Paleo Benchmark: “Christine”

Liz

Liz

Just a reminder, we’ll be taking baseline measurements for the Paleo Challenge this morning form 6:30-8:30 and from 5-7pm tonight at the desk in Southie Green. Make sure to stop by! Also, be sure that you join the CrossFit Southie Paleo Challenge Facebook group! It’s a great way to stay up to date on all important info and an even better way to stay connected with other participants. Ask questions, share recipes, etc. Click HERE to join!
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Free samples at the desk..try it out today

Free samples at the desk..try it out today

CFS has partnered with GamePlan nutrition for all your supplement needs.  Gameplan provides the best supplements available and they come delivered right to your door.  No need to go out to the supplement store, let the best products come to you and go through the CrossFit Southie GamePlan page to receive a 10% discount.  If you would like to try some of the products out, swing by the desk after your WOD.  We have some free samples.

Paleo Benchmark #4 (20 min cut off)

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24,20)

Level 2 -3/4 Bodyweight
Level 1 – 1/2 Bodyweight

Conditioning Class: WOD
Parking Lot Suicide Sprint x 8
Rest 90 seconds between efforts

Conditioning Class: Stretching/Core
5 min banded hip & IT band stretching
Then 100 hollow rocks

Posted in crossfit by Goose. 17 Comments

Give Me Strength!

Pre-WOD Mobility with Bish

Pre-WOD Mobility with Bish

Strength
Back Squat
2-2-2-2-2

WOD
30s work:30s Rest
1. Double Unders
2. Medicine Ball Cleans (20,14)
3. Sit-ups
4. Airdyne / Rower (calories)
5. Kettlebell swings (1.5,1)

Complete 4 Rounds for Max Reps at each station, then rotate. No additional rest between stations.
-your score is the sum at all 5 stations.
5 Double Unders=1 Rep

Level 2- (1,0.75)
Level 1- (0.75, 0.5)

Mobility Class:
Ankles + Calves

Posted in crossfit by Retta. 8 Comments

Wednesday 9/17 – Olympic Lifting Class

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Are you following CFS Oly on Facebook? Join the group and stay connected with the crew. Post your results, share videos, and see some sweet video montages made by Candice! Click here to join.

Warm Up
15 Burpees for max height
Then with a PVC:
10 Pass throughs
5 Around the worlds each direction
10 Pass throughs in bottom of squat
10 Sots press

Mobility
Chest & Shoulder Roll w/ Softball

Snatch
6 x 2 @ 80%

Snatch Pull
6 x 1 @ 100%+

Cashout
3 x 10 Weighted Hip Extensions

Posted in Oly by Retta. Comments Off

Paleo Benchmarks: “1 RM Clean & Jerk” – “1 Mile Run”

Mary

Mary

Just a reminder, we’ll be taking baseline measurements for the Paleo Challenge this morning from 6:30-8:30 and from 5-7 pm tonight at the desk in Southie Green. Make sure to stop by! If you can’t make it today we will also be taking measurements on Thursday evening and Friday morning.  Also, be sure that you join the CrossFit Southie Paleo Challenge Facebook group! It’s a great way to stay up to date on all important info and an even better way to stay connected with other participants. Ask questions, share recipes, etc. Click HERE to join!

Paleo Benchmark#2
Work up to a 1 RM
Clean and Jerk

Rest as Needed

Paleo Benchmark #3
1 Mile Run for Time

Conditioning Class: WOD
6 Rounds:
1 min rowing (max cal)
1 minute burpees
1 minute double unders
Rest 1 minute

Conditioning Class: Core
3 rounds
:30 on, :15 off
- Plank Ups
- V-ups
- Bicycle Abs
- Hollow Hold

Posted in crossfit by Goose. 23 Comments

Paleo Benchmark #1: “Fran”

Eyes on You

Eyes on You

Save the Date: Saturday October 11… 4th Annual Photo Scavenger Hunt!
Please join us for our 4th Annual Photo Scavenger Hunt! What the heck is this?…let me explain. On October 11th at 9 am we will gather into groups of 5-7 people based on ability level. We are meeting at the Park Street T station. Each group will need one smart phone, and you will have 90 minutes to capture pictures of the movements listed below at different Boston landmarks of your choice. You must travel on foot, no transportation! If you are not a strong runner, we will group you with others of a similar ability level so that you will not feel pressured to run further than you feel comfortable. However, keep in mind that this is your workout for the day. This is supposed to serve as an endurance WOD. In the past one group hit up the South Bay Center, while another group went down to Fenway park, and the third group hit up the North End. Many of the coaches will be participating too! You don’t want to miss out, it is a great opportunity to get to know people!

The movements are listed below, you can capture other movements in addition to these:
* Handstands
* L-sits
* Pistols
* Box jumps
* Overhead squats
* Pull-ups
* Burpees
* Kettlebell Swings

We want you to be as creative as possible. Try to use props, use tourists, create scenarios, quick videos, KB swings with gallons of milk, make this entertaining. When was the last time you explored the city on foot? You will have 90 minutes to complete this task, and trust me it will be a hell of a workout. The group that has the the best set of pictures will win. This event does not count towards your weekly total for classes. Everyone is welcome, and don’t forget to wear your Southie gear!

If you’d like to participate, please click HERE to sign up!

Paleo Benchmark #1 (10 min cap)
“Fran”
21-15-9
Thrusters (95,65)
Pull-ups

Level 2 (75,50)
Level 1 (65,35)

Fran Comments/Times from 9/9/13

Ca$hout
30-20-10
Hollow Rocks
Side Plank Raises (15 each side, 10 each side, 5 each side)

Mobility Class:
Quads + Leg Work

Posted in crossfit by Retta. 22 Comments