Apr 12
30

Ab Pectore!

Hey Goose,

I’m just a few months away from my 1 year anniversary at Crossfit Southie and I’ll be the first to attest that I may not attend as often as most. Twice per week is about as much as my schedule allows. Trust me, I would go daily if I could and when I do go, I try my best to give it my ‘all’.

In my own effort to compensate (in part) for my absence, I wear my Crossfit Southie wrist band on my stethoscope. Every time I exam a patient I think of where I’d like to be. It motivates me to practice in my profession like I’m doing a WOD (thankfully WODs are not 12 hour days!). Reading posts over the last year I realize that Crossfit infiltrating into other aspect of my life isn’t unique. It seems more like a common link that most, if not all, relate to.

It’s a great thing. My family (except for my oldest son) is sick and tired of my yammering about Crossfit. I’d say, a small price to pay for my health and happiness. I owe it all to you, the coaches and the amazing crossfit southie community. Ab Pectore!

-David Neumeyer

Strength
Press
3-3-3-3-3

WOD
5 Rounds
15 Burpees
15 Kettlebell Swings (2,1.5)

Level 2 (1.5,1)
Level 1 (1,.75)

Posted in crossfit by Goose. 9 Comments

Apr 12
29

Run, Jump, Rest, Repeat

Climbin High

WOD
In 2 minutes complete
200m Run
Max Double unders
Rest 1 minute
Complete 6 Rounds

-Score=total double unders

Level 1- Singles

Posted in crossfit by Amy. 1 Comment

Apr 12
28

Regional Event #4

Tina-mo butterfly!

WOD
Regional Event 4
50  Back Squats (135,95)
40 Pull-ups
30 Shoulder to Overhead (135,95)
50 Front Squats (85,65)
40 Pull-ups
30 Shoulder to Overhead (85,65)
50 Overhead squats (65,45)
40 Pull-ups
30 Shoulder to Overhead (65,45)

Level 3- 40,30,20
Level 2- (115-75-44), (75,55,45) 30,20,10
Level 1- (95-75-45), (55-35-15) 30,20,10

*40 minute cap*

Posted in crossfit by Goose. 5 Comments

Apr 12
27

HOLY HSPU’s!!!

Skill
Handstand walks/holds
Pistols

WOD
Run 800m
then
10 Rounds
10 Handstand Push-ups
10 Pistols
Run 800m

Level 3- 5 HSPUs
Level 2- HRPUs
Level 1- HRPUs- 5 Rounds

Posted in crossfit by Goose. 5 Comments

Apr 12
26

Jeff Sullivan – Member of the Month

Jeff Sullivan has been an integral part of our community since the day he set foot in the Southie box. Shortly after he started, he volunteered his entire weekend to help keep things on lock down during the CFS garage games. Jeff continues to volunteer his free time to help around the box including the countless hours he put in during the recent expansion of Southie HQ.
Jeff wouldn’t miss a CFS social event if he was held at gunpoint and he continues to impress during WODs as he has come such a long way in a short amount of time. We are very fortunate to have Jeff as a part of our community and proud to award him with the member of the month.
If anyone is interested, Jeff is having a 26th birthday celebration this Saturday night. Also, he is currently looking for a new place to live in Southie. If anyone needs or knows of someone that is looking for a roommate, post to comments or email Jeff directly at jmsullivan0335@yahoo.com. Here’s more from Jeff…

