Forging Elite Fitness

Reebok CrossFit Back Bay
12 Jan
by: Published in Uncategorized

WOD 1: 10 rounds: Slowest round is your score:

100M/80M Row
5 Thrusters (115/75)
10 Sit Ups
15 Russian Kettlebell Swings (24/16)

You have 3 minutes to complete this

Whatever time you have after the work is yours to rest

Each round should be at 100% effort

WOD 2: 10 rounds: Slowest round is your score:

150M/100M Row
5 Thrusters (135/95)
8 Toes to Bar
12 Russian Kettlebell Swings (32/24)

You have 3 minutes to complete this

Whatever time you have after the work is yours to rest

Each round should be at 100% effort

==

100%…

Imagine an activity that you enjoy.  This activity could be something you do alone or something you do together with a special someone.  Imagine that you are doing this activity solo or cooperatively and it’s going well.  You feel like if you keep going you will complete this activity 100%.  Move this here, put that there.  Things are happening and activities are almost at complete.  It is now becoming imperative that you see this activity all the way through.  But then for whatever reason you relax and only get to about 96 percent-ish and never quite finish.  How disappointing is that?  Huh?  Nobody likes that?  Right?

So don’t tease me with your 96 percent-ish,

CG

==

11 Jan
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

5 x 4 Halting Deadlift (3 seconds pause below the knee on the way up)

WOD 1: 10 rounds for time of:

3 Deadlifts (80% of Pre WOD weight)
6 Push Ups

WOD 2: 10 rounds for time of:

3 Deadlifts (80% of Pre WOD weight)
3 Handstand Push Ups

==

Halting Deadlifts…

Imagine that you are a teenager and you are cozying up with your crush on the couch watching a movie.  Everything is going well and you get the feeling that your crush likes you back (gasp!).  The anticipation builds up and you find dumb reasons to inch closer and close to one another.  You are so close you can feel it.  Just a little closer…Almost there!!!  Then your mom walks in and decides she wants to watch the rest of the movie with you.  That is what doing halting Deadlifts feels like.  Just when you’ve done a bunch of work, the bar has to stop and ruin your fun just before you can finish.

Thanks a lot mom!!!,

CG

==

11 Jan

Strength Program Changes for 2015

t1

Hello lifters, competitors, those preparing for beach season, and those who like to grunt in the strength cave!

You may have noticed some changes to our strength classes for 2015, and I would like to take the time to explain some of those changes and the reasoning for them. Due to popular demand, we have increased the strength schedule to a full 5 days per week. If necessary, we also have the option to open up even more classes and expand to a full-blown strength program if the desire for these classes is there. The main thing I want to explain is the addition of our POWER program and the difference between POWER and WEIGHTLIFTING:

Power Program

This program is a separate, stand-alone powerlifting program. For those who are familiar with the sport of powerlifting, it is a competition to achieve the heaviest total in the squat, bench press, and deadlift. Our powerlifting program has a slightly different focus in that the goal is to build a strength and mobility base for our members who either a) have not done strength training before or b) have reached a plateau in their Olympic lifts because they lack the requisite strength to continue improving. Those who are also looking for some variety in their weekly strength schedule can also greatly benefit from incorporating the power program into their training days. This program will lay the foundation of strength and position to continue progress in both weightlifting and CrossFit without injury.

Weightlifting Program

Our weightlifting program will be similar to what you have seen in the past, with some slight changes now that we also have a powerlifting program. The goal of the weightlifting program is to improve technical proficiency in the snatch and the clean and jerk while increasing maxes in these lifts. There is a large focus on positional strength through each phase of the lift, and the style of program comes from some of the best schools and training philosophies to come out of Russia. There is extensive technique practice, and maximum weight lifted is strictly regulated to ensure that lifters do not exceed their ability level and can continue to train injury-free for extended periods of time.

For those of you who have not tried our lifting program and are interested, it is an excellent supplement to our CrossFit program here at Back Bay. Learning how to lift properly without injury is a cornerstone of being able to perform well in our WODs, and many of you have expressed the fact that you want to improve your technique and understanding of these movements. The strength classes are performed at a much slower pace than strength work in regular classes, and their is constant feedback and coaching provided during these classes.

We now also offer Lifting Level 1 classes on our schedule for those who are nervous to start a strength program or for those of you who wish to get a better understanding of our strength classes before jumping in. These classes are done at a much slower pace and involve more repetitions at lighter weight to help you acclimate properly to a strength-training regimen. At Reebok CrossFit Back Bay we pride ourselves on the quality of our strength program, and we are positive that you will receive great benefit from incorporating these classes into your weekly schedule regardless of experience level! Any and all questions can be directed to justin@reebokcrossfitbackbay.com, thank you!

Page 7 of 127« First...56789...203040...Last »

Contact Us

Map-Drop-Down