Wednesday 8/27 – Olympic Lifting Class

Load the Hips

Load the Hips

Warm Up
10 Hang muscle cleans
10 Front squats
10 Push press
5 Clean & jerk

Partner front rack stretch
Behind the neck front rack stretch

Power Clean
4 x 2 @ 80%

Clean & Jerk
4 x 3 @ 80-85%

Front Squat
5 x 3 @ 80%

50 Hollow Rocks

Posted in Oly by Retta. 4 Comments

River Boat Gambler

Set Goals. Achieve Them.

Set Goals. Achieve Them.

GET EXCITED!!!! Crossfit Southie’s 2nd Annual Pub Crawl is just a few weeks away! We will kick off the crawl at Causeway BBQ down in the Financial District and then travel to three additional bars down in that area. This is the perfect opportunity to get to know some of your fellow members so please plan to join us on Saturday, September 6th starting at 1pm. We will post updates and details as we get closer to the event.

A few words from Coach Ham… So as I am bee-bopping around on the interwebs recently, I stumbled across a Forbes article about mental toughness where the author described its six elements. The terms “mental toughness”, “strength”, “resiliency”, etc. are often thrown around in the military. There is a serious problem in the military with suicide and everyone is trying to find out ways to combat it. So these sorts of topics interest me, and while I’m not here to talk about combating suicide, I believe some of the ways to enhance one’s mental toughness in the gym transcend real life. So let’s listen to the mind of someone who is about to do “Grace” and how they mentally tackle 30 Clean and Jerks (135/95):

See it and believe it. 3…2…1…GO! Clean and jerk, clean and jerk, clean and jerk, clean and jerk. Ok, good… that’s four solid reps. Last month I did “Grace” I only used 115lb. Jeez, I actually only started that time with four reps too. Ok, I can do it. I am going to get four more reps right now. Just need to get to four, that’ll be eight and I’ll be almost a third done. Man it’s only been :22 seconds. Ok visualize the movement; I can see it in my head. Big deep breath, exhale. One more time. Go, clean and jerk, clean and jerk, clean and jerk, clean…..and….jerk. Drop it. Eight down.

Seek the good stuff and get fired up. Clean and jerk, clean and jerk. I’m at ten. 30% done. That last rep was a little funky though. Four more brings me to nearly half. Oh crap, here comes Chuck. Strong midline, neutral spine, shoulders back. This is the starting position I am looking for. Explosive hips. Here we go, four more. Clean and jerk, clean and jerk, clean and jerk, clean and jjjjerrrkkkk. Four..phew..phew..teen. Those cleans felt easy. I was explosive. That’s what they mean. I felt that. Ok, I can do that again. Explosive hips. Here we go…clean and jerk, clean and jerk, clean and jerk, clean and jerk. Eighteen. Four minutes. I can PR this today, but I need to hurry.

Build resiliency outside of comfort zones. To this point, I have linked my reps together, but if I am going to go for it, I need to pick it up. It’s time to get dirty. Clean and jerk, clean and jerk, clean and jerk, clean and jerk, clean and jerk. Five more. That’s 23. No rest. Clean and jerk. Six more left. Deep breath. Exhale. Starting position is good. Check. Go. Clean and jerk, clean and jerk, clean and jerk, clean and jerk. Drop. Pick it up. Clean and jerk. Drop. Clean and jerk. Done. 5:45. PR.

So to recap this 5 minutes and 45 seconds of mental toughness. See it and believe it. You need to visualize your own capability. I picked Grace because I think the visualization aspect of mental toughness pays dividends in a lot of the strength programming, but Grace is a fun mixture of a heavier weight in a metcon. See yourself in success. Then do it. See the good stuff. Build off of good reps. Recreate that feeling when you catch a good snatch. Then get fired up about it. Lastly, try to build resiliency outside the comfort zones. In this case, the athlete was working on mostly sets of 4, but by the end, the athlete linked five together. Then a bunch of singles. Try to do this throughout workouts. Win small battles, you’ll eventually win the war.

Every minute on the Minute for 10 Minutes
1 Clean and Jerk
-Ascend in weight. The last 2 lifts should be near or at your max.

14 Minute AMRAP
7 Squat Clean Thrusters (115,80)
14 Toes to Bar
21 Double Unders

Level 2 (95,65), 10 Double Unders
Level 1 (75,45), 10 Attempts

Conditioning Class: WOD
200m Run
400m Run
600m Run
800m Run
600m Run
400m Run
200m Run
Rest 1:1

Conditioning Class: Core
2 Rounds w/ a Medball:
20 Russian Twists
10 V-Ups
10 Knee Tucks
20 Plank Ups

Posted in crossfit by HAM. 3 Comments

Partner Up

Apparently you gotta straighten those arms Dan!

Apparently you gotta straighten those arms Dan!

Semptember Bootcamp is just around the corner!
The next session of CFS Bootcamp will begin on September 3 and run through the 29th. If you’ve got friends who are on the fence about CrossFit, this 4-week bootcamp would be a great way to introduce them to the CrossFit Southie community. Maybe your significant other just doesn’t quite understand what you’re so obsessed with? Bring them in!

This is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average bootcamp, but less intense than CrossFit. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. There will be no barbells, and the smaller group will be less intimidating to newcomers. Tell your friends! For more details and to sign up, click here.

Partner WOD
1200m Run with Medicine Ball (Switching off)
50 Medball burpee tosses 10′
2000m Row (switching every 250m)
50 Hang Power Snatches (115,80)
1200m with medicine ball. (One partner needs to be constantly carrying the ball. Both partners are running the full 1200m)

Level 2- (95,65)
Level 1- (75,45)

Mobility Class 7-730pm:
Test & Re-test

Posted in crossfit by Haley Byrnes. 4 Comments

Sunday Funday

Gwen & Emily

Gwen & Emily

Just a reminder, Endurance Class is this morning at 9am. Come work on your running technique and speed with Sebastian!


12 Minute AMRAP
15 Shoulder to Overhead (95,65)
20 Box Jumps

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

At Home WOD
3 Rounds
40 Sit Ups
30 Air Squats
20 Push Ups

Posted in crossfit by Retta. 1 Comment

The Book of Fitness Pyramidization



1000m Run (2 Loops)
30 Pull-ups
20 Front Squats (135,95)
10 Wallclimbs
20 Front Squats
30 Pull-ups
1000m Run (2 Loops)

Level 2 (115,75), 5 wall climbs
Level 1 (95,65), 15 Hand release push-ups

**Please do not wear Oly shoes for the wall climbs. Also, please no wall climbs on the CFSouthie Mural in Southie Green**

Posted in crossfit by Retta. 1 Comment