crossfit

Benchmark Thursday: “Karen” & Spring Classic 5K Sunday

Karli + Kristen = Besties!

Karli + Kristen = Besties!

 The Spring Classic 5K is this Sunday!  There is still time to sign up and run with your fellow Southie members.  Prior to the race make sure to come by the CrossFit Southie tent to drop off your belongings and meet up with the rest of the team.  Remember to wear your Southie swag and represent the box!

When: 9:30 AM, Sunday, April 27th
Where: 350 Massachusetts Ave, Cambridge 02139
Cost: $35 with promo code
Registration: Make sure to join team “CrossFit Southie” and use promo code “crossfitsouthie” when signing up to get a $5 discount. Register Here.

There will be no Open Gym on Sunday from 1-3pm.  There will be Open Gym at 8am and general classes at 9,10,11 & 12 as well as Yoga at at 10am.  The gym will close at noon.

Also, Custom Fit Meals will be hosting a free nutrition lecture on eating healthy and eating for performance next Tuesday 4/29 in Southie Green at 7pm.

Here is some more info  on what will be discussed during the seminar from Custom Fit Meals…

Diet is paramount to optimizing human performance.  A quality nutritional plan will amplify and accelerate the benefits of the CrossFit regimen.  Consequently, neglecting nutrition will likely hinder your results and can lead to an array of other preventable health issues.  Is your nutritional plan optimized for the results you are seeking?

 ·         How Our Bodies Are Designed To Eat

  • A Review of How and Why We Get Fat in the First Place
  • Why Traditional Dieting Attempts Fail
  • How Our Metabolism Really Works – Law of Metabolic Compensation
  • Basic Understanding of the 3 Fuel Sources: Fats, Carbs & Protein
  • Why All Calories Aren’t Created Equal
  • Hormone Havoc – How Your Hormones May Be Making you fat
  • A Strategy for Resetting your Hormonal Response to Food

·         Which Diet Is Right For You: Paleo, Primal, Zone

  • How to Eat for Performance
  • Importance of Food Quality and Food Sourcing
  • The Role that Exercise Plays in Fat Loss

·         Putting It All Together – Where to Go From Here 

WOD 1
“Karen”
150 Wallballs for Time

WOD 2
With a partner
800m Run
600m Run
400m Run
200m Run

-One partner works while the other partner rests.

Thursday Conditioning WOD
8 x 300M Shuttle Sprint (300 to 200 to 400 to 200 to 300)
Rest :90s

Core
3 Rounds
20 KB Russian Twists
20 KB Sit Ups

Posted in crossfit by Goose. No Comments

Overcoming the Odds

Tim

Tim

Bring a Friend Day – THIS Saturday!
We had so much fun with it last time, we’re bringing it back! Saturday will be another Bring a Friend Day here at the box. We’ll be holding a partner workout during the 9:30, 10:30 and 2pm classes so that you can bring a buddy to WOD with. Bring anyone – a friend, coworker, significant other, family member.. anyone! They do not have to have prior experience with CrossFit. We’ll cover all of the movements in detail and make sure they have plenty of help. This is a perfect opportunity to bring in someone that has heard you blab about CrossFit and show them what it is all about. You will partner with your buddy, so you can cheer them on and help make their first experience a fun and positive one. There is no advance sign-up necessary, just make sure they arrive a few minutes early to fill out some paperwork.

What: Bring a Friend Day
When: Saturday, April 26th. 9:30am, 10:30am and 2pm classes
Where: Southie Green
Who: You and your friend!

Strength
Power Snatch
3-3-3-1-1-1

WOD
5 Rounds
15 Power Snatches (95,65)
10 Box Jumps (30,24)

Level 2 – (75,55),(24,20)
Level 1 -(65,35),(24,20)

Mobility Class:
Lower Body

Posted in crossfit by Retta. 13 Comments

Get Outside!

Dave

Dave

Paleo Challengers! A common obstacle you may encounter is the inability to satisfy your sweet tooth. Here’s a video link that walks you through the process of making paleo chocolate. It’s very simple to follow and the results are amazing. Keep it in the freezer and indulge whenever you feel the craving. Enjoy!

andrea parking lot

Not a posed photo..

Sun and shorts and crop tops! OH MY! The best season of the year is approaching and it feels pretty good (in my opinion, anyways). From now on, I will be spending my time when at CFS outside in the parking lot, getting in the way of people parking, and doing anything I can to avoid being inside. As we emerge from hibernation and stretch our legs, I urge you to take advantage of the extended daylight hours by testing your fitness outside of the box.

