Blog

5/26/17 – Coach Jesse’s Send-Off!

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Tomorrow (Friday) we are going to Craft (1320 S. Church Street), around 8pm to say “see you later” to Coach Jesse as he starts a new adventure in Boston/Santa Barbara!  Come by to wish him luck!

Also, we do have our normal class schedule on Friday & Saturday this weekend, and on Sunday we have Open Gym from 10am – 11am (No Yoga), and FitMoms from 11am-12pm.  Monday is just one big class at 10am!

All Levels

750m Row / 30 Cals Assault Bike

15 Landmine Press (each arm)

20 KB Swings

Rest 5:00

x4

5/25/17 – Mobility

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Tomorrow (Thursday) is our final Mobility Class with Coach Jesse!  We will have a new class offering during this Thursday 630pm time slot starting on June 8th but for now, work on a weakness and come to Mobility Class!

All Levels

A. Dragonfly – collect 15 reps

+

4 Rounds for Time

20 Thrusters

30 Weighted Abmat Situps

400m Run

*choose a load that you can perform 10 reps unbroken

Strength

A. Back Squat – 3×3.3, rest :30/as needed

*heavier than 5/11

B. RDLs @22X2

1×10

1×8

1×6

2×4

*increase load each time

C1. OH KB Stability Press – 4×5-8

C2. Dead Bugs – 4×5 each way

C3. Box Jumps – 4×3, as high as possible

5/24/17 – Memorial Day Murph

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On Memorial Day (Monday, May 29th) we’ll have just 1 big class at 10am and the workout will be “Murph“, as it is with the entire CrossFit community.  Of course we will have modified versions available for those who need one.  Get this one on your calendars, kids!

Performance

A. Peg Board Ascents – collect 5 reps

OR

B. Peg Board Pullups @21X1 – collect 20 reps

AMRAP 5

1 Peg Board Ascent/5 Modified Ring Pullups @21X1

5 Burpee over the Box Jumps

Rest 5:00

x3

Fundamentals

A. Crossover Symmetry

B. Strict Pullup or Mod. Strict Pullup @21X1 – 2×5-10

C. Jumping CTB Pullups – 2×10

+

AMRAP 12

8 Jumping Pullups

8 Burpees

8 Plyo Lunges (each leg)

*score = total reps

Olympic Weightlifting

A. Muscle Snatch – 3×2 @75%

B. Snatch. Mid Thigh – 3×2 @70%, 2×3 @65%

C. Snatch Balance – heavy single

3×1 @80%

D. Jerk – 3×3 @75%

5/23/17 – Thursday Mobility Class

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This Thursday, May 25th at 6:30pm is the last Mobility Class with Jesse as he is leaving Charlotte at the end of the month (reminder there is a fun get together on Friday at Craft to say goodbye!).  We’d love to see as many people as possible at this last Mobility Class!  Stay tuned for information on a new class offering during this time slot.

Performance

STRENGTH BIAS

AMRAP 12

4 Hang Power Cleans (<5 unbroken)

16 Wall Balls

CONDITIONING BIAS

12 Hang Power Cleans (unbroken)

16 Wall Balls (unbroken)

*score = total reps completed

Fundamentals

For Time

50/35 Cals on the Rower

50 DB Hang Power Cleans

50 DB Push Press

50 Alt. DB Snatch

Strength

A. Press – 3×3.3, rest :30/as needed

*heavier than 5/9.  Challenging across

B. Kang Squats – 4×8, :45 rest

C. EMOM 12

Min 1: 2-3 Eccentric Pullups

Min 2: 3 Single Leg Squats each leg

Min 3: 3-5 Barbell Rollouts

Endurance

8 – 10 x 150m Run, 50m Walk, 50m Sprint

1:30 rest

5/22/17 – You Want to Read This One…

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Earlier today we sent out a newsletter in regards to a change in our membership rates starting June 1st.  Please be sure to read through it here if you haven’t already!  If you have any questions or concerns, please don’t hesitate to reach out to us at info@escfitness.com, sbrauer@escfitness.com or isaac@escfitness.com.  Thank you!

