Strength: Pause Back Squats
2 second pause at the bottom of each rep and explode up.
15 minutes to complete
WOD L1: For time:
31 Hang Power Cleans (95/65)
62 Sit Ups
31 Hang Power Snatch (65/45)
31 Wall Balls (20/14)
18 minute time limit
WOD L2: Reebok CrossFit Back Bay: For time:
31 Hang Power Cleans (145/95)
31 Toes to Bar
31 Power Snatch (95/65)
31 Wall Balls (30/20)
If you do not have an 30 lb medicine ball, use a 20 lb ball with a 20 lb vest.
18 minute time limit
An entire year has passed since Reebok CrossFit Back Bay opened its doors. Hundreds of workouts have happened. Hundreds of people have come to do them. Thousands of squats, presses, cleans, and snatches have taken place. Most importantly is that through every failed rep or new PR, you guys have shown an infinite amount of dedication. As coaches, we are lucky enough to provide a platform to better yourselves and those around you. In return, each and every one of you has given us your time, your effort, and your willingness to be better and better those around you. For that we are incomparably thankful. Please join me in a verbal toast to you and to another year full of promise and potential…
après (a′prā′; Fr ȧ pre′)
after: often used in hyphenated compounds: an après-ski party
We are heading into 2013 strong. Paleo Challenge starts on Monday, Crossfit In Touch Program started, the Pats play on Sunday, and its another Friday competition class and social. Since its the new year I know some of you have resolutions and I want you to change that thought process and think more about setting goals (holla at your boy Alexa). The goals you set should be S.M.A.R.T ( Specific Measurable Attainable Realistic Timely). So over the next couple of weeks when you meet with your coaches keep those things in mind when you go over your goals and scrap the idea of resolutions.
On to the competition class workout for Friday at 7pm. We will be doing a WOD called…
Six rounds for time of:
24 Walking lunge steps
Run 400 meters
This is all bodyweight movements so we encourage anyone that’s been wanting to try competition class, this is the best workout for you. If you’re a bodyweight champ ( ahem FJ) this workout also suits you well.
-Bern K. Prince
This video is all about moving so big ups to Alan for showing me this (November Project we see ya)
Strength: 3 x AMRAP of:
Thrusters (18-20 reps)
6 Push Press
All at the same weight and without stopping.
WOD L1: 4 rounds for time of:
10 Deadlifts (155/105)
WOD L2: 4 rounds for time of:
10 Deadlifts (225/155)
5 Reverse Wall Climbs
And now back to your regularly scheduled programming…
Sorry for the minor snafu (an actual word) yesterday. Now that all seems like it is back to normal, let’s talk about habits. Some people have been asking about eating fruits or using sweeteners (even natural ones like stevia, cane juice, agave) and so to clear the air, none of these will be considered paleo. The reason being is that the four weeks of the challenge are there to insure that you learn a few things…
- The quantity of food you are eating
- The quality of food you are consuming
- What you can and cannot do without
The first two points are pretty obvious in their importance. The third point is a tad more difficult to argue. Can you do without your Italian moms’ lasagna? Yes you can, but is your habit in consuming such a food preventing you from doing so? If something is a tradition or just what you are used to doing, your brain accepts without thinking and you could be consuming certain things that are not ideal just because you are used to them. Awareness of your habits will ensure that you eat well not only during the next few weeks, but also (and more importantly) after them. The challenge is not just to be good for a bit and call it quits because it’s over. This is a way to construct the foundation of a healthier lifestyle replete with awareness inside and outside the gym.
As well as the occasional (and imperative) cheat day,
Breaking the habit also means not having a piece of fruit as “dessert”. Sometimes you just have to eat your meal and be happy with it!