Benchmark: “Hope” – CFS

Jul 12th, 2016

Category: CrossFit

Benchmark: “Hope” – CFS


When I first started as a member at Crossfit Southie I would show up every morning at 5:30am, ask a ton of questions, push it to the max, toss out high fives, watch crossfit videos on youtube, eat clean, etc…I was obsessed. And just like most of us I struggled with the overhead squat and over time I began to feel achy and very sore from all the WODs. I mentioned this to Goose. He grabbed my forearm and started digging into the muscle, which sent me through the roof in agony. I asked “what is that?!?” and he start telling me about trigger points (he kept torturing my forearm btw). He then let me borrow a book about trigger points and how to perform self massage techniq91SVcUEbWIL._SX425_ues and other mobility moves.

Every night after work I would push all the furniture out of my bedroom, read chapters and roll and stretch on the floor for sometimes hours at a time. I was amazed at how much better it made my body feel. I was hardly ever sore, my positioning in all the exercises including the OHS improved. I could not believe how much it helped. This was the piece of the puzzle I was missing. Tough love from Goose Daddy but I’ll never forget that moment and I am forever grateful.


I started accumulating mobility tools because I noticed they all had a different effect. The roller was great for general usage, a large ball was perfect for my hips, the small ball was more effective for my upperbody, the peanut used to improve my overhead position, and a strap for stretching out. A huge pile of toys spilled over a bucket in the corner of my room. At that point a lightbulb went off and I began to construct a mobility tool that was a roller that encapsulated all of the various balls and straps in a convenient all-in-one mobility kit. I started hand making them in a basement, handing them out to friends and family, and eventually selling them to community. This idea had morphed into an obsession. I worked with manufactures to create a new and improved version of the the highest quality, and it is finally here.

The Mobility Kit is a 15″ foam roller with twist off storage caps and a nylon carrying strap. Inside includes 3 high density EVA foam balls… Large, small, and a peanut. Also inside is a latex compression band for stretching, or voodoo compression. This bad boy is legit. Durable, lightweight, and a highly effective all-in-one mobility tool for reducing soreness, improving performance and decreasing soreness. Perfect for travel, essential for your gym bag, and a great gift for your fitness friends. I genuinely care about helping people feel and move better, this product helps that goal. Remember,  do not ever hesitate to ask me for some help with any tissue issues you’ve got going on, I am always willing to help…although I might dig into your forearm!

Interested in purchasing or sharing with a friend? This product is available through Amazon Prime
$20 off Coupon Code = CSOUTHIE

Three rounds of:
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

Scaled – (55/35)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Scores/Comments from 9/11/14

Conditioning Class: WOD
4 Rounds
In 3 minutes complete:
250m Row
AMRAP Double Unders
Rest 1 minute

In 3 minutes complete:
200m Run
AMRAP Burpees
Rest 1 minute

Conditioning Class: Midline
10 Rounds:
With feet in low rings:
Right Knee to Right Elbow
Left Knee to Left Elbow
Both Knees Tucked to Chest
Right Knee to Left Elbow
Left Knee to Right Elbow
Both Knees Tucked to Chest
Rest as needed between rounds

DISCUSSION 14 Comments

  1. Chad Michael 07/13/2016 at 1:30 am

    2012: 175
    2016/ 217

  2. Mike Quigley 07/13/2016 at 1:25 am

    231 rx. First time doing that one.
    Nice job on the new version Retta!

  3. Joel 07/13/2016 at 12:57 am

    2013: 184 (65#, 20 inch box, regular pull-ups)
    2016: 172 RX

  4. jason barrow 07/13/2016 at 12:57 am

    Too damn fun tonight. Crazy to think we’re getting good workouts while having such a good time.
    7/17/13 – 195 Rx
    7/12/16 – 211 Rx

  5. Trevor Crean 07/13/2016 at 12:10 am

    2014: 188rx
    2016: 229rx

    What Marc said…

  6. Brendan Cottam 07/12/2016 at 11:40 pm

    255 rx

  7. Tom Kuchenreuther 07/12/2016 at 10:53 pm

    Sep 11, 2014 – 218
    Jul 17, 2015 – 206
    Jul 12, 2016 – 220
    Crossfit .. It’s fluctuating

  8. Liz Crean 07/12/2016 at 2:26 pm

    223 rx
    2014 – 205 rx

  9. Frawls 07/12/2016 at 12:51 pm

    The Mobloko kit is awesome. I already flew with it as my personal item. Easily fits under the seat and the short or long way in the overhead. I thought I might get some slow down through security. Not only was there not a slow down, a couple of the TSA folks commented on how much they love using a roller. Nice work, Retta.

  10. Ben Brauer 07/12/2016 at 12:21 pm

    227 Rx

  11. Morgan 07/12/2016 at 12:01 pm

    251rx. Don’t think I’ve done that one before

  12. Marc Piccuirro 07/12/2016 at 11:27 am

    2013 – 234
    2015 – 253
    2016 – 270
    Crossfit… It’s working