You’re Gonna Sleep Like a Baby

One Piece Pick Up
One Piece Pick Up

On Wednesday we posted on the CFS site about becoming a toasty. Below we have posted the minimum requirements. I think these requirements are pretty nice, and I think that most of you will agree. Those of you that started before we put these out there are considered to be “grandfathered” in.

This is a competitor program, and we believe you should have to work hard to earn your place in such a program. The number of you has grown significantly since January and we could not be more thrilled. However, the more of you there are the more others want to get in on the fun, and so we have to set some entry standards.

Thus, if you read this list and find that you are falling short, you have 3 months to meet these standards.

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.

You must show that you are a smart athlete. Choosing weights that are appropriate for you and knowing when to scale.

Warm-up
20 wallballs
20 scorpions
10 wallballs
10 inchworms

5 minutes of quad and hamstring stretching

Oly/Strength
Snatch Grip Deadlift
5-5-5-5
-stay tight. Slow and controlled. Work on 1 piece pick up

Strength
EMOM 10
3 Front Squats

Try and use the same weight across for all ten sets.

WOD 1
7 Minute AMRAP
10 Hang Power Cleans
5 Thrusters

Games- 165,110
Regionals- 155,105
Open-135,95

Rest 3 minutes

WOD 2
3 minute AMRAP
Bar Muscle-ups

*No C2B scaling, spend those 3 minutes doing whatever possible to complete/workout those MUPS!*

64 Comments

    • Goose

      07/14/2013 @ 12:34 am

      Mortal kombat – toasty?

    • Goose

      07/14/2013 @ 12:34 am

      Mortal kombat – toasty?

  • Crusty

    07/13/2013 @ 12:17 pm

    Not that i have much say but “The toast of the town” has it all.

    No one would get it but a pic of this guy in the bottom right corner could be funny…

  • Crusty

    07/13/2013 @ 12:17 pm

    Not that i have much say but “The toast of the town” has it all.

    No one would get it but a pic of this guy in the bottom right corner could be funny…

  • Lexi

    07/13/2013 @ 3:40 am

    Burnt Toast…
    …set the dial to burn
    …too hot to handle
    …burning down PAhs!
    …not your average wonderbread
    …my toaster is broken, so I freakin burnt that shit

  • Lexi

    07/13/2013 @ 3:40 am

    Burnt Toast…
    …set the dial to burn
    …too hot to handle
    …burning down PAhs!
    …not your average wonderbread
    …my toaster is broken, so I freakin burnt that shit

  • Petra

    07/13/2013 @ 1:36 am

    It’s a slogan cypher between Goose & Pat!

    “We were just bread when we started” Love it.

    • Petra

      07/13/2013 @ 1:41 am

      Also
      Warm-up: done
      Snatch DL: 145# – could have gone heavier
      EMOM: 105# – SHOULD have gone heavier
      WOD: 3+10 @ open, 3 barMUPs

      “I was just bread when i started.”

  • Petra

    07/13/2013 @ 1:36 am

    It’s a slogan cypher between Goose & Pat!

    “We were just bread when we started” Love it.

    • Petra

      07/13/2013 @ 1:41 am

      Also
      Warm-up: done
      Snatch DL: 145# – could have gone heavier
      EMOM: 105# – SHOULD have gone heavier
      WOD: 3+10 @ open, 3 barMUPs

      “I was just bread when i started.”

  • newbie lurker

    07/13/2013 @ 12:17 am

    Like regular toast but a lot more intense
    How firebreathers make toast
    We sweat too much for regular toast
    Toast, Spartan warrior style
    Toast Southie style, it’s just different
    Too hot and too hard for YOU

  • newbie lurker

    07/13/2013 @ 12:17 am

    Like regular toast but a lot more intense
    How firebreathers make toast
    We sweat too much for regular toast
    Toast, Spartan warrior style
    Toast Southie style, it’s just different
    Too hot and too hard for YOU

  • Goose

    07/12/2013 @ 9:35 pm

    Any one of these three have my vote….
    The best thing since sliced bread
    We were just bread when we started
    I eat that $#!+ for breakfast!