Also – big thank you to everyone who came out to our first Sweat Social – it was a huge hit!  You guys really busted your asses on that workout and then we hope you had a good time hanging out trying J-Song snacks, checking out South End Grind and Red Clay Cider.  We are looking forward to dong it again next month with an even bigger group!

Performance

12 Rounds for Time

10 Alt. OH Lunges

10 Pushups

5 Strict Knees to Elbows @21X1

*30 min cap

Fundamentals

A. Front Squat – 2×5

B. Hang Clean – 2×5

C. Clean – 2×5

+

3 Rounds for Time

25 Cleans

15 HR Pushups

*modify pushups so that you can only complete 8-10 at a time

Olympic Weightlifting

A. Clean and Jerk – 3×1 @80%

B. Snatch – 3×1 @75%

C. Clean Deadlift – 3×2 @109%

D. Back Squat – 5×1 @87%

5/19/7 – Last Reminders!

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We are placing our next Driven Nutrition order tomorrow (Friday), so if you want anything specific fill out this form and we will order it for you!

And final reminder that we have our first Sweat Social tomorrow at 530pm!  There is no 430pm All Levels Class as we’d like as many members as possible to throw down with us at the Sweat Social.  South End Grind will have their first pop up shop, J-Song Snacks will have some samples available, and then we’ll head over to Red Clay for some beverages to recover!

NOTE: The class workout for tomorrow and the Sweat Social workouts are different!

All Levels

With a 4 min running clock…

Row 750m

AMRAP HR Pushups in remaining time

Rest 4:00

x2

With a 4 min running clock…

20/15 Cals Ski Erg

AMRAP Air Squats in remaining time

Rest 4:00

x2

Sweat Social

3 Rounds for Time

30 Cleans

30 Pullups

400m Farmers Carry

10 Burpees over the Bar

5/18/17 – Sweat Social Friday!

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Come sweat with us and then be social with everyone at our first Sweat Social!  This Friday, May 19th we have cancelled our 430pm All Levels Class and are encouraging as many members as possible to come in at 530pm to throw down and then head over to Red Clay afterwards.

South End Grind will also be here with their first pop up event and will have some ice cream & float coffee drinks available!

All Levels

For Time

20 KB Swings

1 Sled Pull (down & back)

20 KB Swings

Rest 3:00

x5

*KB reps should be unbroken

*score is your slowest time

Strength

A. Deadlifts – 3×3.3.3, rest :30/as needed

*at least as heavy as 5/2

B. Front Rack Lunges – 5×3 each leg

*increase load each set

C1. Resistance Band Hamstring Curls – 3×10

C2. Farmers Carry – 3×200′ (should need to be broken up once)

Endurance

3 – 5 x 600m Moderate Run, 200m Fast Run

1:00 rest

5/17/17 – A Letter from Jesse

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Please take a minute to read through the letter below from Mobility Coach and huge part of the CFSE family, Jesse.  He will be an irreplaceable part of the community with his mobility knowledge and always positive presence.  Jesse, you will be missed!  Don’t worry, mobility-lovers, we have a plan in place to make sure you are still getting that extra mobility work in. Stay tuned for more info soon!  The final Mobility Class led by Jesse will be on Thursday, May 25th at 630pm and then on Friday, May 26th we’ll head over to Craft to say goodbye!

CFSE Family,

Three and a half years ago I wandered into CrossFit SouthEnd on a whim that the owner might be looking for a mobility coach, as I had not long before received my CrossFit Movement and Mobility Certification.  Like some wiseman somewhere once said, “fake it til you make it.” Somehow I convinced Stu to hire me, and the rest was history. My nervous old self taught one of my first classes ever, there to 20-some athletes interested in improving their fitness potential and movement quality. While that attendance number hasn’t sustained, I’ve been fortunate enough to work with so many of you over the years.  I just want to take this time to share my appreciation for every single one of you, especially those who have supported me in so many different ways, whether you are aware of it or not. You have all taught me more about myself than I ever thought possible. I only hope I’ve touched you to a similar degree.  

