CrossFit South Shore

Wednesday June 1st

Workout of the day

Complete the following for time:
10-9-8-7-6-5-4-3-2-1 reps of:
S.D.H.P. (115/83lbs)
1-2-3-4-5-6-7-8-9-10 reps of:
Burpee box jumps (24/20") 

 

The LIMA 5k Run for Veterans is this Saturday. Online registration is now closed. If you did not register they will be accepting registrations on Friday June 3rd during early packet pick-up between 4 and 8 PM and on Saturday morning starting at 7 AM until they are sold out. Avoid the last minute crush and register on Friday or be sure to be EARLY on Saturday, they will sell out! 

REGISTRATION WILL BE AVAILABE AT PACKET PICK UP FRIDAY JUNE 3RD AT THE AIRPORT BETWEEN 4 AND 8 PM FOLLOW THE SIGNS TOWARDS THE TERMINAL BUILDING AND LOOK FOR OUR PACKET PICK UP SIGNS

We will be meeting at the gym Saturday morning at 8:00am and then heading over to the staging area.

 

Tuesday May 31st

Workout of the day

Training:
A1. Push press; 3-3-3-2-2
A2. Weighted pull ups; 5-5-5-3-3
rest 2:00 min

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55lbs) 

 

Monday May 30th

Memorial Day

9:00am class only

Workout of the day

"Murph"
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

For time. 
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

Join us for a special Memorial Day WOD, to honor Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Affiliates across the nation will do the “Memorial Day Murph” WOD, to raise money for Lt. MIchael P Murphy Scholarship Foundation, Lone Survivor Foundation and The Wounded Warrior Project.  Click HERE to donate.  

 

Friday May 27th

Workout of the day

Training:
Bench press 8x3 @ 75% of 1RM (45 secs rest)

WOD:
Individual Workout 3
21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)

The always entertaining Rip talks about the importance of being able to arch your lower back. There's a hidden gem in this video... enjoy

Platform: Lower Back Position Control from stef bradford on Vimeo.

 

Memorial Day weekend schedule:
Saturday 9:00am & 10:00am
Memorial day 9:00am only

 

 

Join us for a special Memorial Day WOD, to honor Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Affiliates across the nation will do the “Memorial Day Murph” WOD, to raise money for Lt. MIchael P Murphy Scholarship Foundation, Lone Survivor Foundation and The Wounded Warrior Project.  Click HERE to donate. 

Thursday May 26th

Workout of the day

Training:
5 sets of:
A1. Back squat; 3 reps
A2. Trap 3 raise; 10-12 p/side

WOD:
AMRAP in 20 minutes:
2 Rope climbs
5 Power cleans (155/105lbs)
15 Wallballs (20/14lbs) 

 

Rope Climb with Russian Wrap

Details at GymnasticsWOD

Wednesday May 25th

Workout of the day

Individual Workout 6
For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

(Team competitors perform Team Workout 6)

 

Tuesday May 24th

Workout of the day

Training:
Split Jerk 3-3-2-2-1-1-1

WOD:
3 rounds of:
Row 750 meters
50 Air squats
Max reps H.S.P.U. 
rest 3:00 minutes 

*score time for each round and reps for H.S.P.U.

 

Still the best instructional video on the Split jerk. Come to class prepared...do your homework!

Platform: The Split Jerk from stef bradford on Vimeo.

 

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A Metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Metabolism
-Mark's Daily Apple

There’s a good reason so many people (mostly the sugar-burners, whose disparate group includes fruitarians, veg*ans, HEDers, body-builders, most MDs, the USDA and virtually every RD program in the country) can’t seem to grasp why a lower carb, Primal approach to eating is a better choice for health and fitness: their fundamental paradigm – the core theory that underpins everything else in that belief system – is flawed. They remain slaves to the antiquated notion that glucose is the king of fuels, so they live their lives in a fear of running low. The truth is, fat is the preferred fuel of human metabolism and has been for most of human evolution. Under normal human circumstances, we actually require only minimal amounts of glucose, most or all of which can be supplied by the liver as needed on a daily basis. The simple SAD fact that carbs/glucose are so readily available and cheap today doesn’t mean that we should depend on them as a primary source of fuel or revere them so highly. In fact, it is this blind allegiance to the “Carb Paradigm” that has driven so many of us to experience the vast array of metabolic problems that threaten to overwhelm our health care system.

