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Tuesday May 1st
Workout of the day
Regional Workout
INDIVIDUAL EVENT 4
For time:
50 Back squats (135/95lbs)
40 Pull-ups
30 Shoulder-to-overhead (135/95lbs)
50 Front squats (85/65lbs)
40 Pull-ups
30 Shoulder-to-overhead (85/65lbs)
50 Overhead squats (65/45lbs)
40 Pull-ups
30 Shoulder-to-overhead (65/45lbs)
Jenn working her way through 50 pistols
Friday April 27th
Workout of the day
Training:
Snatch - 15 minutes to build to a heavy single
WOD:
Complete AMRAP in 15:00 minutes of:
6 Handstand push ups
9 Power snatches (105/75lbs)
12 Ball slams (40/30lbs)
Moving some weight... with Jason, Greg and Tulio
Thursday April 26th
Workout of the day
Training:
Deadlift 3 x 5
WOD:
Complete for time:
12 Deadlifts (315/205lbs)
40 Wallball shots (20/14lbs to 10' target)
9 Deadlifts
30 Wallball shots
6 Deadlifts
20 Wallball shots
3 Deadlifts
10 Wallball shots
Yep, it was one of those... with Tonino, Chris M, and Eddie
Wednesday April 25th
Workout of the day
Training:
5 sets of:
Back squat x 5 reps; rest 20 seconds
AMRAP weighted pull ups (+20% BWT); rest 3-4 minutes
WOD:
Complete AMRAP in 10 minutes:
5 Burpees
10 KB Swings (70/53lbs)
25 Double unders
Hitting the mark... but who is the athlete?
Tuesday April 24th
Workout of the day
Training:
Press 3-3-3-3-3
WOD:
Complete for time:
42 Back squats (135/95lbs)
7 Rope climbs
30 Front squats (135/95lbs)
5 Rope climbs
18 Overhead squats (135/95lbs)
3 Rope climbs
Lori F.
Thursday April 19th
Workout of the day
Training:
Deadlift 3 x 5
WOD:
Complete for time:
Row 1000 meters
50 DB Snatch (40/30lbs)
Row 750 meters
35 DB Snatch
Row 500 meters
20 DB Snatch
On Rampers learning to row... "Legs, hip, arms; arms, hip, legs"
Wednesday April 18th
Workout of the day
Training:
Bench Press 3 x 5
WOD:
Complete AMRAP in 12 minutes:
7 Front Squats (185/115lbs)
7 Burpees
7 Pull ups
Sean Dougherty
Tuesday April 17th
Workout of the day
Training:
Snatch - 15 minutes to build to a heavy single
WOD:
Complete for time:
Run 800 meters
21-15-9 reps of:
Run 800 meters
Dominic
Friday April 13th
Workout of the day
Training:
Clean & Jerk - 15 minutes build to a heavy single
WOD:
"DT"
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Sometimes it's not about the clock, sometimes it's just about finishing... way to stick with it Blair!
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CrossFit South Shore On Ramp Program:
The next On Ramp Program at CFSS is starting this Monday!
The program begins April 16th and will run every Mon/Wed/Fri for three weeks.
Join our community and experience the GREATEST fitness of your life!
On Ramp #77 M/W/F @ 10:00 AM, starts April 16th
On Ramp #78 M/W/F @ 7:00 PM, starts April 16th
On Ramp classes meet 3 times per week for 3 weeks.
On Ramp classes are filling 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!
Thursday April 12th
Workout of the day
Training:
Back Squat 3 x 5
WOD:
Complete the following for time:
Row 1000 meters
50 KB Swings (70/53lbs)
30 Burpees
10 Muscle ups or 10 Reverse wall climbs + push up
Love this picture... even though nobody told me we were wearing our blue WOD for Warriors tees.
Dun-dunna-na... it's the dynamic dumbbells duo to the rescue!
Wednesday April 11th
Workout of the day
Training:
Press Waveload 6,4,2,6,4,2
WOD:
"Erin"
Complete five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Dumbbell split clean - video
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
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Mother and daughter working out together - very cool!
Jane and Kelly Leach
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CrossFit South Shore On Ramp Program:
The next On Ramp Program at CFSS is starting in less than a week. The program will begin on April 16th and run every Mon/Wed/Fri for three weeks.
Join our community and experience the GREATEST fitness of your life!
On Ramp #77 M/W/F @ 10:00 AM, starts April 16th
On Ramp #78 M/W/F @ 7:00 PM, starts April 16th
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!
Monday April 9th
Workout of the day
Training:
Front Squat 3-3-3-3-3
WOD:
Complete 3 rounds for time:
Run 400 meters
30 Wallball shots (20/14lbs to 10')
15 Toes to bar
Congratulations to the March 2012 On Ramp graduates! The family just got a whole lot bigger!
George, Paul, Corrine, and Arielle
Eddie, Dominic, Andrew, Chris, Zach, Scott, Pura, John, Jack, Jamie, Tonino, Mary, and Michael
Not pictured: Maureen, Jeanine, Christina, Carly, Ed, Joe, James, Diane V, Diane M.
Friday April 6th
Workout of the day
Complete for time:
Run 800 meters
21-15-9 reps of:
Run 800 meters
Lots of rope climbing...
Wednesday April 4th
Workout of the day
Complete for time:
Run 800 meters
80 Double unders
Run 600 meters
60 Squats
Run 400 meters
40 Pull ups
Run 200 meters
20 Burpees
Thank you! You guys really show time and time again how strong our community is and how great you all are. We raised $500 to help the families of the "Vengeance" Marines who lost their lives. I am sure this will mean a lot to these families.
Tuesday April 3rd
Workout of the day
Training:
Clean - Take 10-15 minutes to build to a heavy single.
WOD:
“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)
This WOD was introduced by CrossFit Invictus to honor 7 Camp Pendleton Marines who lost their lives on February 25 in one of the deadliest aviation training accidents in years.
CrossFit Invictus performed this workout this past Saturday in honor of these brave men and the families that they left behind. They also collected voluntary donations to help the families who lost loved ones get through these difficult times.
So today we will perform the “Vengeance” workout and collect voluntary donations – suggested donations of $10-20 are encouraged, but not mandatory. All proceeds will be given to the families of these Marines.
Read more about each of the Marines involved in this tragedy here
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Who's the mean looking dude with the shaved head?
Monday April 2nd
Workout of the day
Training:
Back Squat 3 x 5
WOD:
Complete AMRAP in 12 minutes:
12 Overhead squats (115/75lbs)
9 Pull ups
6 Handstand push ups
May 26, 2009 - Robert Lustig gives the lecture "Sugar: The Bitter Truth" (posted to YouTube in July '09)
April 13, 2011 - NY Times publishes "Is Sugar Toxic" by Gary Taubes
April 18, 2011 - We post both the YouTube lecture and the Times article on the CrossFit South Shore blog (re-posted just last week as well)
Soooo.... some of this (read: all of this) may sound familiar....
April 1, 2012 - CBS airs "Is Sugar Toxic"
Dr. Sanjay Gupta reports on new research showing that beyond weight gain, sugar can take a serious toll on your health, worsening conditions ranging from heart disease to cancer.
Next On Ramp Classes!
Jun 24th-Jul 12th Mon/Wed/Fri
10:00AM
Jun 24th-Jul 12th Mon/Wed/Fri
7:00PM
Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.
