CrossBox Fitness Journal: Workout of The Day , Thursday , 180607

CrossBox  Fitness  Journal: Workout of The Day , Thursday  , 180607

Desafio  CrossBOX 

Rua Bahia 1655 Campo Grande-MS 📱67-98213-1718

CrossBox Fitness 180607

 Warm-up
2 Rounds
5 SA Kettlebell Sit Ups* per side
10 Bulgarian Split Squats per side
10 Single Leg Deadlifts per side

Alternating EMOM14
1. Deadlift- 2 Reps
2. Strict Press- 2 Reps

 

WOD
30-20-10-20-30
Kettlebell Swings (1.5,1)
Box Jumps
Toes to Bar (½ Reps)

Level 1- 30-20-10
ADV – T2B all the reps

 


Crossfit Whopper

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Wed night Oly cancelled is suspended indefinitely due to low attendance.  Sat class will run as normally scheduled.

Sports Wellness on Saturday!
Dr. Miguel will be here this Saturday and still has some available appointments. Click HERE to schedule your appointment!

A Note From Coach Yosh about the Baystate Games
The BayState Games are quickly approaching, and one of the events they will host again this Summer is their Olympic Weightlifting Meet. I wanted to take a moment to hopefully encourage some of you to compete! This is a really great event held at UMASS Boston’s Athletic Center on Saturday July 21st & Sunday July 22nd.

The added bonus of this event is that you are not required to be an active USA Weightlifting Member to compete, so it’s perfect for just about any level of experience. For those unfamiliar with how a Weightlifting Meet runs, you are basically allowed 3 attempts at your max Snatch and Clean&Jerk. So for those interested in testing new 1RMs, or just looking to lift heavy, you have a perfect opportunity.

If you are even somewhat interested in this, or have questions, please do not hesitate to reach out to me. It’d be awesome to get a group of us to go represent CrossFit Southie!

Warm-up
Partner Up!
P1- Fish Game
P2- Squat Therapy & Shoulder Activators
Switch

Strength
Hang Squat Clean
3-3-3-3-3

WOD (35 mins)
1000m Row
40 Wallballs
50 Pull-ups
40 Wallballs
1000m Row

Level 2- 40 Pull-ups
Level 1- 30 WB/30 Pull-ups
ADV – 30lb Wall Balls/50 C2B

Extra Work
9-6-3
Sandbag Stone Over Shoulder (240/190)
Bar Muscle Ups

*Scale sandbag stone weight as necessary

 


Benchmark WOD: “Nancy” & Summertime Swag

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Single Leg Deadlifts

New Swag ALERT!
Gentlemen grab your summertime gear while it’s hot!!
Shorts – $40.00
T-Shirt- $20.00
Looking fresh this summer…..Priceless

Warm-up
3 Rounds
:45 Work/:15 Rest & Rotate
a – Handstand Shoulder Taps
b – Pass Throughs in Bottom of Squat
c – 200m Sprint

-Scale to plank shoulder taps & 100m sprint as necessary

Benchmark WOD (20 Minute Hard cap)
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95,65)

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

Scores/Comments from Nancy on 6/7/2017
Scores/Comments from Nancy on 12/11/2014

WOD 2
EMOM12
30 Hollow Rocks
50m Handstand walk or 4 Wall Climbs
20 Sit-ups/12 GHD Sit-ups

Or Extra Work

Extra Work
Push Press + Push Jerk + Jerk (2+2+1) x 3
Push Jerk + Jerk (2+1) x 2, (1+1)x2
Jerk x 1 x 3 sets
*Move up in weight through the course of the sets.

 


Southie Spotlight: May Member Achievements!

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Brendan

Wed night Oly is suspended indefinitely due to low attendance.  Sat class will run as normally scheduled.

Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your May Accomplishments!

Warm Up
4 Rounds
:20 on/:10 off
Burps – Rest in plank position
Immediately into
4 Rounds
:20 on/:10 off
Bottom to Bottom Squats

Strength
Box Squat
8×2
(Every 90s)

WOD
15-12-9
Clean and Jerk (135,95)
Burpee Lateral Jumps x2

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35

Extra Work
Bike
7 Rounds
30 max effort calories
rest 90s

6:30AM Bootcamp and 4:45PM Conditioning
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg

E5MOM
X Distance Run

L4- 535m Run, WOD complete in <28 minutes
L3- 400m Run, WOD complete in <32 minutes
L2- 300m Run, 50/40 Row 30 Burpees, 40/30 Bike
L1- 200m Run, 40/30 Row, 30/20 Bike, 20 Burpees, 20/15 Ski

 


Weight a Second!

