    Congrats guys!

    In other news, World’s Oldest Person found living in Amazon Rainforest:

    http://www.treehugger.com/files/2011/08/worlds-oldest-person-found-thriving-in-the-amazon.php

    “Pereira credits her long-life to an active, healthy lifestyle, in addition to a diet rich in locally grown meats, fruits, and vegetables gathered in the forests around her home — free of the extra salt, sugar, and preservatives so commonly found in foods around the world. Her all-natural diet, along with frequent walks around town, has allowed Pereira to thrive while others, many years her junior, do not.”

    Although good luck and genetics have helped that woman live so long, exercise and a paleo type diet I’m sure helped a lot!

  6. Nick 09/02/2011 at 8:07 pm

    3:54 ADV

  7. Joe 09/02/2011 at 7:19 pm

    10:42 @ 245, pumped that I only broke up one set of wallballs…not pumped that this took me so long.

    Back Squat: 235×3 and 10 minutes of death by pull-ups with a vest afterwards.

  8. Gill 09/02/2011 at 3:55 pm

    9:40 @165. Adding wallballs to the list of things I need to work on.

    With that in mind, this is gonna be me in a couple of months:
    http://www.youtube.com/watch?v=pfh-03K6lBI&feature=player_embedded

  9. Arik 09/02/2011 at 2:33 pm

    “Boss Man”

    L2

    7:23

    5 min pr 🙂

    150 double unders in 2:23.

  10. Amy 09/02/2011 at 11:27 am

    Yes that is correct.

    My math was wrong….I was really tired when I wrote that. The correct score is 97.

  11. Mooch 09/02/2011 at 1:10 am

    So the total for the 3 day period if you do fish oil, WOD, mobility without any cheats every day is 118, yes?

    WOD (+2) and mobility same day (+2) for 4 points, correct?

  12. Scott McIntyre via Facebook 09/02/2011 at 12:12 am

    That looks like a fun wod!!! Thanks for the awesome programming Southie!!! My lower back is shot!