Friday Night Lights

Mar 26th, 2014

Category: CrossFit

Friday Night Lights

FNLFriday Night Lights – THIS Friday, March 28th, 5-7pm
Can you believe we’re in the last week of the Open?! We’ve seen some amazing performances week over week with lots of firsts and PRs: first double unders, deadlift PRs, first Rx toes to bar… the list goes on and on. We want to close out the 2014 Open season with a bang, and we’re hoping you can join us for our first ever Friday Night Lights!

We’ll be running heats of the workout from 5-7pm in Southie Green to create more of a competition-style feel. Similar to what we’ve been doing in class, we’ll all take a turn completing the workout, and then judging one another. This is an awesome opportunity to get an extra push during your own workout, then stick around to cheer on your fellow athletes. The final heat will include many of our top competitors, so we’d love to have some extra support for them as they make their final pushes to secure their spots at Regionals. Heat times will depend on the length of the workout, but we’ll do our best to get you as close to your preferred time as possible. We’ll close the night out with some celebratory beers and ciders. We can’t wait to see you there! Get excited!

Recap of Details
When: Friday, March 28th, 5-7pm
Where: Southie Green
Who: Everyone! Participate in the workout, or just come by to cheer on your fellow competitors!
How: Sign up HERE to secure a spot
Important note: The 5pm, 6pm, and 7pm classes in Southie Green will be cancelled. If you’d prefer to complete the workout at night in a regular class setting, the 3:30, 4:30. 5:30 and 6:30 classes in Southie Orange will run as scheduled.

And now some words of wisdom from Coach Julie on why training with people (and working out in settings like Friday Night Lights) is important… 

A few months ago, Coach Andrea talked about “accountability” by tracking and logging times, weights, and scores. It can be easy to stop your strength set a little early, or call it quits those in last 10 seconds of an AMRAP. My favorite way to hold yourself accountable is a reliable training partner. A coach of mine always said, “Training partners trump programming.” It doesn’t matter what workout you are doing, if you aren’t giving it 110% then you aren’t getting nearly enough out of it. Finding someone that is on a similar level as you with similar goals is the best way to not only make sure your tush gets into the gym, but also to push you to add that extra 5lbs, or fight for that extra last rep… because hey, who doesn’t love a little competition? Getting ready for the Open and Regionals last year, Coach Tina and I made it a point to get together at least once a week to train. I got more out of that one day then I did all week. Not because the workouts were better, but because if I saw her flying through a movement, I would give it everything I had to catch up to her. It also kept me on track. If we were training early Friday morning, I made sure I got enough sleep and skipped out on those Thursday nights out because I wanted to be 100% in the morning. We all have that person we love to go head to head with, so team up and start making the most out of your workouts.

Paleo Challenge Reminder: We’ll be holding our Paleo lecture TOMORROW (3/27) at 7pm in Southie Green. We hope to see you there!

Strength
1. Press
2-2-2-2
2. Push-press
1-1-1

WOD
20-18-16-14-12-10
Box Jumps
Kettlebell Swings (2,1.5)

Level 2- (1.5,1)
Level 1- (1,0.75)

DISCUSSION 9 Comments

  1. nicole dholakia 03/27/2014 at 12:31 am

    press: 85 x2
    push-press: 120 x1
    WOD: 11:40 Rx

  2. EmPorter 03/26/2014 at 5:36 pm

    press – 115 x 2
    push press – 150 x 1
    9:53 Rx

  3. Marc Piccuirro 03/26/2014 at 1:26 pm

    135×2
    205×1
    9:42
    Cashout: 4×25/10 barbell push press, ring rows
    530HTK

    Shoutout to Alden who straight killed it today. Boss

  4. Petra 03/26/2014 at 1:18 pm

    People, don’t forget to sign up for the Spring classic 5k! It’ll be fun!

    When: 9:30 AM, Sunday, April 27th – FREE BEER tent if we get 20+ by 4/12
    Where: 350 Massachusetts Ave, Cambridge 02139
    Cost: $33 with promo code
    Registration: Make sure to join team “CrossFit Southie” and use promo code “crossfitsouthie” when signing up to get a $5 discount.
    Register: https://racewire.com/register.php?id=3562

    Press: 95# (one rep)
    Push press: 115#
    WOD: 10:00 @1.25 pood

  5. alden 03/26/2014 at 12:55 pm

    wasn’t feeling the push press today.
    WOD 7:26 rx

  6. Kara 03/26/2014 at 12:22 pm

    100×2 press
    125 push press
    13:15 RX
    I can’t make it Friday night but it sounds fun!

    • Barry 03/26/2014 at 1:41 pm

      Nice chatting this morning Kara. 5k should be fun. Can you not park your truck across the entrance to the parking lot in future? 🙂

      • Kara 03/26/2014 at 2:23 pm

        Ha ha! Since you will likely finish the 5k first, you should bring a book to read while the rest of finish. It’d be nice to have you reading some Seamus Heaney aloud upon our return…

  7. Mike Quigley 03/26/2014 at 11:54 am

    135×2, 145×1 on the press. 185×1 on the push press.
    10:42RX WOD.
    Friday night lights is a great idea. looking forward to it.