Forging Elite Fitness

Reebok CrossFit Back Bay
04 Jan
by: Published in Uncategorized

Pre WOD: 20 mins to complete

5 x 5 Deadlift

WOD 1: 10 min EMOTM:

1 Deadlft (Pre WOD weight)
4 Over the Bar Burpees
20 Double Unders

WOD 2: EMOTM for 10 minutes:

1 Deadlift (Pre WOD weight)
6 Over the Bar Burpees
30 Double Unders

==

Happy Monday…

And welcome to the first day of  of Deadlifting!  Today is a simple 5 by 5 set and by the end of the month we will be going for a 1RM effort.  But as far as the rest of the week will go, here is what you have for the rest of January:

Tuesdays will be a longer / sprint and rest style workouts.
Wednesdays will be a gymnastics day that will have a Pre WOD that is the coaches choice and also a Post WOD of the same nature.
Thursdays will be auxiliary pull work with the AM versus PM workouts.
Fridays will have some time for skill and some benchmark testing!

Happy WODing,

CG

==

03 Jan
by: Published in Uncategorized

Team WOD 1: Alternating partners every minute on the minute until you reach 250 reps

Every minute starts with a 150/100M Row and then for the first 8 minutes:

Front Squats (95/65)

Next 8 minutes = Shoulder to Overhead (95/65)

After that = Wall Balls (20/14)

Team WOD 2: alternate partners every minute on the minute until you reach 250 reps.

Every minute starts with a 150/100M Row and then for the first 8 minutes:

Front Squats (115/75)

Next 8 minutes = Shoulder to Overhead (115/55)

After that = Wall Balls (20/14)

==

Let me explain…

  1.  Partner one will work during the first minute and then partner two will work on the following minute.  Partners will keep alternating minutes until the 250 reps have been reached.
  2. During the first eight minutes of the workout, in order to collect reps, you will be doing as many Front Squats after the rowing has been completed.
  3. After the first 8 minutes have passed, the athletes will do Shoulder to Overhead for the following 8 minutes (after rowing).
  4. After the 8 minutes of Shoulder to Overhead, the remainder of the reps will be accumulated by doing Wall Balls after the rowing has been completed.
  5. Keep on keeping on until you reach 250 reps.
  6. Smile.

Step 7 is wrapping this post up,

CG

==

 

Princess Swanson liked this post
02 Jan
by: Published in Uncategorized

Team WOD 1: For total time:

2 rounds broken up anyhow of:

30 Power Clean (115/75)
30 Burpees

2 rounds broken up anyhow of:

40 Thrusters (85/55)
40 Toes to Bar

2 rounds broken up anyhow of:

500M Row
50 Russian Kettlebell Swings (24/16)

Team WOD 2: For total time:

2 rounds broken up anyhow of:

30 Power Clean (145/95)
30 Burpees

2 rounds broken up anyhow of:

40 Thrusters (95/65)
40 Toes to Bar

2 rounds broken up anyhow of:

500M Row
50 Russian Kettlebell Swings (32/24)

==

In case you missed it…

My damn fingers…

They are so used to typing out the date out, but ending it with a 14.  My index finger is just so comfortable finding that number 4 key!  I just don’t know what I am doing to do!!!  Maybe post the date as:  “1-2-14+1″ or maybe even:  “1-2-14 (but not really)”.  I guess I could live with my number 4 key habit intact and let everybody else get accustomed to it.  Another option would be to confront this mountainous challenge head-on and accept that sometimes changes need to be made.  This tiny change on my behalf could have an enormous impact on the rest of the gym and your date reading capacity.  It’s almost like a small action on one end can have rippling effects for myself and others.  Almost like this new year is an opportunity to better myself and through that, improve the experience of others.

Who would’ve thought typing was so profound,

CG

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