Blog
Creation Story
This is the essay that was submitted to CrossFit HQ in March of 2019 with my application to affiliate along with my request for the name “Southpaw” Affiliation Essay – Nicholas Bock Affiliate Name for application: CrossFit Southpaw Just three short years later, it was time to pack my life into a series ...
An Open Letter From Nick
To be honest, a large part of me has wanted to stay silent. Social media is on fire with reactionary comments to inflammatory remarks. As one person described it, social media has become a “dumpster fire” – uncontrolled chaos. As another said, it’s become a “popularity contest” – everyone feeling the need to throw their ...
Saturday 4.4.20
NOTE: Starting tomorrow (Sunday), we are transitioning all of our workouts and workout recordings to WODIFY (either the app or the wodify website). Aka, we will not be using this website anymore. I believe most people use wodify already and I hope that this does not add confusion. This is being done for a couple ...
Friday 4.3.20
ANNOUNCEMENT: We are going to be transitioning AWAY from this webiste and onto Wodify exclusively. Don’t worry! The recordings will still be posted! However, we are current adding information onto 3 different platforms which is redundant and takes time away from where our time could be better spent: checking in with you! I am posting ...
Thursday 4.2.20
Recording of COACH View Recording of CLASS View We have a great workout for you today! This workout will get your hamstrings fired up and is a great combination of strength + capacity. We are starting out with some weighted hip extensions. There are a number of variations so watch our coaching video if you ...
Wednesday 4.1.20
Link to Coach Led Workout Link to View of Other Athletes “Tabata” training is a type of HIIT (high-intensity interval training). It originated from the research of Japanese scientist Dr. Izumi Tabata. The objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a ...
Tuesday 3.31.20
Recording of COACHES leading class Recording of ALL ATHLETES performing the warmup/workout We have a long interval workout today! After yesterday – one minute on, one minute off – this workout should feel more fluid. 5 Rounds: 4:00 on, 1:00 off. We are introducing a new movement – the skater jump. This is a ...
Monday 3.30.20
RECORDED CLASS: View of Coaches View of Athletes Hopefully you were able to get some recovery in this weekend because we have a great week of programming ahead for you! In our prewod, we are hitting the core – hard. Weighted situps, flutter kicks, and monkey planks. This is where we want your focus to ...
Sunday 3.29.20
Today is a “Social Media Rest Day” – a time for family, to be outdoors, and to spend some time refocusing for the upcoming week. However… The Vitality Challenge starts today!! Everyone who indicated interest will be receiving an email or facebook invite into their group and will also be assigned an accountability partner! Keep ...
Saturday 3.28.20
The weekend is here! Oh wait… Not too much changes. Welcome to Saturday everyone! Today we will be doing our LIVE workout at 9:00am! (Click the link to join us) For the workout today, we want to get you guys outside so this is what we are going to do: Three sets of DB/KB Strict ...
