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Bahhhbell Challenge, Christmas Comp & Party, and KB & Facility Updates

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“For behold, I bring unto to you tidings of great joy, which shall be to all people”
“Not in a holiday mood yet? Don’t be a cotton-headed ninny-muggins”

“Hallelujah! Holy sh*t! Where’s the Tylenol…”

-C. W. Griswold

Oh kids.
Ohhhhhhhhhhhhhhhhhhhhhhhhhhhh kidssssssssssssssssss……
The Holidays will be upon us faster’n you can say Cousin Eddie’s Bathrobe, and there’s just a ton of stuff cookin’. Strap on your Ugly Christmas sweaters, cuz we jumpin’ in.
1) I gotta have that BAAAHHHHBELLLL!!!
As mentioned a little over a week ago, we are rolling up on our next challenge. And it’s a whopper. Crazy….Like Christopher-Walken-in-a-Japanese-prison-camp-hiding-watches-in-bad-places-crazy. Here are some more details and next steps…
* The challenge will run from Friday, November 23rd to Friday January 18th
* Each participant will select one of six options to choose from (in 3 categories)
1) Conditioning
A. Max Double Unders in 3 Minutes
B. 2k Row
2) Strength
A. Back Squat
B. Strict Press
3) Metcon
A. “Christine” (3 Rounds – 500m Row, 12 Bodyweight Deadlifts, 21 Box Jumps (20”)
B. “Jack” (AMRAP 20 – 10 Push Press 115/85, 10 KB Swings 1.5/1.0, 10 Box Jumps 24/20)
Regarding your selection….the absolute goal here is to pick a WEAKNESS!! Something you want to improve upon…your wind, your strength, or overall WOD performance. Put another way, look at what you LEAST want to do…and do that. You coaches will help you decide.
* Testing will take place on Friday, November 23rd (BLACK FRIDAY). There will be NO REGULAR CLASSES that day…we will strictly be testing for the challenge.
* RE-testing will take place on Friday, January 18th. You will be scored on your IMPROVEMENT over baseline (starting body weight will be considered for strength). And it should go without saying…no sandbagging on Black Friday!! All-out effort is expected, and you coaches will help you determine appropriate effort and baseline movement.
* Standards will be released, so there will be little question around things like squat depth, KB swings, Box Jumps, etc
* Each category will have a CFK Coach assigned to it, to assist you with your progress. Your coach will provide two days of additional programming/suggestions per week for you to work on your goal.
* Then we hit January 18th…and you smash the hell out of your baseline.
* The winners of each category will be the ones who scored the best improvement over their baseline.
…oh yeah, and each of the 6 winners will be entered into a drawing. And the winner of that drawing will receive their own brand new customized ROGUE FREAKIN ZEUS BARBELL.
To sign up, go to this link and put your name in your desired category:
Again, your coaches are here to help you decide the best category for you.
Let’s get uncomfortable. Let’s do some work. And let’s win that sexy, glorious, tell-your-grandchildren-about-your-epic-achievement-level barbell.
2) CFK Christmas Competition and Holiday Party
The annual in-house comp is coming up as well! This is for EVERYONE!!! Don’t care if you’ve been doing this for a week or two…it’s for fun 🙂
Here are the details:
* Saturday, 12/1 from 8AM to Noon will be the comp
* Teams of two (same gender or mixed, doesn’t matter), Rx and Scaled divisions
* Three workouts
* Bring some food to fuel, and wear your best Holiday costume/gear to work out in
* Awesome prizes will go to the top three teams in each division, as well as the Spirit of the Comp, The Laura Francoeur Memorial Screamer Award, and of course Best Costume
* Sign-up’s will be on the whiteboard at the gym. Please get your teams up there by 11/23 latest. And if you don’t have a partner no worries! Get your name up there and you’ll be paired up
* Standards:
KB (1.5/1) (1/.75)
Wall Balls (20/14) (14/10) 10 foot for males, 9 foot for females
Thrusters (95/65) (75,45)
Deadlifts (135/95) (105/75)
Power or Hang Cleans (115/75) (85/45)
Snatch (95/65) (75/45)
S2O (115/75) (85/45)
Front Squats (115/75) (85/45)
AFTER the comp that day, after you shower and recover, we will reconvene for the CFK Xmas Party at 6:00PM that night! Food will be served, and feel free to bring a side or dessert to share, as well as your favorite Adult Medicine (egg nog? Christmas Tito’s?? Kwanza Michelob Ultra???). Bring a Yankee Swap gift as well….SOMEBODY needs to dethrone Kirkland for the best Swap gift…though that will be a tall order this year…bring you A-Game!!
We can’t wait to spend some time with our favorite peeps!
3) Facility Update
You may have noticed yesterday that construction began on the additional rig structure in the back corner. It’s almost complete (bear with us, targeting a Thursday completion), and looks awesome… thanks Mikey & Crew! This will better maximize our space for pull-ups, ring-rows, TTB, Bar MU’s, wall climbs, HSPU and wall balls. Phase two of this will focus on the front of the gym, where we will solidify the wall (no more holes and sheet rock crumbles) and add additional wall space for wall climbs and HSPU.
Two other projects in the queue, yet these are the most immediate. More to come next update…
4) KB Club & Founder’s Club
Below is the update on the KB Club & Founder’s Club numbers. For those new to the community, KB Club is awarded to those members who attend 15+ classes for 12 consecutive months. After which they can shoot for Founder’s Club, which is 20+ for another 12 consecutive months.
This month we have another KB Club honoree…………………Mike Barrell!!!
Handsome Mike has been with us for just over a year, and immediately took to CrossFit. Infinitely coachable and constantly positive, Mike has done nothing but progress as an athlete, and contribute positively to our family. Mike! You make it look TOO easy sometimes!! Thank you for bringing a constant solid vibe to the gym, for your work ethic, and your contribution to CFK. We truly love having you here!
Below is an updated list for both achievements….absolutely LOVE seeing the new faces here!!
Alllllllllrigggghhhhhtttttt…enough bathroom reading for the day. Let’s figure out your Challenge goal, get that Yankee Swap gift, and go forth and conquer….
12 Months
Mike Barrell
7 Months
6 Months
Carmen (Founder’s Club)
4 Months
3 Months
Joe D.
1 Month
Brian K
Linda A
Mike T.
Melissa H