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Weekly Strength/Benchmark Schedule – Click Here

Warm-up
EMOM 6
Run 100m
12/10 Cal Ski
12 Goblet Step Ups

Strength
Thruster
3-3-3-3-3

WOD
800m Run
40/30 Cal Ski
40 Weighted Step-Ups (2,1.5)*
40 KB Swings (2,1.5)

* one kettlebell
Level 2- (1.5,1)
Level 1- (1,0.75)

CFS Endurance Sunday – Southie Orange 10AM
Sprint Ladder
100m, 200m, 400m, 200m, 100m

Endurance Wod
Every 90 Seconds Complete 1 Round.
5 Rounds per Station.
90 Seconds Rest Between Stations

Station 1
Run 100m
10 Wall Balls
25 MB Russian Twists

Station 2
10/8 Cals Bike
10 KB Floor Press
30 Sec. Hollow Hold

Station 3
10/8 Cals Row
12/10 Push Ups
10 Supermans

At Home WOD
5 Rounds
20 Alt Shoulder Taps
15 Air Squats
10 Jack Knives

 


In house Throwdown

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*Schedule Reminder: There will be no regularly scheduled classes and no babysitting today due to the In-House Throwdown. Southie Orange will be Open from 8-1 for Open gym so even if you are not participating, come on down get a workout in and then cheer on your friends and watch all the action!*

 


FUNdamentals, Nutrition Challenge & Southie On The Beach V3.0!

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Gina

*Schedule Reminder: There will be no regularly scheduled classes and no babysitting this Saturday due to the In-House Throwdown. Southie Orange will be Open from 8-1 for Open gym so even if you are not participating, come on down get a workout in and then cheer on your friends and watch all the action!*

Spring into Summer Nutrition Challenge!
Its not to late, challenge starts Sunday!  With summer just around the corner, it’s time to get our nutrition in check before we are overwhelmed with cookouts, parties, and day drinking. What better way to get back on track than with another nutrition challenge? We’re switching the format up again and focusing on a shorter, stricter one month challenge. The challenge will be wrapped up and over with before your July 4th Celebrations… so why not participate?!

We won’t be holding a lecture this time around, but you can find all of the rules of the challenge HERE. Take a read through, and let us know if you have any questions! Important dates and details below:

Buy In: $20 cash – all cash goes to the winner
5/30-6/4: Initial weigh-ins and measurements
6/3: Nutrition Challenge begins
6/30: Nutrition Challenge ends

To sign up to participate in the challenge, click HERE!

Fundamentals is BACK in June!
We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
Click Here for More Information & Sign Up!

Southie On The Beach
Join us for a day of Volleyball, Cornhole, Kan Jam and More!! This will be The Re-Re Match from Last Year. We’ll make teams and rotate as the day goes on. Party starts at 10AM but feel free to stop in at anytime.
Date/Time: Sunday, 6/24 at 10AM
Location: Carson Beach, Southie!
Click HERE and RSVP to our FB Invite!

Flashback Friday to Southie On The Beach last year!

Warm-up
2 Minute AMRAP
Burpee Box Jumps/Step Ups

Strength
EMOM10
2- Position Snatch
-Mid-Hang
-Floor

WOD (15 mins)
3 Rounds
15 Overhead Squats (135,95)
15 Burpee Box Jumps

Level 2 – (115,75)
Level 1 – (95,55 )
ADV – (155/105)

Extra Work
10 rounds of
250m row
150ft Single Arm OH KB carry (2pd/1.5pd)

*Switch arms each round for 5 rounds each. Scale weight as necessary to keep challenging but complete unbroken.

 


Thursday Throwback, Throwdown & Switch It Up Summer Special!!

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#TBT 2015 In-House Throwdown – Finals Tug Of War!

*Schedule Reminder: There will be no regularly scheduled classes and no babysitting this Saturday due to the In-House Throwdown. Southie Orange will be Open from 8-1 for Open gym so even if you are not participating, come on down get a workout in and then cheer on your friends and watch all the action!*

3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week!

*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!

Warm-up
In 5 minutes
400m Row
300m Run
Plank Hold remaining time

WOD (30 mins)
In 6 Minutes Complete
500m Row
400m Run
Then AMRAP
Push-up

Rest 2 minutes

In 6 Minutes Complete
500m Row
400m Run
Then AMRAP
KB Swing (2,1.5)

Rest 2 Minutes

In 6 Minutes Complete
500m Row
400m Run
Then AMRAP
Sit-ups

Rest 2 Minutes

In 6 Minutes Complete
500m Row
400m Run
Then AMRAP
Strict Pull-ups

Level 1- 350m Row/300m Run
ADV – Ring Push Ups & GHDs

4:45 Conditioning Class

EMOM36

ODD Only-

  1. 250m Row
  2. 0.5 Mile Bike
  3. 200m Sprint

You are Resting approximately 1:1, so you should be sprinting at 85-95% of your max effort.

 


Regional Recap & New Summer Swag!

