CrossFit South Shore

Monday October 31st

Workout of the day

"TK"
Complete for time:
10 reps 95/135lb Squat Clean
31 Knees to Elbow
40 Box jumps 24" box
10 reps 95/135lb Power Snatch
31 Ring Dips
40 Double Unders
10 reps 95/135lb Thruster
31 Pullups
40 Burpees
71 O.H. Walking lunge steps with 25/45lb plate

  
A true benchmark WOD. Hmmm, who is this "TK", and what is this WOD all about?

 

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Congratulations to all of our On Ramp graduates! Great job guys and gals!
 
Tulio, Debra, Claire, Jamie

Steve, Casey, Owen, Geraldine

Judy, Kristi, John R, Mark, John F

Not pictured are Greg Sr, Wayne, Danielle, Mike C, Dave and Mike S

Welcome to the CFSS family, let the fun begin!

Friday October 28th

Workout of the day

Training:
Back squat - build to a 10RM in 15 minutes.

WOD:
Complete 15-12-9 reps of:
Power Snatch (135/95)
Burpees

 

CrossFit + Yoga

If yoga is yin, CrossFit is most certainly yang. They’re opposites, to be sure, but are they separate? Some CrossFitters don’t think so, including 2010 CrossFit Games champ Graham Holmberg, who was recently featured doing yoga in a video titled Om and Holmberg.

“I’ve experienced gains from (yoga),”Holmberg said.“That’s probably the biggest seller for me. I’ve felt my hips opening up. I can feel my ankles getting looser, my wrists. Lately I’ve been racking a barbell and I’m like, ‘Wow, I’m not even that warmed up yet and I can get that barbell racked much better than I feel like I usually can.’”

He continued: “If you can find a yoga practice that fits into your schedule or you’re willing to make some adjustments in your schedule and get involved with it, I think it can be beneficial.”

...Continue reading

Well what do you know... We have the perfect opportunity for you to give Yoga a try. Every Sunday Denise Donohue will be leading our new Yoga class at 9:00am.

The first class is this Sunday so be sure to come down.

 

Thursday October 27th

Workout of the day

Training:
Push press 3-3-3-3-3

WOD:
Row 1000 meters x 5
3 minute recoveries 

 

 

Good article from CrossFit Invictus. Especially good for our new On Ramp class, having just been introduced to the olympic lifts...

Why Olympic Lift?
Written by David Miller

Why be strong, why workout? To be fit, healthy…maximize one’s quality of living, maybe. There are so many exercise choices to get your muscular, cardio-vascular and skeletal systems moving, so why snatch or clean & jerk?

We all agree that moving heavy weights and fatiguing our muscles causes our bodies to adapt and get stronger.

Dr. Greg Haff presented his results at the 5^th Annual Coaches College last December, how directly improvements in strength positively affect speed. Still, why do we want to continue working on our strength and speed? I like being as strong and quick as possible but that’s me. Olympic lifting also offers lifters a better quality of life for more years.

As we age, the first skill we lose is speed. Quickness is second. Flexibility is third, followed by strength. I don’t even want to go through the rest of the aging list! We can retard this process however by using these magical organic machines we call our bodies.

If we were to describe ourselves as athletes, athletes in the “game” of life, how might we train our bodies to most effectively compete in the game? Physically and physiologically, we train our bodies the same as a high school, collegiate or pro athlete! Ok, maybe not the same intensity, yet the components of building strength, cardiovascular capacity, agility, speed, balance, coordination and flexibility are all necessary in every thorough training plan.

…so why Snatch or Clean/Jerk?

The Olympic Weightlifting exercises do not utilize a machine, lever, pulley or bench. Simply pick it up. Put it down. Repeat. The lifts are “whole-body” oriented, requiring strength from the inside out and being strong from the “core.” The lifts are performed by maintaining strong posture throughout the core while pushing with the legs to jump the barbell into the air and support it overhead. The difference between humans and other animals on this planet is that we walk upright. In everything we do, i.e. sports, chores around the house, wrestling with the kids, work, etc…90% of our time is spent balancing ourselves through our feet, resisting the forces of gravity and moving things around. The postures our bodies learn practicing the Olympic Lifts carry over to everything we do in our regular daily living. Functional training!