“Patillac” – Wednesday 11-14

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As many of you know, CrossFit Southie lost one of their best friends back in November 2015 after a long, hard-fought battle against cancer. Pat Padgett was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a few weeks after he competed on the CFS Team at Regionals. Despite everything, Pat fought through his pain and lived the last year of his life on his terms. Pat never felt sorry for himself. He remained positive in a time of hopelessness. His spirit was, and forever will be, unbreakable. Pat will live on always in the hearts of those that knew him.

The workout below is one of two that we do in his memory…,so let’s celebrate life, enjoy the opportunity to work hard, and live by the Pat P’s inspirational words…

“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”


:40 on/:20 off

  1. Jump Rope
  2. Chin Over Bar Pull Up Hang
  3. Jump Rope
  4. Strict Toes to Bar
  5. Jump Rope




Lats/Overhead Position



3×3 OHS


WOD(15 minutes)


40/30 Chest to Bar Pull-ups

75 Double Unders

50/40 Calorie Row

75 Double Unders

40/30 Toes to Bar


Level 2- 35 Double Unders, 30/20 chest to bar pull-ups & Toes to Bar

Level 1- 30/20 chin over bar pull-ups


2015 scaled division version-

30 Chin over Bar Pull-ups

75 Single Unders

40/30 Calorie Row

75 Single Unders

30 Sit-ups


Coaches Tip– Go for broke.  Lay it all out on the line for Pat P

“Ripple” – Tuesday 11-13

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2 Rounds

:20 on/:10 off

  1. Squat Hold
  2. Hollow Hold
  3. Row
  4. Jumping Lunges

Immediately following the end of the 2nd round, sprint 200m.




