Die Hard



Calling all Paleo Challengers!
This is your last chance to buy into the challenge. Money is due by Friday – $20, cash only. Please stop by the desk this week to pay if you have not already. Thanks!

Schedule Update
On Easter Sunday (4/20) we will be holding classes at 8am and 9am only.  Yoga will also be held but has been moved to 9am.  There will be no Open gym and the box will close at 10am.  On Marathon Monday (4/21) we will be holding a reduced schedule in the morning and night by only running classes in Southie Green.  There will be no 6am, 7am, 4:30, 5:30, 6:30 or 7:30pm.  The remainder of the day remains the same.  Click here to check out the updated schedule.

Ever wonder why we program workouts that allow you to rest mid-WOD? This rest is not meant to give you a random break but is a reward for sprinting through the prior reps. I know its hard to believe but resting in your workout can increase can increase your fitness, as long as it is done correctly. Every minute on the minute (EMOM) training or workouts with built in rest are a form of interval training that works both the aerobic and the anaerobic systems. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

So what does all this mean? Performing high intensity intervals that produce lactic acid during practice allows the body to adapt and burn lactic acid more efficiently during exercise. This allows athletes to exercise at a higher intensity for a longer period of time before fatigue or pain slows them down. Long story short, performing EMOM style workouts or workouts like today will help you maintain intensity for AMRAsS, 5 Round workouts or whatever other intense activity you might dabble in.

High Bar Back Squat

5 Rounds
In 90s complete
50 Double Unders
Power Cleans (135,95)
Then Rest 1 Minute

Level 2 -(115,75), 25 Double Unders
Level 1 –(95,45), 50 singles

Mobility Class:
Upper Body

Posted in crossfit by Nick. 2 Comments

Wednesday- Olympic Lifting Class

Set Up Is Key

Set Up Is Key

Warm Up
10 Pressing Snatch Balances
10 Drop Snatches
10 Overhead Squats
10 Snatches

Max Out

High Bar Back Squat

N: 8-6-5-4-3-2-1 at a challenging weight
I: @ 60% of 1RM Back Squat
E: @ 70% of 1RM Back Squat

Posted in Oly by Haley Byrnes. No Comments

Damper Setting

Unified Pre-Warm Up

Unified Pre-Warm Up

A few weeks ago, we talked about decoding the screen on the erg (rower), and using the information there to make you a more efficient rower. Today, let’s talk about the damper setting and how that can impact your workout. The damper is the the lever on the side of the rower that moves up and down (pictured below).  We often make the mistake of thinking that cranking the damper up to a higher number means a harder, more intense workout. However, that is not always the case.

photo (2)

Damper Setting

The ergs we have at Southie use wind resistance, which is generated by the spinning flywheel on the side. The damper setting dictates how much air is allowed into the flywheel, which then changes how rowing feels. When there is more air inside the flywheel, it takes more work to get the wheel to spin against the air. The air also slows the flywheel down on the recovery (when you are riding the seat forward, back toward your starting position), making it more difficult to initiate each pull. All of this makes rowing feel more difficult. When there is less air in the flywheel, it’s easier to get that wheel spinning. Setting your rower at a lower damper setting limits the air allowed into the flywheel, making the resistance feel lower. The more you increase your damper setting, the more air allowed in, which makes it feel like there is more resistance.

So, what’s the right damper setting for you? As with anything we do in CrossFit, we want you to consider form and technique first. If you are new to rowing, we recommend rowing with a lower damper setting to limit the resistance that you feel. Keep the resistance down for a while so that you can perfect your rowing form. As time goes on, you can start to experiment more with the damper.

Once your form is on point, we want you to consider intensity. Remember, intensity does not equal resistance in this case. Intensity on the rower is determined by how hard you pull, or how much you can use your legs and then arms to move the handle back and fourth. If you crank your damper up too high and you are then unable to pull hard, you are losing the intensity of the workout. This would be the same as using a weight that is much too heavy for you in a workout and taking twice as long as everyone or completing half of the reps. Sure, you completed the same workout, but you likely lost the intensity of it all, and therefore did not gain as much. You should be rowing at a damper setting that has some resistance but allows you to pull hard the entire time that you are on the rower and keep your intensity up.

So, the next time you hop on a rower, take a second to check what the damper is set to. Feel free to experiment with it; move it up and down until you find a setting that works for you. Happy rowing!

2 Rounds
800m Run
20 Ring Dips
20 Toes to Bar
1000m Row

Level 2- 15 Reps
Level 1- 400m, 15 reps, 500m

3 Rounds
10 Medball V-ups
20 Medball Russian twists

Posted in crossfit by Haley Byrnes. 9 Comments

Regionals Ready


After a long year of training and five hard weeks of Open workouts, we are psyched to announce that CrossFit Southie be representing at the Northeast Regional for the fourth year in a row! Team CrossFit Southie will be throwing down in the team competition, and our very own Tina-Mo will be competing against the best of the best in the Individual Women competition. She finished 14th in the Northeast during the Open!

If you’ve never been to Regionals before, we highly recommend you clear your calendar and make the trip. It’s an awesome opportunity to see the best in our sport battle it out for a trip to the CrossFit Games. More importantly, it’s a fun weekend filled with cheering on the Southie squad, mingling with CrossFitters from around the Northeast, and checking out lots of cool vendors and companies. In the past there’s even been some cornhole action and ciders at the CrossFit Southie tent. You won’t want to miss it!

Tickets for Regionals have gone on sale, so if you know you’ll be there, grab yours now! Southie always shows up in full force, and we know this year will be no different. Can’t wait!

What: 2014 Northeast Regionals
When: Reebok World Headquarters, Canton, MA
Where: May 30 – June 1
Click Here to Purchase Tickets


3 Rounds
30 Wallballs
20 Kettlebell Swings (2,1.5)
10 Burpees

Level 2 (1.5, 1)
Level 1 (1, 0.75)

Mobility Class:
Lower Body

Posted in crossfit by Haley Byrnes. 6 Comments

Farm Strength + At Home WOD

Figure 4 Running

Figure 4 Running

Split Jerk

300m Farmers Carry (2,1.5)
Then 3 Rounds
15 Shoulder to Overhead (95,65)
20 Box Jumps
300m Farmers Carry (2,1.5)

Level 2- (1.5,1)(75,50)
Level 1- (1,0.75)(65,35)

At Home WOD
Warm up with the World’s Greatest Stretch
Accumulate 5 minutes at the bottom of your squat
Rest As needed
4 Minute Plank test (straight forearms, left side, right side, superman hold)

Posted in crossfit by Haley Byrnes. No Comments