Forging Elite Fitness

Reebok CrossFit Back Bay
26 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

 

Pre WOD: 15.1 prep work:

WOD 1: 15.1 Scaled:  9 min AMRAP of:

15 Hanging Knee Raise
10 Deadlifts (85/55)
5 Ground to Overhead (Snatches or Clean and Jerk) (85/55)

15.1A:  6 minutes to establish:

1RM Clean and Jerk

WOD 2: 15.1 Rx:  9 min AMRAP of:

15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

15.1A:  6 minutes to establish:

1RM Clean and Jerk

==

Since I am posting this ahead of time…

Good luck everyone!  I am very likely watching the live feed as you are and hoping that something deliciously evil like Burpees and Thrusters doesn’t come out of Castro’s mouth.  We shall see how things go, but no matter what, rely on form and technique to move you and pace yourselves correctly!

!!!!,

CG

==

Princess Swanson liked this post
26 Feb
by: Published in Apres Crossfit, WODs

Hey Athletes and Readers…

On Saturday February 28th from 330pm to 530pm, at 209 Columbus Ave, longtime member Donna Batista will be in the gym talking to people about her outstanding blog call SwanSnatchLove.  I will let her explain in her own words…..

“Who is interested in reading the #1 fitness, food, and lifestyle blog IN THE WORLD?  Ok, this is not that.  But it could be!  SwanSnatchLove.com is the blogchild of longtime member, Donna Battista and her Pilates Instructor, Amanda Schall.   We at Rebook Crossfit Back Bay are large.  We contain multitudes.  We can help launch SwanSnatchLove  to fame, fortune and a spot on the Today show!

 

So if you’re interested in a non-professional’s (Donna) take on how to integrate fitness and good cooking and clean eating into complicated, travel-laden, busy lives in a non-judgmental, non-preachy and amusing way AND/OR you’re interested in hearing (from Amanda) how Pilates can help improve your performance in Crossfit and help prevent injuries, check us out.”

 

See you Saturday everyone

-Bern K. Prince

 

 

 

Princess Swanson liked this post
25 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (post your scores!!!)

 

Coach Monica choice Pre WOD:  20 mins to complete:

3-3-3-3-3 Overhead Squats

WOD 1: For total time:

3 rounds:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 2 minutes

3 rounds:

5 Burpees
10 Box Jumps (24/20)
15 Double Unders

Rest 2 minutes

For time:

30 Thrusters (95/65)

Each workout has a 5 minute time limit

WOD 2: For total time:

3 rounds for time of:

10 Pull Ups
8 Pistols
6 Handstand Push Ups

Rest 2 minutes

3 rounds for time of:

5 Burpees
10 Box Jumps (24/20)
15 Double Unders

Rest 2 minutes

For time:

30 Thrusters (115/75)

Each workouts has a 5 minute time limit

Coach Monica choice Post WOD:  Tabata this:

Sit Ups

The 10 seconds of rest happen in the Low Plank position

==

It’s that time again…

I AM GOING TO PUT THIS IN ALL CAPS TO LET YOU KNOW THAT I AM, IN FACT, SHOUTING THIS.  SINCE THE OPENS WODS WILL HAPPEN EVERY FRIDAY FOR THE NEXT 5 WEEKS (STARTING TOMORROW), YOU SHOULD PROBABLY REST TODAY SO AS TO BEST PERFORM TOMORROW.  IF YOU ARE NOT CONCERNED WITH THE OPENS AND WANT TO COME REGARDLESS, THEN PLEASE DISREGARD MY BAWLING.

and now some whispered words,

CG

==

 

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