Forging Elite Fitness

Reebok CrossFit Back Bay
22 Apr
by: Published in Uncategorized

Pre WOD: 5 rounds of:

A1) Snatch Pulls
A2) Commando Pull Ups

French Throwdown WOD 2:  10-1 reps for time of:

Deadlifts (choose your own load)
Handstand Push Up

10 min cap

==

Let’s talk about sweat baby,

Medically speaking, sweating is the release of liquid from the body’s sweat glands. This liquid contains salt. This process is also called perspiration.  Sweating helps your body stay cool. Sweat is commonly found under the arms, on the feet, and on the palms of the hands.  The amount you sweat depends on how many sweat glands you have.  A person is born with about two to four million sweat glands. The glands start to become fully active during puberty. Women have more sweat glands then men, but men’s glands are more active.  Sweating is controlled by the autonomic nervous system. This is the part of the nervous system that is not under your control. Sweating is the body’s natural way of regulating temperature.

That’s a lot of talk about sweat, but so far none of it has including working out.  How can that possibly be?!

We’ll get it,

CG

==

John Sheehy, Princess Swanson liked this post
21 Apr
by: Published in Uncategorized

WOD: For time:

200M Run

Rest 30 seconds

200M Run
5 Push Ups

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders
25 Russian Kettlebell Swings (24/16)

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders
25 Russian Kettlebell Swings (24/16)
35 Double Unders

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders
25 Russian Kettlebell Swings (24/16)
35 Double Unders
45 Wall Balls (20/14)

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders
25 Russian Kettlebell Swings (24/16)
35 Double Unders
45 Wall Balls (20/14)
55 Double Unders

40 minute time limit

==

I cannot believe its 4/22 and just now we are going to talk about programming…

As a heads up, this is a rough idea of what the week looks like:

Mon:  Lift Heavy and short WOD
Tue:  Lift Heavy and short WOD
Wed:  Long WOD
Thu:  Gymnastics skill and WOD
Fri:  Oly and WOD

A lot of good feedback has come back and things are going well.  The only major qualm is the following:  You need to lift heavy!  Taking two endurance classes and then doing the long workout on Wednesday is a fantastic way to miss out on some serious fitness.  We are going to talk about this some more tomorrow.

Be ready to get sweaty,

CG

==

20 Apr
by: Published in Uncategorized

Pre WOD:  30 minutes to complete:

A1)  3-3-3-3-3 Overhead Squats
A2) 5 x 4 Box Jumps (high)
A3) 10 Banded Good Mornings

WOD: 4 min AMRAP of:

400M Run with whatever time remains: Burpees to a target

Level 1: 1 plate length higher than reach Level 2: Half length of PVC pipe higher than reach

==

Let’s talk marathon…

In case you missed it, the wettest in recent time and coldest marathon in boston history took place yesterday. The mens winner (Desisa) paced out at 4:56ish.  Sit on that for a moment. The womens victor (Rotich) paced out around 5:31…ummm okay.

Aside from those complete phenoms, we would like to extend our congratulations to all of the Reebok CrossFit Back Bay members who went out there and ran uphill…in the rain.  You guys did amazing and you should feel accomplished.

I tip my hat to you nuts,

CG

==

Gram Tusia liked this post
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