Fun & Fitness

Reebok CrossFit Back Bay
03 Feb
by: Published in Uncategorized

GS: EMOTM for 10 minutes:

Odd: 8-12 Pistols
Even: 10-12 Toes to Bar

WOD 1: For total time:

100 Air Squats

Rest 1 minute

100 Double Unders

Rest 1 minute

50 Push Ups

Rest 1 minute

50 Over the Box Jumps (24/20)

Rest 1 minute

25 Burpees

Rest 1 minute

25/18 Cal Row

18 min cap

WOD 2: For total time:

100 Jump Squats

Rest 1 minute

100 Unbroken Double Unders (10 minute penalty if you move on without succeeding)

Rest 1 minute

30 Handstand Push Ups

Rest 1 minute

50 Over the Box Burpees (24/20)

Rest 1 minute

50/35 Cal Row

18 min cap

==

Let’s start with calories…

If you are ever going to be successful in establishing a diet that can double as a way of life, you first have to abandon the idea that calories are important in any way.  If you are unsure of that previous statement, allow me to be a little bit more clear:

Calories don’t, in any way, shape, or form, matter.

As a unit of energy, I am sure they are very important (in science and such), but as far as it goes with dieting, that statement stands as truth.  According to the energy expenditure balance theory (calories in – calories out = weight gain/loss)…the intake of calories (eating pie and such) needs to be smaller than the amount of calories you output (Thrusters and such) in order to lose weight.  Meaning that quantity is more important to observe than quality.  To counter that silly idea, let me provide the following example:

A very handsome young man named Gino eats a diet cake and ice cream.  1500 calories a day to be exact
A perfect man/machine named CG eats a diet of broccoli and spinach.  2500 calories a day to be exact.

They both work out 2000 calories worth of CrossFit (per day)

This means that according the to the energy expenditure balance theory, CG will have a surplus of 500 calories a day from veggies while Gino will be at a deficit of 500 calories day from cake and ice cream.  Since there are 3500 calories of energy in a pound of fat (how convenient), this also means that in a week‘s time:

CG will have gained a pound…of fat…eating nothing but broccolli…and spinach
Gino will have LOST a pound…of fat…eating nothing but cake and ice cream.

If you are reading this and those statements are still logical to you, please consider the following bullet points to further corroborate the point:

  • The EEB theory doesn’t take hormones into account
  • The EEB theory doesn’t take genetics  into account
  • The EEB theory doesn’t take gender into account
  • The EEB theory doesn’t take animals into account
  • The EEB theory doesn’t take much of anything into account

As soon as you get that idea out of the way, we can then talk about what really matters:  Macronutrition and Insulin

And such,

CG

==

02 Feb
by: Published in Uncategorized

Strength:  25 minutes to find:

20RM Back Squat
20RM Shoulder Press

WOD 1:  For time:

250M Row then

21-15-9 of

Wall Balls (20/14)
Russian Kettlebell Swings (24/16)

250M Row

7 min cap

WOD 2:  For time:

350M Row then

21-15-9 of

Wall Balls (20/14)
Russian Kettlebell Swings (32/24)

350M Row

7 min cap

==

Look familiar…

We did this on January 2nd, 2014.  Which was last month.  This year, but last month to be exact.  If you don’t remember how people were doing, i’ll remind you in the form of words.

It was crushing everyone,

CG

==

 

01 Feb
by: Published in Uncategorized

Team WOD 1: For completed rounds:

6 mins to complete:

100 Burpees

Rest 1 minute

5 mins to complete:

100 Hang Power Cleans (115/75)

Rest 1 minute

4 mins to complete:

100 Russian Kettlebell Swings (24/16)

Rest 1 minute

3 min to complete:

100 Shoulder to Overhead (75/50)

Team WOD 2: For completed rounds:

5 mins to complete:

100 Burpees

Rest 2 minutes

4 mins to complete:

100 Hang Power Cleans (115/75)

Rest 2 minutes

3 mins to complete:

100 Russian Kettlebell Swings (24/16)

Rest 2 minutes

2 min to complete:

100 Shoulder to Overhead (75/50)

==

Curious…

I really wonder how this is going to workout?  Does it seem impossible?  I don’t really think so, but I am still very curious.  Feel free to e-mail me at gino@reebokcrossfitbackbay.com for your opinions on this.  I’d like to try it different ways, but first we need to find out if 100 reps is too much or not enough.

Or maybe it is just right,

CG

==

 

 

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