THE INAUGURAL REEBOK CROSSFIT BACK BAY INTERNAL WEIGHTLIFTING COMPETITION IS TOMORROW!!!!!
Come cheer on your fellow athletes!
Team WOD L1: For time:
EMOTM 5 Power Clean (95/65)
200 Double Unders
EMOTM 5 Front Squats (95/65)
Team Lullaby: For time:
EMOTM 5 Power Snatch (95/65)
500 Double Unders
EMOTM 5 Overhead Squats (95/65)
Oh team Lullaby…
Some of our members here are very familiar with you, while some will just be getting to know you. Every time you have come up, I get excited to ask members about their experiences and usually I am let down. I am let down because no one thinks of you as an actual, difficult workout. Some members have even enjoyed themselves during your shenanigans!!! Why sure, when you rest every other minute while your partner does work would definitely make the workout easier. One day we will separate these partners and have each individual attempt to tackle you alone without any help. Maybe on a Monday coming up soon…say the day before people go on some sort of vacation to give thanks. Only then will they truly know that you are worthy.
And on that day they will never forget you,
Pre-WOD: 20 mins to complete:
3 x 15 Front Squats
Increase load if you can. Minimal rest between sets (no more than 1:00)
For time at 50% of your Pre WOD Front Squat weight:
25 Front Squats
25 Shoulder to Overhead
EMOTM 20 Double Unders or 10 Kick Outs
10 minute cap
Front Squat Friday: The final chapter…
After two months of doing some Front Squats every Friday, things are coming to an
end pause. Leg endurance has improved across the gym for those who showed up diligently all while, for some odd reason, Friday was also the day many of you decided to try out one of the auxiliary classes. Next Friday will not have any Front Squats since it’ll be Halloween and you guys will be much too busy doing SPOOKY, so enjoy these while you can!. With that said, Front Squat Friday will resume in November AND the programming will have some minor adjustments that all of you will appreciate*.
*Please note that none of you will actually appreciate it,
Handstand Hold (add Wall Runs)
Hanging L-Sit Pull Ups (work negative if you don’t have them)
WOD: “Rowing Helen”
3 rounds for time of:
21 Kettlebell Swings (24/16)
12 Pull Ups
Happy almost Friday…
Due to the
inevitable and impending doom upcoming inclement weather, please be advise that a lot more rowing will be taking place (hopefully you went to Monica’s rowing clinic!). Helen is a baseline workout that normally includes 400 meters of running instead of rowing. This particular detail is a bit of a double edge sword. On the one hand, you are on a rower and therefore you have no stairs to climb up and down. On the other hand, you are on a rower. The only reason we are doing 500 meters of rowing is because that is the way we have always done it. Maybe one day I will change my mind.
But not today,