Forging Elite Fitness

Reebok CrossFit Back Bay
15 Jan
by: Published in Uncategorized

Pre WOD:  10 mins of skill:  Coach’s Choice

WOD 1: 7 rounds for maximum output:

10 Thrusters (95/65)
120M Row sprint

Rest as needed

Please note that this is not for time, but instead for MAXIMUM effort

WOD 2: 7 rounds for maximum output:

10 Thrusters (115/75)
200M Row sprint

Rest as needed

Please note that this is not for time, but instead for MAXIMUM effort

==

You already know my feelings about going all out so there isn’t much of a need to cover this once again.  Just acknowledge that if you are going to get the most out of today’s workout, you are going to need to look within yourself and demand that %1 extra that sometimes you are afraid to give…

That was a great, but rather long intro,

CG

==

14 Jan
by: Published in Uncategorized

Pre WOD:

Heavy Kettlebell Row (same weight each arm)
Single Leg Deadlift (same weight each leg)
30 second top of the Pull Up Hold
Band Pull Aparts

WOD 2: AM vs PM: 10 min AMRAP of:

5 Over the Rower Burpees
10 Cal Row
15 Wall Balls (20/14)

==

Round 2…

Please note that to bring about an even chance for everyone, the 12 PM WOD classes will be considered part of the morning crew.  If the noon class is included in the AM bundle, there are 7 WODpportunities (terrible, I know) for them and 8 WODsibilities (nope, getting worse) for the PM crew to get a score in.

So far the scores are:

Ante Meridiem ninjas:
Post Meridiem also something cool like ninjas but different:

Fight!!!,

CG

==

 

13 Jan
by: Published in Uncategorized

Pre WOD: 10 mins of: Coach’s choice:

Abs

WOD 1: 12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2: 12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

Post WOD:  

8 minutes of Ring work.

==

Time for some feedback…

I just want to present some of the ideas that we have for the upcoming paleo challenge.  Once again, the squeaky wheel gets the grease, so let me know what you think or forever hold your piece!!!

  • Same paleo’ish standards as last year
  • Same team format
  • 50 days long (instead of 30)
  • This will act as a fundraiser (so if you indulge, you fundraise)
  • If your partner indulges, you have to fundraise as well

Obviously I am not looking bring anyone to bankruptcy, so I was thinking that 5 dollars per cheat would be good.  It should be just enough smackeroos to inspire a second thought before ordering that cheat meal!!!

Pick your partners carefully!,

CG

==

 

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