  • Goose

    07/12/2013 @ 9:35 pm

    Any one of these three have my vote….
    The best thing since sliced bread
    We were just bread when we started
    I eat that $#!+ for breakfast!

  • Patilac

    07/12/2013 @ 7:26 pm

    How competitors eat toast
    Bite it
    The toast with the most
    The toast of the town
    Beyond cooked
    I like my toast well done
    We were just bread when we started
    Cookin with fire

  • Patilac

    07/12/2013 @ 7:26 pm

    How competitors eat toast
    Bite it
    The toast with the most
    The toast of the town
    Beyond cooked
    I like my toast well done
    We were just bread when we started
    Cookin with fire

  • NR

    07/12/2013 @ 7:23 pm

    Burnt toast is Paleo, Southie style.

  • NR

    07/12/2013 @ 7:23 pm

    Burnt toast is Paleo, Southie style.

  • Goose

    07/12/2013 @ 7:19 pm

    an acquired taste
    so crispy!
    i m like hot butter on my breakfast burnt toast
    plug in your toasters
    naughty but toasty
    any time, any place, any toast
    moving at the speed of toast
    I can’t believe it’s not toast
    break me off a piece of that toast
    dial down the heat
    the non-sticky sticky hot
    may the toast be with you
    we do toast right
    Taste it!

    • Patilac

      07/12/2013 @ 7:30 pm

      And touché

    • Shamwow

      07/12/2013 @ 8:46 pm

      The question is: what would 2 Chainz say about Burnt Toast?

      • goose

        07/12/2013 @ 9:15 pm

        Known to act a donkey on the camel-toast Then take the camel-toast and turn it into casserole

  • Goose

    07/12/2013 @ 7:19 pm

    an acquired taste
    so crispy!
    i m like hot butter on my breakfast burnt toast
    plug in your toasters
    naughty but toasty
    any time, any place, any toast
    moving at the speed of toast
    I can’t believe it’s not toast
    break me off a piece of that toast
    dial down the heat
    the non-sticky sticky hot
    may the toast be with you
    we do toast right
    Taste it!

    • Patilac

      07/12/2013 @ 7:30 pm

      And touché

    • Shamwow

      07/12/2013 @ 8:46 pm

      The question is: what would 2 Chainz say about Burnt Toast?

      • goose

        07/12/2013 @ 9:15 pm

        Known to act a donkey on the camel-toast Then take the camel-toast and turn it into casserole

  • Patilac

    07/12/2013 @ 6:54 pm

    Burnt toast- it’s not for everyone

    Crispy on the outside

    Too much time under fire

    Like regular toast but burnt

    More heat than most can handle

    More hardcore than your toast

    I eat that shit for breakfast

    • Goose

      07/12/2013 @ 7:03 pm

      dude you’re a boss when it comes to most things but especially slogans…

      • Patilac

        07/12/2013 @ 7:30 pm

        Thanks buddy

    • Shamwow

      07/12/2013 @ 8:47 pm

      “Like regular toast but burnt” is classic.

  • Patilac

    07/12/2013 @ 6:54 pm

    Burnt toast- it’s not for everyone

    Crispy on the outside

    Too much time under fire

    Like regular toast but burnt

    More heat than most can handle

    More hardcore than your toast

    I eat that shit for breakfast

    • Goose

      07/12/2013 @ 7:03 pm

      dude you’re a boss when it comes to most things but especially slogans…

      • Patilac

        07/12/2013 @ 7:30 pm

        Thanks buddy

    • Shamwow

      07/12/2013 @ 8:47 pm

      “Like regular toast but burnt” is classic.