Goose and Amy,

I can’t even begin to thank you both for giving me such tremendous opportunity as being Member of the Month. I was pretty much in shock when I was told about member of the month, thinking that when Goose said “Sully I have a surprise for you” I was thinking either A) Goose had been holding out on me about new hoodies to add to my CrossFit Southie gear collection or B) Somebody was gonna pop out from behind the counter and say I was on Punk’d haha. I definitely couldn’t have made it through all the WOD’s without the help of you both and everyone’s support in the CrossFit Southie Family. SO MANY things coming up this month and the months to come that I am ultimately looking forward to, let alone setting new short-term and long term goals for the future. You, Amy and all of the members of the CrossFit Southie Family have drastically helped improve not only my athletic capabilities but my overall demeanor as an individual since moving to South Boston and becoming apart of one of the best decisions I have ever made. Coming to CrossFit has given me dozens of new friendships, most of whom I value with tremendous respect and look up to for guidance and support in and outside of CrossFit Southie. So here it goes…
How did you get involved in CrossFit? What was your first WOD/experience?
Sheesh where do I begin with this one guys…it’s definitely a long story but promise I will sum it up haha. CrossFit to me is a way to help myself become a better person not just inside the box, but in everyday life. Since moving to Southie in August of 2011, I had been looking for a way to meet new people and a place I could go workout at without feeling like I belonged to a globo gym. After researching gyms and reading about CrossFit Southie, I called in one day about a month later after moving and spoke to Amy practically begging her to sign me up for an Intro Class. While on the phone I was pleading to her to put me in a class with next to nobody in it so I wouldn’t embarrass myself with my lack of athletic skills, and not gonna lie I think I drove her nuts just saying it haha. I had finally showed up one day, feeling like the new kid in high school, and jumped in on the warm up that Goose was leading in the middle of the circle in Southie Orange. First thing we had done was Double Unders and Singles on the jump ropes, two of the many things I couldn’t do at the time, but now can do it without hesitation (still working on the DU’s haha). I stood there like a fish out of water, and after finally seeing a few things in the warm up like pushups and burpees, I finally felt like I was able to get in on the fun. Finally when Amy pulled me aside to learn the 9 Essential movements and do a Mini-WOD, I felt like I was dying from all the heavy breathing and intense workout I had just done and was unsure at that point if CrossFit was for me, but lone behold I had signed up for a membership that very same day before I left, and it was all downhill from there.
What are your short-term and long-term CrossFit goals?
Becoming a better CrossFitter is one of my biggest goals, but in order to get to that point in life I have alot more to work on first in order to get better. Numerous times I have been told by many people at the box and by the coaches to start a CrossFit list, things that I want to work on and ultimately do without hesitation. That list is a mile long haha.
Short-Term Goals: Double Unders, Unassisted Pull-ups, Focus more on following a Paleo Diet, Muscle-Ups on the Pull-Up Bar, Unassisted Hand Stand Push-ups, beat my old scores for Paleo Challenge Benchmark/Open Games WOD’s
Long-Term Goals: Compete, Eventually qualify for The Program CrossFit (LANNNDOOOO!!), Focus on hopefully achieving my ultimate goal for a L1 Certification
What is your biggest accomplishment?
I can’t even begin to say how many accomplishments and goals I have achieved since joining CrossFit and making so many new friends and say that those people are some of the most standup people around. Since joining CrossFit, I feel like my life has more of a purpose and balance now that I have something I am able to focus and dedicate my free towards that has meaning. My list of accomplishments are more than a mile long, and ultimately would not have been accomplished without the help of others, but if I had to choose a few I would ultimately have to say 245# deadlift, Singles on the jump rope, box jumps, and rope climbs.
What is your favorite/least favorite WOD/movement?
FRAN! One name that every time I hear it, it brings me back to the Paleo challenge and coming into the box the day after a Paleo Benchmark workout to retest it with Nicole and have Amy judge us. Needless to say, that workout is history and took me all of 15 minutes to do…not one of my best days at CrossFit. (Well besides 12 days of CrossFit Southie) haha
Not too sure on one of my favorite movements/WOD’s, there are so many but if I had to choose I would probably have to say that rope climbs, box jumps, kettle ball swings, burpees, sit-ups, deadlifts or singles on the jump rope and running would be some of my more favorite movements.
What do you do for a profession outside of CrossFit?
I have been working for State Street Corporation for almost 4 years now. Recently in May 2011, I took a promotion and I now work in the Fund Administration division of State Street, preparing Financial Accounting Shareholder reports and statements. Besides that, I also work at Gibson Sotheby’s International Realty, answering phones and helping out agents. Ultimately I would love to get my real estate license and work for GSIR, due to all the contacts and agents I work with that are so enthusiastic about getting me on their team as an agent instead of an Administrative Assistant.
What are your hobbies outside of CrossFit?
One of my favorite hobbies is hanging out with the epic group of people that I have met at CFS. You all are some of the most genuine, selfless, driven group of individuals that I enjoy being around. We have all had a lot of good laughs (Wall walks in Borg and Daniel’s lobby, upside down downward dogs, tuck and rolls, THE ST. PATTY’S DAY BLOWHORN (Marcella glad to see your ears have finally stopped ringing), HO JO’s, Catbaggers, The Garage Games, The Halloween Bar Crawl and so many more good times to come. Besides being with my friends, I like to go to the beach a lot, enjoy time with my dogs and family, travel, and work towards ultimately getting my real estate license and eventually going back to graduate school.
Do you eat Paleo or Zone? What is your favorite paleo/non-paleo meal?

