Forging Elite Fitness

Reebok CrossFit Back Bay
23 Jun
by: Published in Uncategorized

WOD:  For time:

400M Row
15 Deadlifts (95/65)
400M Row
15 Power Clean (95/65)
400M Row
15 Front Squats (95/65)
400M Row
15 Shoulder to Overhead (95/65)
30 Double Unders
10 Deadlifts (115/75)
30 Double Unders
10 Power Clean (115/75)
30 Double Unders
10 Front Squats (115/75)
30 Double Unders
10 Shoulder to Overhead (115/75)
200M Run
5 Deadlifts (135/85)
200M Run
5 Power Clean (135/85)
200M Run
5 Front Squats (135/85)
200M Run
5 Shoulder to Overhead (135/85)
10 Burpees
1 Deadlift (155/105)
10 Burpees
1 Power Clean (155/105)
10 Burpees
1 Front Squat (155/105)
10 Burpees
1 Shoulder to Overhead (155/105)

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tl;dr…

This is what you are doing today:  Deadlifts, Power Cleans, Front Squats, and Shoulder to Overhead reps.  The reps for each exercise will descend as such:  15-10-5-1.  As the reps descend, the weights for each movements will increase (95/65, 115/75, 135/85, 155/105).  For each set of reps you will do 400M Row, 30 Double Unders, 200M Run, and 10 Burpees before each movement.  There is a ton of work to do, so I suggest you keep one good pace the entire time and only stop when your barbell is overhead at that final weight.

It’s a good one,

CG

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Silvio Simani, Gram Tusia liked this post
22 Jun
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

A1) 5-5-5-5-5 Shoulder Press

(try to add weight from last time even if only for one set)

WOD: 4 rounds for time of:

4 Deadlifts (315/225)
3 Handstand Push Ups
2 Power Cleans (225/135)
1 Muscle Up

10 minute time limit

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Skydiving Chapter 1:  Broken legs and other assorted injuries:…

Normally I use this blog as a platform to spread news, knowledge of current world events, and give life advice on what matters most.  This week, however, we are going to talk about a recent skydiving trip that was recently taken last weekend, which was very recently.  If you have ever been curious about willingly jumping out of an airplane, read on.  If not, feel free to skip the blog this whole week read on as well.

After signing an enormous waiver, we are verbally confronted with the reality of the horrible horribleness that can happen to you during skydiving.  The instructor was thorough and very matter-of-fact with his spiel, but nonetheless, you had this very edgy feeling about what you signed up for.  After that, you get to watch this video, which also details all of the terrible terribleness that can go wrong during your jump.  Following your double dose of downers, you get to sit back and relax while the winds die down to make sure it’s safe to jump.  Now you sit, wait, and you mull over the facts presented to you.  There is a lot of uneasy going back and forth at this time.

Once the winds were consistently calm enough, you are given your harness and presented with the person who will be strapped to you during the joyride.  The harness is put on, which does not make for a good look, but at least you are getting closer to your jump!  You get a clear description of what things are going to be like, the Do’s and Dont’s of tandem skydiving, and for one last time you are presented with that fact that things may go terribly, horribly wrong.

Chapter 2 on Thursday,

CG

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Princess Swanson liked this post
21 Jun
by: Published in Uncategorized

Pre WOD: 30 mins to complete:

A) 5-5-5-5-5 Overhead Squats

B) 5 sets of: 30 seconds on / 30 seconds off:

Double KB Overhead Walk AHAP

WOD: For time:

500M Row
400M Run
30 Pull Ups
20 Burpees
10 Handstand Push Ups

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Sneak preview of the week to come:

Today:  classic Overhead Squat work.  Can’t be mad.
Tuesday:  Shoulder Press action and an King Kong Jr. WOD.
Wednesday:  I almost finished it in under 30 minutes…how long will it take you?
Thursday:  Perhaps the most well known workout in CrossFit (think shmrusters and shmull ups).
Friday:  I cannot believe how many people were incapacitated by a little bit of jumping.  That workout is today.

Good times straight ahead,

CG

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