You’re Gonna Sleep Like a Baby

Jul 12th, 2013

Category: Competitor

You’re Gonna Sleep Like a Baby

One Piece Pick Up

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

    1. Unlimited membership- This is a 5 day program M,T,W,F,S.
    2. Must compete in the CF Open which is the 5 week online worldwide competition. All the workouts are completed here at the box.
    3. Must be able to complete the WODs with the Open weight (which usually means the class RX weights)
    4. Actively CrossFitting for 6+ months
    5. 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!*

DISCUSSION 64 Comments

  1. Crusty 07/13/2013 at 12:17 pm

    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…

  2. Crusty 07/13/2013 at 12:17 pm

    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…

  3. Lexi 07/13/2013 at 3:40 am

    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

  4. Lexi 07/13/2013 at 3:40 am

    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

  5. Petra 07/13/2013 at 1:36 am

    It’s a slogan cypher between Goose & Pat!

    “We were just bread when we started” Love it.

    • Petra 07/13/2013 at 1:41 am

      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.”

  6. Petra 07/13/2013 at 1:36 am

    It’s a slogan cypher between Goose & Pat!

    “We were just bread when we started” Love it.

    • Petra 07/13/2013 at 1:41 am

      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.”

  7. newbie lurker 07/13/2013 at 12:17 am

    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

  8. newbie lurker 07/13/2013 at 12:17 am

    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

  9. Goose 07/12/2013 at 9:35 pm

    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!

  10. Goose 07/12/2013 at 9:35 pm

    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!

  11. Patilac 07/12/2013 at 7:26 pm

    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

  12. Patilac 07/12/2013 at 7:26 pm

    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

  13. NR 07/12/2013 at 7:23 pm

    Burnt toast is Paleo, Southie style.

  14. NR 07/12/2013 at 7:23 pm

    Burnt toast is Paleo, Southie style.

  15. Goose 07/12/2013 at 7:19 pm

    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!

  16. Goose 07/12/2013 at 7:19 pm

    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!

  17. Patilac 07/12/2013 at 6:54 pm

    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

  18. Patilac 07/12/2013 at 6:54 pm

    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

  19. Arik 07/12/2013 at 2:42 pm

    DL [SG]: 135 – 155 – 175 – 195 – 215
    EMOM FS: 175 x 10
    WOD1: 3+2 @ 110
    WOD2: 10

  20. Arik 07/12/2013 at 2:42 pm

    DL [SG]: 135 – 155 – 175 – 195 – 215
    EMOM FS: 175 x 10
    WOD1: 3+2 @ 110
    WOD2: 10

  21. dudley 07/12/2013 at 1:43 pm

    SDL: 195×5; FS: 185×4, 195×6; WOD1: 2+11 regional; WOD2: 11

  22. dudley 07/12/2013 at 1:43 pm

    SDL: 195×5; FS: 185×4, 195×6; WOD1: 2+11 regional; WOD2: 11

  23. Crowley 07/12/2013 at 1:34 pm

    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

  24. Crowley 07/12/2013 at 1:34 pm

    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

  25. DePrizio 07/12/2013 at 12:53 pm

    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.

  26. DePrizio 07/12/2013 at 12:53 pm

    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.

  27. Schurko 07/12/2013 at 12:22 pm

    Warm-up: check
    Snatch DL: up to 235#x 5
    Squat: 275x8min 245x2min. Legs shut down, hard
    WOD: 3+10 @ reg

  28. Schurko 07/12/2013 at 12:22 pm

    Warm-up: check
    Snatch DL: up to 235#x 5
    Squat: 275x8min 245x2min. Legs shut down, hard
    WOD: 3+10 @ reg

  29. Amy Ferro 07/12/2013 at 11:55 am

    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!!

  30. Amy Ferro 07/12/2013 at 11:55 am

    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!!