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Forging Elite Fitness

Reebok CrossFit Back Bay
29 Oct
by: Published in Uncategorized

Pre-WOD:

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,

CG

==

Mirjana Kulics liked this post
28 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to find:

1RM Power Clean or Power Snatch

WOD 1:

7 min AMRAP of:

30 Cal Row
25 Hanging Knee Raises
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Pull Ups

WOD 2: “Half 14.4″

7 min AMRAP of:

30 Cal Row
25 Toes to Bar
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Muscle Ups

==

But wait there’s more…

In case you were looking for some in-house help in your dietary journey, Coach Erin is available.  For everyone who still wants help after the Paleo Challenge is done (tomorrow!), please send an email to erin@reebokcrossfitbackbay.com!  Even if you didn’t do the Paleo Challenge or you are just looking for some guidance.  Nutrition is important enough for your health and fitness, that if you are unsure of what you are doing you should seek out some help!  Literally, this stuff can change your life.

So get on it,

CG

==

27 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to complete:

5 x 5 Back Squats (all at the same load)

WOD 1:  1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Kettebell Swings (24/16)

1 min AMRAP of:

Box Jumps (24/20)

0-60 reps = 1000M Row
61-75 reps = 800M Row
76-90 reps = 600M Row
91-105 reps = 400M Row
106+ = 200M Row

WOD 2:  1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Kettlebell Swings (32/24)

1 min AMRAP of:

Box Jumps (30/24)

0-100 reps = 1000M Row
101-120+ reps = 500M Row

==

So you want some more Paleo living?…

As a heads up, if you aren’t busy coming to cheer everyone who will be competing at the CrossFit Southie Showdown, Jason Seib will be in the area giving a talk about nutrition!  Who is Jason Seib you ask?:

Link to his website
Link to his book

So Jason will be having a sustainable fat loss seminar at Healthworks Back Bay  on November 8th from 12:30pm – 4:30pm.

Thanks!!
CG
==
Yony Bengtson, Erica Evans liked this post
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