I started eating Paleo back when the most recent Paleo Challenge started in the winter, and it is something I would strongly suggest to everyone. After hearing from many of my fellow crossfitters at the box about how it helps you focus more and become a better athlete/individual, I was all for going Paleo. I’d have to say though my favorite Paleo meal would be Spinach & Mixed Greens with diced spiced steak and balsamic vinaigrette. Check out this website guys, it gives a lot of helpful information on Paleo and a lot of good food as well. paleOMG http://paleomg.com/

Strength
Power Snatch- 3 positions
1-1-1-1-1

check out this sweet high quality vid

WOD
21-15-9
Power Snatch (115,80)
Burpee Lateral Jumps

CASHOUT 100 Sit-ups

Level 2 (95,65)
Level 1 (65,35)

Posted in crossfit by Goose. 37 Comments

Apr 12
25

Fight Club

Women's 10k Last October. Me, Chris, and Mel!

Deep thoughts by Mel Olinito….
Totally loved getting this email.

Crossfit as Fight Club?
Last night on a rare date with my husband in the South End I bumped in to a crossfitter. My husband is not a crossfitter. He does not know what a clean and jerk is nor does he really like talking about it at dinner. He now appreciates that it is important to me but does not really understand it, or my obsession to discuss it, share it, or convince others to join! We had just sat down at the bar and I looked across the way and saw someone that I recognized. Was it someone from the neighborhood? It took me a second to place him- oh yes, fellow crossfiter. We made eye contact and gave each other a nod of recognition. He was probably thinking the same thing I was- no need to interrupt date night to say hi. But, suddenly crossfit was back in my mind. I could not help but wonder, did he do those snatch balances this morning that were still leaving me exhausted? The bread came out and I had to sneak another peak, was he paleo or would he eat the bread?

Living in the South End and working in the Back Bay I have literally bumped in to crossfitters at so many random times in my “normal” life. It is so fun to see people in our work clothes, going out clothes, and even in my mom mode. I feel the same way every time I see someone- we have a little secret. Something amazing that we are willing to share if you are open to it. But, if not, just seeing people out in “normal life” reminds me of crossfit and it makes me a little happier. When I pass you in the Back Bay I will smile and give you a little nod but secretly we will both be thinking the same thing- how did those power cleans go this morning? Sometimes I think it is like our own personal fight club and that is the best break from normal life I can get!

