Friday October 7th
Workout of the day
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
CrossFit South Shore On Ramp Program:
The next On Ramp Program at CFSS is fast approaching. The program will begin on Monday Oct 10th and run every Mon/Wed/Fri for three weeks.
Join our community and experience the greatest fitness of your life!
On Ramp #63 M/W/F @ 10:00 AM, starts Oct 10th
On Ramp #64 M/W/F @ 7:00 PM, starts Oct 10th (only 3 slots left) (only 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!
Last minute Beast information:
Registration fee of $63.60 per athlete is due.
All athletes must wear a CFSS tee or tank while competing.
I recommend taking the 4:15pm ferry out of Pt Jeff on Friday. The ferry takes approximately one hour fifteen minutes and the drive from Bridgeport to Durham is about one hour (although there may be some Friday afternoon traffic). Registration is between 5-8pm at the Fairgrounds. There is also a 5:15pm ferry out of Pt Jeff, but it may not get you there in time to register. Late registration is Saturday morning between 7:00-7:45am.
We will probably try to meet up around 7:00pm at the Fairgrounds for registration.
*Event organizers prefer that all team members are present at the same time to register, but they will work with us if that's not possible. Team captains should discuss registration logistics with their team.
There are 6 wods over 2 days for individuals with a cut to the top ten mens/ladies after wod 5. There are 5 team wods over 2 days with a cut to the top 10 teams after wod 4.
There will be a tent city where we will set up camp. I have (2) 10'x10' canopies that I will bring. You should bring any of your typical tailgating gear (chairs, coolers, food, water, recovery drinks). I'm not sure about grills.
Make sure you are bringing the proper food items for post WOD recovery. This may include post WOD shakes, easily digestible protein sources (egg whites, chicken cutlets, hard boiled eggs, lean steak), and carbohydrates (sweet potatoes, fruit, etc.). If your shake is protein only add some carbohydrates in with it, again fruit works well here.
I would like to leave the site to eat a proper lunch, but with the schedule of events it may be necessary to eat lunch out of the cooler, so keep this in mind. Bottom line, be prepared. Do not let lack of preparation effect your game time performance.
good luck all and great choice for the motivational vid, Doug. I watch that onee frequently
Posted by: scott | October 06, 2011 at 11:03 PM
Great video!
To everyone competing: I wish you all the best of luck this weekend. Have a blast & kick ass!
To everyone who is competing for the first time: Take it all in & savor every moment. This is a time to push your strengths & your training to a whole new level. Have fun with it! I can assure you that you will come back with a fierce new heart & drive to train. I am so excited for your experience this weekend :))
Doug & Tara: Good luck & thank you for putting your all into our amazing CrossFit South Shore Athletes. You two truly are amazing coaches, much love :))
Posted by: Danielle Reuter | October 07, 2011 at 12:06 AM
Great video gave me chills
Posted by: Rick H | October 07, 2011 at 05:59 AM
oh and a little movie reference "I'm here to chew bubble and kick ass and I'm all out of bubble gum" go get 'em
Posted by: Rick H | October 07, 2011 at 06:03 AM
Beast athletes, I would do anything to be going with you this weekend...
I wish I could be there to work as hard as I can right by your side, or even just root you on and make you give every ounce you've got.
You don't have to be the fastest, or strongest, or the most gifted to be the hardest working person in the room. Physical limitations are no match for mental toughness.
Running harder or forcing out another rep when you don't think it's in the tank is a CHOICE. When you're in that place, be the one who chooses to keep going. Be the one who doesn't care what other people think your limitations should be. Be that crazy bastard who people take a second look at because they see the intensity in your eyes. It's in you.
Find your John Linehan for motivation.
Fill the unforgiving minute....
Posted by: Steve Marshall | October 07, 2011 at 07:57 AM
Good luck.
Posted by: dave barry | October 07, 2011 at 08:20 AM
To all Crossfit South Shore Beasties.......Have a BLAST this weekend! Give it your all as I know that you will! This is a very special time in your life to be with such amazing people as Doug and Tara.
I can't wait to see some pics from this weekend, it's just one more reason why Crossfit South Shore is the BEST!!!
Have Fun everyone!
Posted by: Denise | October 07, 2011 at 09:05 AM
CrossFit South Shore Competitors,
This weekend represents one more opportunity for you to go out and show YOURSELF what you are capable of. This is NOT about the audience, the WOD, the event or the fellow competitors this IS ABOUT YOU.
YOUR SKILL, YOUR TENACITY, YOUR PREPARATION AND YOUR "UNBREAKABLE" SPIRIT!!
We have all been blessed with the BEST Coaches out there, the BEST fellow athletes to train with, the BEST programming. YOU are prepared, YOU have accomplished so much already and this weekend is YOUR chance to RAISE YOUR PERSONAL STANDARD of what you expect from your self. DIG DEEP, STAY FOCUSED AND NEVER EVER GIVE UP!!
You can always give ONE MORE REP. It is an honor to call all of you my fellow CrossFit Athletes! Like I have said in the past, there is CrossFit and then there is CrossFit South Shore.
Posted by: Billy Reuter | October 07, 2011 at 10:21 AM
Good luck CFSS athletes. I love you Keri. I'm so proud of you!
Posted by: Jim Lanz | October 07, 2011 at 11:30 AM
good luck everyone! your all gonna kill it up there this weekend
Posted by: James Lanz | October 07, 2011 at 05:36 PM