Collegiate athletics and the CrossFit communities are currently our biggest advocates of the lifts. Since the force we use to elevate the barbell is resisted by gravity, we must drive down with what?? – OUR FEET! Our hands are the connection to the barbell. Our feet drive down thru the floor, against gravity. That large section of our bodies between hands and feet , our core, is the link between the barbell remaining on the platform or being successfully hoisted overhead. Lifters maintain a ridged, neutral spine (torso), drive the feet through the earth and jump the weight into the air. This jump is the most powerfully explosive movement our bodies can produce. It’s all about coordination of leg and hip extensors. Everyday, all day, when we use our bodies to pick things up, walk, climb, run, sit, and get up, we are accomplishing these movements with our core and legs. Being stronger will not only help us when we’re older with regular daily living activities (RDLAs), but also make RDLAs easier today, too!

The clean & jerk is considered the KING of all weight related exercises. The strength, power, coordination, balance and flexibility to pull a heavy barbell off the floor only to receive it on your throat supported by your shoulders at the bottom of a deep front squat, STAND, then take a breath and jerk this weight over your head is, well . . . somewhat athletic. This one exercise more than any other, utilizes the most from our bodies. It requires every muscle in the entire body not to mention a little mental focus. Practicing the clean & jerk with use of proper technique, will in time improve posture & core strength. Plus, a little extra practice with the ol’ mind-body connection is a nice bonus.

 

Wednesday October 26th

Workout of the day

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225/145lbs)
12 Pull-ups
24 Double-unders

 

 

CrossFit Kids 

Classes are in full swing. The kids are having a blast!

Classes are every Tuesday and Thursday at 6:00PM

Remember, your childs first class is always FREE!

What is CrossFit Kids?

CrossFit Kids is a brand of CrossFit designed for children and teenagers to prepare them for life. CrossFit Kids is CrossFit specifically designed for children and teenagers.  While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

For more information, or to enroll your child, call 631-930-7070, or email Tara@crossfitssli.com

Tuesday October 25th

Workout of the day

Training:
Overhead squat - build to a 10RM in 15 minutes.

WOD:
Complete 3 rounds for time of:
Run 400 meters
30 KB Swings (53/35lbs)
15 Hand release push ups

 

From CrossFit Invictus:
Mobility vs. Flexibility: What’s The Difference?
Written by Calvin Sun

I have spent over half a decade working in the fitness industry and, for better or worse, things have changed a great deal over the last few years. Among these changes, strength coaches and physical therapists have found themselves on convergent paths. Many PTs are required to have a certification in strength and conditioning and more coaches are finding themselves at seminars learning about myofasical release and techniques for increasing range of motion. In the past, coaches and trainers would simply instruct their clients on how to “stretch”, focusing on increasing flexibility by lengthening muscles that might be short and tight. Today, especially in the CrossFit community, we hear the term “mobilization” used in conjunction with or even in place of the word “stretching”. This has caused some confusion amongst coaches, clients, and their respective physical therapists, chiropractors, and massage therapists. In a clinical setting, joint mobilization typically refers to a type of manual therapy intervention where a therapist will physically move the joint to help restore function and/or alleviate symptoms. However, more commonly, coaches are referring to the definition popularized by Kelly Starrett of San Francisco CrossFit and MobilityWOD. He describes mobilization as “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems”.

Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.

