Beanstalk Beatdown

Mel

Mel

Paleo Challenge Update
Only a few days of the challenge left.. stay strong! We are very impressed with how many people have committed to the challenge this time around and stuck with it for the full 6 weeks. That is no easy task!

The last official day of logging points will be on Friday, October 31 and benchmark retesting will start this Thursday and continue into next week. Just because you no longer have to log your food into the website anymore, it’s best to stick with the challenge rules through all of your Benchmark retests. The worst thing you could do would be to have an epic cheat meal, booze it up all weekend, and then come in and have to do Christine or sprint a mile. Yuck! Benchmark dates & weigh-in times are below so you can plan accordingly. We can’t wait to see your results!

Benchmark Retests
Thursday 10/30 – Fran
Monday 11/3 – Christine
Wednesday 11/5 – 1RM Clean & Jerk, 1 Mile Run

Weigh-ins/Measurements
Saturday 11/1, 9:30-1:00pm
Tuesday 11/4, 5:30-8:30am & 5-7pm
Wednesday 11/5, 5:30-8:30am & 5-7pm

Calling All Judges!
We are getting closer to our goal, but we still need judges for the Southie Showdown!! Judging is an awesome way to get involved in the competition without actually competing yourself. You’ll have a front-row seat to all of the action and will meet CrossFitters from all over the area. All judges receive a t-shirt and lunch from Paleo Power Meals. With 275 athletes competing, we need all hands on deck! Thank you in advance for your help! If you are available to help at any point on November 8 & 9, please click HERE to sign up. 

Skill
Rope Climb

WOD
3 Rounds
1 Rope Climb
15 Toes to Bar
45 Double Unders
Then
2 Rounds
1 Rope Climb
15 Ring Dips
45 Double Unders
Then
1 Round
1 Rope Climb
30 Kettlebell Swings (2,1.5)
45 Double Unders

Level 2- 10 T2B,20 DU, 1.5,1
Level 1- 10 T2B, 65 singles, 1, 0.75

** Please remember to wear pants, long socks, or any type of protection for the lower leg to help prevent rope burn **

Mobility Class:
Calves + Forearms

Posted in crossfit by Retta. 12 Comments

Forced Roundage

Birds Eye Stretch

Birds Eye Stretch

Skill
Handstand Push-ups

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

-In between sets complete 10 hip extensions on the GHD

WOD
12 min AMRAP
3 Power Cleans (185,115)
6 Handstand Push-ups
12 Wallballs

Level 3- (165,100)
Level 2- (125,, 80)
Level 1- (95,95)

At Home WOD:
5 Rounds
2 Wall Climbs
12 Air Squats
24 Sit Ups

Posted in crossfit by Retta. Comments Off

Close to the Vest

Row Hard

Row Hard

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

WOD
5 Rounds Each for Time
400m Sprint
15 Chest to Bar Pull-ups
12 Box Jumps
9 Burpees
Rest 2 Minutes

-Report your fastest and slowest round

Level 2- 10 C2B Pull-ups
Level 1- 4 Rounds- 10-8-6

Posted in crossfit by Retta. 2 Comments

Saturday 10/25 – Olympic Lifting Class

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Warm up
10 Front squats
10 Press with feet in split jerk stance
10 Cleans

Mobility
Hip & Quad rolling

Clean
5 x 3 @ 65%

Split Jerk
4 x 2@ @ 70%

Front Squat
5 x 3, ascending

Cashout
Hip Extensions, 2 x 10

Posted in Oly by Retta. Comments Off

Robustness

Brit

Brit

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Strength
Front Squat
5-10-15-20

WOD
500m Row
21 Shoulder to Overhead (115,75)
21 Toes to Bar
400m Row
15 Shoulder to Overhead
15 Toes to Bar
300m Row
9 Shoulder to Overhead
9 Toes to Bar

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

Posted in crossfit by Retta. 14 Comments