Forging Elite Fitness

Reebok CrossFit Back Bay
24 Sep
by: Published in Uncategorized

Pre WOD: 20 mins to find a single heavy Thruster

20 V – Ups after each attempt

WOD:  For time:

5 Burpee Toes to Bar
5 Thrusters (135/95)
10 Burpee Toes to Bar
10 Thrusters (135/95)
15 Burpee Toes to Bar
15 Thrusters (135/95)
300M Row


Only one more thing…

Your weekday brain is rational and selective.  It makes reasonable decisions and is okay with having a salad for lunch.  Your weekend brain is the complete opposite and almost unable to eat in the same weekday fashion.  If you know this is true for you and you know this is coming, start making a plan now.  Give yourself something to look forward to that isn’t a cheat.  Maybe have some steak tips waiting for you for dinner on saturday / sunday.  Maybe you can make your favorite omelet in the mornings because you have an extra sliver of time that you don’t get during the week.  Either way, make plans during the week to stay the course on the weekends.

Prior preparations prevent poor performance,



23 Sep
by: Published in Uncategorized

Team WOD: For time:

100M Row
10 Handstand Push Ups
200M Row
20 Knees to Elbows
300M Row
30 Burpees
400M Row
40 Walking Lunges
500M Row
50 Pull Ups
600M Row
60 Box Jumps (24/20)
700M Row
70 Air Squats
800M Row
80 Push Ups
900M Row
90 Sit Ups
1000M Row
100 Double Unders


And another thing…

If you are planning on having success after in the Paleo Challenge, focus on making small changes now.  Cutting sugary consumption of one food item, or maybe in one meal may appear insignificant today.  Maybe even so tomorrow.  But these small and seemingly ineffective changes will make a mountain of differences in the long run.  When it comes to changes in your diet, you have to make them lifestyle changes or else they aren’t going to stick.

Maybe you limit your beer consumption on football Sunday.  Maybe you cutback on the amount of fruit or in their serving size.  Maybe you eat bread only for weekend brunch.  The number of small changes you can make are immense.  Think about the changes you can make, the things that you can give up, the sacrifices  you can withstand, and then think about the things you cannot live without.  Separate the two and start making some lifestyle changes.

The little things always matter and you know it,




22 Sep
by: Published in Uncategorized

Read the Paleo Challenge Rules here
Enter your score for yesterday here

Pre WOD:

EMOTM for 6 minutes =

7 Deadlifts (light)
7 Push Ups

Rest 2 minutes

EMTOM for 5 minutes:

5 Deadlifts (medium)
5 Ring Dips

Rest 2 minutes

EMOTM for 4 minutes =

3 Deadlifts (heavy)
3 Strict Handstand Push Ups

WOD: 1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Russian Kettlebell Swings (32/24)

Rest 2 minutes

For time: The same number of Wall Balls and Russian Kettlebell Swings you did in the 2 AMRAPs


Let’s talk moderation…

There are two types of people in this world.  One type of person is able to have ice cream in their freezer, take it out, take one (1) scoop out of the container, place the ice cream container back in the freezer, enjoy their ice cream, and be at peace.  They may not finish the serving they had and the ice cream in the freezer may even expire.

The other type of person just laughed at that.  This type KNOWS they have ice cream in the freezer.  They can hear it because it talks to them.  They have a seventh sense for ice cream and thinks about it only between the hours of waking up and falling asleep.  The serving size of this person depends on who is watching them eat ice cream and whether or not they have to share it (and they hope the answer to both of those is no one).  They may even time themselves to see how quickly they can finish a family size container (27 mins…ahem).

If you read the first part of the blog and you identify with that person, go ahead and eat those questionable Paleo Challenge foods.  I am not worried about you.  If you are the kind of person that at one point in their lifetime got out of bed to go eat ice cream, go ahead and skip whatever sugars come your way.

More tomorrow,




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