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We want to wish the biggest congratulations to the CrossFit Southie Team for their amazing performance at the East Regional in Albany, NY! This year’s team was made up of Daniela Bitto, Jen Merinder, Brendan Caslin & Matt Martinez. Each year, the competition gets more and more fierce, with many teams comprised of full-time CrossFitters who have been recruited to compete together. Just being on the competition floor is an accomplishment itself, but the Southie squad exceeded expectations and crushed it!

The team went into the weekend ranked in nearly last place of thirty teams; but they quickly proved that their ranking was wrong. With each workout, they climbed their way up the leaderboard and pushed their way past the teams ranked ahead of them. At the end of the weekend, they finished in 17th place overall – 17th place out of ALL of the teams in the Northeast and Eastern Canada! That is pretty amazing.

We are so proud of the way the team competed and handled themselves all weekend. They gave it their all and stayed positive throughout the whole experience. Their teamwork was on display every time they picked up the Worm – a massive, heavy sandbag that they had to move in unison with. Each time they got to the Worm, they caught up to and passed teams that were ahead of them. It was great to see their hard work pay off!

We also wanted to say THANK YOU to the Southie Community for their unrelenting support leading up to and during Regionals weekend. It all starts with the Open – each and every person who showed up week over week back in the Winter to compete in the Open helped the team reach this point. Thank you to everyone who donated to the fundraiser; the team is so thankful! To everyone who called, texted, or watched at home, the team could feel the support in Albany. Thank you! And to everyone who made the trek to Albany to cheer in person, we cannot thank you enough. There’s nothing better than looking into the crowd and seeing a big group of Southie Green. Thank you, thank you!

…Training for 2019 starts now!

New Swag Alert!!!
Gentlement get your fresh new shorts just in time for those summertime sweat sessions. Now available at the front desk for $40.00. Grab them while they’re hot!

Warm-up
1 Minute Jump Rope
:30 Active Squat Hold
1 Minute Jump Rope
:30 Air Squats
1 Minute Jump Rope
:30 Jumping Squats
1 Minute Jump Rope

Strength
Nutrition Benchmark #1
Front Squat
3-3-2-2-1-1

WOD (35 mins)
Nutrition Benchmark #2
120 Double Unders
30 Squat Cleans (115,75)
90 Double Unders
30 Thrusters
60 Double Unders

Level 2- (95,55) ½ rep Double Unders
Level 1 – (75,35), 2x Singles

Extra Work
10 Rope climbs (Short Rope)
40 Cal row
30 Snatches (135/95)

 


Intensity Does Not Discriminate

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Mel

Spring into Summer Nutrition Challenge Kicks Off Next Week!
With summer just around the corner, it’s time to get our nutrition in check before we are overwhelmed with cookouts, parties, and day drinking. What better way to get back on track than with another nutrition challenge? We’re switching the format up again and focusing on a shorter, stricter one month challenge. The challenge will be wrapped up and over with before your July 4th Celebrations… so why not participate?!

We won’t be holding a lecture this time around, but you can find all of the rules of the challenge HERE. Take a read through, and let us know if you have any questions! Important dates and details below:

Buy In: $20
Benchmark Workouts: Wednesday, May 30th during All Classes
Weigh-Ins & Measurements: Tuesday 5/29 PM classes, Wednesday 5/30 & Thursday 5/31 AM & PM classes, Friday 6/1 All Classes
Challenge Begins: Thursday, June 1st
Challenge Ends: Friday, June 30th

To sign up to participate in the challenge, click HERE!

Warm-up
Burpee Breakdown
5 Burpees
10 Burpees without jump
15 Burps
20 Push Ups

Strength
Push-press
3-3-3-3-3

ADV – Snatch Grip
Behind the Neck Push Press

WOD (20 Minute Hard cap)
35 handstand push-ups
35 toes-to-bars
35-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge (50,35)
50-ft. left-arm dumbbell overhead lunge

Regional Version- 50 Reps (70,50)
Level 2- goblet kb up and over, single arm lockout (1.5,1),15 HSPUs
Level 1- (1,0.75), 35 Push-ups

Extra Work
EMOM 14
odd – 2 Heavy Power Cleans
even – 50 ft Handstand Walk

ADV – up the garage door hill
Scaled – 25 ft or 10-20 shoulder taps

 


CrossBox Boxing  180607

 

 Warm-up
1600m Run 

6 30 Second Jab Cross

  

WOD 

10 Rounds or 30 Min 

AMRAP

5 Burpees

50 Jab Cross

10 WallBalls

50 Jab Cross

15 Kettlebell Swings

200m Run

What is CrossBox Fitness Interantional

CrossBox Fitness International is a Brand of Fitness on a global scale where it’s leaders may differ in personality , teaching language, geography and appearance. However unite in their dedication to the Universal Application of Safe Fitness Training  and Continued Education through peer collaboration . CrossBox Fitness International is Uniting the World of Fitness.

Start on your path to affiliation in 2018 !

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