Soft Tissue Work
There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollers, massage sticks, theracanes, and lacrosse balls are common tools for this modality. SMFR can be performed before or after training sessions. Sometimes SMFR alone isn’t enough and an athlete will have to seek out a massage therapist, chiropractor, or physical therapist who is trained to deal with issues outside the scope of a fitness coach. Modalities such Active Release Technique (A.R.T.), Rolfing, Muscle Activation Technique, Structural Integration, and Trigger Point Therapy are amongst the techniques you will find utilized by professionals. If you are experiencing sharp, shooting pain, your coach should refer you to an appropriate medical professional.

Stretching
Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. Through autogenic inhibition, this method allows for increases in passive range of motion. Static stretches are typically held for at least 30 seconds. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here: http://www.mobilitywod.com/2011/01/episode-148365-pnf-demo-deadlifting.html.

Joint Mobilization
A variety of techniques are demonstrated on Kelly Starrett’s website, often involving stretch bands, to provide distraction at a given joint. The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated. Having said that, I would also advise against using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.

Mobility or mobilization is not to be confused with warm-up. The primary focus of mobility is to improve positions thereby improving power output and performance. Warm-up is designed to prepare the body for movement, it does not solve positional problems. Most group classes at Invictus involve a warm-up consisting of dynamic range of motion movements, which will certainly help to prepare you for the impending training session. However, if you are positionally inhibited you will need to supplement your training with mobility work in order resolve any positional problems you might have.

 

Monday October 24th

Workout of the day

Training:
Clean & Jerk - build to a 1RM in 20 minutes

WOD:
Complete 5 rounds for time of:
7 Clean & Jerks (135/95lbs)
14 Pistols
21 Double unders 

 

And the winner of the 50/50 raffle benefitting Angela is....

Phil Fatta. Congratulations Phil. Phil has graciously chosen to donate his winnings to Angela and her family. 

 

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The Nine Habits of Highly Healthy People

By Jonny Bowden via Charles Poliquin

1. Eat your vegetables. No kidding. And I’m talking at least 9 servings a day.. Unless you’re following the most stringent first stage of the Atkins Diet, you should be able to consume 60-120 grams of carbs a day (depending on your weight and exercise level), and you’d have to eat a stockyard full of spinach to get to that amount. Every major study of long-lived, healthy people shows that they eat a ton of plant foods. Nothing delivers antioxidants, fiber, flavonoids, indoles, and the entire pharmacopia of disease fighting phytochemicals like stuff that grows.
2. Eat fish and/or take fish oil. The Omega-3’s found in cold-water fish like salmon deserve the title of “wellness molecule of the century”. They lower the risk of heart disease, they lower blood pressure, they improve mood and they’re good for the brain. And if you’re pregnant, they may make your kid smarter!
3. Connect. And I’m not talking about the internet. In virtually every study of people who are healthy and happy into their 9th and 10th decade, social connections are one of the “prime movers” in their life. Whether church, family, volunteer work or community, finding something you care about that’s bigger than you that you can connect with and that involves other people (or animals) will extend your life, increase your energy, and make you happier. Only always.
4. Get some sun. At least 10-15 minutes three times a week. Interestingly, a recent study of four places in the globe where people lived the longest and were the healthiest noted that all four places were in sunny climates. Sun improves your mood and boosts levels of cancer-fighting, performance-enhancing, bone-strengthening vitamin D, a vitamin most people don’t get nearly enough of.
5. Sleep Well. If you’re low in energy, gaining weight, grumpy and looking haggard, guess what?- chances are you’re not sleeping nearly long enough nor well enough. By sleeping “well”, I mean uninterrupted sleep, in the dark, without the television on, in a relaxing environment. Nothing nourishes, replenishes and restarts the system like 7-9 hours sleep. Hint: start by going to bed an hour early. And if you’ve got a computer in the bedroom, banish it.
6. Exercise every day. Forget this 20 minutes three times a week stuff. Long lived people are doing things like farm chores at 4:30 in the morning! Our Paleolithic ancestors traveled an average of 20 miles per day. Our bodies were designed to move on a regular basis. New studies show that merely 30 minutes a day of walking not only reduces the risk of most serious diseases, but can even grow new brain cells!
7. Practice Gratitude. By making a list of things you’re grateful for, you focus the brain on positive energy. Gratitude is incompatable with anger and stress. Practice using your under-utilized “right brain” and spread some love. Focusing on what you’re grateful for- even for five minutes a day- has the added benefit of being one of the best stress-reduction techniques on the planet.
8. Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its effect on extending life, which it seems to do for almost every species studied. (So does eating about 1/3 less food, by the way.) If you’ve got a problem with alcohol, you can get resveratrol from grapes, peanuts or supplements. (And if you’re a woman, and you choose the alcohol option, make sure you’re getting folic acid every day.)
9. Get the sugar out. The number one enemy of vitality, health and longevity is not fat, it’s sugar. Sugar’s effect on hormones, moods, immunity, weight and possibly even cancer cells is enormous, and it’s all negative. To the extent that you can remove it from your diet, you will be adding years to your life and life to your years.

