crossfitsouthie.com

Running Fran

Goose — Fri, 18 May 2012 00:00:32 +0000

Amy being Turkish Get-Uped at the recent KettleBell Cert we hosted

Skill
Pull ups
Turkish get-ups

WOD
400m Run
21 Thrusters (95,65)
21 Pull-ups
300m Run
15 Thrusters
15 Pull-ups
200m Run
9 Thrusters
9 Pull-ups

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

Cashin’ Out

christina — Thu, 17 May 2012 00:00:51 +0000

Gerry

Strength
Deadlift
3-3-3-3-3

WOD
3 Rounds
20 Goblet Reverse Lunges (1.5/1)
10 Handstand Push-ups
20 Kettlebell Swings (1.5/1)

Cash-out
50 GHD Sit-ups
50 Hip extensions

Break them up anyway you want. To be done as extra work. Time for the workout will just be the three rounds.

If it is your first time doing GHD’s stick to 30 situps, 30 hip extensions.

Level 2 – abmat sit-ups and supermans (1.5/1)
Level1 – abmat sit-ups and supermans (1/.5)

Throwdown Results and Other Events

Goose — Wed, 16 May 2012 00:00:10 +0000

Thank you to all of the volunteers this weekend. We most definitely could not have done it without you. You all are amazing.

Congratulations to all of the competitors, especially to those of you that were first time competitors. Pretty much every person that we talked to PR’d on their clean and jerk. Simply incredible. We are very proud of all of you. Thanks for participating and giving it your best.

The results before going into the last event can be found here. After the fourth RX workout the top 3 results were:

1. Bish
2. Mullins
3. Crowley

1. Mel Mott
2. Julie
3. Sarah Sinsac

I am really proud of our community, and I hope that we continue to participate in events as a large group. That being said, the next 2 weekends we have 2 big events and we need your support! First, the Harpoon 5-miler this Sunday and then the REGIONAL competition on memorial day weekend at the Reebok Headquarters.

Harpoon:

CrossFit Southie is teaming up with Harpoon at the Harpoon 5-miler this Sunday, May 20th to help raise money for the Angel Fund. The Angel Fund is a non-profit organization dedicated to supporting ALS investigations at the Cecil B. Day Laboratory for Neuromuscular Research, internationally recognized for its ground-breaking work in the fight against this devastating illness.

Corey Johnson works over at Harpoon and had the idea to get our community involved. The Harpoon races are always full with Southie residents who like to stay fit just like you and me. We want to give these people the opportunity to get a taste of CrossFit and show them how much fun we have.

There are two activities to sign up for:

1. Bet on the athletes: Every 15 minutes there will be a face-off between 2 athletes. To sign up for this you need to be an experienced crossfitter with pretty good form with most movements. A short WOD will be pulled out of the hopper and spectators will bet on who they think will take the wod. Winners will get some beer tickets, and possibly a t-shirt.

2. Participant Challenge: This will hopefully consist of a sandbag run, or a row, and burpees. 5 people can sign up at a time. They must make a donation to participate. I will need volunteers to run these heats, take down the best times, and receive the donations.

Please click here (just type your name into the bracket) to sign-up for a face-off or to volunteer at the tent. This is a really great opportunity to raise money for a good cause, show our local community what CrossFit is all about, and hang out with the CrossFit Southie crew. There will be lots of beers flowing, and I am sure as you can imagine…lots of entertainment.

Regionals:

This is the biggest competition of the year. Myself, Haley, Andrea, TJ, Maze and Gooseman will all be competing as a team on May 26th, 27th, and 28th. We have been training year round for this and we really would like to have as many supporters as imaginable at this event. I realize that a lot of you will be away for the long weekend, but if you are around please come support even if it is only for 1 hour, 1 day. We have a chance to make the top 3 and continue on to the crossfit games in LA. Let’s show the Northeast how strong our community is! Last year we all had a blast, it was really cool to watch.

WOD 1
3 Rounds
200m sandbag carry
20 Burpees

Rest no more than 10 minutes.

