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18 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 6 min AMRAP of:

12 Shoulder Press (95/65)
12 Hanging Knee Raise
12 Box Jumps (24/20)

Rest 3 minutes

4 min AMRAP of:

8 Shoulder Press (95/65)
8 Hanging Knee Raise
8 Box Jumps (24/20)

Rest 2 minutes 2 minute

AMRAP of:

4 Shoulder Press (95/65)
4 Hanging Knee Raise
4 Box Jumps (24/20)

WOD 2: 6 min AMRAP of:

12 Shoulder Press (95/65)
12 Toes to Bar
12 Box Jumps (24/20)

Rest 3 minutes

4 min AMRAP of:

8 Shoulder Press (95/65)
8 Toes to Bar
8 Box Jumps (24/20)

Rest 2 minutes

2 minute AMRAP of:

4 Shoulder Press (95/65)
4 Toes to Bar
4 Box Jumps (24/20)

==

It looks long…

It’s not.  This workout will last roughly 12 minutes worth of action with some 5 minutes (+/- 0) of rest.  Please be mindful that unless you are very comfortable with pressing 95/65 over your head without the use of your legs, you may want to scale this.  Shoulders are one of those things that once they go, they are gone for a long time.  Use them wisely!!!

Enjoy the sideways picture!,

CG

==

Princess Swanson liked this post
17 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

 

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 7 rounds for time of:

6 Power Clean (95/65)
8 Wall Balls (20/14)
10 Russian Kettlebell Swings (24/16)

Rest 1 minute

WOD 2: 7 rounds for time of:

6 Power Clean (115/75)
8 Wall Balls (20/14)
10 Russian Kettlebell Swings (32/24)

Rest 1 minute

==

How are you eating?…

It takes a few days to start developing a habit.  If you have been taking the time to prep your meals and/or pay attention, you should be well on  your way to a fantastic Paleo Challenge.  If you have been stumbling along, please be mindful that you should not get discouraged and throw in the towel.  There is plenty (42 more days) of time ahead of you to right the course.  Either way, be mindful that the first weekend in the challenge is just ahead.  Starting getting ready mentally if you are planning on not fundraising Friday night / Saturday night / Sunday morning’ish.

Everybody loves a good brunch,

CG

==

16 Feb
by: Published in Apres Crossfit, WODs

 

 

Hey Athletes and RCFBB competitors,

The Crossfit Open is by far the most exciting time of the year for our gym and competitive athletes.  It is the time after training and competing against each other for 11 months we get to compete against all the other gyms in the world.

Every Saturday, starting  Saturday, February 28th from 330pm to 530 pm, we are launching a series called Saturday Night Fever.  We are inviting all current members, former members, and any fans of fitness to come to 209 Columbus Ave. and cheer on the Coaches and all competition team members.  Why are we doing this? Honestly as a Coach you have seen us through our triumphs, tribulations, supported us in competitions, charities, and sometimes life situations.  So we want your support through this open so we can represent the gym to the best of our ability.

Alot of you know how we run our social events and if you don’t please email me at bern@reebokcrossfitbackbay.com or just pull me aside and start your question off with, “Hey Bernsie…”   The 1st week of Saturday Night Fever will be sponsored by our friends from RacePak.

 

All of you should be registering for the open because we will be programming the Open WOD every Friday at the gym.  To register click here.

-Bern K. Prince

“In order to do something that most people can’t do, you have to be able sacrifice things that most people won’t.”

 

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