Keep reading…

Monday May 23rd

Workout of the day

Training:
A1. Front squat; 5-5-3-3-3
A2. Ring rows; 5 x 10-12 

WOD:
AMRAP in 12 minutes:
5 Squat clean thrusters (135/95lbs)
9 Ring dips 

 

Saturday team workouts are heating up. I heard next week we might ditch the sleds and just pull that rig parked in the background.

I know Scott's ready to give it a run..

If I didn't know better I'd say this looks like a false start.

 

 

CrossFit Regionals June 17th-19th

Did you book your room yet? Discounted rooms will only be held until tomorrow. If you thought the atmosphere was awesome at our local competitions you need to experience the Regionals. Words can't even describe how epic this event will be. Come up for the day, a night, or the whole weekend and support your team.

We are booking rooms at the Hilton Boston/Dedham. Rates are decent so I hope everyone can make it for this awesome event. I have negotiated a discounted room rate for our group. To obtain the discount you must call in your reservation and let them know you are with CrossFit South Shore. The negotiated rate is $119 per night. You must book prior to May 24th to receive the discounted rate. 

Friday May 20th

Workout of the day

Training:
A. Deadlift 12 x 2; :60 sec rest (85% 1RM)
B. H.S.P.U. 10-1 ladder for time

WOD:
Complete 3 rounds for time:
20 KB Swings (70/53lbs)
20 GHD Sit ups*
20 Box jumps (24/20")
35 Double unders

*scale GHD's to weighted Abmat sit ups 

 

CrossFit Regionals:

The team has been training hard as we prepare for Regionals. Regionals will be held at Reebok World Headquarters in Canton MA., Friday June 17th, Saturday June 18th and Sunday June 19th. We want as many of you as possible to come support your team as we compete against 30 other teams in an effort to make it to the CrossFit Games. We are booking rooms at the Hilton Boston/Dedham. Rates are decent so I hope everyone can make it for this awesome event. I have negotiated a discounted room rate for our group. To obtain the discount you must call in your reservation and let them know you are with CrossFit South Shore. The negotiated rate is $119 per night. You must book prior to May 24th to receive the discounted rate. If last year was any indication, this years event should be epic. 

 

 

CrossFit South Shore On Ramp Program:

Time is running out! Call or email us to grab one of the last On Ramp spots. First class is this Monday May 23rd. 

Join our community and experience the greatest fitness of your life! 

On Ramp #53 M/W/F @ 10:00 AM, starts May 23rd (4 slots left) (3 slots left)

On Ramp #54 M/W/F @ 7:00 PM, starts May 23rd (3 slots left) (2 slots left)

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space is limited, Sign up NOW 

Need some motivation to get your butt in gear and sign up?

Space is limited, Sign up NOW

Thursday May 19th

Workout of the day

Training:
Snatch 2-2-2-2-2 

WOD:
21-15-9 reps of:
Hang Snatch (95/65lbs) 
Toes 2 Bar
Bar-facing Burpees 

 

Upcoming Events:

CrossFit Regionals:

The team has been training hard as we prepare for Regionals. Regionals will be held at Reebok World Headquarters in Canton MA., Friday June 17th, Saturday June 18th and Sunday June 19th. We want as many of you as possible to come support your team as we compete against 30 other teams in an effort to make it to the CrossFit Games. We are booking rooms at the Hilton Boston/Dedham. Rates are decent so I hope everyone can make it for this awesome event. I have negotiated a discounted room rate for our group. To obtain the discount you must call in your reservation and let them know you are with CrossFit South Shore. The negotiated rate is $119 per night. You must book prior to May 24th to receive the discounted rate. If last year was any indication, this years event should be epic. 

 

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A race to benefit Long Islands veterans in times of personal crisis. Race course is on the taxiways and runways of MacArthur airport. At points along the course, you will observe planes taking off and landing making for an unusual and exciting running experience. Registration deadline is June 2nd for online applications. We will also have a sign up sheet at the gym. Currently we have 13 people signed up. This will be the WOD for that Saturday so if you plan on working out get your name on our sign up sheet. Please also remember if you put your name on our sign up sheet you still have to actually register for the event (see link below). Join us as this is sure to be a fun event and it's for a great cause. 

