You’re Gonna Sleep Like a Baby

One Piece Pick Up
On Wednesday we posted on the CFS site about becoming a toasty. Below we have posted the minimum requirements. I think these requirements are pretty nice, and I think that most of you will agree. Those of you that started before we put these out there are considered to be “grandfathered” in.
This is a competitor program, and we believe you should have to work hard to earn your place in such a program. The number of you has grown significantly since January and we could not be more thrilled. However, the more of you there are the more others want to get in on the fun, and so we have to set some entry standards.
Thus, if you read this list and find that you are falling short, you have 3 months to meet these standards.
You must be able to complete 10 out of the 12 requirements:
1. Squat Snatch (115,80) – This must be one fluid movements, no power snatch and then overhead squat.
2. 10 consecutive Chest to Bar pull-ups- Men/10 consecutive Kipping pull-up women- Both without assistance
3. Ring Dip- 10 unassisted-Men/1 Unassisted-Women
4. 500m Row-1:45 Men/2:05 Women
5. 1 Mile Run- Sub 8:00 Men/Sub 9:00 Women
6. 1 Handstand Push-up-Men/Ability to kip up on to the wall/bands-Women
7. 15 foot Rope climb
8. Toes to Bar- 10 without dropping down from the bar-Men/5 without dropping off the bar-Women
9. Wallballs- 10 reps to a 10ft target with a 20lb ball- Men/10 Reps to a 10 ft target with a 14lb ball
10. Kettlebell Swings-2pood for 5 reps-Men/1.5pood for 5 reps-Women
11. 10 Consecutive Double Unders
12. Pistols with no gripping assistance (can still use a ball, box, or plate under the heal)
Then we have some nonnegotiable requirements
- Unlimited membership- This is a 5 day program M,T,W,F,S.
- Must compete in the CF Open which is the 5 week online worldwide competition. All the workouts are completed here at the box.
- Must be able to complete the WODs with the Open weight (which usually means the class RX weights)
- Actively CrossFitting for 6+ months
- Upholding all of the movement standards without constant corrections. You should want to uphold movement standards, you shouldn’t have to be constantly told.
You must show that you are a smart athlete. Choosing weights that are appropriate for you and knowing when to scale.
Warm-up
20 wallballs
20 scorpions
10 wallballs
10 inchworms
5 minutes of quad and hamstring stretching
Oly/Strength
Snatch Grip Deadlift
5-5-5-5
-stay tight. Slow and controlled. Work on 1 piece pick up
Strength
EMOM 10
3 Front Squats
Try and use the same weight across for all ten sets.
WOD 1
7 Minute AMRAP
10 Hang Power Cleans
5 Thrusters
Games- 165,110
Regionals- 155,105
Open-135,95
Rest 3 minutes
WOD 2
3 minute AMRAP
Bar Muscle-ups
*No C2B scaling, spend those 3 minutes doing whatever possible to complete/workout those MUPS!*
With link.
http://images3.wikia.nocookie.net/__cb20060606003636/mk/images/4/40/MKII_ARC_Toasty.png
Mortal kombat – toasty?
With link.
http://images3.wikia.nocookie.net/__cb20060606003636/mk/images/4/40/MKII_ARC_Toasty.png
Mortal kombat – toasty?
Not that i have much say but “The toast of the town” has it all.
No one would get it but a pic of this guy in the bottom right corner could be funny…
Not that i have much say but “The toast of the town” has it all.
No one would get it but a pic of this guy in the bottom right corner could be funny…
Burnt Toast…
…set the dial to burn
…too hot to handle
…burning down PAhs!
…not your average wonderbread
…my toaster is broken, so I freakin burnt that shit
Burnt Toast…
…set the dial to burn
…too hot to handle
…burning down PAhs!
…not your average wonderbread
…my toaster is broken, so I freakin burnt that shit
It’s a slogan cypher between Goose & Pat!
“We were just bread when we started” Love it.
Also
Warm-up: done
Snatch DL: 145# – could have gone heavier
EMOM: 105# – SHOULD have gone heavier
WOD: 3+10 @ open, 3 barMUPs
“I was just bread when i started.”
It’s a slogan cypher between Goose & Pat!
“We were just bread when we started” Love it.
Also
Warm-up: done
Snatch DL: 145# – could have gone heavier
EMOM: 105# – SHOULD have gone heavier
WOD: 3+10 @ open, 3 barMUPs
“I was just bread when i started.”
Like regular toast but a lot more intense
How firebreathers make toast
We sweat too much for regular toast
Toast, Spartan warrior style
Toast Southie style, it’s just different
Too hot and too hard for YOU
Like regular toast but a lot more intense
How firebreathers make toast
We sweat too much for regular toast
Toast, Spartan warrior style
Toast Southie style, it’s just different
Too hot and too hard for YOU
Any one of these three have my vote….
