Fun & Fitness

Reebok CrossFit Back Bay
15 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

HSPU or HS Hold
Hang Power Snatch (up to 155/105)

WOD 1: For time:

6 Hang Power Snatch (75/65)
6 Push Ups
20 Double Unders
7 Hang Power Snatch (75/55)
7 Push Ups
20 Double Unders
8 Hang Power Snatch (75/65)
8 Push Ups
20 Double Unders
9 Hang Power Snatch (75/65)
9 Push Ups
20 Double Unders
10 Hang Power Snatch (75/65)
10 Push Ups
20 Double Unders

WOD 2: For time:

6 Power Snatch (95/65)
10 Push Ups
20 Double Unders
7 Power Snatch (95/65)
10 Push Ups
20 Double Unders
8 Power Snatch (95/65)
10 Push Ups
20 Double Unders
9 Power Snatch (95/65)
10 Push Ups
20 Double Unders
10 Power Snatch (95/65)
10 Push Ups
20 Double Unders

==

Let’s do this…

If you guys would like, I can announce the bib numbers of those of you from the gym who are running the marathon.   That way, those of us who are comfortably sitting at home enjoying our rest day can keep track of your progress!  The B.A.A. will broadcast every five kilometer split to its website and family and friends can track your progress by logging in and entering your name or bib number.  Feel free to e-mail me at gino@reebokcrossfitbackbay.com so that I can put it on the blog on Marathon Monday!

Also, please note that the gym will be closed on Monday, April 21.

Enjoy the race and be safe,

CG

==

 

15 Apr

Barbell Work For Bay State Athletes – Week of 4.14.14

LYDIA2

 

Hey Bay State Games Athletes,

Your strength work each week will be the 3 programmed strength classes currently available Mondays, Wednesdays and Thursdays. In addition, I will be posting an extra day of “Barbell Patterning” in which all of the exercises listed will be done with an empty barbell and ONLY an empty barbell. The point of this work is to build your technique from a neurological standpoint as many of you are new to snatching, etc.

This work can be done before or after any of your regular WOD classes, mobility classes, or endurance classes. I would NOT recommend doing it after a lifting class, but doing it before may be a good way to warm up for some of you who can get here early.

Snatch Work (~10-15 minutes)

  1. Behind-the-neck strict press: 3-4 sets of 10 reps
  2. Overhead squats (partial or full depending on mobility, keep arms locked out fully): 3-4 sets of 10 reps
  3. Behind-the-neck push jerk: 3-4 sets of 10 reps
  4. Tall muscle snatch (no leg drive, just focus on high elbows, turnover, and lockout): 3-4 sets of 10 reps

Jerk Work (~10 minutes)

  1. Split jerk footwork (NO BARBELL): 3 sets of 10 reps (jump and land in a split position)
  2. Strict press from split: 3 sets of 10 reps
  3. Strict press into split (strict press to eye level, then drive under into a split to finish): 3 sets of 10 reps

This supplemental work, once again, must be done with an EMPTY BAR and is designed to drill good execution and positions. Feel free to email me any questions at justin@reebokcrossfitbackbay.com.

15 Apr

Hey Athletes, Visionaries, Runners, and Bostonians,

 

All runners involved with RCFBB, please email me your name and BIB number (Bern@reebokcrossfitbackbay.com) so I can post it for all of the community to keep track and see how you are doing.   We want to support you as much as we can.  We need to support you as much as we can.   Marathon Monday, we encourage anyone one who can to meet at Cornwall’s located at 654 Beacon St. a block away from Fenway park at 9am.

240028_eb

 

 

 

 

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