Details

Registration

 

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CrossFit South Shore On Ramp Program

Time is running out! Call or email us to grab one of the last On Ramp spots. First class is this Monday May 23rd. 

Join our community and experience the greatest fitness of your life! 

On Ramp #53 M/W/F @ 10:00 AM, starts May 23rd (4 slots left) 

On Ramp #54 M/W/F @ 7:00 PM, starts May 23rd (3 slots left) 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space is limited, Sign up NOW 

 

 

 

Snatch Instruction:

The Snatch - Part One from Patrick Cummings on Vimeo.

The Snatch - Part Two from Patrick Cummings on Vimeo.

Wednesday May 18th

Workout of the day

Complete 4 rounds for time of:
10 Power cleans (155/105lbs)
4 Rope climbs 
40 Double unders

 

Megan, Nicole, Brian and Lauren

Scott and Janine

Suzanne and Donna

Upcoming Events:

A race to benefit Long Islands veterans in times of personal crisis. Race course is on the taxiways and runways of MacArthur airport. At points along the course, you will observe planes taking off and landing making for an unusual and exciting running experience. Registration deadline is June 2nd for online applications. We will also have a sign up sheet at the gym. 

Details

Registration

CrossFit South Shore On Ramp Program

Time is running out! Call or email us to grab one of the last On Ramp spots. First class is this Monday May 23rd. 

Join our community and experience the greatest fitness of your life! 

On Ramp #53 M/W/F @ 10:00 AM, starts May 23rd (4 slots left) 

On Ramp #54 M/W/F @ 7:00 PM, starts May 23rd (3 slots left) 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!

Space is limited, Sign up NOW 

 

Tuesday May 17th

Workout of the day

Training:
A1. Box squat; 3-3-3-3-3
A2. Trap 3 raise; 5 x 10-12 p/side
rest 3:00 min

WOD:
Row 300 meters
30 Pull ups
30 Wallballs (20/14lbs)
Row 300 meters
25 Pull ups
25 Wallballs
Row 300 meters
20 Pull ups
20 Wallballs
Row 300 meters
15 Pull ups
15 Wallballs
Row 300 meters
10 Pull ups
10 Wallballs 

 

"Burpees!" you probably heard that word one too many times on Monday.

Yup... enough said...

Monday May 16th

Workout of the day

Training:
A1. Press 5-5-3-3-3
rest :30 sec
A2. Two handed DB bent over rows 5 x 10-12 reps
rest 2:00 min

WOD:
"Air Force WOD"
For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men: 95 lbs, Women: 65 lbs.

Every minute, on the minute you must stop and complete 4 Burpees before continuing.

 

Friday May 13th

Workout of the day

Training:
A. Seated box jumps 8 x 2
B. Back squat 12 x 2; rest 45 sec.

WOD:
Complete 5 rounds for time:
5 Muscle ups*
10 DB hang squat cleans (40/25lbs)
200 meter run

*sub 10 pull ups/10 dips per round 

Seated Box Jumps: Begin seated on one box in front of another, preferably higher, box. You can initiate the jump by lifting the feet and replanting them, or from a static start. Either way, transfer as quickly as possible from seated to jumping. 

 

We met Laura at Westside Barbell where she holds most if not all of the women's powerlifting records. Strong? Strong is an understatement if there ever was one. Check her out doing a 100lb kneeling jump. Give this a try today (you don't have to do it with a barbell on your back). It is a great way to develop explosiveness and to better understand the powerful hip extension required for the olympic lifts.

Thursday May 12th

Workout of the day

Training:
4 sets of:
Deadlift x 5-6 reps
rest :30 sec.
Elevated H.S.P.U. x max reps
rest 2:00 min.

WOD:
12 minute AMRAP:
12 KB Swings (70/53lbs)
12 Burpees
12 GHD sit ups*

*sub: Abmat sit ups using 10-20lb slamball 

 

 

I truly believe when we give people knowledge we empower them. We empower them to positively effect change within themselves.

The title of the following article may throw you off; you may read it and say "I don't have type 2 diabetes, this article doesn't apply to me", but nothing could be further from the truth. Perhaps if the title were "How to Put a Stop to Insidious Weight Gain" or "Stubborn Fat Loss?" more would be inclined to read the article in its entirety. Ahh, but smart are we who CrossFit, so I am confident you will take the time to read...