 

 

Friday October 21st

Workout of the day

Training:
Thruster 2-2-2-2-2-2-2

WOD:
Complete AMRAP in 15 minutes of:
9 Dumbbell Ground to Overhead (45/35lbs)
12 Toes to bar
15 Box jumps (24/20") 

 

L.J. working the rope climbs - CFSS Kids

CFSS Kids class working on their squats

Thursday October 20th

Workout of the day

Training:
Deadlift 3 x 5

WOD:
Complete 6 rounds for time and reps:
3 Rope climbs
6 Deadlifts (315/210lbs)
Max reps push ups 

 

Training with a purpose. John has run in eight 5k races since June setting new PR's every time.


Jen has shaved over 10 minutes off her time since her first 5k a little over a year ago

 

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Today and tomorrow are the last two days to purchase tickets for the 50/50 raffle benefitting 4 year old Angela. Angela was diagnosed with Rhabdomyosarcoma, cancer of the muscle last year. Angela is presently undergoing chemotherapy. This has been a trying year for her family. We would love to raise some money to help them through this difficult time. The tickets will be at the front desk. Thank you again for your support.

 

CrossFit South Shore Paleo Potluck Thanksgiving is Friday November 11th at the gym. Our Thanksgiving feast will be directly after the 5:00pm class (last class of day). Please sign up and let us know what dinner dish or dessert you plan on bringing. Remember family members and kids are welcome. This is going to be a fun event with a lot of really good food. Not to be missed.

Remember to bring in canned goods for our food drive. Let's help feed less fortunate families.

Also in honor of Veterans Day the 5:00pm class will be participating in "WOD for Warriors"
The deadline to purchase a "WOD for Warriors" tee shirt is today. If you are interested in purchasing a tee shirt simply post to comments with your tee shirt size. There is no money due now - just tee shirt size.

 

Wednesday October 19th

Workout of the day

Complete the following for time:
50-40-30-20-10 reps of:
Wallball shots (20/14lbs)
25-20-15-10-5 reps of:
Hang power cleans (115/83lbs) 

 

 

CrossFit South Shore Paleo Potluck Thanksgiving is Friday November 11th at the gym. Our Thanksgiving feast will be directly after the 5:00pm class (last class of day). Please sign up and let us know what dinner dish or dessert you plan on bringing. Remember family members and kids are welcome. This is going to be a fun event with a lot of really good food. Not to be missed.

Remember to bring in canned goods for our food drive. Let's help feed less fortunate families.

 

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Interested in Yoga classes? We are thinking of adding a Sunday morning Yoga class to the schedule. If you are interested please put your name on the "Yoga List" at the front desk.

