Preparing/Recovering Those Shoulders

Ring Dip & Push Up

Nice Flow Willy G

This post is geared towards preparing/recovering those shoulders from ring dips and push ups. But please keep in mind your shoulders are used in overhead squats, pull ups, handstand push ups, etc so your body would appreciate these stretches in general. Who knows, doing it may lead to a PR!

roll fs

Focusing a large ball on the anterior deltoid/chest region while your hand is behind your back is a great place to start correcting some out of whack tissue. You can do this against the wall for more control but not as much pressure.

Next, target those triceps on the ground or on a box. Remember to flex and extend your arm as that will move around the tissue and expose the deeper knots. If your arms are sore or have trouble with the rack position this one is for you.

Lastly, you want to restore range of motion by stretching out the tissues you just de-knotted. Find a box or set of rings and gently sit down into the deep end range. Relax and let your body sink lower.

These techniques can be done on a roller, barbell or the steering wheeling of your car. The point is spend 5-10 minutes after your workout resetting your body. You will be less sore, recover quicker and ultimately decrease your chances of injury!


dip stretch









Overhead Squat (135,95)
Double Unders x4 (84,60,36)

Level 3- (115,80) 60,40,20 Dubs
Level 2- (95,65) 40,25,10
Level 1-(75,35), 100,75,

50 singles

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Benchmark: “Filthy Fifty”



Just a reminder that the CrossFit Southie Endurance program kicks off tonight at 6pm! If you’re interested in improving your running technique, speed, or just overall endurance to improve your WOD times, come check out this class and take part in the 8-week program! You will not regret it.

The CrossFit Endurance philosophy promotes power and speed over distance and volume in endurance training. The goal of the program is to increase power and speed while decreasing recovery time, reducing injury, and promoting sustainability over time. This type of training can be applied to any type of classic endurance event: 5K race, marathon, triathalon, biking, swimming, etc. However, the benefits of this style of training will also make you a better CrossFitter in general.

The CrossFit Southie Endurance Program will be held on Thursday nights at 6pm and Sundays at 9am. Sessions will be 60-75 minutes and will include a warm up, running technique drills, followed by a running interval workout. There will also be short lectures on relevant endurance topics during some sessions, along with video feedback and instruction. The classes will be led by a team of very skilled and qualified endurance athletes who will be familiar faces to all of you: Sebastian Buhaley, Petra Sankari and Brett Fiorovanti. All three are dedicated CrossFitters but also very accomplished runners with years of experience coaching and running themselves. We’re very excited for them to share their knowledge with you and make you all better, stronger and faster athletes.

CFS Endurance will begin on Thursday, August 21 at 6pm. We are kicking things off with a complimentary 8-week session open to everyone leading up to a 5K race. That’s right… free for everyone! These classes will not count against your weekly class total for the first 8 weeks. If you’ve got friends who are runners who you think could benefit from a different approach to endurance training, bring them along! The more the merrier. We recommend that you attend as many sessions as possible during the 8 weeks to take advantage of the videos, lectures, and running drills each week. Get pumped to get fitter and faster, and hopefully run your fastest 5K yet!

Just to recap the details:
What: CrossFit Southie Endurance Program
When: Thursdays at 6pm and Sundays at 9am.
Dates: August 21 (TONIGHT!) through October 17
Where: CrossFit Southie
Who: Everyone!

“Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2 – (Dirty 30)
Level 1 – (Terrible 20)

To put things into perspective, here are some of the top times from some of the fittest athletes on the planet…
Chris Spealler – 13:18
Jason Khalipa – 16:00
Julie Foucher – 17:18
Annie Thorisdottir – 15:07

Every 3 minutes for 12 minutes: Run 400m
Rest 5 minutes
Every 2 min for 8 minutes: Run 200m
Rest 3 minutes
Every minute for 4 minutes: Run 100m

10 Dragon Flags
Accumulate 1 minute in L-Sit Hold (on pull up bar)

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Jimmy Legs




3 Rounds
10 Clean and Jerks (135,95)
500m Row

Level 2 (75,50)
Level 1 (55,35)

50 Hollow Rocks
40 Sit-ups
30 Supremans
20 Plank-ups
10 Strict T2B

Upper Body

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Wednesday 8/20 – Olympic Lifting Class

Group Cleans

Group Cleans

Warm Up
With a PVC:
10 lateral burpees
10 muscle snatch
10 overhead squats
10 sots press

Shoulder rolling w/ peanut

Muscle Snatch
5 x 2, ascending

5 x 3 @ 70%

Overhead Squat
3 x 3, ascending

3 x 10 GHD sit ups

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Time to Get It!



Fuel Bar Reminder
Just a reminder, products from the fuel bar can now be charged to your account! This includes Rx Bars, SFH protein packets, Kill Cliff, Fuel for Fire, and water. To charge an item to your account, please just fill out the log sheet at the desk in Southie Green. Charges from the fuel bar will be processed monthly with your regular membership dues. If you have any questions, please just let us know.

Southie Swag
Good news.. the CrossFit Southie Store has been restocked! All of your favorite t-shirts and tank tops are now back in stock… including the highly-sought after “Forged in Boston” t-shirts. Swing by the desk to pick up some new swag before it’s gone again!

September Bootcamp
Semptember Bootcamp is just around the corner! The next session will begin on September 3 and run through the 29th. If you’ve got friends who are on the fence about CrossFit, this 4-week bootcamp would be a great way to introduce them to the CrossFit Southie community. This is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average bootcamp, but less intense than CrossFit. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. Tell your friends! For more details and to sign up, click here.


3 Rounds each for time
5 Muscle-ups
10 Deadlifts (315,205)
15 Burpees
800m Run
Rest 3 minutes

Level 3 (275,185), 2 Muscle-ups
Level 2 (225,145), 15 Ring dips
Level 1 (155,95), 15 Ring Dips

“Rowing Tosh”
3 Rounds:
Row 250m
Row 500m
Row 750m
Rest 1:1

With a medball:
Alternating Tabata
-Russian Twists
-Jack Knives

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