Turkish Get Up

3 x 3 per side

Increase weight as able


WOD (28 Minutes)

Running Tabata Mash-up

  1. Wallball
  2. Sit-Ups
  3. Row
  4. Kettlebell Lunges (1.5,1)


You have 20s work:10s rest, 8 times like your typical tabata.


After each exercise instead of resting 1 minute and rotating, you will have 3 minutes to sprint 400m and then rest with any time left over before rotating.


Score = sum of the lowest number of reps, and your fastest and slowest 400m Times


Extra Work

  1. Back Squat 3-3-3
  2. Max set of HSPUs 4”-2”-floor*

*Complete a heavy set of 3 on the back squat followed by a max set of strict hspus at 4” immediately followed by a max kipping set at 4” rest as much time as necessary before squatting again and then comletitng wita 2” deficit and then again to the floor.

CrossFit Hero WOD: “Danny” – Monday 11-12

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Happy Veterans Day, and THANK YOU to all of those who have served!

**Normal Class Schedule Today**

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. Today we work out in his honor.

Warm-up – Partner Up!

2 Rounds

P1: 20 Box Step Ups

P2: Hollow Rocks


P1: 20 Barbell Push Press

P2:  Plank Hold






30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pull-ups

Level 2 – (95/75)

Level 1 – (75/55)(Ring Row)


“Das Flüc” – Saturday 11-10

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Warmup – Partner Up
Partner A: 20 WB Thrusters
Partner B: Mountain Climbers
Partner A: 20 Box Step-up’s
Partner B: Air Squats
Partner A: 20 Burpees
Partner B: Plank Hold
Hip, Chain, Calf stretch
Partner WOD!!
3 rounds
4 mins of Wallballs (20/14)
3 mins of Box Jump Overs (24/20)
2 mins of Burpees
1 Minute Rest
One partner works while the other rests
Score= Total Reps.
Level 1- 14,10lb ball, Step-ups

“Shine On” & Oly – Thursday 11-8

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CFK –  Remember to set your reminders for both of the Pre-Black Friday offers between 6:00AM and 12:00PM THIS Friday!

And if you haven’t registered for the CFK Virtual Cookbook yet, hit this link:

Bring a Friend Day!!




Partner up – 2 Rounds

One minute of work

Partner 1: Russian KB Swings

Partner 2: Burpees


Rest 30 Seconds

One minute of work

Partner 1: Jumping Lunges

Partner 2: Hollow Rocks




Hamstring & Quad Stretching



Partner WOD!!


30 KB Swings (53/35)

40 Goblet Squats

30 Sit ups

40 Goblet Lunges


*Every 3 minutes, both partners complete 8 burpees


Partition the reps however you want, complete burpees as a team

Level 2 (35/25)

Level 1 (25/18)

ADV (70/53); GHD


Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10  sotts press

3 snatch off blocks mid hang

7×3 OHS w/ 3 sec pause at bottom 75%
5 -5 sec weighted back extentions
5 rows
1 clean+1 jerk off blocks

“Eclectic” – Wednesday 11-7

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Dynamic Warm Up (5 Mins)



Trap Mash



E2MOM for 14 Minute

2 Squat Clean and Jerks

  1. 70%
  2. 75%
  3. 80%
  4. 85%
  5. 85%
  6. 90%
  7. 90%




Hang Power Cleans (135,95)

Shoulder to Overhead

Chest to Bar Pull-ups


Level 2- (115,75)

Level 1- (95, 55), chin Over Bar

ADV (155/105)


Coaches Note– Pick a weight you can cycle and use the hook grip.


Extra Work

Complete as many rounds as possible in 20 minutes of:

25-cal. row

25 hip extensions

25 GHD sit-ups