Fun & Fitness

Reebok CrossFit Back Bay
23 Apr
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Shoulder to Overhead

Go up in weight every 5 minutes

WOD 2: EMOTM for 20 mins:

1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

Go up in weight every 5 minutes

==

Rhabdomyolysis:  Signs and symptoms…

PLEASE READ IN ITS ENTIRETY!!!

Pinpointing whether or not you have rhabdo can be a little bit difficult.  Some of the signs and symptoms are vague, but some are definitely outstanding.  You may also not exhibit any issues until later on so it is important to pay attention.

Painful, swollen, bruised, or tender areas of the body
Muscle weakness or trouble moving arms or legs
General feelings of illness
Nausea or vomiting
Confusion, dehydration, fever, or lack of consciousness
Dark-colored urine; reduced or no urine output

If you feel like you have rhabdo, a blood or urine test should be done to confirm it.  Conditions can vary per person, but it is always good to be paying attention.  PLEASE KEEP IN MIND that it is important to know the difference between being sore (really, REALLY sore) and being hurt / having rhabdomyolysis.  Most of the coaches were sore for a week after the 14.5 workout, but we know what it is like to push the limits and what it feels like to be sore.  If you are not yet comfortable with having all of your muscles ache from a punishing workout, then be sure to learn your limits and starting paying attention to how your body reacts to exercise!

With much love,

CG

==

22 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Muscle Ups

or

Chest to Bar Pull Ups / Ring Dips
Split Jerk (work up to 115/75)

WOD: For max number of Push ups: 2 rounds of:

1 min of:

20 Front Squats (95/65)
Push Up AMRAP

Rest 1 minute

1 min of:

20 Hanging Knee Raises
Push Up AMRAP

Rest 1 minute

1 min of:

20 Kettlebell Swings (24/16)
Push Up AMRAP

Rest 1 minute

==

Rhabdomyolysis:  Causes…

If you take a look at the causes of rhabdo you will see some common themes like:

Serious trauma
Some drugs
Serious burns and/or shock

There is another common cause that can target gym goers everywhere:

Extreme muscle strain, especially in someone who is an untrained athlete.  Those of you who are just beginning their CrossFit journeys and haven’t been to a gym in a while, or those of you who are resurrecting your athletic college career (after a 10 year hiatus) are at the greatest risk for inducing rhabdomyolysis.  If you are a stud, you can still get rhabdomyolysis if you push past certain points.

The coaching staff at Reebok CrossFit Back Bay is hyper aware of what proper movement looks like, so when we ask you to take weight off or scale in one way or another, it’s because we love you and we are looking out for you!

With love,

CG

==

 

21 Apr

Barbell work for week of 4.21.14

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  • Day 1 - Wednesday Strength Class
  • Day 2 - Thursday Strength Class
  • Day 3 - Barbell Patterning (below)

Barbell Patterning this Week
Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk Work (~15-20 mins; EMPTY BAR)

  1. 3-position Overhead squat (quarter, half, full — stand after each position): 3 sets of 4 reps (12 total squats per set)
  2. Snatch balance: 3 sets of 10 reps
  3. Press-unders (press directly into bottom of overhead squat): 3 sets of 10 reps
  4. Tall snatch with NO HIP MOVEMENT (start with bar in hip crease and shrug up with shoulders, traps and elbows while pulling immediately into the squat; hips and legs impart ZERO momentum on the bar): 3 sets of 10 reps
  5. Press from split: 3 sets of 10 reps
  6. Press into split: 3 sets of 10 reps
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