For those of you that selected pay in person, please make sure you do so before Saturday.

Saturday’s 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- 11:45am
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!

Event 1
7 minutes to establish 1 RM Clean and Jerk

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

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

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

Strength
Clean and Jerk
2-2-2-1-1-1

WOD
5 minutes AMRAP
Clean and Jerks (135/95)

Rest 1 minute

4 minute AMRAP
5 Clap Push-ups
10 air squats

Rest 1 minute

3 minute AMRAP
6 jack knives
12 lateral barbell jumps

L2/L1 Hand Release Push Ups

Pete!

Skill
Pose Running drills

WOD
3 Rounds
Run 800m
rest 2 minutes
Run 400m
rest 1 minute
Run 200m
Rest 3 minutes

Level 2- 2 Rounds
Level 1- 2 Rounds 400,200,100m

Grab a white board and keep track of your times. Make sure you rest the exact amount of time allotted. Subtract 15 minutes for your total time (if RX).

Strength
Back Squat
3-3-3-3-3

WOD
15-12-9-12-15
Thrusters (95,65)
Toes to bar

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

Mr. Mooch dominating wallballs

There will be no Yoga today. Today is  your last chance to sign up for the internal throw-down on May 12th, click here to register.

Strength
Power Snatch
2-2-2-2-2

WOD
12 minute AMRAP
3 Power Snatches (135,95)
7 Handstand push-ups
250m Row

Level 2 – (115,75)
Level 1 – (75,35)
ADV – (155/105)

Coach Lando leading class

*Schedule Update* – Classes today will be held in Southie Green only.  We will have and 8am, 9am, 10am, 11am, noon INTRO class, 1pm Open Gym and 2pm and 3pm class.  8am competitor class will run alongside the 8am all levels.  Yoga is canceled on Sunday but all CrossFit classes remain.  Sunday is  your last chance to sign up for the internal throw-down on May 12th, click here to register.

WOD
4 Rounds
200m run
20 pull-ups
200m run
20 Sit-ups
200m run
20 Burpees
200m run
20 Walking Lunges

Level 2- 3 Rounds/15 reps
Level 1- 3 Rounds/10 reps

Haney

*Weekend Schedule Update* – We are hosting a kettlebell cert this weekend in Southie Orange.  Classes on Saturday will be in Green only.  We will have and 8am, 9am, 10am, 11am, noon INTRO class, 1pm Open Gym and 2pm and 3pm class on Saturday.  Yoga is canceled on Sunday and all CrossFit classes on Sunday will be held in Southie Green.

In the fall of 2009 CFNE had a team competition. 2 guys and 1 girl. Goose was on a team for CrossFit Boston with EC Synkowski and Mike Giles. I stood on the sidelines watching in awe….I will never be there I thought to myself. I was still working on my pull-ups, my strength movements were lacking, and my skills such as double unders and oly form was non-existent. I would never compete.

A few months following that competition my friend Melissa and I were told about the “NE sectional” that was going to be held in March. We had just received our level 1 certificates and decided that together we wanted to take it to the next level. We figured that it would benefit us to have a common goal-to compete at the NE  sectional.We had 3 months to train and a lot of the gymnastic movements and RX weights we had not tried before. I will never forget the 7am weekend workouts at CFB. A lot of the time it would just be myself, Goose, Alec, and Melissa, which is how we got to know Alec well enough that he became our first CrossFit Southie coach. We were dedicated and determined. We knew that we would be mixed in with women way out of our league, but our goal was to complete the workouts and to hopefully not finish last.

WOD 2 -”fast and furious” it was called. 3 rounds,20 box jumps, 20 C2B pull-ups, 20 Wall Balls (higher than normal target). Womp Wommmp…I had never done a chest to bar pull-up before, never-mind 60. My parents were there, my friends from our box were watching, and one at a time I wiggled my chest to the bar. I still remember everyone’s faces looking up at me, you could tell that they felt bad because I was fighting as hard as I could to get through the pull-ups. I was finishing my first round at the same time as the top women were completing the workout. I finished pretty close to last, if not last in that event. As disappointed as I was, it was my first time doing chest to bar pull-ups and I completed 40! On events 1 and 3 I had better finishes, and the final workout was my best event by far. I thought my placing  in the final workout would be enough to slide me into the top 30 and allow me to qualify for Regionals.  But unfortunately, I ended up missing out by one spot. I was devastated. Couldn’t fight back the tears! Suddenly I wanted this so bad.

