CrossFit South Shore

Workout of the day 6/19/13

Wednesday June 19th

Training:
Four sets of:
Weighted Pull-Ups x 2-3 reps 
Rest 10 seconds
Unweighted Strict Pull-Ups x Max reps
Rest 2-3 minutes

WOD:

Religion 2.1

Complete 5 rounds:

Squat Max Reps 
7 Burpee Box Jumps 20"

*Use 225 lbs for this workout if your squat is under 315 lbs
*Use 275 lbs for this workout if your squat is between 315-400 lbs
*Use 315 lbs for this workout if your squat is over 400 lbs.
*All others use roughly 75% of your 1RM 

*You have a 25 min cap on this workout (time starts when you begin first set of back squats).
*Rest as needed between rounds, staying within the constraints of the time cap. 

Score total number of reps and time it took to complete.

Compare to 090712

 

 

CrossFit Kids  Summer Camp

CrossFit South Shore is offering for the first time this year CrossFit Kids Summer Camp!  Don’t let your kids turn into “couch potatoes” this summer.  Keep their mind and body active by signing them up for a CrossFit Kids summer session.

The classes are designed to teach kids how to be healthy, active and to have fun! In the CrossFit Kids Summer Camp they will learn about proper body mechanics, fundamentals of basic exercises and discuss proper nutrition, in a fun-filled and positive atmosphere.

The training program will focus on  cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance and coordination.  The CrossFit Kids Summer Program sets a  foundation at a young age for the importance of physical fitness that will help their athletic performance, health and self esteem in the years to come.  With childhood obesity on the rise, this is a great way to help your child get ahead this summer and set a foundation for the rest of their lives.

Two Week Sessions (Mon-Wed-Fri)

Ages 5-9        1:00-2:30 pm

Ages 10-14    2:30-4:30 pm

Session One:    7/8 - 7/19

Session Two:    7/22 - 8/2

Session Three:  8/5 - 8/16

Price:  $150 per session.  Discounts will be given to siblings attending the same session.

Register Here

 

 

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 Monday June 24th and run every Mon/Wed/Fri for three weeks.

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

On Ramp #107 M/W/F @ 10:00 AM, starts June 24th  

On Ramp #108 M/W/F @ 7:00 PM, starts June 24th 

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

 

Workout of the day 6/18/13

Tuesday June 18th

Training:
4 sets of:
Bench Press x 4-6 reps
(heaviest possible every set, rest 2-3 min)

WOD:
Complete 4 rounds for time:
45 Double unders
15 Toes to bar
5 DB Man-makers (45/30lbs)

 

 

Congratulations to our most recent On Ramp graduates.
Be sure to welcome them to the family!

From the AM session:
Mary T, Chris, Matt, Ariel, Anthony, Renne, Jennifer, Mary D

 

From the PM session:
Pat, Kevin, Marissa, Nickolas, Fernando

Alright, the possibility exists that we may have forgotten to snap a photo of the PM crew. Sorry guys.

(absent, and not pictured are Stephen, Lauren, Douglas)

 

 

Workout of the day 6/17/13

Monday June 17th

Training:
7 sets of:
Clean + Front Squat + Jerk

WOD:
For time:
Run 1000 meters
3 rounds of:
7 Squat cleans (165/110lbs)
7 Muscle ups 

 

Workout of the day 6/14/13

Friday June 14th

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

WOD:

"Diane"

21-15-9 reps of:
Deadlift (225/155lbs)
Handstand push-up

 

 

Erion Kapllani

 

Billy Swezey

 

Kelly Bull

 

Melissa Smith

 

Workout of the day 6/13/13

Thursday June 13th

Training:
Overhead squat 3-3-3-3-3

WOD:
Complete 5 rounds for time:
Row 500 meters
15 Overhead squats (95/65lbs) 

 

 

CrossFit Kids Summer Camp

CrossFit South Shore is offering for the first time this year CrossFit Kids Summer Camp!  Don’t let your kids turn into “couch potatoes” this summer.  Keep their mind and body active by signing them up for a CrossFit Kids summer session.

The classes are designed to teach kids how to be healthy, active and to have fun! In the CrossFit Kids Summer Camp they will learn about proper body mechanics, fundamentals of basic exercises and discuss proper nutrition, in a fun-filled and positive atmosphere.

The training program will focus on  cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance and coordination.  The CrossFit Kids Summer Program sets a  foundation at a young age for the importance of physical fitness that will help their athletic performance, health and self esteem in the years to come.  With childhood obesity on the rise, this is a great way to help your child get ahead this summer and set a foundation for the rest of their lives.

Two Week Sessions (Mon-Wed-Fri)

Ages 5-9        1:00-2:30 pm

Ages 10-14    2:30-4:30 pm

Session One:    7/8 - 7/19

Session Two:    7/22 - 8/2

Session Three:  8/5 - 8/16

Price:  $150 per session.  Discounts will be given to siblings attending the same session.

Space Is Limited, Sign Up Now

 

 

 

Workout of the day 6/12/13

Wednesday June 12th

Training:
4 sets of:
Press x 4-6 reps
(heaviest possible every set, rest 2-3 min)

WOD:

"Elizabeth"

21-15-9 reps for time:
Clean (135/95lbs)
Ring dips 

 

Katie Yusko

 

Workout of the day 6/11/13

Tuesday June 11th

Training: 
2 sets of: 3 Position Snatch (high hang [vertical torso] > hang [mid thigh] > floor)
2 sets of: 2 Position Snatch (hang [mid thigh] > floor)
6 sets of: Snatch x 1 rep 
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

WOD:

"E Caf"

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters (2500 for the ladies).
*Penalty is 1 handstand push up for every 5 meters under 3000 meters. 

 

Workout of the day 6/10/13

Monday June 10th

Training:
Clean & Jerk 3-3-2-2-1-1-1-1

WOD:

"Fran"

21-15-9 reps of:
Thrusters (95/65lbs)
Pull ups 

Compare to 011113

Workout of the day 6/7/13

Friday June 7th

Training:
8 sets of: 
Snatch 1.1 (10 seconds between reps)
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

WOD:
35-25-15 reps for time:
Calorie row
Kettlebell swing (70/53lbs)
Hand release push-up 

 

Workout of the day 6/6/13

Thursday June 6th

2013 CrossFit Games Regional Event 4

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 35 minutes

 

 

The “Inevitabilities” of Aging: How Inevitable Are They?
MarksDailyApple

How many times have you heard some old timer attribute the dysfunction of a body part or physiological attribute to “gettin’ old”? Or how about that time you tweaked your back and everyone was quick to tell you to get used to it because it’s never going to get any better? “It’s all downhill after 30!” The funny thing is that this is somehow supposed to make you feel better about your prospects. Some people, I guess, prefer to have control over their health wrested out of their hands and distributed to the fates. Some people like the idea of letting “nature take its course.” At least that way nothing that goes wrong is your fault, because you never had a chance anyway. You were always destined to get all soft and flabby, lose your hearing, get brittle bones, and be unable to go to the toilet by yourself. Right?

Wrong. Age isn’t “just” a number, and we can’t maintain Dorian Gray-esque vigor all through life, but that doesn’t mean we’re destined to be frail, brittle things relegated to chairs and walkers and homes and doctor’s offices.

Today, let’s take a look at some common “inevitabilities” of aging and why they may not be so inevitable after all.

Keep reading…