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22 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD:

Handstand Hold (add Wall Runs)
Support L-Sit
Hanging L-Sit Pull Ups (work negative if you don’t have them)

WOD: “Rowing Helen”

3 rounds for time of:

500M Row
21 Kettlebell Swings (24/16)
12 Pull Ups

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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,

CG

==

21 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD: 20 mins to find:

1RM Hang Power Clean

or

1RM Hang Power Snatch

WOD 1:  3 rounds for time of:

4 x 1 Power Clean 1 Hang Power Clean 1 Front Squat 1 Hang Power Clean 1 Power Clean
15 No Squat Wall Balls (20/14)
5 KB Shoulder Press on each side

WOD 2:  3 rounds for time of:

4 x 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat 1 Hang Power Snatch 1 Power Snatch
12 KB Shoulder Press on each side

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Love me some lifting complexes (which is the proper plural)…

With October coming to an end, there are a few things that I need to bring up to you guys!  The weightlifting competition takes place this weekend (This Saturday at 2 PM at box 2)!  If you want to participate, please e-mail coach Justin immediately!!!  Also, after today, there will only there will only be a week remaining the Paleo Challenge.  Most importantly, however, is that there is only one more weekend to endure!  I don’t quite recommend staying up to midnight so that you can eat and drink yourself back to October 1st.  Make some good decisions still for something spooktacular awaits you this Halloween.

And it’s a horrendously hard workout,

CG

==

 

Eric Gjerde, Erin Poders liked this post
20 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD: 20 mins to complete:

5 x 2 Back Squats

WOD: For total reps:

1 min AMRAP of:

Thrusters (95/65)

Rest 1 minute

1 min AMRAP of:

Pull Ups

Rest 1 minute

1 minute AMRAP of:

Burpees

Rest 1 minute

1 min AMRAP of:

Cal Row

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Sam A. Q & A #3/5…

Q1)  What are your food staples when it comes to preparing for a show?
A1)  It is quite the list…

  • Cream of Rice (SOOO easy to make!)
  • Sweet Potatoes
  • Rice
  • Eggs
  • Egg whites
  • Almonds (unsalted, dry roasted)
  • Spinach
  • Broccoli
  • Asparagus
  • Strawberries
  • Ground Turkey
  • Flank Steak
  • Tilapia
  • Whey Protein

Q2)  What do you snack when training for a show?  What about during a competition?
A2)  During prep I do not snack in between meals at all.  My smaller meals include combinations like almonds, ground turkey, green juice or spinach, and eggs.  The week prior to a show and on show day my diet is very rigid.  Typically it will consist of white fish and asparagus with some rice and healthy fats, like coconut oil or almond butter. Prior to stepping on stage, I eat a rice cake with almond butter and honey.

Q3)  Other than water, what else do you drink to get in competition shape?
A3)  Black coffee, seltzer water.  On occasion protein shakes and green juice (mostly spinach and water with a few strawberries)

Hmmm….that’s a lot of veggies.  I wonder if they are good for you?,

CG

==

Lucy Rivera, Gram Tusia liked this post
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