 

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Gluten Intolerance, Celiac Disease, and The "Whole" Grain Story

From Fuel As Rx
Read Full Article

What's the deal with all the gluten/grain talk? Many people have come to the realization that gluten and/or grains make them feel 'less than optimal' if not completely miserable. But think back five to ten years ago. Do you remember hearing much about 'celiac disease' or 'gluten intolerance'? Ten years ago it was estimated that celiac disease incidence was about one case in every 2500 people. Today, estimates are one case in every 133 people. And although there is more awareness, only about one in every 4700 cases is actually diagnosed. The undiagnosed individuals are unknowingly doing permanent intestinal, organ, and system wide damage every time they eat foods containing gluten and grains. So, what is this gluten/grain stuff and why the heck have we gotten more intolerant? Let's break it down piece by piece. In order to better understand all of this (WARNING: it's going to get 'sciency' for a little while), it's important to look at and know what a grain is.

Whole Grain Definition & Illustration:

A Whole Grain is a cereal grain that contains cereal germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm.

The bran is the tough outside layer of the grain and has proteins, vitamins and minerals. All 'whole grains' and whole grain products have the bran included, (brown rice, oats, quinoa, etc.) The bran is where most of thelectins are. A lectin is a protein that has a “key” that fits a “lock” of a specific carbohydrate. All cell membranes contain carbohydrates. If a lectin with the right “key” comes into contact with one of the carbohydrate “locks” in the gut, an artery, gland or organ, it ‘opens the lock’, disrupts, the cell membrane, and damages the cell. The damage manifests as micro-perforations (tiny holes). These tiny holes let bacteria, intact proteins and other foreign substances escape the gut, gland, organ, etc. Once free the escapees get into the blood stream, which signaling a series of immune and autoimmune responses to attack the foreign materials (NOT GOOD). Additionally, lectins are resistant to stomach acid and digestive enzymes making them difficult or impossible to digest.

The endosperm or kernel of the grain is the inner portion and contains most of the complex carbohydrate and calories. A perfect example of the kernel is a grain of white rice.

The germ is the embryo of the plant and the part that contains fatty acids. It is the fatty acids that cause brown rice, and other "whole grains" to become rancid if kept too long. The germ is also used to make vegetable oils.

Gluten Definition:

Gluten: (from Latin gluten "glue") is a protein in foods processed from wheat and related species, including barley, spelt, faro, kamut, and rye.

There are two main classes of gluten: prolamines and glutelins. The prolamine gliadin is responsible for causing inflammation in gluten intolerance. Additionally, gliadin catalyzes an immune response resulting in intestinal damage. The difference between celiac disease and gluten intolerance is: celiac disease is an autoimmune reaction to gluten; gluten intolerance is simply the inability to digest gliadin.

Now that you have a handle on grains, lectins, and gluten (or at least a rough idea of what they are and do...), let's look into why there has been such an increase in the prevalence of celiac disease and gluten intolerance.

Better diagnostic tests are definitely part of it - although, these tests are not always accurate or sensitive enough to detect all cases. Another commonly cited reason for the increase is the amount of publicity, products, and information we are exposed to regarding the subject. Some so called 'experts' report concern that many people are 'missing out' on 'valuable nutrients' found in whole grains because they have self-diagnosed gluten intolerance or celiac disease. Finally and not commonly mentioned are today's "hybrid grains". Yep, go figure in order to make our crops bigger, stronger, and give better yields there have been some changes made. The fact is - grains we eat today have significantly more gluten than those that were eaten by our ancestors. In Paleolithic times eating grains was highly uncommon, suggesting that we are likely not set-up to tolerate the grains and gluten that are so easily accessible today. Combine being somewhat susceptible to gluten intolerance with the higher amounts of gluten in hybrid grains - and lo and behold we've got an epidemic.

Still not sure what to think about gluten and grains? Is your bagel really worth a lifetime of health problems that could be traced back to 'something you ate'?

And now a message from your gut (and you should ALWAYS 'listen to your gut')...

"Please use your brains. Stay away from the grains."

 

Tuesday October 18th

Workout of the day

Training: 
Front Squat 5-5-5-5-5

WOD:
Run 800 meters
3 rounds of:

• 15 Handstand push ups
• 30 KB Swings (53/35lbs)
• 45 Double unders 

Run 800 meters

 

4:30pm class looking strong at the start!

