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01 Oct
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

I know have all heard about last Tuesday night where Chris Spealler, Jason Khalipa, Miranda, Garrett, Kendrick Farris, just to name a few stopped by the gym to work out.  I was there and you want to know the most impressive thing about these athletes was….It was Tuesday night at 9 30pm and there was nothing else in the world they would rather be doing then working out.

One Of the WODs on Friday night will be……

Metalhead
10-8-6-4-2 Squat Snatches (115, 80#)
50 Double Unders after each set of snatches

 

This Friday at 209 Columbus Ave, Friday October 4th, from 7pm to 9pm will be the return of our social.  The Party will be a Great Gatsby party so come dressed to impressed.  After at 902 pm  we will head over to Carrie Nation for more fun.

 

-bern K. Prince

Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher.

Don’t define yourself by your numbers and your times. Define yourself by who you are and what you are about. CrossFit is something that you do, it is not who you are. That can help keep things in good perspective.

Finally, find your weaknesses, make friends with them, then beat them to death.”  Chris Spealler

 

 

 

 

 

30 Sep
by: Published in WODs

GS: 10 min AMRAP of:

60 second Straight Arm Band Pull Aparts
60 second Handstand Hold

1: For max reps:

7 min AMRAP of:
6 Burpees
12 Hang Power Clean (95/65)
18 Double Unders

Rest 2 minutes

7 min AMRAP of:

6 Burpees
12 Push Press
18 Kick Outs

2: For completion:

5 rounds for time of:

5 Reverse Wall Climbs
5 Hang Power Snatch (95/65)
30 Double Unders

8 min cap

For time:

35 Toes to Bar
45 Thrusters (95/65)
55 Burpees

8 min cap

==

So much to address!!!!!…

Welcome one and all to the Reebok CrossFit Back Bay Paleo Challenge!  As of right now there are 36 people signed up for the challenge and over 400 of you who have mastered your diets and need absolutely no motivation/need to get back on the right track!  (Way to go people!!!)  Just in case some of you may have slipped through the cracks, please sign up here and hold yourself accountable for the next 30 days.  Your biggest loss will be awareness that you need to change your eating habits and your biggest victory can crown you king/queen of all that is paleo!

Every day for the next 30 days, you are going to find some tips and tricks to make your paleo lifestyle work for you rather than against you.  This is not as hard as it may appear to be and the benefits are incredible.  You just have to show a little faith and be willing to experiment.  Getting to know yourself may come across as scary, but in the end it’ll all be worth it.  Today we will include several tips on how to get started…here we go!

  • Hopefully you got your last set of temptations out of the way yesterday or if you are reading this before bed, head over to the kitchen and finish every piece of dessert you have in your fridge / pantry…it will literally start calling out your name once the clock hits midnight.
  • Make a plan!  Most of us do not put thought into the very thing that keeps us alive…eating.  Take 1 minute a day to think about what you want to / should eat and find a way to make it happen
  • If you are into cooking, make a boat load of meals on Sunday.  A few hours in the kitchen in one day can save a lot of time throughout the week.
  • If you are not into cooking, get into cooking!  This will be the easiest / cheapest way to enjoy your newfound healthy habits.  For those of us who “do not have the time”, Breaking Bad is over…your Sundays are officially open.
  • Water is this clear liquid that is (fortunately) pretty widely available (mostly) anywhere in this country.  Some people buy it, but clean, filtered water is readily available through any faucet, sink, shower at home.  You can even enjoy it at your choice of temperature!  There is talk that this clear liquid has the power to quench thirst and provide a sensation of satisfaction.  I am currently scouring the internet for solid proof, but the existence of life (in this planet) these past few million years or so give me a hunch that I am onto something.
  • What that last point meant to say is drink more (way more) water.
  • Take it all one day at a time.  Some of these changes may appear drastic, but like most things, you will get accustomed to them and forget what the fuzz was all about in the first place.

But step 1 is to just get started,

CG

==

29 Sep
by: Published in WODs

Strength:  35 mins to find:

3RM Back Squat

and

3RM Hang Power Clean

or

3RM Power Clean

1: For max reps:

1 min AMRAP of: Kettlebell Swings (24/16)
1 min AMRAP of: Box Jumps (24/20)

Rest 1 minute

For time: The number of Kettlebell Swings reps and the number of Box Jumps you just performed.

2: For max reps:

1 min AMRAP of: Kettlebell Swings (32/24)
1 min AMRAP of: Box Jumps (24/20)

Rest 1 minute

For time: The number of Kettlebell Swings reps and the number of Box Jumps you just performed.

==

The year is almost over…

Before you know it, Christmas (and other holiday) decorations will be going up and you will be stressed out about that as well.  Before we get there, please note that the Paleo Challenge…

  • Starts tomorrow
  • Goes on for 30 days
  • Read this
  • Be at Box 2 at 1 pm on Sunday October 6th for a nutrition seminar

Devaju anyone,

CG

==

 

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