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CrossFit Benchmark – “Fight Gone Bad”

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“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


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Below, see a post from the folks at CrossFit Southie. As some of you may remember, they lost one of their own last year to a long, hard fight with cancer.

Pat Padgett passed away on this date in 2015, and Southie has honored his memory on numerous occasions since. Tomorrow, they will be remembering Pat with the #PatPphilosophy workout, and are encouraging others to do so.

CrossFit is, above all else, about community. And we’ll be honored do this workout in support of an affiliate that we respect and admire,  and in memory of a special person.

Please read below, give this workout your all, and feel free to tag any of your social media posts today with the tag #patpphilosophy


As many of you know, we lost one of our best friends back in November 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 our hearts.

Shortly before Pat’s passing he shared his words to live by with in a message to Goose to pass on to the CFS community. Since then, his post on the CFS site has been shared over 47,000 times. His words hang from the banner in Southie Green. Pat truly created a legacy for himself with the way he lived his life and with these words.

In honor and in memory of our dear friend Pat P, we want to make the day that Pat passed (11/14), a celebration of life in which we we truly live the way Pat intended for us to live. We encourage you not only to PR your Snatch and give your all in the WOD today but more importantly to go out and do something in your own life to honor Pat’s message (live 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). Since Pat loved social media we are going to ask people to really live Pat’s message over the course of the next week and to post their activities to Facebook or Instagram with the hashtag #PatPphilosophy.

This is secondary but we do have a GoFundMe page set up if anyone would like to contribute. Any funds raised will be donated to a scholarship fund in Pat’s name at Prospect Hill Academy, the school in Cambridge where Pat taught Physical Education.


From Pat P on 7/31/15:

I just popped onto Facebook and scrolled through caught the southie blog post and of course noticed the “pr for pat” workout is on the docket for tomorrow.

I read through the little write up on the blog and watched the video. It took me right back to that day. A day that I was just so so overwhelmed with positive vibes and love and support, from all my southie fam, and extended CrossFit fam all around the state and region and some other parts of the country.

It was a day where I saw some really cool things happen, talked (as best I could) to a lot of people, made some new friends and really just had a great hopeful uplifting day.

The coming days and weeks and months were tough, I started my chemo and radiation shortly after that day and it was a grinding process. Radiation everyday for 6 weeks topped off with huge doses of chemo (up to 5 hours at a time) every other week.

I was beyond optimistic, I was 100% certain that I would be overcoming this illness and my story would be one of inspiration, and hope. A story that people could look back on and draw encouragement from, and something that I would look back on and say something about what doesn’t kill me etc etc.

I was prepared to document my recovery and my progress as I got back into shape, got my life back together and began a new chapter with a new title to my name “Pat Padgett: brother, son, friend….. Cancer survivor”

However life has a way of throwing everyone’s plans out the window. So things haven’t exactly gone the way I was expecting them to. My very first MRI post surgery and post treatment showed an abnormality. A few weeks later another more conclusive MRI showed what everyone feared. My cancer had come back, almost immediately once treatment ended it came back and it was making it very obvious that it wouldn’t be going away no matter how many kitchen sinks we threw at it.

So my story won’t end the way I had hoped, and it will be a shorter book with less chapters than I planned on.

I’m still trying my best to live my life to the fullest. If you’re friends with me on fb you know I’ve been traveling a lot. Some big trips with huge groups of family and friends, some trips with small intimate groups, and everything in between. I’ve also been trying to organize as many social gatherings as possible to spend time with as many of my friends as often as possible. As I recently said and was quoted the only things in life that matter are friends, family, experiences, and love.

Yesterday was my birthday, and I’ll admit it was a pretty tough day. Aside from my general daily challenges and struggles, my mental battle, my hugely alien looking swollen face, and the constant relentless pain, this was my birthday. It’s a very strange and hollow and haunting feeling to know almost for a fact that, that will be the last birthday I ever see alive. I don’t say this to be dramatic or draw sympathy, I’m only trying to give an honest update and a glimpse into my day to day.