 

The Definitive Guide to Insulin, Blood Sugar & Type 2 Diabetes (and you'll understand it)
Mark's Daily Apple 

BITE ME, ADA

We all know by now that type 2 diabetes is an epidemic. We’re seeing words like crisis andrunaway all over the news and in the journals. Heart disease rates have been cut in half since the staggering margarine days of the 1980s, but diabetes has swiftly risen to fill that gaping void and meet the challenge of Completely Unnecessary Disease Epidemic.

Here’s my ultra-simple explanation of the entire insulin/blood sugar/type 2 diabetes mess. Big Agra could really care less about you. That’s just business. The pharmaceutical industry is not in it for the love of life. If that were the case, drugs would be much cheaper. The FDA has to think about public health, but it also has to think about treading carefully on the toes of corporate interests, because that’s how it works when you’re the biggest economy in the world.

Print this explanation out, stick it on your fridge, email it to your aunt. And put down the pasta.

and continue reading...

 

Wednesday May 11th

Workout of the day

Complete the following for time:
50-35-20 reps of:
Goblet squats (53/35lbs)
Push press (65/45lbs)
Double unders 

 

Upcoming Events:

A race to benefit Long Islands veterans in times of personal crisis. Race course is on the taxiways and runways of MacArthur airport. At points along the course, you will observe planes taking off and landing making for an unusual and exciting running experience. Registration deadline is June 2nd for online applications. We will also have a sign up sheet at the gym. 

Details

Registration

As you know our team qualified and we are advancing to the Regionals. Regionals will be held June 17th - June 19th at Reebok World Headquarters in Canton Mass.

General Details

I will be posting specific details including hotel accommodations and a general itinerary in the upcoming days. We want as many of you as possible to come cheer your team on. The weekend will be an absolute blast and you will get to witness some amazing performances by the best in the Northeast.

Tuesday May 10th

Workout of the day

Training:
A1. Power clean 3-3-2-2-1
rest :30 rest
A2. Strict pull ups max reps x 5
rest 2:00 min.

WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
Power cleans (175/115lbs)
1-2-3-4-5-6-7-8-9-10 reps of:
Chest to bar pull ups 

 

Rick and Rob


 

Monday May 9th

Workout of the day

Training:
5 sets of:
Overhead squat x 5 reps
rest 1 min.
Weighted dips x 12 reps
rest 1 min.

WOD:
"Nancy"
5 rounds for time:
400 meter run
15 Overhead squats (95/65lbs)

 

Nothing more fun than a Saturday team wod with tires and prowlers

 

Friday May 6th

Workout of the day

Complete 7 rounds for time of:
7 Hang power snatches (105/68lbs)
14 Pistols (alternating legs)
28 Double unders 

 

Pistol instruction

Pistols from Patrick Cummings on Vimeo.

Thursday May 5th

Workout of the day

Training:
5 sets of:
Bench press x 5 reps
rest :30 seconds
Two-Handed DB Bent Over Rows x 12 reps
rest 2 minutes

WOD:
100 Burpees for time
Perform 3 deadlifts (255/165lbs) at the top of every minute 
15 minute time cap
Score is time or burpees completed 

 

Wednesday May 4th

Workout of the day

"Hammer"

Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

 

"I get up with a little help from my friends"

Striking a pose. But not using the Pose method and about to heal strike.

Tuesday May 3rd

Workout of the day

Training:
5 sets of:
Back squat x 5 reps
rest :30 seconds
Chin ups - max reps
rest 2 minutes

Conditioning:
Complete AMRAP in 12 minutes of:
20 Wallball shots (20/14lbs)
Run 200 meters

 

Congratulations to Anthony Baranta for qualifying and advancing to the CrossFit Games Regionals. Anthony's efforts were solid week in and week out. Making the top 60 out of nearly 1000 competitors is an awesome accomplishement, one Anthony should be very proud of.

Update on our team: No update really, CFHQ mustn't feel it is important to explain how ties will be broken. We are presently in a three way tie for 30th place (the final qualifying spot to advance).

