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Forging Elite Fitness

Reebok CrossFit Back Bay
31 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 bern@reebokcrossfitbackbay.com

Team WOD 1: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders (100 Kick Outs)

WOD 2: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

==

The internal throwdown!!!

Reebok CrossFit Back Bay will be hosting their internal throwdown on Saturday, November 22nd.  Here are the big / important details:

  • Teams of 3:  they HAVE to be composed of 2 guys and 1 girl.  No exceptions will be made.
  • There are 15 spots available for teams competing in the Rx division
  • There are 10 spots available for teams competing in the Scaled division
  • Click here for the SIGN-UP sheet
  • Please sign up for the right division (Rx or scaled)
  • If you do not have a complete team (3 people = 2 guys + 1 girl) please put yourselves in the Free Agent list in the right division

Please e-mail me at gino@reebokcrossfitbackbay.com if you have any questions.  More details will be released at a painful and slow pace in the coming weeks!

Including a few of the workouts,

CG

==

 

 

 

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 bern@reebokcrossfitbackbay.com

 

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

WOD: “SPOOKY”

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,

CG

==

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

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