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Forging Elite Fitness

Reebok CrossFit Back Bay
30 Oct
by: Published in Uncategorized

Hey everyone…if you are interested in volunteering or judging in the upcoming Southie Showdown at CrossFit Southie, please email coach Bern at


WOD 1:  4 rounds of for time of:

8 Sumo Deadlift High Pull (95/65)
8 Power Clean (95/65)
8 Overhead Lunges (95/65)
8 Overhead Squats (95/65)
8 Back Squats (95/65)
8 “Y” Press (Behind the neck wide Push Press) (95/65)

40 minute cap

Last done on last Halloween


6 rounds for time of:

10 Sumo Deadlift High Pull (95/65)
10 Power Clean (95/65)
10 Overhead Lunges (95/65)
10 Overhead Squats (95/65)
10 Back Squats (95/65)
“Y Press” (Behind the neck Wide Push Press) (95/65)

40 minute cap

Last done on last Halloween


The one workout to rule them all…

For those of you who are unfamiliar with the legend, it goes a little something like this:

A still young / perfect / handsome programmer wanted to come up with a fun workout for his clients who all loved him very much because of how still young / perfect / handsome he was.  He labored and toiled through days and nights, both of them uphill!  He scoured countless stacks of ancients tomes of halloween related words.  After great ordeals, this still young / perfectly handsome / handsomely perfect programmer came up with the colossal workout known as SPOOKY.  The only problem is that when it was time to write the workout down at the board, he had forgotten the rep scheme for the workout (it must’ve been all of the mental anguish).  He accidentally wrote down 6 rounds of 10 reps of everything as oppose to 4 rounds of 8 of everything.  Lo and behold, the workout, which had an original time limit of 45 minutes, was pretty undoable.  Today is stands as a great test of capacity and will and as a testament of how still young / perfect / and handsome that programmer is.

That guy is a legend,

Spolier alert:  that programmer was me,

I am legend,

Not the movie though,



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


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,



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