Forging Elite Fitness

Reebok CrossFit Back Bay
24 Dec

 

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Hello there strength class devotees,

A few people asked for some accessory work that they could do this week and next to keep up with strength work until we pick things back up in the New Year. I think this is an excellent idea, and I have put together two brief lists of work that can be done with or without a barbell. Enjoy, and if you have any questions, please feel free to email me at justin@reebokcrossfitbackbay.com.

Barbell/Gym Equipment Accessory Work

  1. RDL with clean grip: 5×5 heavy going just to bottom of knee cap
  2. Snatch deadlift with 5 second pause at the knees on the way up: 5×3 (stay over the bar and do NOT fully open hips at the top)
  3. Snatch grip behind-the-neck strict press: 4×4 moderately heavy
  4. Jumping back squats: 5×5 for maximum explosion/height (95#/65# or lighter)
  5. Goblet squats with a 2-second pause at bottom: 4×10 heaviest possible
  6. Superman hold on GHD + back raises: 30s hold with plate + 12 unweighted back raises or 10 back raises with plate (perform 3 to 4 sets)
  7. Overhead lunges: 4×4-6 reps heaviest possible

Non-barbell/Bodyweight Accessory Work

  1. Spend 3-5 minutes per night (as often as you can) sitting at the absolute bottom of your squat position
  2. Glute bridge hold: 3×30-60s hold per night (try single leg version as well where the non-contact leg is extended straight out)
  3. Push-ups @ 2020 tempo (slow down/slow up): 4×15-20
  4. Wall sits (legs at 90 degrees to wall and floor): 3-4 sets of 30-60s hold (try single leg variation as well)
  5. Superman hold on floor: 4-5 sets of 30s (try holding some type of weight in your extended arms to increase difficulty)
  6. Lateral lunges @ slow tempo: 4×10-15 ea side
  7. Build to a max front plank hold a few times over the break

I hope you all have a wonderful holiday and I am looking forward to picking strength classes back up in the New Year!!

– Coach Justin

23 Dec
by: Published in Uncategorized

WOD: Santa’s Little Elves: In teams of 3 and split anyhow for time:

Feed the reindeer before take off: 192 Kettlebell Swings (24/16)

Loading the sleigh: 192 Wall Balls (20/14)

Powering the sleigh: 192 Cal Row

Do Burpees because elves also need to be fit: 192 Burpees

Cleaning Up afterwards: 192 Power Clean (95/65)

No one can do more than 24 consecutive reps and only 1 person can work at a time.

==

Dear Santa…

How are you??  With the pleasantries aside, this is my Christmas list.  MAY I remind you that I have been a really good boy this year and I feel like I deserve everything on this list.  I know that some of these things may seem impossible, but I have faith!!!

  • Whenever a member picks anything up (barbell, kettlebell, things that are stuff), that their back will be straight
  • That that shower from Box 2 always gets shut off properly
  • I’d like for every girl in the gym to have a Muscle Up
  • I want every member to sign up for class…every time!
  • I’d like for everyone to put everything away after they are done using it….especially when mobilizing in the champagne room
  • I don’t want to see anyone bend their knees early when they row!!!
  • I WOULD REALLY LOVE IT if everyone took their mobility as seriously as they do their workouts
  • I would be delighted if Pandora worked perfectly (I feel like this one isn’t too hard)
  • That every member doesn’t forget / lose their key tag AND that they use it to check in
  • A few days of 80 degree weather would be nice

But most of all I want for our members to have a safe and healthy year full of record breaking performances and overall improvements.

With love,

CG

==

22 Dec
by: Published in Uncategorized

Final Internal Throwdown WOD (3) 1: 12 min AMRAP of:

75 Cal Row
100 Push Ups
65 Front Squats (95/65)

Only 1 person can work at a time

Rest 3 minutes

For time:

100 Cal Row
100 Push Ups
100 Front Squats (95/65)

Final Internal Throwdown WOD (3) 2:  12 min AMRAP of:

75 Cal Row
65 Overhead Squats (95/65)
55 Handstand Push Ups

Only 1 person can work at a time

Rest 3 minutes

For time:

100 Cal Row
100 Overhead Squats (95/65)
100 Handstand Push Ups

==

The grand finale…

These were the last two workouts of the internal throwdown this year and if you were there, you should remember exactly how awesome they were.  If they were awesome enough that you wanted to jump into the action, then today will grant you your wish.  You and two other partners can not only select between the first or second version of this workout, but also enjoy an enhanced second part that was not experienced during the competition.

Enhanced to fulfill all of your fitness pleasures,

CG

==

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