Monday October 17th

Workout of the day

Training:
Bench press 5 x 5

WOD:
Complete AMRAP in 12 minutes of:
Run 200 meters
10 Squat snatches (95/65lbs)

 

 

CrossFit Kids meets again this Tuesday!

Class times are Tuesdays and Thursdays at 6:00pm

We would like to invite you to come down and experience a FREE TRIAL CLASS. There is NO OBLIGATION and there will be absolutely NO HASSLE to join our program. This is our way of allowing you and your child to experience first hand all of the great benefits of our program.

 

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Friday October 14th

Workout of the day

Training:
Weighted pull ups 3 x 5

WOD:
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

 

 

Thursday October 13th

Workout of the day

Training:
Back squat 3 x 5

WOD:
Complete 3 rounds for time of:
7 Muscle ups
14 Power cleans (175/115lbs)
21 Burpees 

 

New On Ramp class learning how to arch their backs. Preparation for teaching the deadlift.

CrossFit Scalability and Applicability

The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations. The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms.

We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

Wednesday October 12th

Workout of the day

Complete AMRAP in 15 minutes of:
5 Deadlifts (275/185lbs)
10 Toes to bar
15 Ball slams (40/30lbs)
20 Double unders 

 

I Found My Beast at the Beast of the East:
Written by Jackie Mulligan

This weekend was a milestone for me. Like the other events I've competed in over the last 2 years, I wasn't sure what to expect or how prepared I truly was- all I knew was that I was going to do my best and give it my all. Little did I know what that really meant. I ended up getting PR's in the 5k run, 1RM clean and jerk, and 500m row. I found my beast... And I'm not the only one. Every single team member from CFSS had a moment, or two, or three, where they pushed harder than they ever have and raised the bar for themselves. I was so motivated and inspired by all of the athletes around me, especially from our box. I was so proud to be a part of my team- the 4 of us worked so hard together and defined strength, heart and unity during every WOD. I had so much fun with all of you...I even caught myself dancing in the middle of WOD #4.Thank you Rich, Brian, Debbie, Joel, Lauren, Keri, Riggs, Rob, Nicole, Billy and Pete for such an amazing and unforgettable weekend. Doug and Tara, because of CFSS I've push myself to places I never thought I could go. I am confident. I am strong. I am ready for the next challenge. Thank you both for everything! I enjoyed all the bonding and experiences our group shared this weekend and I look forward to being in "Beast Mode" from here on out with my CFSS family.

 

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One word: Foreshadowing 


 

Tuesday October 11th

Workout of the day

Training:
Power Clean 3RM

WOD:
21-15-9 reps of:
Calorie row
Overhead squat (95/65lbs)
Burpees 

 

Weekend Recap
written by Brian Strack 

I’ve competed in hundreds of track meets, coached hundreds more, and competed in a dozen or so triathlons. I’ve always loved being placed in athletics where it’s my best against yours and we are put up against the clock to determine who wins. The Beast of the East was just like these other sporting events I have done only with one key difference and that difference was the support and camaraderie throughout the event.  Each of the competitors from CFSS, the spectators who took the trip up, and those who offered their support via facebook all provided a sense of motivation like no other, and the successes that were achieved this weekend could not have been accomplished without it!

Entering into my first Crossfit competition and experiencing the nature of this type of event is one that I am proud to have taken. As a spectator I was able to watch three amazing friends give their all as individuals. Doug, Joel, and Anthony really showed their toughness and their overall fitness. Watching them all complete 5 WOD’s in just two days, many of which took them each out of their comfort zones, really taught me what it takes to compete at a high level. To see how each unknown event can affect your overall standings showed how important it is to deliver your best performance, pump out that extra rep, and train for anything!

