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Forging Elite Fitness

Reebok CrossFit Back Bay
30 Oct

“You don’t have to start off great but you have to start in order to be great.”

-Damien Woody

 

Hey Athletes…..

The letters have been pouring in so I know the public needs my help.

Hey Bernise!  How come no one has been able to catch the Lochness Monster?” signed Niles from London.

Gilbert, I have gone international! That’s an easy answer, it’s because he’s a Monster.  Isn’t the Lochess Monster like 11,000 pounds. If you want a pet get a dog, if you want to see a monster come to 7pm and watch John Brown lift, either way eat some tea and crumpets and listen to the new U2 album.  It’s free on the cloud.

  “Hey Bernsie!  I met this amazing guy on Tinder, we hung out once but since then he only texts me after midnight.  I try calling him during the day but he never picks up.  You think he ‘s still interested?” signed clueless SWF.

Oh he’s interested! I can’t go into detail because this a professional column but if things don’t work out with Prince Charming’s Tinder profile I ve got a friend named Dan Smith.

Hey Bernsie! Who are the 5 greatest rappers of all time?” signed Cecyl.

What’s going on Cecyl!  That’s another easy one. The 5 greatest rappers are Dylan! Dylan! Dylan! Dylan! Dylan!

 

-Bern K. Prince

 

 

 

 

This video is just mean to be funny.  If you take offense easily or you are around children please don’t watch

29 Oct
by: Published in Uncategorized

Pre-WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups (work negative if you dont have them)

WOD 1:

5 rounds for time of:

300M Row
12 Ring Rows
12 Over the Box Jumps (24/20)
12 Push Ups
25 Double Unders or 12 Kick Outs

WOD 2:

5 rounds for time of:

300M Row
12 Pull Ups
10 Over the Box Jumps (30/24)
8 Handstand Push Ups
30 Double Unders

==

Is this how you feel….

Please, please, please!  Don’t lose all control after today!  Diet in terms of your health and fitness will (and should) be a life time journey.  These 30 days were just the beginning.  Take some time to reflect on what worked and why and also what didn’t work and why.  Figure out a way to sustain this progress in the long term in such a way that you could do it without any issues.  The appropriate diet will give you the other half of what you are looking for at the gym and more!

Well done everyone,

CG

==

Mirjana Kulics liked this post
28 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to find:

1RM Power Clean or Power Snatch

WOD 1:

7 min AMRAP of:

30 Cal Row
25 Hanging Knee Raises
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Pull Ups

WOD 2: “Half 14.4″

7 min AMRAP of:

30 Cal Row
25 Toes to Bar
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Muscle Ups

==

But wait there’s more…

In case you were looking for some in-house help in your dietary journey, Coach Erin is available.  For everyone who still wants help after the Paleo Challenge is done (tomorrow!), please send an email to erin@reebokcrossfitbackbay.com!  Even if you didn’t do the Paleo Challenge or you are just looking for some guidance.  Nutrition is important enough for your health and fitness, that if you are unsure of what you are doing you should seek out some help!  Literally, this stuff can change your life.

So get on it,

CG

==

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