WOD 2
Row 2000m

Journaling

aaron — Tue, 15 May 2012 00:00:19 +0000

“OK everyone, we are going for a 3RM today on the platforms, so let’s get to work”…

Ever hear this and say to yourself “what the heck is a 3rm?”. If this and other things about weights and knowing how to scale when doing barbell movements confuse you, this article on journaling is for you.

Journaling means recording your workouts, lifts, and sometimes what you ate and how you slept in a journal each day. Some people just use old school composition books, others use a more personalized one of their choosing, and we sell awesome ones here at CF Southie. It is an important part of CrossFit for a couple reasons. The main reason is

First, knowing what you did in the past is important for knowing what to do on a given day. When we do the lifts for strength we rotate between different rep schemes for the same lift. Something like a 3 rep max means your maximum weight for a set of 3 reps for that given lift. If you know what your previous max is for a certain rep scheme it will help you decide what you want to start with and what you want to shoot for on a given day. Then you will be able to plan out your sets and hit a new PR, or at least go for one, each time. This not only makes your time spent in the gym more productive but also makes it more fun since you know what you are gunning for each time you come in.

Another reason journaling is important is because CrossFit is all about tracking your progress. Everything we do has comparable and measurable results. We measure fitness as your ability to do work in a certain amount of time. If you can do more work in a certain workout that you tried a few months before, either by more reps or weight or a lesser scale, then we consider that an improvement in your fitness level. Pure and simple. Journaling and tracking holds us accountable for our work in the past and what we are trying to do each time we are at the box. Keeping an accurate journal gives you a good feel for where you are making progress, again making better use of your time and making the whole process more fun.

Along with this, journaling and tracking keeps an accurate portrayal of where you are making progress and where you are not. Then you know where your weaknesses lie for when you want to get some extra work in during open gym or before or after class. It also helps for when you need to decide what to do for a scale in a workout.

All in all keeping a journal of each day makes your experience at CrossFit Southie more enjoyable. Seeing your progress on the pages of the past makes all the hard work worth while, and if you are struggling with something it makes working on it much more manageable.

Ask any of the coaches where to buy a journal or for help setting yours up!

Strength
Hang Squat Clean
2-2-2-2-2-2

WOD
“Elizabeth”
21-15-9
Squat Cleans (135,95)
Ring Dips

Level 2- (115,75)
Level 1- (95,45)

Skill of the Week

Goose — Mon, 14 May 2012 00:00:56 +0000

Every week we are going to be focusing on a different skill. During Open Gym hours coaches will lead the group and provide guidance on how to get better with these skills. This week we are focusing on getting each and everyone of you inverted and balancing on your hands. No matter where you are with your hand balancing we are here to help you get better. We can help you kick into your first handstand against the wall, help you scale hspu’s with bands or boxes, teach you how to kip the HSPU, get comfortable with walking on your hands, etc.. Show up to open gym and we’ll have you walking on your hands in no time.

Skill of the Week
Handstand walks/HSPU/Kipping HSPU

Warm-up
7 minutes AMRAP of
30 hollow rocks
20 plank ups (10 each arm)
10 side plank hip raises with leg abduction

Strength
Push-press
3-3-3-3-3

WOD
10 Minute AMRAP
10 Sumo Deadlift High-Pulls (75,55)
10 Push-Presses
10 Box Jumps

Level 2 (65,45)
Level 1 (45,35)

The Mother Crusher 2012

Goose — Sun, 13 May 2012 00:00:54 +0000

Happy BirthDay Jess!

WOD
3 Rounds
Run 200m
10 toes to bar

Rest 1 minute

2 Rounds
Run 400m
30 Ring Push-ups

Rest 1 Minute

Run 800m
50 Wallballs

No Scheduled Classes Today. Intro Class is Canceled.

Amy — Sat, 12 May 2012 00:00:23 +0000

Please be considerate of our neighbors’ parking today. CES is open until 12, please do not park in their spots or block their enterance. Carpool if you can. You can park along the BCBS fence, but please make sure that the 400m path is in no way blocked. All of dorchester ave is street parking and Hilti is closed over the weekend so that is all fair game. The last thing that you want is to be half way through one of the events and have to stop to move your car. Please relay this to friends and family as well.

