SugarWOD

WORKOUT OF THE DAY

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WOD: 9-24-14

Pre WOD:  20 mins to find:

3RM Power Clean

or

3RM Power Snatch

WOD 1:  Grace:  30 reps for time of:

Clean and Jerk (135/95)

WOD 2:  Isabel:  30 reps for time of:

Snatch (135/95)

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More Paleo Challenge Rules…

What the hell does “artificially raise your insulin levels” mean:

  • If you want to lose weight or gain weight, you will want to control the levels of insulin in your system
  • The higher your insulin levels are, the more weight you will again and vice versa
  • Certain natural foods like fruits and some veggies will naturally raise your insulin levels, but at least you are eating fruits and vegetables so I’ll consider that a win so…
    • If you want to eat three pineapples a day, please note that it is very likely that you will gain weight, but at least you will be doing it naturally
  • Artificially raising your insulin means that you ate some processed foods that are laden with carbohydrates and you know you shouldn’t eat.  The following is an incomplete, but pretty thorough list:
    • Bread, pasta, wraps, cereals, muffins, cupcakes, or any other sweet baked goods of any type or variety
    • Soft drinks or energy drinks of any type or variety
    • Drinks that have been artificially sweetened in any way shape or form (take a look at that almond milk)
    • Chewing gum of any type or variety
    • Any artificial sweeteners of items that have artificial sweeteners
    • Beer or drink mixes

Please note that this is not a complete list,

CG

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WOD: 9-23-14

Pre WOD:  20 mins to complete:

5 x 4 Back Squats

WOD 1: 7 min AMRAP of with ascending reps of:

1 Pull Ups
1 Wall Balls (20/14)

WOD 2: 7 min AMRAP with descending reps of:

12 Chest to Bar Pull Ups
12 Wall Ball (20/14)

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More Paleo Challenge rules…

How to score your efforts:

  • Each of the 30 days will receive a score of either 1 or 5.
  • A score of 1 (one) will denote a day in which you do not artificially raise your insulin levels (more on that later)
  • A score of 5 (five) will denote a day in which you do artificially raise your insulin (more on that later)
  • Your score and the score of your partner will be added together.  This aggregate score between the two partners will be the “Daily Score” and what will actually get counted
  • You cannot score anything between 1 and 5 therefore your only scoring options are:
    • 2 = if you both score 1
    • 6 = if one of you scores a 1 and the other a 5
    • 10 = if you are both little piggies
  • The score will work like golf where the lowest score between all of the teams will win

So far, so good,

CG

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WOD: 9-22-14

WOD: EMOTM for 10 minutes:

1 Hang Power Clean (105/70)
1 Burpee

(reps increase by 1 every minute)

Rest 3 minutes

EMOTM for 10 minutes:

10 Hang Power Clean (105/70)
10 Burpees

(reps decrease by 1 every minute)

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Paleo Challenge Rules…

Things will be very different this time around.  People who may have first shunned the Paleo diet and the Paleo Challenge will find this effort to be infinitely more palatable.  One of the bigger changes this year is that this time around, the Paleo Challenge will be done in teams something I don’t think anyone has done before)!!!  Here are the rules on how to participate:

  • Teams must be made
  • Each team will consist of two people
  • You cannot have more than two people on one team
  • You cannot do it alone
  • If you do not have a partner then one will be assigned to you
  • You must use the official Score Sheet to score your efforts

CG
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WOD: 9-21-14

GO SUPPORT THE REEBOK CROSSFIT BACK BAY TEAMS AT THE BEANTOWN THROWDOWN COMPETITION AT REEBOK CROSSFIT BACK BAY!!!!!!

Versus WOD 1:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Russian Kettlebell Swings (24/16)

Rest 30 seconds.

Repeat at 60/60 seconds and then 90/90 seconds

Versus WOD 2:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Russian Kettlebell Swings (32/24)

Rest 30 seconds.

Repeat at 60/60 seconds and then 90/90 seconds

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Hi everyone…

With October almost upon us and everything turning into a pumpkin, please be ready to see a transition away from running and into more rowing…away from shorts to pants…away from outdoors to indoors…away from happiness to winter. I have othert things to talk address, but we will save those for the weekdays.  In the mean time enjoy as much sun as you can and if you can GO SUPPORT THE REEBOK CROSSFIT BACK BAY TEAMS AT THE BEANTOWN THROWDOWN COMPETITION AT REEBOK CROSSFIT BACK BAY!!!!!!

You officially have Sunday plans,

CG

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WOD: 9-20-14

WOD (3) 1: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (75/55)

One person must always have a 25/15 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

WOD (3) 2: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (95/65)

One person must always have a 45/35 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

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Hey Anya…

Anya and I have had conversations about her having been a member for a while, but never making it to the blog.  Look at her now!  Front Rack position looks pretty good…She’s wearing a great T-shirt and looking fly!…some guys are doing stuff in the background there…great picture overall Anya!!!  If you would like to get your mugshot on the blog, which gets posted on our facebook page, which is liked by a surprisingly large amount of people (13,540 as of writing this), just send it over to gino@reebokcrossfitbackbay.com and you will get your wish granted…

Which is to be just like Anya,

CG

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