CrossFit South Shore

2012-02-24T21:22:19-05:00

Saturday February 25th

Workout of the day

8:00am Class:

Any WOD from the past week (not including Open WOD 12.1)

9:00am Class:

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

10:00am Class:

Free Trial Class. Come on down and check out our program. All fitness levels welcome.

Since many of you were away this week we will also have a class at 11:00am Sunday so you can perform the Open workout. All competitors must submit their scores on the Games site no later than 8:00pm Sunday night.

Each of the next four weeks we will perform the Open workout as the WOD on Thursdays and as the WOD at the 9:00am class on Saturdays.

Riggs with a little push...

...and a little pull

2012-02-23T22:51:17-05:00

Friday February 24th

Workout of the day

Training:
Weighted Pull ups 5 x 5

WOD:
Complete 7 rounds for time:
7 Handstand Push up
7 Deadlift (315/205lbs)
7 Knees to elbow

Enough said....

A little Burpee advise from our friend Carl Paoli at Gymnastics WOD

2012-02-23T00:02:01-05:00

Thursday February 23rd

Workout of the day

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Mike Lucca - 1st time doing Double unders in a WOD - Unstoppable!!

2012-02-21T23:49:53-05:00

Wednesday February 22nd

Workout of the day

Complete 4 rounds for time:
Run 400 meters
10 Power cleans (135/95lbs)
15 Toes to bar
30 Double unders
Rest 3:00 minutes

We love first's at the gym....

Rick Hacker - First WOD with muscle ups

Chris Rosario - First muscle up!

2012-02-21T00:07:48-05:00

Tuesday February 21st

Workout of the day

Training:
Back Squat 3 x 5

WOD:
Complete 3 rounds for time:
10 Muscle ups
30 Wallball shots (20/14lbs to 10')

A couple of many PR's that were hit yesterday. Solid efforts accross the board. Congratulations to everyone who competed in and completed the The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge.

Brian Strack - 250lbs

Mike Tierney - 255lbs

2012-02-19T20:52:29-05:00

Monday February 20th

No 6:00am class today

Workout of the day

The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge Improved Performance WOD

Part A.
Clean and Jerk 1 rep max (six minute time limit)

Part B.
Against a 10 minute clock:
Row 750 meters
Complete AMRAP in the time remaining following the rep scheme below:
3 Thrusters (M: 95/65; F: 65/45)
3 Burpees
6 Thrusters
6 Burpees
9 Thrusters
9 Burpees
12 Thrusters
12 Burpees
15 Thrusters
15 Burpees...
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

This is the workout of the day even if you are not participating in the challenge.

Today is the last day of the The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge. It’s an exciting day for us to see the amazing progress of our athletes, and an even more exciting day for the participants to test how much they were able to accomplish in just 40 days.

Your final food log must be turned in today.

Voting on the transformation photos will commence on Wednesday or Thursday and you will be able to vote up until 6:00 p.m on Friday. The coaches will narrow the field to the top 10 competitors, and it will be up to the participants to decide the winners.

Winners will be announced and prizes will be awarded at our wrap-up party on Saturday, February 25th. This promises to be a very fun evening and a great chance to celebrate with your fellow CFSS athletes. We would like to get a head count, so if you haven’t RSVP’d on Facebook, please put your name on the sign up sheet at the front desk.

***Challenge Participants – Please arrive a bit early for your group session to roll out, warm-up and have your photos taken. Please remember to wear the same clothes you wore for the first photo. And remember, sessions are running at 8:00am, 9:00am, 11:00am, 4:30pm, 6:00pm and 8:00pm today.***

WOD Details

After your general warm-up, you will be given six minutes to establish your 1 rep max Clean & Jerk. You may power clean or squat clean the bar to the rack position, and you may press, push press, push jerk, or split jerk the bar to a fully locked out position overhead. Both feet must be under your hips and you must demonstrate control of the bar for the rep to count. You may make as many attempts as you like in the six minutes.

Once the six minutes have elapsed, you will be given five minutes to rest and transition to Part B. There you will complete as many repetitions as possible in the allotted time.

All competitors will be given a scorecard and a partner to count their reps. Your partner will tally your repetitions when you finish, and will add this number to the amount of your 1-RM Clean & Jerk (in lbs.) for your final score. (e.g., Athlete X works up to a 225 lb. 1-RM in Part A, and completes 90 reps in Part B for a final score of 315 points)

Most importantly have fun and be ready to give it your all.

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Have you registered for the Open yet? What are you waiting for?

Register for the Open here

2012-02-16T21:44:33-05:00

Friday February 17th

Workout of the day

Training:
Press Waveload 6,4,2,6,4,2

WOD:

"Helen"

Complete 3 rounds for time:
Run 400 meters
21 KB Swings (53/35lbs)
12 Pull ups

Lauren Corcoran ...the only Challenge participant with a perfect score on every food log so far. Can she make it through Sunday?

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The Open starts February 22nd, 2012.

Register here: https://games.crossfit.com/mygames/

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CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is starting in less than a week. The program will begin on February 20th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the GREATEST fitness of your life!

On Ramp #73 M/W/F @ 10:00 AM, starts Feb 20th

On Ramp #74 M/W/F @ 7:00 PM, starts Feb 20th (4 slots left) (2 slots left)

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!

Space Is Limited, Sign Up Now

2012-02-15T22:01:48-05:00

Thursday February 16th

Workout of the day

Complete 5 rounds for time of:
15 Box jumps (24/20")
12 Ring dips
09 Deadlifts (245/165lbs)

Jenn Fryant

Keri Lanz

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CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is starting in less than a week. The program will begin on February 20th and run every Mon/Wed/Fri for three weeks.

Join our community and experience the GREATEST fitness of your life!

On Ramp #73 M/W/F @ 10:00 AM, starts Feb 20th

On Ramp #74 M/W/F @ 7:00 PM, starts Feb 20th (only 4 spots left)

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.

Space Is Limited, Sign Up Now

2012-02-14T22:18:44-05:00

Wednesday February 15th

Workout of the day

Training:
Power Snatch 5 x 3

WOD:
Complete for time:
35 Power Snatches (135/95lbs)
Perform 7 Ball Slams (40/30lbs) at the top of every minute

Links to a couple of helpful training tips for the Snatch:

Olympic Weightlifting Snatch Tips by Glenn Pendlay

Olympic Weightlifting Snatch Tip Second Pull by Glenn Pendlay

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The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge is coming to an end. This is the final week of training with the Improved Performance WOD scheduled for Monday, February 20th. This will also be your final week for food log tracking. Your food log is to run to the end of the week (Sunday February 19th), and must be turned in no later than Monday the 20th. Points will be tallied and votes will be collected the week of February 20th, and the winners will be announced at a party with all of our participants on Saturday, February 25th.

To accomodate those of you who will be away next week you will be able to perform the Challenge WOD this Friday. This option is only available to those who will be away on Monday.

Your final food log still runs through Sunday 2/19 and must be turned in on Monday 2/20. Email it if you have to - don't take the zero, you've worked to hard.

If you have not paid your $50 entrance fee, please do so ASAP.

2012-02-13T23:18:35-05:00

Tuesday February 14th

Workout of the day

Training:
A1. Bench Press 3 x 5
rest :30 sec
A2. Two handed DB bent over rows 3 x 10-12 reps
rest 2:00 min

WOD:
Complete 5 rounds each for time:
Row 500 meters
25 Wallball shots (20/14lbs to 10')
Rest 3:00 minutes

First WOD kipping pull ups NO BANDS! Jordana and Tasha. Way to go ladies!