Swinging a Sledgehammer + What does it take to become a Toasty??



Strength from the inside out

Sledgehammer swings

The coaches recently have received a lot of questions about and expressed interest in the Burnt Toast Program. For those of you that do not know, the Burnt Toast Programing is our Competitor Programming.  There is much more volume than the general classes and more of a focus on the proficiency of technical skills and weight lifting movements that are necessary in order to compete.   This program is for those who aspire to take their training beyond recreational fitness and is something that with time you can work towards. Up to this point we have not made our expectations clear on what is necessary to entering the program.

As a CrossFit Southie athlete we want you to progress appropriately. Starting out with the scaled classes for 0-6 months, then advancing to the RX classes for 3-12 months, and then once you have developed the skills, strength, metabolic conditioning and experience then you are welcome to start adding in all the additional volume of the competitor program. If you jump the gun and start adding in the volume too early you will be more likely to get  injured and end up lacking the foundational skills and GPP necessary to be successful as a competition CrossFitter. Our intention is not to exclude anyone from doing Burnt Toast, but we also want to ensure that those who are in the Burnt Toast classes will progress appropriately while not taking away from athletes that deserve and need competitor level coaching.

You must be able to complete 10 out of the 12 requirements:

1. Squat Snatch (115,80) – This must be one fluid movements, no power snatch and then overhead squat.

2. 10 consecutive Chest to Bar pull-ups- Men/10 consecutive Kipping pull-up women- Both without assistance

3. Ring Dip- 10 unassisted-Men/1 Unassisted-Women

4. 500m Row-1:45 Men/2:05 Women

5. 1 Mile Run- Sub 8:00 Men/Sub 9:00 Women

6. 1 Handstand Push-up-Men/Ability to kip up on to the wall/bands-Women

7. 15 foot Rope climb

8. Toes to Bar- 10 without dropping down from the bar-Men/5 without dropping off the bar-Women

9. Wallballs- 10 reps to a 10ft target with a 20lb ball- Men/10 Reps to a 10 ft target with a 14lb ball

10. Kettlebell Swings-2pood for 5 reps-Men/1.5pood for 5 reps-Women

11. 10 Consecutive Double Unders

12. Pistols with no gripping assistance (can still use a ball, box, or plate under the heal)

Then we have some  nonnegotiable requirements

  1. Unlimited membership- This is a 5 day program M,T,W,F,S.
  2. Must compete in the CF Open which is the 5 week online worldwide competition. All the workouts are completed here at the box.
  3. Must be able to complete the WODs with the Open weight (which usually means the class RX weights)
  4. Actively CrossFitting for 6+ months
  5. Upholding all of the movement standards without constant corrections. You should want to uphold movement standards, you shouldn’t have to be constantly told.
  6. You must show that you are a smart athlete. Choosing weights that are appropriate for you and knowing when to scale.

If you have any questions about these standards or requirements please consult with myself, Goosedada or any of the coaches. There is nothing we want more than to watch you all progress as athletes. All of the CFS coaches are happy to give their advice and their insight about how to make it to the next level.

3 Rounds
800m Run
14 Deadlifts (155,105)
200m Sandbag Run (3,2)
7 Shoulder to Overhead (155,105)

Level 3- (135,95)
Level 2 -(115,75)
Level 1- (85,45); 400m run; 200m run with a medball (20/14)


  • Nick S.

    07/11/2013 @ 5:22 pm

    24:34 Rx… Killer WOD. Sandbags = death.

    Sorry I cheated on you 7pm-ers yesterday with the 6pm class. I’ll be back in at 7pm tonight.

    • Mike Brown

      07/11/2013 @ 7:39 pm

      lol glad to hear. 6pm ….pssh

  • Joel

    07/11/2013 @ 11:53 am

    WOD 23:34 @ 95#

    Enjoy that vaca Manny

    • Manny Rodriguez

      07/11/2013 @ 7:40 pm

      Thanks buddy

  • Mike Brown

    07/11/2013 @ 1:15 am

    21:57 L3

    Tried to keep up with the beast Eric throughout the running.

    I was hoping he’d slow the f*#* down. he just kept going!!

    running per usual = goat city

    Great Job Eric!

    Taylor just annihilated everyone. Dudes like Seabiscuit!!

  • jason barrow

    07/11/2013 @ 12:55 am

    WOD: 23:49 L3

    Last 7PM class with Manny before his much deserved vacation, have fun my man. More importantly good luck and early congrats on the wedding Antonio.

    • Manny Rodriguez

      07/11/2013 @ 1:00 am

      Thanks bro i’ll def miss u guys 7pmers!

      • Mike Brown

        07/11/2013 @ 1:06 am

        What barrow said. Enjoy manny. Congrats Antonio!!

  • Manny Rodriguez

    07/11/2013 @ 12:53 am

    26:20 L3 looks worst on paper, i thought i was gonna be in for a long 1..

  • sammy belton

    07/11/2013 @ 12:52 am

    24:00 something 800-400-400 #95 #3
    The first 800 was humbling, definitely needed to scale down. Probably should have used 115 on the bar. Much needed 30 mins of mobility after the WOD

    • Guest

      07/11/2013 @ 12:58 am

      Thanks bro i’ll def miss the 7pm crew!

    • Shamwow

      07/11/2013 @ 1:20 am

      Great work tonight, Sammy!

  • JBo

    07/11/2013 @ 12:48 am

    WOD: 24:43 L2 Really enjoyed both yesterday’s and today’s workouts!

    Note on these “irregularly shaped objects” skills: It seems there is a direct correlation between how irregularly shaped the object is and how ridiculous I look trying to handle it!

    Atlas stones: not so irregular and I actually thought I held my own there

    Kegs: a bit irregular and I looked pretty foolish

    Sledgehammer: quite irregular and I don’t even WANT to know what I looked like trying to maneuver that thing. Chuck made it look so easy!

  • nicole dholakia

    07/10/2013 @ 10:15 pm

    Holy mother of god…I walked into the 4:30 today and it was empty. I was a little early so I didn’t freak all at once…but when 4:30 on the dot hit, I almost lost it. TJ kept me sane and cheered me on the whole way through.
    It was a party of 1…
    WOD: 28:25 (I think?) R f-ing x

    • jason barrow

      07/11/2013 @ 1:08 am

      Hahahah, you KNOW I got a kick out of reading this.

      Southie Orange Jul 10th:
      7:30pm – All Levels
      6:30pm – Rx
      5:30pm – Rx
      4:30pm – DHOLAKIA

  • sammy belton

    07/10/2013 @ 4:47 pm

    Crazy WOD! I better eat some Wheaties for lunch…

  • Micah Risk-Uspensky

    07/10/2013 @ 3:39 pm

    What time is the Lift Up Moore fund-raiser on Saturday? Will it overlap with the pull-up seminar? Is it realistic to try to do both? Thanks! 🙂

    • amy

      07/10/2013 @ 8:54 pm

      It will be in all regular classes. You can totally do both

      • Micah Risk-Uspensky

        07/11/2013 @ 2:17 pm

        Oh, so it will count towards weekly classes?

        • amy

          07/11/2013 @ 2:29 pm

          If you make the $10.00 donation it will not.

  • Chris Wilson

    07/10/2013 @ 12:37 pm

    22:42 L3. Slow as molasses on the runs, all unbroken on StH and DL; definitely Rx next time. Tomorrow is break day after 5 in a row.

  • Shamwow

    07/10/2013 @ 12:28 am

    Uncle Dave has a pretty tight cover of the Peter Gabriel classic: http://www.youtube.com/watch?v=9i4YyiUHuoM

Comments are closed.