So things for me are tough, really tough, and they get worse almost daily, certainly weekly. There is no relief in sight. There’s no pot of gold at the end of my rainbow. But I still LOVE my friends, I still LOVE my family I’m so thankful for the life I have enjoyed, the experiences I’ve had, the people I’ve shared my life with, I still find reasons to smile everyday even if I force it (I might cry almost everyday too but I smile damnnit!)

I can’t say this is how I pictured things turning out for me, but this is the hand I’ve been dealt and I do my best to deal with it and make the most of things everyday.

I haven’t been by southie in a while, truth be told I haven’t even worked out in about a month. I miss the gym, I miss my friends, I miss a lot of things, but I recently ordered some weight and a barbell for my moms house where I’m living now. I’m going to set it up in the back yard and hopefully find some motivation to at least lift heavy errrrrrrrryday.

I hope to make a trip over to cf Southie sooner than later to check in and see some friendly faces, maybe even break a sweat.

Thank you to everyone for your support no matter how you show it. Even if you just try really hard in the workout, that is support all day.

Thank you to Southie and of course special thanks to the coaches who I consider friends as well as my other good friends from the box.

The specialist thanks to goose and Ames. Some of my best friends on earth. Two people who have helped shape the person I am and have become. I wouldn’t be who I am without you guys and I couldn’t have done all this without you and the cf community.

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.

Thank you everyone, and thanks for reading this.

-Pat P



Work up to a 1RM snatch




40/30 C2B Pull-ups

75 Double Unders

50/40 Calorie Row

75 Double Unders

40/30 TTB


CFK Team Series Standings

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Here are the Team Series standings though the first three weeks.

Good luck finishing this thing out. There are a couple of close races so finish strong…go get it!


Men Rx
Greg/Mikey N.
Rob/John M.
Matt M./Glen
Women Rx
Andrea/Jen J
Jen D/Rachel
Tish/Jen M.
Men Scaled
Dave T/RobK
Women Scaled
Kristen H/Justine
Lauren D/Laura M

“Calm Down” & OLY – Thursday – 11/10

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OK then!

All the feels on the socials have been emoted. The sun came up. It went back down. Life is still awesome…

Let’s get back to work….and get UUUUUUUUUUUUGE…

“Calm Down”

Strict Press

40s work:20s Rest x4 Then Rotate
1. Toes to Bar
2. Double Unders
3. Push-ups
4. Sit-ups

Level 1- Single Under Jumps

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

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

Pvc around the worlds
2 rnds
10 squat
10 jump squat
10 snatch sotts press
10 overhead duck walks

emom 10 min
2 clean pulls+ clean+ jerk @50%

3 clean + 1 jerk
80% x2

3 pulls at 95% x4


“Soopah Tuesdee” – Tuesday 11/8

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Please join us for our last ever workout at CrossFit Kells! It’s been a blast, guys…you are all the best. On Wednesday, we will be moving our facility to Thunder Bay, Ontario, where we will resume operations*

(*unless the Walken/Busey ticket takes it home, in which case we’re All-In on ‘Murica)

Power Snatch

30 Power Snatches (75,55)
25 Bar Facing Burpees
20 Power Snatches (75,55)
15 Bar Facing Burpees
10 Power Snatches (75,55)
5 Bar Facing Burpees

Level 2 (65/45)
Level 1 (0.75,0.5)

New CFK Coach, Bring a Friend, Mobility and more…

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Lots of good stuff to cover…let’s jump right in

1) We are excited to announce the newest coach to the CFK family, Dr. Eric L’Italien! Eric is a practicing physical therapist at Spaulding Rehab in Sandwich, MA, and a good friend of ours. You possibly have met him at open gym on Sundays, working out with his lovely wife Dr. Dara Casparian (aka D-Train, aka D-Money, aka the CrossFit Party nominee for the 2020 presidential election #dtrain2020). Eric is an outstanding CrossFitter, an even better person, and a phenomenal addition to our crew. He will begin coaching classes over the next month or so, so keep an eye out for him at the gym and say hello.