The direction and my experiences over the last 6 years or so I feel have prepared me for the next stage in this little play of mine.  I was introduced to the work of Bob Cooley and a modality of flexibility training he’s developed called Resistance Flexibility.  If you’ve attended classes in the last few months I’ve incorporated some of those concepts into the mobility training.  I will be working with him as he brings his discoveries further out into the world.  This will require me to live in Boston from June through September and Santa Barbara, CA the rest of the year, as those are the locations of his 2 main studios.

This surely won’t be the last you’ll see of me, but it certainly doesn’t dull the sting of leaving you all to the grueling hands of Stu.  Don’t fret, we’ll find a suitable replacement to fit your recovery and mobility needs – perhaps not as good looking, approachable, amiable, knowledgeable, sensitive, caring, effective, and just a total babe as myself – but for sure someone in the vicinity.  Anyways, it’s been a pleasure watching you all grow and put in your heart and soul with every workout. Truly inspiring. Take care my dudes and dudettes.
Jesse out

Performance

For Time

50 Cal Assault Bike

400m MB Run

40 DB Hang Power Cleans

400m MB Run

30 DB Push Press

400m MB Run

20 DB Snatch (each arm)

400m MB Run

10 DB Thrusters

*30 min cap

Fundamentals

A. Rope Climb/Modified Rope Climb – collect 5-10 reps

+

EMOM 20

Min 1: 2-5 Rope Climbs/Mod. Rope Climbs

Min 2: AMRAP Cals on Ski Erg

Min 3: AMRAP Burpees

Min 4: Rest

*score = total cals + burpees each round

Olympic Weightlifting

A. Muscle Snatch – heavy single

B. Power Clean @80% – 4×1

C. Jerk – heavy single

3×1 @80%

D. Push Press @84% – 3×3

5/16/17 – Driven Nutrition Pre-Order

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So another take away from the surveys you all completed is that you are looking for a more robust offering of products from our pro shop – and we hear you!  We have sold Driven Nutrition products through our pro shop for a while now as we think they have the highest quality products (including grass fed whey protein) and phenomenal quality service. We want to make sure you have access to whatever Driven Nutrition products you’d like!

If you are interested in purchasing something from them you can fill out this form, we’ll charge your account on file and pull the product aside for you when it comes in to the gym.  Easy as that!  Please let us know if you have any questions or if there is anything else you’d like to order that is not listed here.  We’ll make the order on Friday!

CrossFit Performance

STRENGTH BIAS

AMRAP 15

5 Front Squats (unbroken)

7 Burpee Box Jumps

12 Knees to Elbows

CONDITIONING BIAS

AMRAP 15

12 Front Squats (unbroken)

7 Burpee Box Jumps

12 Knees to Elbows

CrossFit Fundamentals

A. Front Squat – 2×10

B. Strict Knees to Elbows @3033 – 2×5

C. Knees to Elbows – 2×10

+

AMRAP 15

15 Front Squats

3 Strict Knees to Elbows @3033

10 Knees to Elbows

Strength

A. Floor Press – 4×3.3.3, rest :30/as needed

*at least same weight as 5/4

B. Front Squats @21X1 – 3×8

*heavy across

C1. Turkish GetUps – 3×3 each arm

C2. Box Squat to Box Jump – 3×5

Endurance

6 – 8 x 100m Fast, 50m Easy, 50m Fast

1:00 rest

5/15/17 – HSPUs

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Tomorrow’s focus is handstand pushups in both Performance and Fundamentals classes.  If you know you don’t quite have the strength to perform at least the eccentric portion of the hspu, then please be sure to participate in Fundamentals class during the 530pm and 630pm time slots to go through the modifications and get some strength work in!

CrossFit Performance

6 Rounds for Time

5-10 HSPUs

50 Double Unders

CrossFit Fundamentals

A. Z Press @21X1 – 2×10

B. Modified HSPU @21X1 – 2×10

+

6 Rounds for Time

10 Z Press or Mod. HSPU

25 Russian KB Swings

Olympic Weightlifting

A. Snatch – 3×1 @80%

B. Clean & Jerk – 3×1 @75%

C. Snatch Pull – 3×2 @100%

D1. Front Squat -5×1 @87%

D2. High Jump – 5×5, jump into highest jump possible