Forging Elite Fitness

Reebok CrossFit Back Bay
25 Jan
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1 PERFECT heavy Deadlift (crappy rep = no rep)

WOD: For total time:

21 KB Overhead Squat (left)
21 Push Ups
21 KB Overhead Squats (right)

Rest 2 minutes

15 KB Overhead Squat (left)
15 Push Ups
15 KB Overhead Squats (right)

Rest 2 minutes

9 KB Overhead Squat (left)
9 Push Ups
9 KB Overhead Squats (right)

15 min time limit

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Drop-in tales (part 1)…

I love people who drop into Reebok CrossFit Back Bay!  I love them!  You get to experience people from other places and they get to experience you and the way you do things.  It’s a fantastic balance in where everyone gets a little something out of the experience.  The only issue with Drop-ins is that they are people.  People come in all different flavors and sometimes that can be “skewed sense of reality.”  The next few posts are specifically about that flavor of people.  It’s never the most fun thing to coach those people, but I definitely enjoy publicly talking about it on a blog that I am sure no one reads.

Ahem,

CG

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Ronaldo Cepeda liked this post
24 Jan
by: Published in Uncategorized

Team WOD 1: 10 alternating minutes of:

10 Pull Ups
10 Ground to Overhead (95/65)
20 Push Ups

Rest 2 minutes then

6 rounds for time of:

10 Pull Ups
10 Ground to OVerhead (95/65)
20 Push Ups

Broken up anyhow

Team WOD 2: 10 alternating minutes of:

3 Muscle Ups
3 Power Snatch (135/85)
10 Handstand Push Ups

Rest 2 minutes then

6 rounds for time of:

3 Muscle Ups
3 Power Snatch (135/85)
10 Handstand Push Ups

Broken up anyhow

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Photo emergency…

We are running out of photos!!!  If you have any photos you would like to go on the blog, please send them to me at gino@reebokcrossfitbackbay.com.  If you don’t, you can look forward to picture of:

1)  Me
2)  Me at the gym
3)  Me making breakfast
4)  Me coaching people
5)  Me taking a nap

The choice is yours,

CG

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23 Jan
by: Published in Uncategorized

Team WOD 1: 10 alternating rounds for time of:

12 Deadlift (145/95)
9 Hang Power Clean (145/95)
6 Push Jerk (145/95)

Team WOD 2: For time:

12 Deadlifts (125/75)
11 Hang Power Clean (125/75)
10 Shoulder to Overhead (125/75)

Add 10/5 pounds and subtract 1 rep

11 Deadlifts (135/80)
10 Hang Power Clean (135/80)
9 Shoulder to Overhead (135/80)

Add 10/5 lbs. and subtract 1 rep

Repeat this until you reach

3 Deadlift (225/125)
2 Hang Power Clean (225/125)
1 Shoulder to Overhead (225/125)

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Lot of grief…

Poor Dan Bailey!  He does Grace unbroken in 71 seconds and all you hear are the people calling him out for his “no-reps”.  Some of those calls are a little close, but think about the following…

30 reps in 71 seconds turns out to be:  1 rep every 2.36 seconds.  How many of those can you do that fast?
It all happened unbroken!!!  Try and just hold the Front Rack for that long or go for 30 unbroken Hang Power Clean at that load
His form got sloppy…his shoulders were going forward, no question about that.  Other than that, he was pretty solid the whole way through!

Whichever way you see it, this is something out of the ordinary.  Think of what weight you would need to have on the bar before you were able to do Grace unbroken in 71 seconds…

65ish for me,

CG

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