PR for Pat this Saturday


After battling with serious inexplicable mouth pain over the last two years, Pat‘s surgeon recently discovered a huge cancerous mass located in his throat. Just 3 weeks ago, Pat underwent an intensive, 14 hour surgery to have the mass removed. The surgery was a success however the surgery required Doctors to remove 70% of his tongue along with the cancerous mass. They were concerned that Pat would not be able to move his tongue, swallow or talk again.

Pat showed his strength early on after his surgery as he amazed his doctors as he was able to move his tongue and swallow. Pat also recently removed his own feeding tube, with the help of his sister, and Pat is feeding on his own! While he still has difficulty talking, each day he is making progress. So much of his recovery has been, and will continue to be, unpredictable. Pat will continue his recovery for another month or so before he starts the next portion of his treatment, which will include six weeks of chemotherapy and radiation treatment.

Although Pat has yet to make public the severity of the situation, the statistics were never in his favor. Pat is one of the most positive, mentally tough people I know and as shown early after his surgery, statistics do not necessarily apply to him. The more the CrossFit community can rally up and support Pat in his fight, the stronger his will and determination will grow to get through this tough time. Pat will have a lot of financial burden as he will be out of work for 6+ months and have a mass of medical bills. We are trying to raise funds to help him out but more importantly we are trying to raise his spirits by showing our support and love for him through the greater CrossFit community.

Saturday we host a WOD in Pat’s honor throughout the day.  You must sign up to take part in the WOD.  Non-CrossFit Southie members are welcome and highly encouraged.  There will be no other classes on Saturday.  The PR for Pat WOD does not count toward your weekly total.   The WOD is completely scalable. You can sign up by clicking HERE. The deadline to sign up is Thursday night. We will be releasing the heats on Friday.

Please come by and support Pat in his fight against Cancer. Even if you do not participate in the WOD, there will be lots going on at the gym. RedLine Gear, Mobloko, and GamePlan Nutrition will all be here for the day selling their products and supporting Pat. Hylete and Kaelio Kookies will be providing prizes to the top performers on Pat’s WOD. Paleo Power Meals will also be on site with food and they will be donating 100% of profits directly to Pat’s cause. Make sure you come hungry!

Pat plans on being here on Saturday with his family so show up and tell him yourself how proud of him you are and how strong he truly is.

If you would like to donate to the cause, please click here.

PR for Pat
20 minutes AMRAP
6 Power Cleans
12 Burpees
14 T2B
50 ft Handstand Walk*
* sub 3 Wall Climbs or scale as necessary



Overhead Squats

3 Rounds
15 Chest to Bar Pull-ups
10 Overhead squats (115,75)
15 Burpee lateral jumps

Level 2 – (95,65)
Level 1- (75,45), 10 reps of each

Lower body

Posted in crossfit by Goose. 1 Comment

Wednesday 7/30 – Olympic Lifting Class

quigley background

Warm Up
10 front squats with 5 second pause at bottom
10 push press
5 clean
5 split jerk

Quad mash with barbell – :60/side
10 kossak squats/side

Clean & Jerk
6 x 1 @ 90%
3 x 3 @ 70%

Tall Snatch
5 x 2 – stay light

3 minute hollow rock test

Posted in Oly by Retta. No Comments

No Reason To Stop

530 Ladies dominating the Partner Wod

530 Ladies dominating the Partner Wod

Calling all Coaches & Athletes!!!!
An athlete training Camp will be put on by local box owners and good friends Kevin O’Malley and Brandon Petersen

The camp will take place on August 9th and 10th at CrossFit Free in Salem, New Hampshire
Registration Fee = $300. Cover attending both days camp, lunch each day and goodie bag will provided for athletes from our sponsors.

Topics will include -
Gymnastics – Jay Grimes + Jonathan Barbeau
Testing (systems) – Kevin & Brandon
Nutrition – Dr. Mike Molloy
Maintenance & Prevention – Dr. Sean Rockett
Trigger Release / Recovery – Dr. Crowley
Program Design Discussion: Kevin & Brandon

For more info click here and to Register click here

Work up to max weight for the complex:
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

4 Rounds
400m Run
10 Squat Cleans (135,95)

Level 3 (115,75)
Level 2 (95,65)
Level 1 (75,45)

8 Rounds
Parking Lot Suicide Sprint
Rest 90 seconds

3 rounds
10 back extensions
10 GHD sit ups

Posted in crossfit by Goose. 7 Comments

Help us fight Pat’s fight


I met Pat back in 2007. I was fresh out of undergrad and undergoing my first day of orientation at a personal training studio in Copley Square. It was late August and I was getting ready to make my move to Boston for my first year of grad school. I had very little experience in personal training other than what I gained through my exercise science degree, and Boston as a city was still very unfamiliar and overwhelming.

In my orientation it was just me and one other person, Pat Padgett. We were starting the job at the same time. I liked Pat immediately. I thought he was very entertaining and enjoyed his jokes. I felt like we had the same sense of humor and could definitely become friends. From that time onward we would see each other regularly at work. Shortly after I met Pat I met Chris (goosedaddy), and well…that’s a whole other story but you all know the ending.