As for the team competitions the community aspect of CFSS was really able to shine. While the standings may have listed CFSS 1, 2, & 3 there was no division amongst us as competitors. We all cheered for each of our friends to maximize their performance and achieve what we were all capable of doing.

 

On the first day the teams had to run a 5k and find Max Clean and Jerk. It seemed as though there was a new PR being set by everyone. Not just a second or two were being dropped on the run but minutes seemed to peel away, and the clean and jerk wasn’t being increased by 2.5 or 5 lbs but rather 15 and 20 lb increments. It is nearly impossible to find someone who didn’t set a new PR this weekend. The second day for the teams consisted of a 2k relay row where each person had to sprint 500m. All I can say about this is that this box has STRONG rowers! That event was followed immediately by the 4^th WOD with maybe 2 or 3 minutes in between events depending upon when you finished the row. This WOD was the 20 Atlas Stones, 100 hand release push ups, 200 20” box jumps with a 12 minute time cap. This was the highlight of the weekend for me. The efforts put forth by everyone, the cheering and emotion from the crowd, the satisfaction of knowing that as a team we were able to achieve such great things together… this is what Crossfit South Shore is all about!

 

So when you happen to see them be sure to congratulate each of the competitors from The Beast of the East. Personally I’d like to say thank you and congratulations Doug, Tara, Bill, Joel, Keri, Lauren, Nicole, Pete, Riggs, Rob, Anthony and a special thanks to my teammates Rich, Debbie, and Jackie for the motivation, encouragement and laying it all out there when it mattered most. Your efforts pushed me to be better than I thought I could ever be.

If I learned one thing that I could pass along to each of the members at CFSS it’s this…… don’t wear basketball shorts when you are rowing! Also be sure to make it a point to be at the next event either as a competitor or spectator. Your training is guaranteed to improve as a result.  

Monday October 10th

Workout of the day

Training:
Press 5 x 5

WOD:
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

 

What an amazing weekend!! Recap and more photos soon.


 

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! 

Space Is Limited, Sign Up Now

 

 

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.

 

Thursday October 6th

Workout of the day

For time:
Run 800 meters
20 Deadlifts (155/105lbs)
Run 800 meters
20 Power Cleans (155/105lbs)
Run 800 meters
20 Power Clean & Jerks (155/105lbs) 

Competitors:
Atlas Stone technique work
Foam roll/ mobility work

Optional WOD:
On the minute for 10 minutes:
3 Power cleans
6 Ball slams 

 

Playing with stones

Scheduling Notes:

Starting this week there will no longer be a 6:00pm Group class on Tuesdays and Thursdays. But fear not, for we have added a 7:00pm Group class in its place on Tuesdays and Thursdays.

There will be no afternoon/evening classes this Friday and no classes this Saturday. All of your coaches and many members will be competing in the Beast of the East competition. We hope you will join us as it is sure to be an action packed weekend.

 

CrossFit Kids meets again tonight!

Class times are Tuesdays and Thursdays at 6:00pm

We would like to invite you to come down and experience a FREE TRIAL CLASS. There is NO OBLIGATION and there will be absolutely NO HASSLE to join our program. This is our way of allowing you and your child to experience first hand all of the great benefits of our program.

 

 

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! 

Space Is Limited, Sign Up Now

 

Wednesday October 5th

Workout of the day

Complete for time:
Run 400 meters
21 Overhead squats (95/65lbs)
21 Box jumps (30/24")
Run 400 meters
15 Overhead squats
15 Box jumps
Run 400 meters
9 Overhead squats
9 Box jumps 

 

Scheduling Notes:

Starting this week there will no longer be a 6:00pm Group class on Tuesdays and Thursdays. But fear not, for we have added a 7:00pm Group class in its place on Tuesdays and Thursdays.

There will be no afternoon/evening classes this Friday and no classes this Saturday. All of your coaches and many members will be competing in the Beast of the East competition. We hope you will join us as it is sure to be an action packed weekend.

