Forging Elite Fitness

Reebok CrossFit Back Bay
17 Apr
by: Published in Uncategorized

Regionals WOD Saturday!: Team Event 6 (2013): For time:

200 Double Unders
50 Handstand Push Ups (while partner holds handstand)
50 Toes to Bar (while partner hangs from the bar)
50 Shoulder to Overhead (160 / 100 lbs)
50 Front Rack Lunges (160/100)


This beast…

Some quick research on the Leaderboard will reveal that a home team owns the world record.  CFNE A stopped the clock at an outrageous 7:33!  Some additional research will reveal that the workout you will do today is different then what was contested two years ago.  On one hand, you have 100 more Double Unders.  On the other hand, you have (possibly) fewer lunges and 100% less axle bar.  That is the very definition of a good deal.

At least in CrossFit terms,



16 Apr
by: Published in Uncategorized

Pre WOD: 20 mins to find: 2RM Hang Squat Clean

WOD: For time:

10-8-6-4-2 reps of:

Hang Squat Clean (66 % of Pre WOD)

2 Reverse Wall Climb after each set of Hang Clusters

5 minute time limit


Does anyone know why today is so darn special?!?!?!?!?!?!?!?…

Today is the very happy third anniversary of the blog!  Back on 4-17-12, I was asked to post the workout and maybe post some kind of an explanation for it.  Over 1000 posts (one post just about every single day since) later and we have talked about almost everything under the sun.  Shout out to everyone who reads them and giggles a little bit.  Special shout out to everyone who has moved away and still keeps up with the blog every once in a while.  I have a lot of fun making it and I am delighted that you have enjoyed reading it.

I hope it keeps getting weird between us,



Princess Swanson liked this post
15 Apr
by: Published in Uncategorized

Pre WOD:

Front Lever practice
Elevated Straddle Press lean and hold practice

French Throwdown WOD 1:  For time:

50 Double Unders
40 Toes to Bar
30 Power Snatch (75/55)
20 Overhead Squats (75/55)

Level 1:  10 min cap
Level 2:  7 min cap


Let’s take a look at the WOD…

50 Double Unders should not be a problem, but if it happens to be, it’s going to be a huge problem.  Just like in life, some lessons are just hard to learn, but they are always important!  40 Toes to Bar can be scaled if needed, but there are still 40 of them so break them up early if you know you struggle here.  30 Power Snatches aren’t too bad at that weight as long as you keep using your hips and your grip can last you.  20 Overhead Squats should not be hard, but since you are probably close to red lining it at this point, these may feel more like a 1RM being done 20 times.  Either way, set that back and those shoulders and get to work!

¡Oh non!,



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