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Forging Elite Fitness

Reebok CrossFit Back Bay
29 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

6 x 3 Back Squats (same load for all sets)

WOD 1: In 6 minutes complete:

10 Over the Box Jumps (24/20)
14 Wall Balls (20/14)
18 Russian Kettlebell Swings (24/16)
14 Wall Balls (20/14)
10 Over the Box Jumps (24/20)

Pull Up AMRAP with the remaining time (this is your score)

WOD 2: In 6 minutes complete:

15 Over the Box Jumps (30/24)
15 Wall Balls (20/14)
15 Russian Kettlebell Swings (32/24)
15 Wall Balls (20/14)
15 Over the Box Jumps (30/24)

Muscle Up AMRAP with the remaining time (this is your score)

==

Why the WODIFYless / merciless scoring system…

Click here to sign up.  The scoring system in previous competitions has been a tad on the convoluted side and also difficult to track.  Each day was scored based on stars and the star system (though functional) had some room for ambiguity and confusion.  The WODIFY nutritional journal, despite being a great tool as it is, was not an ideal way to keep track of a score and required a dedicated level of consistency.  This time around things are a lot simpler and a lot more cut-throat and you can no longer be marginally okay.  You either ate well the whole day or you didn’t…black or white.  It’s that simple.  I know that some of you may be thinking that it’s not fair that only one little thing blah blah blah…but the following is my tough-love reply to that sentiment:

There are two types of people doing this challenge:  One kind will complain that it’s not fair that only one little thing blah blah blah.  The other kind will get results.

Apparently winter is already getting to me,

CG

==

Reebok CrossFit Back Bay liked this post
28 Sep
by: Published in Uncategorized

WOD: EMOTM for 24 minutes:

Minute 1: 9/6 Cal Row
Minute 2: 7 Ground to Overhead (115/75)
Minute 3: 30 Double Unders or 15 Kick Outs

==

So why teams…

Click here to sign up.  Why not teams?!?!?!?!  Doing it alone can surely be rewarding, but everyone knows that when you do it with another person, it feels so much better!  Having another person holding you accountable for your efforts can make the difference between getting a burrito or getting a salad bowl.  Ideally, you will select a partner with whom you can easily communicate and can be comfortable and candid.  I want you to feel a sense of responsibility for what you do and for what your “Paleo Partner” does, so that you can mutually enhance your health and fitness.

So pick your “Challenge Chums” wisely,

CG

==

 

27 Sep
by: Published in Uncategorized

Team WOD 1: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stops, both team members split 7 Hang Power Clean (155/105)

Team WOD 2: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stops, both team members split 7 Hang Power Clean (195/120)

==

Crazy decisions…

If you kept up with the blog this week, you will have noticed that some great changes have been made to the typical Paleo Challenge we have done here or from most of the ones done elsewhere.  We will go over the rationale for those decisions later on this week.  In the mean time, get yourselves signed up and ready to eat well!

Enjoy your Sunday,

CG

==

Click here to sign up for the Paleo Challenge

 

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