One of Eric’s specialties is mobility. Mobility is an incredibly essential component to CrossFit, and probably the most overlooked one (we are certainly guilty of not hammering it enough during class time). Now that we have Eric in-house, he and Dara will be teaming up to educate us on mobility, and how we can incorporate it into our training at CFK.

This will come in the form of a couple of different mediums, the first of which is a two-part seminar on mobility. This will be free for all CFK members, and will be offered in lieu of Saturday morning class time on two different dates (Yes…that’s how important this is! This will be our Saturday class schedule on two different occasions). Additional details will be coming this week or next, but mark your calendars for the first session, which will be on Saturday, December 3rd from 8:30 to 10:30 at CFK.

Thanks Eric! We’re extremely excited to have you with us…see you around the gym.

2) Open Gym – We do our best to listen to the pulse of gym and adapt accordingly. One trend we have seen since the summer ended is a lightly attended 8:30AM class during the week (“light” meaning 0-1-2 attendees consistently). Since this does not lend itself well to the typical CrossFit group-class dynamic, we will be making this time slot “Open Gym”. So, for Monday through Friday, will will have Open Gym at 8:30 and 10:30, and our regularly scheduled class at 9:30. This will be effective immediately. As always, if people vote with their feet and we need to go back to another regularly scheduled morning class, we certainly will!

3) Sweatshirts – Order number two has been placed, and we are awaiting the rush delivery from Strange Planet Printing. Thank you all for your patience! As soon as we get an update from them, we will communicate it to you all.

4) Bring-a-Friend Day – This Wednesday, November 9th, all regularly scheduled classes. Bring a friend who is interested in trying CrossFit!

5) CFK KettleBell Club – Ohhhhhhhhhhhhh kids. Oh kids. We’re getting close to having our first batch of CFK KB Club members!!!! For the new folks, CFK KettleBell Club is awarded to those members who attend classes 15 times or more every month for 12 months in a row. The winners receive their own personalized CFK kettle bell.

Great job everyone on the list!! You OG’s are getting close, and you newbies on the list, keep it up. Congrats to all of the first timer’s!!

10 Months
Greg Mac
Will B
Kim M.
Karen B.
Jen Maser
Jill W

9 Months
Laura Mac

8 Months
Danny C
Matt Morin

7 Months
Rob Kelly
Ashley Short

4 Months
Lauren D.
Kristen K

3 Months
Matt Manning

2 Months
Jodi D.

1 Month
Matty Leahy
Justine M.
Kristen Hoban
Steph Mac
All for now,

CFK Team Series – WOD 4 and Floater 4 – “70’s Bush”

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Get your minds out of the gutter…we’re big fans of George W…

Welcome to the final week of the CFK Team Series! It has been a blast seeing all of you get after these workouts these past three weeks. As always, we’re blown away by the grit and effort that is consistently put-forth by this crew.

Let’s finish this thing strong. We owe you all standings through week 3, which WILL be released this week.

Here we go…

“70’s Bush”

For Time:

2 Box Jumps (24/20)
2 Thrusters (75/55)
4 Box Jumps
4 Thrusters

20 Box Jumps
20 Thrusters

Scaled Division – Box step-ups (24/20);(65/35)

One partner completes the round of the couplet, then the other. For example, Partner A does 2 Box Jumps, 2 Thrusters, then Partner B does 2 Box Jumps, 2 Thrusters. Partner A does 4 Box Jumps, 4 Thrusters, then Partner B does the round of 4’s. And so on until both partners complete the round of 20, with each round increasing by an interval of 2.

*PLEASE be kind to the bars and the 10lb plates and do not drop them. Thank you!!*


Max weighted prowler push

Each partner must push the prowler, loaded with the weight of your choosing, the entire length of the turf. Once the push starts, the forward momentum of the sled can not stop. If it stops at any time, the weight does not count. Athletes may attempt as many times as they wish.