Sprint to the finish

  • August 16, 2011
  • By :

REMINDER!! If you are interested in participating in the 30 day paleo challenge, and you have not been to the previous lecture, you must be present this Wednesday, August 17th, in Southie Green at 7pm.

Also, there had been a lot of talk about trying paleo/zone. There will be a lecture regarding paleo/zone the following Monday, August 22nd at 7pm in Southie Green.

If you have no idea what I am referring to as paleo or zone come to the first lecture and find out. We will touch on the zone portioning in the paleo lecture, and if it interests you then you can learn more the following week. There is also a lot of great info on our website. On the right side bar you will find some paleo links, and if you click here you will find some great info about the challenge.

Skill/Mobility
Sprinting technique on the walls
Squat Therapy
Leg Swings
Wall Lat Hamstring Stretch

Strength
Front Squat
5-5-5-5-5

WOD
Every minute on the minute for 10 minutes:
100m sprint
Each Sprint should be an all out effort.Β  Score is your fastest and slowest time

30 Comments

  • Mullins

    08/18/2011 @ 12:21 am

    13+14

  • Gambee

    08/17/2011 @ 3:46 pm

    Front Squat: 200 x 5
    WOD: 12 + 18 (30)

  • K Pritchett

    08/17/2011 @ 1:02 am

    Amy, count me in to help with CFS outings planning.

    Today’s WOD was a killer! By round eight, I thought I was going to do a face first superman into the pavement.

  • Mandy Cash

    08/17/2011 @ 12:37 am

    I am TOTALLY in to help with planning stuff! So exciting. [email protected]

    Front Squat: 105×5
    WOD: 38

  • Boyson

    08/17/2011 @ 12:34 am

    245 x 5 front squatizy
    WOD 100m sprint- 15 + 20= 35

    And let’s get socializing CFS crushing the mean streets of Southie! Paintball tourney? Southie green vs Southie orange have a draft and shoot each other up!

  • christina

    08/17/2011 @ 12:23 am

    front squat: 135 pr : )
    wod: 33
    definitely tougher than i thought it was going to be… thanks 5:30 class for the push to sprint- quite a few strong runners
    worked on max double unders after: 74 consecutive!

  • sarahp

    08/17/2011 @ 12:17 am

    front squat – 155
    WOD – 16+20

  • James S.

    08/16/2011 @ 11:40 pm

    Front squat: 175×5, 185×1
    WoD:16+23=39

  • Aaron

    08/16/2011 @ 11:32 pm

    Front Squat: 195
    13 + 20 = 33

    Love to do this workout again before everything freezes.
    Running technique stuff much appreciated as well.

  • Hamburger

    08/16/2011 @ 9:31 pm

    8:45rx on DT
    255*5 on front squat
    14(fastest) +19 (slowest)=33

  • Lexi

    08/16/2011 @ 7:04 pm

    I’m pretty sure you have my email— but I’ll give it to you again: [email protected]

  • Kristen C

    08/16/2011 @ 3:13 pm

    What an awesome idea – Count me in!

  • Amy

    08/16/2011 @ 2:53 pm

    AWESOME!!!

    I have quite a few things in the works. It is going to be a great year. I am looking forward to the help. The more the merrier.

  • Joe

    08/16/2011 @ 2:45 pm

    I’d love to help out! [email protected]

  • Lulu

    08/16/2011 @ 2:44 pm

    Amy – would love to be part of the social committee – great idea πŸ™‚

  • Lexi

    08/16/2011 @ 2:43 pm

    ooooohhhhh!! me! me!

  • Jaime

    08/16/2011 @ 2:33 pm

    Amy yes! You know where to find me, this is awesome!

  • Amy

    08/16/2011 @ 2:11 pm

    Poor Dudster…

    I am forming a social/activities committee. Now that the summer is coming to an end I want to try to plan more community events including some crazy nights out, in-house throwdowns, and community service projects. If you are interested on being apart of my planning team please either post your email address, or email me at [email protected].

  • dudley

    08/16/2011 @ 1:10 pm

    i want a refund

    front squat: 155×5; 175×2

  • Luis

    08/16/2011 @ 12:59 pm

    Front Squats 235×5

    WOD: 23 seconds @ 50M Sprints

  • Kristen C

    08/16/2011 @ 12:43 pm

    Front Squat: 105

    WOD: 50 meter sprints 9 + 11

  • jaime

    08/16/2011 @ 12:43 pm

    holy hamstrings!
    Front squat 135×5
    sprints slowest + fastest: 46
    today would have been a good day to get up early and do the 530am class hehehe

  • Amy

    08/16/2011 @ 12:18 pm

    5:30 only did 50m sprints. Sorry guys!

  • Kat

    08/16/2011 @ 11:57 am

    Front squat: 105

    WOD: 15+ 18

  • Arik

    08/16/2011 @ 11:11 am

    “DT” 11:48 @ 115

    Front Squat: 185 x 5

    WOD: 13 + 16.

  • Ali

    08/16/2011 @ 3:03 am

    Amazing picture!

  • Maze

    08/16/2011 @ 2:48 am

    Hey guys – check out this article by TJ Murphy, the Editorial Director of Competitor Magazine from this month’s issue. TJ actually stopped by for a drop-in class a few weeks ago. There’s a picture of him on page 4 rockin’ the CrossFit Southie competition team T during a workout at Reebok!

    http://running.competitor.com/2011/08/features/burning-runner-an-inside-look-into-crossfit-culture_34473

  • Kelsey

    08/16/2011 @ 2:32 am

    Definitely can use this as a travel WOD this week while I’m in North Carolina!

  • Chris C

    08/16/2011 @ 2:12 am

    Looks like a solid sunglasses WOD

  • jaime

    08/16/2011 @ 12:09 am

    Andrea beastin it out! Great pic!!!

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