Only Way to Go… MAX EFFORT – CFS

Nov 21st, 2017

Category: CrossFit

Only Way to Go… MAX EFFORT – CFS

Kristen – Focused

Turkey Day Schedule Gooble, Gooble, Gooble, Gooble……
Wednesday 11/21 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM !-3, 3PM, 4PM, 5PM, 6PM, No Oly Class
Thursday 11/22 – Thanks-giving – 8am and 9am only. Goose will be doing the WOD at 7am if anyone wants to hit it early non-coached.
Friday 11/25 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM, 5PM
Saturday 11/26 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Oly at 11AM, Mobility at 12pm, Intro at 12pm.

Southie Holiday Happenings!
Save the dates for some upcoming Southie Social Fun to close out the year!

CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/2 8PM-???
Location: The Social Register
401 D Street, Boston

 

2016 Slay Riders!

Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/10 9:30AM
Location: Harvard Square
Registration: Click here for more info and to register. Make sure to select “Join a Team” and then type in “Southie Slay Riders”. *Registration includes a warm knit hat, free beer and food. If we register 35+ runners we get our own VIP tent!
UPDATE: We’re Up To 30 Runners. REGISTER BEFORE 12/1!

Warm-up
3 Rounds
Run 200m
5 Front Squat
5 Push Press
10 Thrusters
*Start with empty barbell, add some weight each round.

Midline Madness
Alternating Tabata
-Abmat Sit-ups
-Hollow Rocks
During the “rest” period complete a plank hold

WOD
1200m Run
Max Effort Thrusters (95,65)
Rest 2 Minutes
800m Run
Max Effort Thrusters (115,80)
Rest 2 Minutes
600m Run
Max Effort Thrusters (135,95)

Level 2- (-20/-15lbs)
Level 1- (-30/-30)

Coaches Tip – take a second before you pick up the bar and get the biggest set possible each time.

Score= time and total thrusters. You can only rest in the front rack for the max effort set.

OR Perform Nutrition Challenge Benchmark V2.0 Retest

Strength (20 minutes)
Work up to 1RM Backsquat

Nutrition Benchmark V 2.0
In 15 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…

Extra Work
10 Minute AMRAP
25ft RA DB Overhead Lunge (80,55)
5/3 Strict Muscle-ups
25ft LA DB overhead lunge (80,55)
3 Sandbags over the shoulder (150,90)

DISCUSSION 4 Comments

  1. Ryan Gould 11/25/2017 at 12:20 am

    BS: 185×3

    WOD: 1 mile (6:46) and 9+ 28 Rx
    Ran with the crew

  2. Jason Barrow 11/22/2017 at 1:53 am

    Stacy was did the Nutrition Challenge, so the crew did the WOD with her.

    Squat: 185×3

    1 Mile:
    9/8/12 – 5:51 (Track)
    9/14/13 – 6:23 (Gym)
    9/16/14 – 6:14 (Gym)
    9/22/15 – 6:02 (Gym)
    9/13/16 – 6:13 (Gym)
    10/25/16 – 6:23 (Gym)
    10/23/17 – 6:25 (Gym)
    11/21/17 – 6:48 (Gym)

    WOD:
    9/13/16 – 9+12 Rx (20 min)
    10/25/16 – 12+1 Rx (20 min)
    10/23/17 – 12+9 Rx (15 min)
    11/21/17 – 12+15 Rx (15 min)
    Previous versions of this wod were 20min AMRAPs.

  3. Crowley 11/21/2017 at 3:01 pm

    wod: 25:05. 60 (30, 18, 12) – air runner

  4. Sean Flannery 11/21/2017 at 2:42 pm

    WOD: 23:57, 60 (25, 20, 15)
    Strength: 308