Forging Elite Fitness

Reebok CrossFit Back Bay
26 Apr
by: Published in Uncategorized

Pre WOD: 30 minutes to complete:

A1) 5-4-3-2-1 reps of Back Squat (each set is heavier than the last)
A2) 14 Jumping Split Squats

WOD: 9-1 reps for time of:

9 Burpees
9 Cal Row

Reset the rower every time

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Monday!!!…

Welcome to the beginning of the of this fantastic week.  We have some Back Squats coming into place today.  ALL of the presses coming in tomorrow.  Wednesday will bring a running+KB work with Rowing+Wall Balls tetrasome.  Thursday will lead off with some Clean Pull work that will be followed up on Friday…which will also be the first day of May!!!

This is going to a sexy week,

CG

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New England's Own RJ liked this post
25 Apr
by: Published in Uncategorized

Team (3) WOD 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

Team (3) WOD 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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Sunday sweats…

Let’s get real though…who doesn’t like a little sweat session sometimes?  Sweating feels good and ironically enough it can make you feel clean.  There is just something about getting all hot and bothered during a workout that makes it seem better.  Maybe it’s an animal instinct thing, maybe it’s just trying to get all of the alcohol out of your system.  Whatever your reason for wanting to sweat, they are yours and they can be tied to your personal goals.  I’m cool with that, but I just want to make sure that you and everyone here at Reebok CrossFit Back Bay isn’t missing out on some serious fitness.  If you are shying away from lifting heavy and some high intensity / short duration work you are missing out!!!

My work here is done,

CG

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24 Apr
by: Published in Uncategorized

Regionals WOD Saturday!: For time:

500M Row while another partner does
125 Double Unders (each does both)

50 Deadlifts (275/185) (while partner holds bar in the top of the Deadlift)

50 Toes to Bar (while other partner hangs from the bar)

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Weekend sweat talk…

Also, there is the notion that the more you sweat, the more weight you are losing.  Weight loss is ABSOLUTELY achieved when sweating, but it is NEVER permanent.  Whatever weight is lost through sweat, will be regained the moment rehydration occurs.  Calories just don’t burn at a higher rate because you am sweating.  The work you do is what requires energy, but the sweating you sweat happens automatically (as long as you have the fluids to sacrifice for this autonomous function).

More tomorrow,

CG

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