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Forging Elite Fitness

Reebok CrossFit Back Bay
07 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to find:

2RM Hang Power Clean

or

2RM Hang Power Snatch

WOD 1: For time:

9 Power Clean and Push Press (95/65)
75M Row
8 Power Clean and Push Press (95/65)
75M Row

Repeat pattern until you reach

1 Power Clean and Push Press (95/65)
75M Row

WOD 2: For time:

9 Power Snatch (95/65)
9 Thrusters (95/65)
8 Power Snatch (95/65)
8 Thrusters (95/65)

Repeat pattern until you reach

1 Power Snatch (95/65)
1 Thruster (95/65)

==

First week done?…

How are you guys doing?!  Please update your scores!  I will have an interview with our resident figure competitor coming up soon about what it takes to have a 100% legit strict diet!  We will discuss the difficulties of dieting for figure competition while doing CrossFit and aiming to find some tips and tricks for everyone out there looking to not just lose weight, but to also look like a you just stepped out of a magazine cover.

See you guys soon!

CG

==

 

06 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  25 mins to complete:

5 x 2 Back Squats (all sets at the same weight)

WOD:  2 Back Squats every 20 seconds at 60% of your Pre WOD weight until you put the bar down  

Before 2 minutes = 2000M Row
Within 2-4 minutes = 1000M Row
Within 4-6 minutes = 500M Row
After 6+ minutes = no rowing

Score = time you put the bar down

==

Everyone loves math…

2 Back Squats every 20 seconds = 6 Back Squats a minute.  That means that you are only 36 Back Squats an d 6 minutes away from not getting on the rower today.  Every time I read that sentence back to myself, I get a better understanding of the levels of fun that you will experience.  If at one end of the spectrum you have “0% fun” and at the other end you have “taking class with me”, this workout is probably going to fall somewhere near “having to wait in line for overnight to sign a piece of paper that allows you to stand in line again” and “experiencing all of High School at your current age”.

So much fun,

CG

==

Douglas Perry liked this post
05 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: EMOTM for 10 minutes:

3 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
3 Burpees

Rest 2 minutes

EMOTM for 5 minutes:

5 Thrusters (95/65)
3 Burpees

WOD 2: EMOTM for 10 minutes:

6 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
6 Burpees

EMOTM for 5 minutes:

5 Thrusters (95/65)
6 Burpees

==

Let’s look back…

We have had a few Paleo Challenges already and so we have had a few Paleo Challenge winners.  I have interviewed them all and have asked several questions and even inquired for advice to others who will be doing the Paleo Challenge in the future.  Each and every single one of them had the same thing to say:

“Prepare for the week ahead of time”

With that said, what does your week look like?  Any meals ready to go?  Did you order your Custom Fit Meals?  Did you get snacks from Race-Pak?  Are you going to any parties or outings or events this week?  A few simple steps and a little prior preparation can help you have success in this Paleo Challenge, but also after it.

Which should be a lot longer,

CG

==

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