Fun & Fitness

Reebok CrossFit Back Bay
28 Oct
by: Published in WODs

WOD:  Death by:

Coaches choice x 2

20 min time limit

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Second to last day…

The first step to any challenge is often an often difficult and somewhat curious step.  You may not be entirely sure what to expect from the challenge or from yourself.  The task may appear insurmountable to a degree that you may question whether or not it is pointless.  But like with all things though, time passes, and change is born.  Your labors become fruitful and at some point something your way of thinking becomes different.  What was once a mighty challenge becomes routine and not testing yourself is what actually turns difficult.  That initial step turn into a stride and a stride turn into a sprint.

With just two days until the challenge is over, you stand a more learned individual.  Whether you became aware of how much this change was needed or what you aren’t willing to live without, the knowledge you have obtain has made you more powerful.  This power can become the everlasting effect on your outlook, your capacity, and your health.  Those that didn’t challenge themselves may see this as sensational, but those that lived it will know it as factual.  I applaud your efforts for not just wanting a change, but making one happen.  Let today not be the second to last day of the challenge, but instead nothing other than the norm.

Well done,

CG

==

27 Oct
by: Published in WODs

WOD:  Sally:

Back Squats (135/95)

Rest 8-10 minutes

Shoulder Press (65/35)

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Bring Sally up…

If you have never heard this song before, today you are going to listen to it twice.  The lyrics are simple and the workout will be just as straightforward.  When the song calls to “Bring Sally up / Bring Sally down”, you will move the barbell up or down in rhythm with the song.  There are 30 repetitions in the lyrics and the idea is to be able to make all 3:27 seconds of the song without dropping the barbell and without missing a rep.  This is a difficult test of muscular endurance, but also one of form.  If you lack flexibility or good general positions, this workout may prove to be more enjoyable to watch than to perform.

To all paleo challenge members!  This is it!  The last hurrah!!!  You have four more days and some of you have perfect scores still.  Keep up the good work and stay strong until the end!!!

Bring Sally down,

CG

==

25 Oct
by: Published in WODs

Team (3) WOD 1: For time

5000M Row

One person rows
One person holds High Plank
One person does 15 Thrusters (75/55)

No person can work if the plank is not held. All three people rotate at the completion of the 15 Thrusters.

Team (3) WOD 2: For time

5000M Row

One person rows
One person holds Weighted High Plank (45/25)
One person does 15 Thrusters (95/65)

No person can work if the plank is not held. All three people rotate at the completion of the 15 Thrusters.

==

Done…

The dust has started to settle and we are ready to assess the damage. Your sense of what can be accomplished in and hour is completely mangled.  The leaderboard is barely standing after so many records and PRs fell on each of the five days.  The destruction in terms of fitness is almost incalculable.  The idea of only doing one workout has all but faded like other memories of when you were young and life was easy.

Time to look forward onto a new dawn,

CG

==

Finish strong paleo people!!!!!!!

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