My opinion is that the tie will be broken one of two ways:

1. Total reps from all 6 workouts will be added together. The team with the highest rep total advances.

CrossFit South Shore - 7029
Team Redshed - 7010
CrossFit NYC - 6888

2. Out of the 3 teams tied for 30th, determine how many weeks each team ranked higher than the other two.

CrossFit South Shore - 3 out of 6 weeks
CrossFit NYC - 2 out of 6 weeks
Team Redshed - 1 out of 6 weeks

Either method has CrossFit South Shore breaking the tie and advancing to Regionals. Of course this is only my opinion as to how this may be dealt with. Until then it is a waiting game.

Monday May 2nd

Workout of the day

Training:
5 sets of:
Deadlift x 3 reps
rest 30 seconds 
H.S.P.U. - amrap (-1)
rest 2 minutes 

Conditioning:
AMRAP in 10 minutes of:
5 Box jumps (24/20")
5 KB Swings (53/35lbs)
10 Box jumps
10 KB Swings
15 Box jumps
15 KB Swings
continue climbing by 5's

 

Keri - 255lbs!! PR!


So much to talk about after this past weekend. First, on Saturday we had a rather large crew representing at the "Festivus For The Rest Of Us" competition at CF Relentless. Jeanne Pirkle ("Pirkle Power"), Lauren Corcoran, Telly Dorizas, Rob Jantzen, Tom Schultz and all 3 Lanz's (Jim, Keri and James) rolled in strong and crushed the WOD's they were challenged with. Reports we received were that PR's were being hit left and right.

In the end James Lanz walked away taking 1st place in the Mens Novice division. Keri Lanz took 2nd place in the Womens Intermediate, and Lauren Corcoran was right behind her grabbing 3rd place. Jim Lanz took 5th place in the Mens Intermediate - not bad for a guy whose training has been extremely limited while he's rehabbing a quad injury. Tom Schultz was right behind Jim coming in 6th place. Rob PR'd his 2K row by :27 seconds and Jeanne learned she can deadlift a lot more than 135lbs; turns out more like 205lbs! Telly impressed with a 7:25 2K and a 415lb dead. Congratulations to all of you! You guys kicked some serious butt!

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Now on to the CrossFit Games Open. First and foremost I want to thank everyone who participated and everyone who supported our athletes over the course of the last 7 weeks. What a ride it has been, there have been so many memorable moments, so many inspiring efforts and countless amazing achievements. We are super proud of all of you. Your results are a testament to the fact that you all had to dig a little deeper, learning a little more about what you are truly capable of. Take a moment and congratulate yourselves, you all deserve it!

The results...

Well, I'm not quite certain. As of now the Leaderboard says our team is in a tie for the 30th and final qualifying spot. As I type this I would say that is still an "unofficial" result and we will need to wait for an official word from HQ before we celebrate.

I will tell you it was a nail biter right up to the last minute. Mike Brown started the excitement on Friday when he bumped his score up from 96 to 102, getting us off to a great start. The remaining five members of the team woke up Sunday morning knowing our fate was in our own hands. We all planned on doing the workout one more time, trying to capture one of the last qualifying spots. First up were Maxine and Lauren. Knowing exactly how important every rep would be, they attacked the WOD determined to help their team. Seven minutes later they did just that, with 3 additional reps in the books.

Next up, Anthony; Tara and yours truly. The three of us met at the gym in the afternoon knowing full well what we each needed to do. Tara went first knowing she would need to dig a little deeper and she did just that. Powering through the thrusters on a mission to succeed Tara finished with a score of 95; 5 better than her previous score of 90, and 5 more reps to add to our tally.

Feeling inspired by her awesome effort, I wasted no time in getting after it. Feeling absolute certainty I motored into the round of 18, making it back to the pull up bar and getting 8 pull ups for a total score of 116. That was 8 more reps than my previous attempt and 8 more reps for our team.

Closing out the Sunday effort was Anthony. I'm sure at this point there was a ton of energy in the gym fueling his encore performance. Looking strong and consistent Anthony bested his previous performance by 5 reps ending with a score of 115.

In the end the we improved our score in the final workout by 21 reps or 21 points. Just enough to bump up our overall position to 30th, qualifying us for the CrossFit Games Regional competition. Again, this is based on the accuracy of the leaderboard, which we know has been questionable at times during the Open. No matter the official outcome I know we laid it all out there on Sunday and it felt really good.