That year they had a waiting list for the regional. If women dropped out to go team they would let the next in line through. I got an email asking if I wanted to compete at the regional and I almost lost my mind with excitement. I trained my butt off until the regional that June. I ended up placing 24th for the Northeast AND there were chest to bar pull-ups in the first event!

My first experience though hard at the time, made me stronger in the end. If you told me back then that today would be qualifying as an individual out of a 1500+ female competitor pool I would never have believed it. I certainly wouldn’t have thought that I would be on a team that had a real shot to make it to the CrossFit Games either. None of this would have happened if I hadn’t put myself out there for my first competition, and I encourage all of you that have never competed to sign up for the internal throwdown next weekend-May 12th.  This is your chance to compete at your own gym with people you are familiar with. We have offered 3 different levels to try to accommodate everyone. There will be no other classes scheduled for Saturday, May 12th so why not join the fun! We have 70 individuals signed up so far, but we would love to see more! Click here to register. Registration closes on Sunday evening. The WODs will be released on Wednesday night. If you need to change your division or would like to volunteer please email amy@crossfitsouthie.com.

One more thing. The cookout/social will begin after the final event, which should be around 1pm. We will be grilling burgers and chicken, but we would love to have some other contributions. Ideally, we would like to contribute most of the registration money to prize money for the top finishers. If you are able to contribute some fruit, a salad, side dish, or paleo dessert please post to comments so we can get an idea of what we still need. Thanks guys! This is going to be a great event!

Strength
Deadlift
5-5-5-5 Strict Sets

WOD
5-4-3-2-1
Muscle-up
Wall Climb
Double Unders x10

ADV- one 15ft Rope climb at the completion of each round

Goose – 8:47 ADV

We have two CrossFit Southie athletes participating in the Haymakers for Hope and they are set to fight each other!!! The best part is, they’ve never even met, how awesome is that? Two CrossFitters from the same box (obviously both beasts) going toe to toe, all in the name of charity! Fight night is Thursday May 17th, at the House of Blues. There are 13 different bouts on the card, all first time amateur fighters. Each person fighting has pledged to raise a minimum of $2,000. The whole event is a non-profit fundraiser for Dana-Farber Cancer Institute. More info can be found here (http://haymakersforhope.org/)

Skill
Gymnatic wod
Every minute on the minute
2 deadhang pull-ups
3 strict toes to bar/hanging straight leg raises
4 Plank ups each arm

WOD
Every minute on the minute for 10 mins without dropping the bar
1 strict press (115,80)
3 Push-presses
5 Push-jerks

*if the bar is dropped between movements the penalty is a burpee lateral jump before picking the bar back up

Level 2 (95,65)
Level 1 (65,35) 1,2,3
ADV- (L pull-ups) (135/95)

Musical medballs!

*Weekend Schedule Update* – We are hosting a kettlebell cert this weekend in Southie Orange.  Classes on Saturday will be in Green only.  We will have and 8am, 9am, 10am, 11am, noon INTRO class, 1pm Open Gym and 2pm and 3pm class on Saturday.  Yoga is canceled on Sunday and all CrossFit classes on Sunday will be held in Southie Green.

WOD “Kelly”
5 rounds
400m Run
30 Box jumps (24,20)
30 Wall ball shots (20,14)

Level 2- 20 reps, 4 rounds
Level 1- 15 reps, 3 rounds

IN HOUSE THROWDOWN! Yes, it is the event you have all been waiting for- a CrossFit Southie exclusive individual competition. This is going to be a great day and we hope that we get a lot of participation since we are doing it all just for YOU!!!!   There will be a men’s and a women’s division separated by ability levels, even if you are a newbie you are encouraged to take part.  There is no excuse not to sign up!  There will be 3 different WODs over a 4-5 hour period, followed by a BBQ. The event is Saturday, May 12th starting at 9am. We are looking for volunteers and judges, if you can commit please email Amy at amy@crossfitsouthie.com. There is a $25 buy-in for competitors. The money will go towards food and bevys for the after party and competitor winnings. If you would like to register please click here.

There are listings below for each division indicating the specific weight and movements that competitors are expected to perform.
RX – (70/53) Kettle Bell Swings, 135/95 Front Squat, Unassisted Pull ups, Proficient at Double Unders
L2 - (53/35)KBS, 115/65 FS, blue band pull ups, can manage double unders
L1 - (35/25)KBS, 95/45 FS, green band pull ups, single unders

Hi Chris and Amy,

-Lauren

Strength
Hang Power Clean
2-2-2-2-2

WOD
One time through
1000m row
25 Pistols (alternating/total)
15 Hang Cleans (225,135)

Level 3 (185,115)
Level 2 (135,95)
Level 1 (95,55)