Good Work

Picture by Greg Cain

We just want to take a moment to congratulate everyone who participated in the CrossFit Opens.  The six/seven week process was grueling to say the least.  We are extremely proud of the dedication and heart of each and everyone of you.  Almost all of you were new to competition and most of you have been CrossFitting for less than six months, when we opened our doors a short time ago.

In order to become better CrossFitters, you have to put yourselves out there, and that’s exactly what you all did, going up against athletes who have been CrossFitters for years.  It was great to see everyone gain confidence, while growing mentally and physically stronger over the last few months.  In the end, our overall rankings do not matter.  What matters is that we pushed ourselves to our limits and became better by doing so.  Not only was Southie represented very well by our athletes but also by our hosting abilities, which was in great part by all the help each of you provided each weekend.  All in all, we have 3 individual men who qualified for Regionals (Pat Padgett, Peter Mcintire and myself).  Amy qualified in the women’s division and we also qualified to send a team to the Regional competition.  They will be releasing more information in the next week about the Regional competition and we will keep you posted on how we will proceed as a team and with our training.

Lastly, these opens have also helped us to identify some chinks in our armor and there’s no better way to bring up our fitness level than by addressing these weaknesses.  So why not start today?…

Skill WOD –  If you are still working on these skills go slower with less assistance.  If you are proficient in these skills, blaze through for time.

ADV 10-1
L2 6-1
L1 5-1


50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

This should be a gaser.  Keep moving, if you don’t have consistent double unders do 4x the amount of singles a round.


  • Chris C

    05/05/2011 @ 7:38 pm

    Great article on Murph. Read Luttrell’s book “Lone Survivor”. Unbelievable story. Highly recommend it.

  • Julie Merritt

    05/05/2011 @ 5:31 pm

    Is it wrong that the video Nick posted keeps making me laugh?

  • Nick

    05/05/2011 @ 4:06 pm

    Came across this on stool this morning. looks to be a failed attempt at 11.6….enjoy

  • Jaime

    05/05/2011 @ 3:30 pm

    Dudley!!! you were at crossfit Omaha! we have good friends there that are BEASTS at crossfit, competed in the games last year! Dustin and Stacie Tovar, did you meet them by any chance
    p.s. why would you do murph more than once? lol

  • Michelle

    05/05/2011 @ 2:20 pm

    Great post and comments. This is a very special community and I am going to miss it like crazy.

  • Goose

    05/05/2011 @ 1:43 pm

    Dudley trains his goats.. I watched him fight for 125 for 3 today on his ohs when he a PVC gave him a world of trouble a short time ago. Nice job buddy!

  • Berretta

    05/05/2011 @ 4:04 am

    That picture is pretty cool. We got Michelle doing a nice looking overhead squat, TJ chalkin up, Melberg relaxin in the rings, Tron takin a breather, Pat goin up for his MU, another kid atop his, Yosh cheerin from the back, Melissa and Alec straight judging their hearts out …not to mention a glimpse of CFS in the background

  • Jaime

    05/05/2011 @ 1:53 am

    Sectionals was awesome! I can’t wait until next year! Everyone did such an amazing job, it was very inspiring to see so many exceptional athletes compete.
    p.s. sweet OH squat Michelle, we are all VERY SAD to see you go, waaaah!

  • Jeremiah

    05/05/2011 @ 12:58 am

    Hats off to everyone who competed! I tend to think if myself as a reserved person when it comes to saying things like this, but I have to say kas a new member, it was an awesome experience to be surrounded by a group of individuals working so hard week in and week out. I believe I speak for many of us when I say you guys are a huge inspiration on what to strive for as Crossfiters! Congrats again!

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