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Forging Elite Fitness

Reebok CrossFit Back Bay
30 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to find:

ME 1 Power Clean + 1 Hang Power Clean


ME 1 Power Snatch + 1 Hang Power Snatch

WOD 1: 2 rounds for time of:

20 Burpees
20/15 Cal Row
20 Hang Power Clean (95/65)

WOD 2: 2 rounds for time of:

14 Over the Rower Burpees
20/16 Cal Row
15 Hang Power Clean (135/95)


Paleo Challenge starts today!…

As far as the rest of the rules, let’s just squash the topics list-style:

  1. You actually don’t have to drink milk and/or bottles of wine
  2. You are officially out of excuses when it comes to staying paleo at work events / sport events / meeting events / church events / football sunday events / event events
  3. Eat all of the potatoes, rice, and vodka you want as long as you stop eating crap

That last point is the most important.  All I want is for you to make better decisions.  If you simply cannot live without a glass of wine at night, I’ll budge…go for it.  But as you are sitting back and enjoying a glass of Arbor Mist (which is not paleo), I want you to be proud of the fact that you improved your health and fitness through your diet.




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,



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,




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