 

CrossFit Kids - first class was a blast!

 

CrossFit Kids meets again this Thursday!

Class times are Tuesdays and Thursdays at 6:00pm

We would like to invite you to come down and experience a FREE TRIAL CLASS. There is NO OBLIGATION and there will be absolutely NO HASSLE to join our program. This is our way of allowing you and your child to experience first hand all of the great benefits of our program.

 

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)

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 October 4th

Workout of the day

Training:
Deadlift 3-3-3-3-3

WOD:
For reps:
:30 sec Thrusters (95/65lbs)
:30 sec rest
:30 sec Burpees
:30 sec rest
:30 sec Double unders
1 minute rest x 5 rounds 

 

Scheduling Notes:

Starting this week there will no longer be a 6:00pm Group class on Tuesdays and Thursdays. But fear not, for we have added a 7:00pm Group class in its place on Tuesdays and Thursdays.

There will be no afternoon/evening classes this Friday and no classes this Saturday. All of your coaches and many members will be competing in the Beast of the East competition. We hope you will join us as it is sure to be an action packed weekend.

CrossFit Kids starts tonight!

Class times are Tuesdays and Thursdays at 6:00pm

We would like to invite you to come down and experience a FREE TRIAL CLASS. There is NO OBLIGATION and there will be absolutely NO HASSLE to join our program. This is our way of allowing you and your child to experience first hand all of the great benefits of our program.

 

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 

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

 

Monday October 3rd

Workout of the day

Training:
Press 5 x 5 

WOD:
10-9-8-7-6-5-4-3-2-1 reps of
Power clean (155/105lbs)
Chest to bar pull ups
Kettlebell swing (53/35lbs) 

 

 

Yup, some muddy looking dudes... Greg Sr., Greg and Mike. Back to back 5k weekends for this trio! 


 

 

CrossFit Kids starts this week!

Class times are Tuesdays and Thursdays at 6:00pm

We would like to invite you to come down and experience a FREE TRIAL CLASS. There is NO OBLIGATION and there will be absolutely NO HASSLE to join our program. This is our way of allowing you and your child to experience first hand all of the great benefits of our program.

 

Starting this week there will no longer be a 6:00pm Group class on Tuesdays and Thursdays. But fear not, for we have added a 7:00pm Group class in its place on Tuesdays and Thursdays.

 

***************************************

 

Fellow Beasts! We have 5 days remaining until the Beast of the East competition. After several roster changes we are finally set with three teams representing CFSS. Here are the three teams (team captains in bold):

CrossFit South Shore 1: Rich Romito, Brian Strack, Jackie Mulligan, Debbie Leonti

CrossFit South Shore 2: Jim Lanzarotta, Pete Lepore, Tara Krieger, Lauren Corcoran

CrossFit South Shore 3: Bill Krukowski, Riggs Goodman, Nicole Kaczmarski, Keri Lanzarotta

Some important Beast information:

Registration fee of $63.60 per athlete is due this week. Pay at the front desk.

All athletes must wear a CFSS tee or tank while competing. Each team is encouraged to further coordinate their uniforms (tee/tank colors, socks, shorts etc.). Have some fun with it. I hear Rich is really into those funky patterns on the tall socks!

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.

*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.

The Beast will be releasing 3 of the individual competitor wods and 2 of the teams wods tonight on the Beast site. Approximately 8 pm.

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.

 

 

Saturday October 1st

Workout of the day

8:00am - Open gym/ make up a WOD you missed

9:00am - Team WOD:

With a partner complete:
2 rounds of:
Row 500m/max reps power cleans (135/95lbs)
Row 500m/max reps box jumps (24/20”)
*with a running clock, each partner has to perform the exercises before moving on.  The time keeper for each grouping is the 500 meter row... i.e partner A must complete a 500 meter row while partner B completes max reps of power cleans, then switch.  Each team will keep a running total of their reps.  Score is based off total time divided by reps.