Throwdown Itinerary

Volunteers and Judges arrive- 8am
Judges Meeting 8:15am- 8:25 Cover all standards for first 3 workouts
Volunteer/Judges gathering- 8:30- Will cover more details about the day’s flow
Athlete Briefing 8:30am- Cover all standards for first 3 wods
Opening announcements- 8:50am
WOD 1 Start-9:00am
WOD 2 Start- 10:30am
WOD 3 Start- 11:55am
BBQ Begins- 1:00pm
**There will be a final WOD for the top 6 men and top 6 RX women following the third WOD**
Click here to see your heat assignments and stations for WODs 1-3.These heat assignments may have changed since you last looked, so you may want to double check your heat.

Athletes you must be present at the 8:30 athlete briefing to compete. We will be covering all of the standards then. Thanks!

Event 1
7 minutes to establish 1 RM Clean and Jerk

Event 2
5 Rounds
10 Front Squats (135,95)
30 Double Unders
8 minute cap

Level 2 (115,65), 15 Double Unders
Level 1 (95,45), 60 Singles

Event 3
One time through
400m Run
30 Pull-ups
30 Box Jumps (24,20)
30 Burpees
30 Kettlebells Swings (2,1.5)
200m Sandbag run
12 minute cap

Level 2 (1.5,1)- Blue band
Level 1 (1,.25)- Green band or jumping

Some things to take note of:

The warm-up area will be in Southie Orange. There will be NO structured warm-up. You are on your responsible for warming up on your own and please make sure you do so adequately!
There will not be a jump rope in your station for workout 2. Make sure you supply your own jump rope at the proper length, or find one at the box to use prior to the start of your heat.
You will have a judge for every workout, please be nice to your judge If they say “no rep” it means it doesn’t count. We will be covering standards at the athlete meeting at 8:30am and we will be strict about upholding those standards.
You are doing 3 workouts! Bring some recovery food with you. Something with sugar like fruit or a larabar , or a protein shake will help your energy level and recovery. Please prepare, it will help your performance.
We will have lots of food for the BBQ. If youcan contribute something yummy and fun that would be great!!
Remember the purpose of this event is to have fun! So pleeease just do your best and have a blast.

No Classes Tomorrow or Intro Class

Amy — Fri, 11 May 2012 12:22:58 +0000

Due to the throwdown there will be NO regular classes tomorrow. Even if you are not competitng or volunteering please come by and hang out! The BBQ starts at 1pm and all are welcome

Competitors- you are more than welcome to bring your spouses, kids, boyfriends, girlfriends, roommates, friends, co-workers, and so on to demonstrate how badass you are.

Interested Newbies- There will be an intro class on Thursday 05/17 and Saturday 5/19.

GET EXCITED!!!

Internal Throwdown Tomorrow!

Amy — Fri, 11 May 2012 00:00:14 +0000

Last Monday Brogan and I made a deal that if he finished the WOD faster than the fastest RX time on the board, then I would ride his bike with his awesome helmet to the 400m line and back.

As you can see, he did it!

Here’s more from the big BRO…

Just wanted to write a note to explain what I’m calling “my turbo week of training.”

Last week I had given up on a race that I’d be doing on Saturday because I hadn’t done enough road miles. Because of this point of view I decided to train two times per day so that I could honestly say that the race was simply a training run and that the results could be whatever and I’d be happy.

Every morning I raced stairs at Harvard, ran miles around the Charles River, and found every PM with you guys in Southie. Throughout the week I posted to PR’s one of which has made the board in your gym (Kelly). In attempting to really layer on the training, I started to see that I was actually have a pretty amazing week. The Harvard Stadium “tour,” a longtime favorite FREE workout where you run up the seats and down the steps of all 37 sections for time, was flying by. Posting a 19:38 I hit my August goal of breaking 20 minutes. Again, I was feeling amazing.

Friday I ran from my house in Central to Berretta’s class where he helped me through my first assisted muscle ups on the bar. With a gym packed many times per day with guys and gals who can do these unassisted on rings I wasn’t able to get too loud about how pumped I was but… I WAS FUCKING PUMPED. Went off to work, got a few hours of sleep (2), and left for Bear Mountain, NY at 4:00AM solo to meet a childhood friend who would be my only teammate for the four person Marathon Relay that was a part of The North Face Endurance Challenge.

