SugarWOD

WORKOUT OF THE DAY

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WOD: 10-25-16

Pre WOD:  4 sets of:

6 Barbell Push Press

2 sets of:

6 – 8 Strict Knees to Elbows
40M SA Farmer’s Carry (HEAVY)

WOD:  15 – 12 – 9 reps for time of:

Cal Row
HR Push Ups
Shoulder to Overhead (115/75)

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Warlock Sarcastico…

I understand you’re busy.  Believe me!  Anyone who has ever been an evil warlock knows what I mean.  But did you see what your friend posted on Instagram?!?!?  She looks so silly in that!!!  My biggest piece of advice would be to use the following tips:

Bring your phone with you to the champagne room
#checktheinsta
Keep on scrolling and scrolling
Make sure to like a bunch of pics #likeforalike
Make friends
Be patient and consistent!!!

You will be able to improve your social media existence over the long course and don’t worry about what else you could be doing with your time.

Only 10 minutes, but since this is insanely addicting, maybe more like 120 minutes a day,

CG

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APRÈS CROSSFIT Details for Saturday 10/29/16

Hey Yo…….

Saturday October 29th at 209 Columbus Ave all volunteers, staff, and judges meet at 8am sharp.   All teams report at 9am sharp.  Again all team at 9am so you can see your heat assignments.  I suggest coming earlier to warm up and talk strategy ( teams email each other so you know who you are).  We start right away so don’t get stuck in traffic, blame it on Uber, or sleep past any alarm.  This train runs on time.

There will be prizes to go around including one for best costume (dressing up is not mandatory but it’s Halloween.  Also theme is a famous musician but any costume will do)

-Top 3 teams will receive gift packs from WOD Repair Lotion  and NutraBio.

-Top Team will get a Free RP Strength Template and E- Book.  Top Team will also get a free pair of sneakers.

-TPain Blackmon is giving the 1st place team a 1 hour massage, 2nd place team a 45 min massage, 3rd place team a 30 min massage.

– Paleo Power Meals is giving the 1st place team $75 worth of food credit, 2nd place team gets $40 of food credit, and 3rd place team gets $20 of food credit.

 

We are still looking for more volunteers and sponsors.

They can email me at bern@reebokcrossfitbackbay.com

 

-Bern K. Prince

“The Lazy Person does twice the work.  Do not cut corners.” -Spanish Proverb

 

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WOD: 10-24-16

Pre WOD:  In 12 minutes build to:

Heavy Squat Clean for the day

4 sets of:

Take 80% of above load and perform:  1.1
6 Double Bent Over Row

Rest 2 minutes

WOD:  10 rounds for time of:

30 Double Unders
1 Squat Clean (185/125)

10 minute time limit

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Captain Dad Voice…

I understand you’re busy.  Believe me!  Anyone who has ever been a dad-voice knows what I mean.  But I still believe that 10 minutes of quality mobility after a workout can do wonders for you.  My biggest piece of advice would be to use the following tips:

Go to:  www.google.com
Look up:  “(insert body part here) MWOD”
Learn 1 or 2 moves for all the big ones…legs, hips, shoulders.
Invite a friend
Be patient and consistent!!!

You will be able to improve your flexibility over the long course and get yourself away from sickness and into wellness faster.

Only 10 minutes at a time,

CG

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WOD: 10-23-16

The girls (Team Competition Final WOD):

Elizabeth: 21-15-reps of:

Power Cleans (135/95)
Ring Dips

Fran: 21-15-9 reps of:

Thrusters (95/65)
Pull Ups

Isabel: 30 reps of:

Snatch (135/95)

Grace: 30 reps of:

Clean and Jerk (135/95)

Diane: 21-15-9 reps of:

Deadlifts (225/155)
Handstand Push Ups

Karen: 150 reps of:

Wall Balls (20/14)

This workout will be done in teams of three. 2 people can work at the same time, but you can only substitute partners in between events and not during events.

30 minute time limit

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You know it…

This is going to be easy…
No, really.  Give it a shot…
So, maybe there is a chance…

You do,

CG

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WOD: 10-22-16

Team WOD: 3 rounds for time of:

1000M Row

One partner rows while another partner does

4 Hang Power Clean (135/85)
6 Front Squats (135/85)
8 Shoulder to Overhead (135/85)

If the barbell is ever dropped, partners switch.

The partner who was rowing will pick up right where the other person left off and start over

The second round of rowing is:

4 Hang Power Snatch (95/65)
6 Overhead Squats (95/65)
8 Snatch Push Press (95/65)

If the barbell is ever dropped, partners switch.

The partner who was rowing will pick up right where the other person left off and start over

The final round is:

Wall Climbs

Partners will switch as needed

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So…

You are rowing 1000 meters three times.  During the first thousand, the other non-rowing partner is doing the first part.  With each passing 1000M Row, the task changes.  The first two rounds will have a barbell, but the last one will have everyone’s favorite movement:  Wall Climbs.

As far as switching for the last round, your shoulders will inform you of when you need to switch.  Make sure you are listening!!!

And enjoy,

CG

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