Forging Elite Fitness

Reebok CrossFit Back Bay
14 Jan
by: Published in Uncategorized

Pre WOD:

Heavy Kettlebell Row (same weight each arm)
Single Leg Deadlift (same weight each leg)
30 second top of the Pull Up Hold
Band Pull Aparts

WOD 2: AM vs PM: 10 min AMRAP of:

5 Over the Rower Burpees
10 Cal Row
15 Wall Balls (20/14)

==

Round 2…

Please note that to bring about an even chance for everyone, the 12 PM WOD classes will be considered part of the morning crew.  If the noon class is included in the AM bundle, there are 7 WODpportunities (terrible, I know) for them and 8 WODsibilities (nope, getting worse) for the PM crew to get a score in.

So far the scores are:

Ante Meridiem ninjas:
Post Meridiem also something cool like ninjas but different:

Fight!!!,

CG

==

 

13 Jan
by: Published in Uncategorized

Pre WOD: 10 mins of: Coach’s choice:

Abs

WOD 1: 12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2: 12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

Post WOD:  

8 minutes of Ring work.

==

Time for some feedback…

I just want to present some of the ideas that we have for the upcoming paleo challenge.  Once again, the squeaky wheel gets the grease, so let me know what you think or forever hold your piece!!!

  • Same paleo’ish standards as last year
  • Same team format
  • 50 days long (instead of 30)
  • This will act as a fundraiser (so if you indulge, you fundraise)
  • If your partner indulges, you have to fundraise as well

Obviously I am not looking bring anyone to bankruptcy, so I was thinking that 5 dollars per cheat would be good.  It should be just enough smackeroos to inspire a second thought before ordering that cheat meal!!!

Pick your partners carefully!,

CG

==

 

12 Jan
by: Published in Uncategorized

WOD 1: 10 rounds: Slowest round is your score:

100M/80M Row
5 Thrusters (115/75)
10 Sit Ups
15 Russian Kettlebell Swings (24/16)

You have 3 minutes to complete this

Whatever time you have after the work is yours to rest

Each round should be at 100% effort

WOD 2: 10 rounds: Slowest round is your score:

150M/100M Row
5 Thrusters (135/95)
8 Toes to Bar
12 Russian Kettlebell Swings (32/24)

You have 3 minutes to complete this

Whatever time you have after the work is yours to rest

Each round should be at 100% effort

==

100%…

Imagine an activity that you enjoy.  This activity could be something you do alone or something you do together with a special someone.  Imagine that you are doing this activity solo or cooperatively and it’s going well.  You feel like if you keep going you will complete this activity 100%.  Move this here, put that there.  Things are happening and activities are almost at complete.  It is now becoming imperative that you see this activity all the way through.  But then for whatever reason you relax and only get to about 96 percent-ish and never quite finish.  How disappointing is that?  Huh?  Nobody likes that?  Right?

So don’t tease me with your 96 percent-ish,

CG

==

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