Strength
Overhead Squat
3-3-3-3-3

WOD
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95,65)

Level 2- (80,50)
Level 1- (65,35)

Posted in crossfit by Amy. 15 Comments

Apr 12
24

Lucky #



I wanted to send this picture a few weeks ago and forgot. Funny thing is I’m not sucking my stomach in…and the pack I have on had not been readjusted from the last time I was in Costa Rica and I only got bigger… The picture below with Jro is the first couple weeks after moving to Boston last year in April.. I think I started CF in July. I weighed (the last time I looked) was a round 225lbs or so… and now I weigh on average about 185lb…so I would say CrossFit works!!! I can list a million other great reasons why I love CrossFit but most importantly is I’m back.. I started playing hockey again a few months ago as a result am going to Europe next week to play with a team representing Boston, as well in the end of June I’m Climbing Mt Kilimanjaro all cool things because of CF..So I wanted to give a shout out to you guys, and say thanks and I m so glad I came back after the first day that I thought I was going to have a heart attack!!!
So thanks!! – Darin

Double WOD
7 minute AMRAP
7 Chest to Bar Pull-ups
7 Box Jumps

Rest 7 minutes

7 minute AMRAP
7 Mball push-ups
7 Wallballs

Posted in crossfit by Goose. 18 Comments

Apr 12
23

Run to Home Base

Hey guys, fellow Southie CrossFitter Denis Amblo is participating in the Run to the home base and any support we can lend him would be greatly appreciated.  Please read below:

Join us on the Budweiser Roof Deck inside Fenway Park Thursday May 3rd at 6:00 pm to support Team Mass Fallen Heroes as we raise funds for the Run To Home Base. Our team includes Combat Veterans, Wounded Warriors, Family of the Fallen and Family of Veterans. Please support our team as we “Run To Honor The Fallen” on May 20th and the 3rd Annual Run To Home Base.

-Food Will Be served
-$25.00 Donation that is Tax Deductible, payable at the door.
-Silent Auction
-Raffles
-Live Music by DIGGER DAWG

*All money raised will go to the to the Red Sox Foundation and MGH Home Base Program.
-Cash, Check and Credit accepted. Please make checks out to Home Base Program

If you would like to go a step further, you can join the Massachusetts Iraq and Afghanistan Fallen Heroes Memorial team and participate in the run on the 20th.  The Run to Home Base program raises funds for the treatment and research of treatment of PTSD and TBI for the veterans returning and their families. It is in partnership with MGH.   For more information contact Dennis at dpamblo@gmail.com

Skill
Turkish get-up
5 each side (AHeavyAP)

WOD
“DT”
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push-jerks

Level 3 (135,95)
Level 2 (115,80)
Level 1 (95,65)

Posted in crossfit by Goose. 3 Comments

Apr 12
22

Oooh this is gonna hurt

*Schedule Update* – Check out our new Sunday classes today at 11am and noon. Yoga is canceled today.

Strength
Front Squat
2-2-2-2-2-2

WOD
Row 1000m
21 Thrusters (115,75)
Row 750m
15 Thrusters
Row 500m
9 Thrusters

L2 (95/65)
L1 (65/35)

Posted in crossfit by Goose. 2 Comments

Apr 12
21

Chipper

*Schedule Update* – There will be no Open Gym from at 11:30-1 today as we will be finishing up the pull up structure in Southie Green.  Yoga on Sunday is also canceled as we are hopeful to install some bars in Southie Orange  There are newly added 11am and noon CrossFit classes on Sunday.

To sign up for the In House Throwdown on May 12th please click here

To sign up to volunteer at the Harpoon 5 Miler on May 20th click here

WOD
100 Double Unders
80 Wallballs
60 Kettlebell Swings (1.5,1)
40 Toes to bar
20 Burpee Box jumps
400m run with medball

Level 2 -50 double unders, 50 wallballs, 50 kettlebell swings, 30 toes to bar, 15 Burpee Box Jumps, 400m run with mball

Level 1- 100 singles, 40 wallballs, 30 swings, 20 toes to bar, 10 burpee box jumps, 400m run with mball

Posted in crossfit by Amy. 2 Comments

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