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Wednesday – April 23, 2014

Posted by on Apr 22, 2014 in Daily WOD | 0 comments

WOD:

“White”

Five rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb/35lb plate held overhead
Run 400 meters

LtWhiteHero_th

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

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Tuesday – April 22, 2014

Posted by on Apr 22, 2014 in Daily WOD | 0 comments

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Fifty Green Tips for Earth Day and Beyond

It doesn’t have to be Earth Day for me to think about how I can make an impact (or less of an impact) on our planet. Here are a few of my favorite tips:

1. Lower your thermostat. Buy a programmable thermostat.

2. Reuse your water bottle. Avoid buying bottled water. In fact, reuse everything at least once, especially plastics.

3. Check out your bathroom. Use low-flow faucets, showerheads, and toilets.

4. Start a compost in your back yard or on your rooftop.

5. Buy foods locally. Check out Eat Local Challengeand FoodRoutes to get started. Buy locally made products and locally produced services.

*Read entire list here:

http://www.divinecaroline.com/life-etc/culture-causes/fifty-green-tips-earth-day-and-beyond

 

 

WOD (Part 1):

Wendlers 5/3/1

Strict Press:  Wave B

Warm Up

80% x 3

85% x 3

90% x 3

WOD (Part 2):

“2014-04-21″

For time: 

Back Squats @ body weight – 30 reps
1000 meter row
Burpees – 30 reps

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Monday – April 21, 2014

Posted by on Apr 21, 2014 in Daily WOD | 0 comments

Congratulations to Coach Ben and his team from Rapture (move fast lift heavy) for taking home 3rd place at the Flex in the City Competition this past weekend!!!

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WOD:

(Custom)

800 Meter Run

then…

10, 9, 8,….3, 2, 1

Hang Squat Cleans 95lb/65lb

*2 Wall Climbs between each round.

then…

800 Meter Run

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Saturday & Sunday: 4/19 – 4/20

Posted by on Apr 19, 2014 in Daily WOD | 0 comments

Look Before You Flush

I know, outside of young kids, toilet bowl talk isn’t considered appropriate. But, your feces tells alot about your digestive system and ultimately your health. So, let’s cover some of the things to look for. Check with your practitioner to ensure your nutrients are getting absorbed and not “wasted”.

http://therightnutritionplan.com/2011/05/look-before-you-flush/

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Freddy Funk and I have a “Squatty Potty” for sale.  No Joke!!!  Check out this website to find out why it’s something that you and everyone should own.  It’s $25 and it’s first come, first serve.  We only have one left.

www.squattypotty.com

 

WEEKEND HOURS:

Saturday: 8am, 9am, 10 am
11am (OLY Only – everyone is welcome!)

Sunday: TBA

*Come on in and get your wod on. Pick a wod from the whiteboard, make up a missed wod or just get working on that “strength” you’ve been missing!

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TGIF- April 18, 2014

Posted by on Apr 18, 2014 in Daily WOD | 0 comments

Brittany and Katey making Diamond proud at CrossFit Southie.

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WOD (Part 1):

Wendlers 5/3/1

Deadlift: Wave B

Warm Up

80% x 3

85% x 3

90% x 3

 

Wod (Part 2):

15 Min AMRAP

9 Broad Jumps

6 Deadlifts

3 Strict Pull Ups

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Thursday – April 17, 2014

Posted by on Apr 17, 2014 in Daily WOD | 0 comments


DAWN PATROL VS. P.M. CREW

 

Clock

Classic CrossFit debate: Better to train before sun up or at sun down?

For many of us in the community this option really is not always available. We are slaves to the time clock. Therefore, our jobs, commitments, coaching and families dictate when and how long we can train each day and week.

http://www.theboxmag.com/crossfit-blogs/dawn-patrol-vs-p-m-crew/

WOD (Part 1):

Planks

90 Seconds Center

60 Seconds Right Side

90 Seconds Center

60 Seconds Left Side

 

WOD (Part 2):

“Metronome”

4 Rounds of:

1 Minute Max Burpees

1 Minute Max Sit Ups

1 Minute Max Air Squats

1 Minute Max Calories Row

Rest 1 Minute

 

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