  • Arik

    07/12/2013 @ 2:42 pm

    DL [SG]: 135 – 155 – 175 – 195 – 215
    EMOM FS: 175 x 10
    WOD1: 3+2 @ 110
    WOD2: 10

  • Arik

    07/12/2013 @ 2:42 pm

    DL [SG]: 135 – 155 – 175 – 195 – 215
    EMOM FS: 175 x 10
    WOD1: 3+2 @ 110
    WOD2: 10

  • dudley

    07/12/2013 @ 1:43 pm

    SDL: 195×5; FS: 185×4, 195×6; WOD1: 2+11 regional; WOD2: 11

  • dudley

    07/12/2013 @ 1:43 pm

    SDL: 195×5; FS: 185×4, 195×6; WOD1: 2+11 regional; WOD2: 11

  • Crowley

    07/12/2013 @ 1:34 pm

    Warm-up: done
    Snatch grip DL: up to 195×5
    Front squat: 225 across, probably should have tried 235/245
    WOD 1: 3+7 @155
    WOD 2: 13 BMUs

  • Crowley

    07/12/2013 @ 1:34 pm

    Warm-up: done
    Snatch grip DL: up to 195×5
    Front squat: 225 across, probably should have tried 235/245
    WOD 1: 3+7 @155
    WOD 2: 13 BMUs

  • DePrizio

    07/12/2013 @ 12:53 pm

    Warm-up: check
    Snatch DL: up to 195 x 5. Room for more, Thumbs were screaming.
    Squat: 165x5min 175x5min.
    WOD: 3+11 @ open.

    Worked on butterflies after. Small circles. WIP.

  • DePrizio

    07/12/2013 @ 12:53 pm

    Warm-up: check
    Snatch DL: up to 195 x 5. Room for more, Thumbs were screaming.
    Squat: 165x5min 175x5min.
    WOD: 3+11 @ open.

    Worked on butterflies after. Small circles. WIP.

  • Schurko

    07/12/2013 @ 12:22 pm

    Warm-up: check
    Snatch DL: up to 235#x 5
    Squat: 275x8min 245x2min. Legs shut down, hard
    WOD: 3+10 @ reg

  • Schurko

    07/12/2013 @ 12:22 pm

    Warm-up: check
    Snatch DL: up to 235#x 5
    Squat: 275x8min 245x2min. Legs shut down, hard
    WOD: 3+10 @ reg

  • Amy Ferro

    07/12/2013 @ 11:55 am

    So we were all set to order some tanks BT tanks with a dirty slogan on the back, and just decided that we were going to go with something else. I would like to have something new by Monday. Please post with ideas!!

    • Amy Ferro

      07/12/2013 @ 11:58 am

      Tina came up with: “A little overdone, just how we like it”

    • Shamwow

      07/12/2013 @ 1:11 pm

      Butter on the deck!

      • Shamwow

        07/12/2013 @ 1:13 pm

        The best thing since sliced bread.

        • DePrizio

          07/12/2013 @ 1:14 pm

          Second that, good work joe.

    • dudley

      07/12/2013 @ 1:41 pm

      twerk it

    • Crowley

      07/12/2013 @ 1:55 pm

      part of a complete balanced breakfast

      • Arik

        07/12/2013 @ 5:35 pm

        any chance we could get them with our last names / nick names on the back and with numbers?

        • Goose

          07/12/2013 @ 7:00 pm

          that would be cool, maybe we could do a custom pre-order if peeps were intersted. would cost more, but probably doable

  • Amy Ferro

    07/12/2013 @ 11:55 am

    So we were all set to order some tanks BT tanks with a dirty slogan on the back, and just decided that we were going to go with something else. I would like to have something new by Monday. Please post with ideas!!

    • Amy Ferro

      07/12/2013 @ 11:58 am

      Tina came up with: “A little overdone, just how we like it”

    • Shamwow

      07/12/2013 @ 1:11 pm

      Butter on the deck!

      • Shamwow

        07/12/2013 @ 1:13 pm

        The best thing since sliced bread.

        • DePrizio

          07/12/2013 @ 1:14 pm

          Second that, good work joe.

    • dudley

      07/12/2013 @ 1:41 pm

      twerk it

    • Crowley

      07/12/2013 @ 1:55 pm

      part of a complete balanced breakfast

      • Arik

        07/12/2013 @ 5:35 pm

        any chance we could get them with our last names / nick names on the back and with numbers?

        • Goose

          07/12/2013 @ 7:00 pm

          that would be cool, maybe we could do a custom pre-order if peeps were intersted. would cost more, but probably doable

Comments are closed.

X