Strength: 30 mins to find:
3RM Front Squat
Russian Double KBS Challenge
Achieve 40 Russian Kettlebell Swings with two Kettlebells (32/24) in as few sets as possible.
WOD 1: 5 min AMRAP of:
60 Wall Balls (20/14)
Power Clean AMRAP (135/85)
Power Clean reps make up your score
WOD 2: 5 min AMRAP of:
75 Wall Balls (20/14)
Power Snatch AMRAP (135/85)
Power Snatch make up your score
Skin elasticity is a term with which some of the ladies may be familiar. Something about how your skin can be stretched out, but once released it returns to it’s normal shape. Think of it as pulling on your cheek (not for distance, this is not a competition) and then letting go. As oppose to falling straight down, your (healthy) skin will mold itself back into the shape of your face. Skin elasticity exists all over the body including the hands, but unfortunately it also has its limits.
The skin on your hands has plenty of elasticity and it is not until we demand more from it that we find ourselves with some “dermal aperture problem”. You can go for 99 Pull Ups without any tears at all, but if you hit that 100th Pull Up, BAM!, you have yourself some major DAP. The number one culprit here is friction combined with speed. Friction alone wouldn’t do it, because doing 100 Pull Ups in the course of a year wouldn’t not make for any issues. Once speed is added to friction, then you will likely find yourself in a troublesome spot.
Let’s cover some more issues tomorrow, I feel like we are running short on attenti,
PS…I know it’s a repeat, but with the increasing number of Pull Ups we have had, I want to make sure we are all on the same page as far as hand maintenance goes!
Chanukah WOD: 2 rounds for time of:
15 Chin Ups
15 Hang Power Clean (95/65)
30 Air Squats
10 Naelc Rewop Gnah (145/95)
60 Unders, Double
15 Kettlebell Swings (24/16)
30 Air Squats
5 Hang Power Clean (195/125)
You like that don’t you…
I know I am late. I know this has nothing to do with the number 8. At the very list we are making religious progress. Next year we can include other holiday celebrations. In the mean time you should all feel free to enjoy this easy peasy solo workout.
30 min cap,
#BAF2RCBB: 2 rounds of: 1:30 AMRAP of:
Medball Partner Sit Ups
Stationary Lunges (add weight if needed)
Russian Kettlebell Swings (switch every 10 reps)
Cal Row (switch every 8/5 calories)
1 minute rest after each station
Imagine me and you…
Bring a friend to Reebok CrossFit Back Bay is in full force today! You and one of your best pals get to throw down together. Your friend can now share in all of the positive aspects of the healthy lifestyle journey on which you have embarked. They too will experience the shortness of breath, the soreness of muscles, the “why do I do this?” you perpetually ask yourself. Your bud can learn alongside with you just how
anything other than much joy Burpees and Rowing can be. But despite how much they go through, high fives will be had, fitness will occur, and fun will be had.
The awful/awesome kind of fun,