I think most of us can agree that we are feeling pretty darn good about the shape we are in and the physical progress made since beginning CF. Since we are all suckers for competition, I am challenging you to once again push yourself beyond your comfort zone. The CrossFit prescription is “constantly varied, high-intensity, functional movement.” This prescription is intended to pertain to your daily life, not just the hour spent in the box. With the warm weather approaching, it’s time to test how well the CrossFit medicine is working.

There are plenty of days when getting into the gym does not seem possible. But, this simply means that you have the opportunity to try out some fun exercises in a new environment (and get a nice tan).
- Find a hill, any hill, and run. Simple, right? If you are in Southie, check out G Street or National Street. Sprint, run, or jog on the way up, rest on the way down. On Sundays you can find me keeling over, in pain, at the bottom of the hill on National and Dorchester. That hill is kicking my butt!
- Tabata Swim! Apply your beloved Tabata workout to your relaxing day spent at the pool, lake, or ocean. Swim for 20 seconds, tread water for 10, and repeat. This is no joke!
- Stairs at any pace- fast or slow, walking or running- will leave your backside crying for a break. Find a a stadium or set of bleachers at your nearest high school or college, and let me know how you feel after performing a few sets. Live near Porter T station? The stairs in that station literally never end! Try running the bleachers at Harvard Stadium. For an added challenge, drop for 10 push-ups every 3 minutes.
- Play with your kids. When I am home, I am much more active because I’m trying to keep up with my brothers! They love to race, play tag, go on bike rides, and do obstacle courses. I usually lose, but that is not without lack of trying!
- Run as fast as you can for 20 minutes. You can do anything for 20 minutes! Run where? Doesn’t matter! Having no predetermined distance or route can be freeing and relaxing. Once 20 minutes is up, jog or walk back to your home base.
- Play a game while on your next run. Every time you pass a dog (or some other object, landmark, etc) sprint for 30 seconds. Playing these games not only makes me push myself harder, but makes the runs go by faster and feel less like work.

So whether you’re riding solo or on a trip with friends, venture outside and challenge yourself. Please remember to have fun and be grateful for what all that your body is capable of. If anyone wants a buddy, I am your gal! You can find me in the parking lot.

Strength
Front Squat
2-2-2-2-2

WOD
14 Minute AMRAP
10 Alternating Goblet Lunges (2,1.5)
15 Kettlebell swings (2,1.5)
20 Calories on the Rower

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

Ca$hout
Alternating Tabata
- Plank
- Hollow Rocks

Tuesday Conditioning WOD
Row 2000M
Rest 3 Minutes
Row 1500M
Rest 3 Minutes
Row 1000M
Rest 3 Minutes
Row 500M

Core
50 Hollow Rocks
25 GHD Sit Ups
50 Side Plank Raises

Posted in crossfit by Andrea. 6 Comments

Marathon Monday

Krystal

Krystal

We will be holding a reduced schedule in the morning and night by only running classes in Southie Green today.  There will be no 6am, 7am, 4:30, 5:30, 6:30 or 7:30pm.  The remainder of the day remains the same.  

Skill
Pull-ups
Butterfly pull-ups

WOD
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run
*Your time is your total time for all 5 rounds plus the 800m sprint.

Today we WOD to honor everyone who was impacted by the Marathon bombings last year. Make sure you sprint your heart out on that 800m run!

Level 3- (155,105)
Level 2- (135,85)
Level 1- (105,55),4 Rounds

Mobility Class:
Upper Body

Posted in crossfit by Retta. 3 Comments

Egg Hunt

 

Joe

Joe

We will be running a reduced schedule today for Easter Sunday.  Classes will be held at 8am and 9am only.  Yoga has been moved to 9am. There will be no Open Gym.  On Marathon Monday 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 google calendar.

Strength
Every Minute on the Minute for 14 minutes
Odd- 3 Strict Presses
Even- 3 Weighted pull-ups/Deadhang Pull-ups

WOD
50 Double Unders
50 Sit-ups
400m Run
40 Double Unders
40 Sit-ups
300m Run
30 Double Unders
30 Sit-ups
200m Run
20 Double Unders
20 Sit-ups
100m Run
10 Double Unders
10 Sit-ups

Level 2- 25-20-15-10-5 Double Unders
Level 1- Singlesx2

At Home WOD
“Deck of Cards”
- Pull out a card and complete number of reps until they 52 all gone
- Face cards are worth 10
- Aces are worth 20

Spade = Air Squat
Diamond = Burpee
Club = Hollow Rocks
Heart = Push Ups

Posted in crossfit by Retta. Comments Off