Nick took off into the woods for the first of 4 legs of the race. When he came out roughly 40 minutes later there was no one in sight. We were in front. I took the race chip from him and headed into the woods and up the mountain for my first of two sections of the shared 26.2 miles. Again, all teams in the event had four members – stupid and a little cocky, we decided to take it on ourselves. Nick ran sections 1 and 3, while I took on 2 and the final loop.

We ended up staying out in front and I crossed the line with our team’s time of 3:11 min for what The North Face is calling 5 of 5 stars for difficulty, elevation changes, and a number of other rankings.

I’ve posted my photos on a public album on Facebook. They are pretty hilarious (belly shirts, getting our medals from Dean Karnazes, and so on).

I’m telling you all of this because I was and am very proud of how last week unfolded. 2 PR’s, a name on the board at Southie, and Nick and I standing on a podium with two gold medals around our necks.

Training or racing can be one in the same. I guess this is why you guys have so many badass fuckers that come to your space every single day.

I know that I joke roughly 85% of the time but I wanted to share my journey and thank you all for the extra push last week and walking me through an amazing week.

It was a good lesson in “not over thinking the training” and how sometimes “more is a good thing.”

In other news…The internal throwdown is tomorrow!! If you have not paid yet you MUST pay before Saturday or you cannot compete. We are still waiting on money from quite a few people. There have been some changes to the heats, so make sure you re-check your heats at some point today or tomorrow morning.

Rundown:

Volunteers and Judges arrive- 8am
Judges Meeting 8:15am- 8:25 Cover all standards for first 3 workouts
Volunteer/Judges gathering- 8:30- Will cover more details about the day’s flow
Athlete Briefing 8:30am- Cover all standards for first 3 wods
Opening announcements- 8:50am
WOD 1 Start-9:00am
WOD 2 Start- 10:30am
WOD 3 Start- 11:45am
BBQ Begins- 1:00pm
**There will be a final WOD for the top 6 men and top 6 RX women following the third WOD**
Click here to see your heat assignments and stations for WODs 1-3.

Athletes you must be present at the 8:30 athlete briefing to compete. We will be covering all of the standards then. Thanks!

Some things to take note of:

The warm-up area will be in Southie Orange. There will be NO structured warm-up. You are on your responsible for warming up on your own and please make sure you do so adequately!
There will not be a jump rope in your station for workout 2. Make sure you supply your own jump rope at the proper length, or find one at the box to use prior to the start of your heat.
You will have a judge for every workout, please be nice to your judge If they say “no rep” it means it doesn’t count. We will be covering standards at the athlete meeting at 8:30am and we will be strict about upholding those standards.
You are doing 3 workouts! Bring some recovery food with you. Something with sugar like fruit or a larabar , or a protein shake will help your energy level and recovery. Please prepare, it will help your performance.
Remember the purpose of this event is to have fun! So pleeease just do your best and have a blast.

Strength
Overhead squat
5-5-5- Strict sets
Rest 2 minutes between sets

WOD
Row 500m
10 Hang Squat snatches (95,65)
10 Burpee Pull-ups
Row 400m
8 Hang Squat snatches
8 Burpee Pull-ups
Row 300m
6 Hang Squat Snatches
6 Burpee Pull-ups
Row 200m
4 Hang Squat Snatches
4 Burpee Pull-ups
Row 100m
2 Hang Squat snatches
2 Burpee Pull-ups

Level 2 (65,45)
Level 1 (45,25)

4 fun rounds

Goose — Thu, 10 May 2012 00:00:20 +0000

Skills
Double unders
Dragon flags
Hollow Rocks
Side plank raises

WOD
4 Rounds
50 Double Unders
30 Wallballs
10 Deadlifts (275,185)

Level 3 – (225/155)
Level 2 – 25 Double unders, 20 wallballs, (185,135)
Level 1 – 50 Singles, 15 wallballs, (135,95)