Forging Elite Fitness

Reebok CrossFit Back Bay
13 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between 5 Front Squats and 5 Thrusters as heavy as possible

(Rest 1:00 between sets)

WOD: For time:

21 Hang Power Clean (at Pre WOD weight)
21 Over the Bar Burpees

Rest 2 minutes

15 Hang Power Clean (at Pre WOD weight)
15 Over the Bar Burpees

Rest 1 minute

9 Hang Power Clean (at Pre WOD weight)
9 Over the Bar Burpees

==

Paleo Challenge results!!!  Drum roll please…

Mike Y. and Bob P. are your 2014 Paleo Challenge Winners!!!  These guys join the healthy and fit version of the Mile Hig Club and I would like everything to give them a round of applause!  Please note that to be eligible, all of the scores had to be in by now.  Out of a possible minimum score of 60, Mike and Bob got only 64 points!  Expect to see some chatter about these two on the blog sometime in the near future!  In the mean time the winners of each got:

1 Case of Fuel For Fire
1 Brand Spanking New RCBB Hoodie
15$ Discount code from Race-Pak.com!!!  (gentleman, email me for that code!)

Congratulations gentleman and thanks to Dan from Race Pak!!!,

CG

==

Internal Throwdown WOD release!!!!:  Two bars and a box:

45 second AMRAP of:

Hang Power Clean or Deadlift (135)

Men will do Hang Power Clean while the ladies perform Deadlifts

Rest 15 seconds and transition to:

45 second AMRAP of:

Thrusters or Front Squats (95)

Men will do Thrusters while the ladies perform Front Squats

Rest 15 seconds and transition to:

45 second AMRAP of:

Box Jumps (24/20)

Men will perform Box Jumps at 24 inches while the ladies will go at 20 inches

Standards: 

The Rx standards are:

Hang Power Clean:  Must be completely upright with elbows beyond the bar while demonstrating control in order for the rep to count.

Deadlift:  Must start with both sides of plates on the ground and demonstrate control with the bar while hips and knees are locked out and shoulders are behind the bar.

Thruster:  Below parallel then overhead with control.  It can be done as a Front Squat and then a Push Press.  You can do a Cluster for the first rep.

Front Squats:  Squat must be below parallel and stand up and demonstrate control until knees and hips are completely locked out.

Box Jump:  You have to jump with both feet and you do have to extend on top of the box.  Demonstrate control while your knees and hips are completely locked out.  You can step down or jump down.

Scaling standards:

All of the same stuff except:

HPC/Deadlift:  95

Thrusters/Back Squats:  85/45

Your team score will be the total number of reps between all three people in all three exercises.

Erin Poders liked this post
12 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Internal Throwdown movement standards are written below!!!

Pre WOD:

Barbell Roll Outs
1 Arm Ring Rows
Skin The Cats
Pull Ups

WOD 1: Cindy’ish: For total reps:

4 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

3 minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

2 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

1 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Last done 5/13/14

WOD 2: Mary’ish: For total reps:

4 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

3 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

2 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

1 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Last done 5/13/14

==

Movement standards…

The following are a list of thing you should expect to see at the internal throwdown:

Rx:

Thrusters (135/85)
Overhead Squats (95/65)
Handstand Push Ups
Pull Ups

Scaled:

Thrusters (115/70)
Front Squats (95/65)
Push Ups
Pull Ups (men = red band / women = blue band)

There will not be any Muscle Ups of any form during the internal throw down.  There will be a total of 7 workouts varying in length of time between  1 second and up to (but no more than) 10 minutes.  You will have to qualify for the last two workouts.  If you still have any questions, please feel free to email me at gino@reebokcrossfitbackbay.com!!!

Now sign up and see what you are capable of doing,

CG

==

11 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Pre WOD: 20 mins to find heaviest load:

2 Power Clean
2 Shoulder to Overhead

WOD: Death By:

Ground to Overhead at 50% of Pre WOD weight

==

If you have ever wondered how truly wonderful it is to judge someone…in CrossFit…well, then this Internal Throwdown is your opportunity to do so.  Not working out / watching people give it everything they have / (cross your fingers) denying them work, is one of life’s greatest pleasures.  If you are smiling right now and thinking:  “Hey!  It sounds like I was born to do that”, then sign up as a volunteer!!!  We are looking for people to judge various events, run the clock, and handle all of the pressure that comes with counting up!!!

Click that link up there and put your judgmental shoes on,

CG

==

 

Page 63 of 136« First...102030...6162636465...708090...Last »

Contact Us

Map-Drop-Down