Forging Elite Fitness

Reebok CrossFit Back Bay
25 Dec
by: Published in Uncategorized

Deck of cards WOD: For as many completed rounds as possible:

The coach will have a deck of cards and use them for a workout.

They will take out the face cards (J-Q-K) and use the rest of the cards.

The coach will draw one card every minute and you will have 30 seconds to finish the workout demanded by the card and 30 seconds of rest.

Each card is worth is number in reps and the aces are worth 15 reps.

Clubs (♣): Russian Kettlebell Swings (24/16)
Diamonds (♦): Pull Ups
Hearts (♥): Wall Balls
Spades (♠): Burpees

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Please tell me this makes sense…

After taking out every card that is a Jack, a Queen, and a King, a coach will have a deck of cards that has 40 cards.  The coach will draw a card every minute, but you will only have 30 seconds to complete that card.  If the coach were to draw the 2 of clubs, all you will do are 2 Russian Kettlebell Swings.  If the next minute he draws the 10 of hearts, you will then do 10 Wall Balls.  If the deck is stacked for you, today will be an okay day (there are 69 reps of each!).  If the deck has a grudge against you, then you probably shouldn’t gamble anytime soon.

Just saying,

CG

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Princess Swanson liked this post
24 Dec
by: Published in Uncategorized

From everyone at Reebok CrossFit Back Bay, we would like to wish you and yours a very merry

Christmas.  Enjoy your day off and your time with loved ones!!!

24 Dec

 

kw

 

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

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