The best thing since sliced bread
We were just bread when we started
I eat that $#!+ for breakfast!
Any one of these three have my vote….
The best thing since sliced bread
We were just bread when we started
I eat that $#!+ for breakfast!
How competitors eat toast
Bite it
The toast with the most
The toast of the town
Beyond cooked
I like my toast well done
We were just bread when we started
Cookin with fire
How competitors eat toast
Bite it
The toast with the most
The toast of the town
Beyond cooked
I like my toast well done
We were just bread when we started
Cookin with fire
Burnt toast is Paleo, Southie style.
Burnt toast is Paleo, Southie style.
an acquired taste
so crispy!
i m like hot butter on my breakfast burnt toast
plug in your toasters
naughty but toasty
any time, any place, any toast
moving at the speed of toast
I can’t believe it’s not toast
break me off a piece of that toast
dial down the heat
the non-sticky sticky hot
may the toast be with you
we do toast right
Taste it!
And touché
The question is: what would 2 Chainz say about Burnt Toast?
Known to act a donkey on the camel-toast Then take the camel-toast and turn it into casserole
an acquired taste
so crispy!
i m like hot butter on my breakfast burnt toast
plug in your toasters
naughty but toasty
any time, any place, any toast
moving at the speed of toast
I can’t believe it’s not toast
break me off a piece of that toast
dial down the heat
the non-sticky sticky hot
may the toast be with you
we do toast right
Taste it!
And touché
The question is: what would 2 Chainz say about Burnt Toast?
Known to act a donkey on the camel-toast Then take the camel-toast and turn it into casserole
Burnt toast- it’s not for everyone
Crispy on the outside
Too much time under fire
Like regular toast but burnt
More heat than most can handle
More hardcore than your toast
I eat that shit for breakfast
dude you’re a boss when it comes to most things but especially slogans…
Thanks buddy
“Like regular toast but burnt” is classic.
Burnt toast- it’s not for everyone
Crispy on the outside
Too much time under fire
Like regular toast but burnt
More heat than most can handle
More hardcore than your toast
I eat that shit for breakfast
dude you’re a boss when it comes to most things but especially slogans…
Thanks buddy
“Like regular toast but burnt” is classic.
DL [SG]: 135 – 155 – 175 – 195 – 215
EMOM FS: 175 x 10
WOD1: 3+2 @ 110
WOD2: 10
DL [SG]: 135 – 155 – 175 – 195 – 215
EMOM FS: 175 x 10
WOD1: 3+2 @ 110
WOD2: 10
SDL: 195×5; FS: 185×4, 195×6; WOD1: 2+11 regional; WOD2: 11
SDL: 195×5; FS: 185×4, 195×6; WOD1: 2+11 regional; WOD2: 11
Warm-up: done
Snatch grip DL: up to 195×5
Front squat: 225 across, probably should have tried 235/245
WOD 1: 3+7 @155
WOD 2: 13 BMUs
Warm-up: done
Snatch grip DL: up to 195×5
Front squat: 225 across, probably should have tried 235/245
WOD 1: 3+7 @155
WOD 2: 13 BMUs
Warm-up: check
Snatch DL: up to 195 x 5. Room for more, Thumbs were screaming.
Squat: 165x5min 175x5min.
WOD: 3+11 @ open.
Worked on butterflies after. Small circles. WIP.
Warm-up: check
Snatch DL: up to 195 x 5. Room for more, Thumbs were screaming.
Squat: 165x5min 175x5min.
WOD: 3+11 @ open.
Worked on butterflies after. Small circles. WIP.
Warm-up: check
Snatch DL: up to 235#x 5
Squat: 275x8min 245x2min. Legs shut down, hard
WOD: 3+10 @ reg
Warm-up: check
Snatch DL: up to 235#x 5
Squat: 275x8min 245x2min. Legs shut down, hard
WOD: 3+10 @ reg
So we were all set to order some tanks BT tanks with a dirty slogan on the back, and just decided that we were going to go with something else. I would like to have something new by Monday. Please post with ideas!!
Tina came up with: “A little overdone, just how we like it”
Butter on the deck!
The best thing since sliced bread.
Second that, good work joe.
twerk it
part of a complete balanced breakfast
any chance we could get them with our last names / nick names on the back and with numbers?
that would be cool, maybe we could do a custom pre-order if peeps were intersted. would cost more, but probably doable
So we were all set to order some tanks BT tanks with a dirty slogan on the back, and just decided that we were going to go with something else. I would like to have something new by Monday. Please post with ideas!!
Tina came up with: “A little overdone, just how we like it”
Butter on the deck!
The best thing since sliced bread.
Second that, good work joe.
twerk it
part of a complete balanced breakfast
any chance we could get them with our last names / nick names on the back and with numbers?
that would be cool, maybe we could do a custom pre-order if peeps were intersted. would cost more, but probably doable