Chris and I became buddies with Pat and worked alongside him for about a year in Copley. Pat then left and got a job in Cambridge at a gym called VIM, it is where he has worked ever since. I followed him there because I loved working with Pat, I knew if he liked it, I would too. We were the only 2 trainers there, so we saw a lot of each other.

Around the time I started at VIM, I had just started doing CrossFit. Chris and I started in 2008 at CrossFit Boston, and we also would train mid-day at CrossFit Fenway with the coaches there. Pat was pretty resistant to trying CrossFit because he had a traumatic injury to his hand and wrist that required surgery and a ton of physical therapy to regain function. He pretty much counted himself for ever being able to do heavy deadlifts, cleans, snatches, and some other movements. Pat did do a lot of CrossFit-like workouts (ie. bringing weights to the pool and running laps with them), but didn’t think training at a CrossFit gym was in the cards for him.

Pat came along a few times to CrossFit Fenway with Chris and I, and it didn’t take long for Pat to love the workouts and the competitive aspect (anyone who knows pat knows he loves to talk some competitive smack). He made the decision to commit to giving his wrist a shot, and it paid off, his wrist became a lot stronger. Once Pat started drinking the Kool-aid it didn’t take him long to start crushing WODs. In January 2010 they announced the first ever sectional event (this was the year before they started the world wide open), and Chris, Pat and I decided to sign up.

We competed in the 2010 sectional in March, went scuba diving in Mexico in April, and then competed in the regional in June. That September we opened CrossFit Southie which Pat was huge supporter of. I have seen Pat every week since we opened. He is such a huge part of CFS and our lives.

This winter Pat became openly disheartened about his resurfacing mouth pain. I knew how hard his recovery was when he had the surgery back in 2012, and I could believe my ears when I found out the pain was back and that he was going to suffer through the pain and once again. Despite the pain, Pat crushed the Open, all of his lifts were at a peak, and he was proving himself to be the fittest guy in the gym. After the open was over he told us that he was having another surgery. He was in excrutiating pain day in and day out, it was all he would talk about. We gave him an invitation to compete on the Regional team, and he accepted the offer but gave us the warning that if the doctor found cancer there would be a surgery immediately after and that he would not be able to compete. Pat had the surgery the beginning of May, they removed some stuff, and they said that there was no cancer. Pat was laid up for about 3 weeks, but gave us the green light for being able to compete at the regional the first weekend in June. Though this what great news, Pat was still in an immense amount of pain and said the pain was worse than before. It was so bad that he knew he needed another surgery as soon as possible. That surgery was scheduled for after the regional in late June.

The regional weekend went great. Pat performed like a champ, and he was an amazing team player and had a stellar performance. It is a weekend I will remember forever.  Even though they didn’t qualify for the games, they gave an honorable performance and had amazing positivity throughout the weekend.

The follow up surgery was when the bomb was dropped that Pat not only had cancer, but very progressed cancer. They didn’t give him good chances which left all those close to him speachless and devestated.  I don’t think I have ever met anyone as strong as Pat. Others would crumble in his situation, but Pat showed nothing but positivity and strength despite the news. Pat had his 3rd surgery to remove the cancer recently, and they believe that they cleanly removed the mass, but in doing that they removed 70% of his tongue left him in the ICU for a week in recovery. Now Pat is relearning how to speak and how to swallow. He is far exceeding his doctors expectations, but his quality of life has been compromised, and he still has a fight ahead of him.

In a few weeks Pat will start 6 weeks of chemo therapy and radiation. Yet again, another battle to overcome. Pat needs our help. As his friends, we have been determined to do everything we can to help, and that is why we are reaching out to you.

This Saturday, August 2nd we are doing to PR4Pat WOD. There will be no other classes that day, and no matter what your ability level is you can do this workout! You can sign up by clicking HERE. We will be releasing the heats on Friday. You can easily donate by clicking HERE, or you can donate the day of. Shirts will also be on sale for $25.00.

Pat is literally one of the strongest, coolest, funniest, people I know, and a great friend. Please help him fight the fight of his life. Pat has been out of work since June and will not be able to work again for a long time. We are just trying to raise enough to allow Pat to live comfortably and pay his medical bills. Every little bit counts!

Paralette work

3 Rounds
100 Double Unders
20 Toes to Bar
30 Push-ups
1000m Row
Rest 3 Minutes

Level 2- 50 Double Unders, 20 Push-ups, 15 T2B
Level 1- 200 singles, 15 toes to bar, 15 push-ups, 500m row

Upper body

Posted in crossfit by Amy. 3 Comments





12 Minute AMRAP
6 Power Cleans (155,105)
12 Wallballs
100m Sprint

Level 3 (135,95)
Level 2 (95.65)
Level 1 (75,35)

At Home WOD
3 Rounds
“Burpee Break Down”
5 Burpees
10 Squat Thrusts
15 Burps
20 Push ups
Rest 2 minutes

Posted in crossfit by Retta. No Comments