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Thursday November 19th
Schedule Update:
No CrossFit Kids Saturday, Nov 21st, No Yoga Sunday, Nov 22nd
Training:
A. Weighted Pull-up 5-5-5; Rest 2-3 minutes
B. "Death by Pull up"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Kipping, butterfly or strict are all acceptable.
WOD:
Every 5 minutes, for 25 minutes (5 sets):
Row 250 Meters
25 Russian Kettlebell Swings (70/53lbs)
50 Double-Unders
Rx Plus: Kettlebell M: 88lbs / F: 70lbs
Upcoming Holiday Class Schedule:
Save the Date: Holiday Party - Saturday, December 19th
Wednesday November 18th
Training:
Every 90 seconds, for 15 minutes (10 sets):
Snatch Pull + Hang Snatch + Snatch
Same weight for all 10 sets (80-85% 1RM)
*If you used the suggested 80-85% on Nov 4th and failed any reps in 3 or more sets, please reduce todays weight by 5%.
WOD:
Complete 3 rounds for time of:
Run 400 meters
21 hang power snatches (75/55lbs)
12 chest-to-bar pull-ups
Compare to 100614
Holiday Class Schedule:
Save the Date: Holiday Party - Saturday, December 19th
Tuesday November 17th
Training:
1 1/4 Back Squat 3-3-3-3-3
WOD:
For time:
Row 1000 meters
30 Cleans (135/95lbs)
50 Burpees
Time cap: 15:00 minutes
Compare to 052615
Save the Date: Holiday Party - Saturday, December 19th
Monday November 16th
Training:
Every ninety seconds, for a total of 15 minutes (10 sets):
Clean + 2 Jerks
WOD:
Complete 3 rounds for time:
20 Pistols
20 Toes to bar
20 Thrusters (115/75lbs)
Compare to 112414
Save the Date: Holiday Party - Saturday, December 19th
Good times with the South Shore family!
2015 CrossFit South Shore WOD for Warriors & Paleo Potluck Feast
Friday November 13th
Morning Classes:
Training:
Hang Power Clean 3-3-3-3-3
Going up in weight each set
WOD:
Complete the following for time:
Run 200 meters
15 Deadlifts (225/145lbs)
15 Box jumps (24/20")
Run 400 meters
15 Deadlifts (225/145lbs)
15 Box jumps (24/20")
Run 400 meters
15 Deadlifts (225/145lbs)
15 Box jumps (24/20")
Run 200 meters
Evening Class (Doors open at 5:00pm, WOD starts promptly at 6:00pm)
WOD for Warriors
"ARMISTICE"
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
add 11 to the sit-ups and air squats for each additional round
2-minute rest and reflection
then
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
add 11 to the pushups and box jumps for each round
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
- The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
- The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
- The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
- Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
Thursday November 12th
Training:
5 sets of:
3 Strict Press + 5 Push Press
Going up in weight each set
WOD:
Complete 5 rounds for time:
Row 250 meters
7 Thrusters (145/100lbs)
5 Bar Muscle-ups
Wednesday November 11th
Training:
7 sets of:
3-Position Snatch
(floor, knee and mid-thigh)
or
7 sets of:
3 Position Clean (floor, hang, mid-hang) + Jerk
Athletes' choice - Snatch or Clean & Jerk. Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
WOD:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 6″ Target Burpees
75/45 pound Snatch, 30 reps
30 6″ Target Burpees
135/75 pound Snatch, 30 reps
20 6″ Target Burpees
165/100 pound Snatch, 30 reps
10 6″ Target Burpees
210/120 pound Snatch, as many reps as possible
No crazy contraptions for target; this isn't an official Open workout. For Rx target must be minimum of 6".
Tuesday November 11th
Training:
5 sets of:
Pause Back Squat x 3 reps @34X1
WOD:
Complete the following for time:
40 box jump overs, (24/20")
20 toes-to-bar
40 wall ball shots, (20/14lbs)
20 ring dips
40 wall ball shots, (20/14lbs)
20 toes-to-bar
40 box jump overs, (24/20")
Time cap: 15:00 minutes
Compare to 041515
Monday November 9th
Training:
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
WOD:
Rx'd Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.
Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.
The CrossFit Liftoff is an online, three-event competition consisting of different weight classes allowing athletes to compare their lifts with those of similar size around the world.
Snatch. Clean and jerk. Workout. Two max-effort lifts and a test of GPP make up the 2015 CrossFit Liftoff, powered by Rogue.
If you want to make it official you'll need to sign up here. It's just $10 to sign up. If you choose to sign up scores must be submitted no later than 8:00pm Monday night (tonight). Your successful max lifts must be witnessed by one of your coaches, and your reps counted by one of your coaches or coach-authorized judge.
Check it out - ABOUT REGISTER LEADERBOARD
If you choose not to sign up, no worries; it's just another solid day of training at the gym. Workout will be individualized as necessary (just like any other day).
Last week was a great start to November. Keep it going!
This weeks mantra: "Steadfast Commitment to Fitness"
Committed Club
Everyone that comes to CFSS at least 15 times this month will be inducted into the “November Committed Club”.