Paleo Benchmark WOD 1: “Fran”

Group Stretch

Group Stretch

Click Here for Scores/Comments from Paleo Benchmark: Fran – from 9/15/14

Paleo Challenge Retest WOD 1
“Fran”
21-15-9
Thrusters (95,65)
Pull-ups

Level 2 (75,55)
Level 1 (65,35)

Ca$hout
50 Russian Twists
40 Bicycle Abs
30 Medball Sit-ups
20 Medball Jacknives
10 Dragon Flags

Conditioning Class: WOD
4 Rounds
200m Sandbag Run
400m Sprint (no sandbag)
Rest 2 minutes

Conditioning Class: Core
20 Alt. Plank-Ups
30 Single-leg Bridge-Ups (15/side)
40 Supermans
50 Hollow Rocks
60-second Plank Hold

Posted in crossfit by Retta. 6 Comments

Threshold Breaker

Nicole

Nicole

Schedule Update – There will be a reduced schedule on Halloween night with classes at 3:30,4:30, 5:30 & 6:30 pm.  The competitor classes will run alongside general classes at 4:30 & 5:30.  There will be no classes in Southie Orange.

Strength
EMOM10
1 Hang Squat Snatch
2 Overhead Squats

WOD
7 minute AMRAP
5 Power Snatches (115,75)
5 Overhead Squats (115,75)
5 Box Jumps (30,24)

Rest 3 Minutes

5 Minute AMRAP
10 Push-ups
10 Front Rack Lunges (115,75) (5 each leg)

Level 2 (95,55) (24,20)
Level 1 (65,35) (24,20)

Mobility Class:
Shoulders + Glutes

Posted in crossfit by Retta. 5 Comments

Wednesday 10/29 – Olympic Lifting Class

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Warm Up
30 Mountain Climbers
20 Jumping Squats
10 Inchworms w/ Scorpion

Mobility
5 min rolling quads & stretching hips

Tall Clean
6 x 1 – stay light

Clean & Jerk
5 x 3 @ 70-75%

Clean Pull
5 x 1 @ 100+%

Posted in Oly by Retta. No Comments

WOD 4 Announced- “Gas Pedal”


“Gas Pedal” – 8 min time cap
For time:
750m Row
100 Double Unders
30 Burpees- Over the Paralette

Scaled- 100 Singles. Can choose to complete double unders instead of singles before the workout starts, but they will be scored the same. You cannot switch back and forth.

Scoring
Score will be your finish time. If you do not finish the workout in the time cap, one second will be added for each rep not completed.

Standards
Row- Must hold handle until 750m is completed. 5 burpee penalty for premature grabbing of the handle before the go or release of handle before the full 750m is complete on the screen. Athlete will be required to fold up their rower before moving onto the double unders. Double under accumulation will not occur until done properly.
Double Unders- Rope passes underneath twice, if you trip on the rope that last double under does not count. Scaled division will complete single unders with the same amount of reps.
Burpee over the Paralette- Burpees are to be performed lateral to the parallete. The athletes Chest must make contact with the ground, and if it is questionable the athlete will be asked by the judge to release their hands. Both feet jump over the paralette together at the same time. If you skip over or trip, you can re jump without performing another burpee. The movement concludes with the jump.

Posted in crossfit by Goose. No Comments

Trump the Trolls

Eve

Eve

Member/patron reviews are a great way for businesses to take a hard look at their strengths and weaknesses. There is nothing wrong with constructive feedback; there are always things that a business can improve on. 

In our situation, sometimes people give reviews based on their personal stance towards CrossFit, instead of CrossFit Southie as an establishment. Last week I noticed two 1-star reviews on Facebook, so naturally I did some investigating. I found that both people live out of state, one of them out of of the country. Neither had ever been here before. Having 1-star reviews will really hurt your overall rating. Being a big gym in a major city, with lots of social media exposure, means we are always going to be more victim to the internet trolls compared to smaller boxes. That’s something we have learned to live with, even though it is very annoying.  I think that the amount of space we have, the number of classes we offer, Chuck’s jokes, and Goose’s hair earns us at least 2 stars! 

Anyways, we want our Facebook page to reflect honest reviews from our community. If you have not liked our page yet, please do! We post a lot of information and updates via our page, so it is a great way to stay connected. If you have never reviewed CFS via our Facebook page, please do! It only takes 2 seconds. Just choose a star rating (you can click 1-5) and it will also give you the option to write something but it is not a requirement. 

Thank you for helping in our effort to trump the trolls!

Strength
Back Squat
5-5-5-5-5

WOD
3 Rounds
200m Sprint
10 Squat Cleans (135,95)
100m Sprint
12 Burpee Lateral jumps

Level 3 (115,75)
Level 2 (95.55)
Level 1 (75,35)

Conditioning Class: WOD
6 Rounds:
In 3 minutes complete:
250m Row
AMRAP double unders
Rest 1 minute.

Conditioning Class: Core
3 Rounds
30 seconds Isometric Back Extension hold on GHD*
30 seconds rest
*Add weight if able

Posted in crossfit by Amy. 12 Comments