Forging Elite Fitness

Reebok CrossFit Back Bay
20 Jan
by: Published in Uncategorized

Pre WOD: 9 mins of: Coach Gino’s Pre WOD: 2 rounds of:

60 seconds Straddle Leg Raises
60 seconds V Ups
60 seconds High Plank Hold
60 seconds Superman Hold

Rest 1 minute

WOD 1: For time:

20 Push Ups
20 Hanging Knee Raises
20 Double Unders
18 Push Ups
18 Hanging Knee Raises
20 Double Unders
16 Push Ups
16 Hanging Knee Raises
20 Double Unders
14 Push Ups
14 Hanging Knee Raises
20 Double Unders
12 Push Ups
12 Hanging Knee Raises
20 Double Unders

13 min time limit

WOD 2: For time:

10 Handstand Push Ups
10 Toes to Bar
20 Double Unders
9 Handstand Push Ups
9 Toes to Bar
20 Double Unders

Continue this pattern until you reach

1 Handstand Push Up
1 Toes to Bar
20 Double Unders

13 min time limit

Post WOD:  Coach Gino’s Cash out: 8 mins of ring work:

Mix and match as desired:

High Rings: Skin the Cat / Toes to Rings / Archer Pull Ups
Low Rings: Archer Push Ups / RTO Push Ups / Ring Frog Stand (or regular frog / tripod stand)

==

Good times…

I don’t have much to write about, so I will leave you with this:

Q)  How many CrossFitters does it take to change a lightbulb?
A)  1.  It should never take more than one person to do this.  It’s only a lightbulb!

I never said it was going to be a joke,

CG

==

19 Jan
by: Published in Uncategorized

Friendly reminder:  Nutrition meeting tonight at 6:30 in our St. James location.  E-mail erin@reebokcrossfitbackbay.com if you have any questions!

Pre WOD: EMOTM for 16 minutes:

Minute 1: 10 Ring Rows / 5 1-arm Ring Rows
Minute 2: 3 Perfect Front Squats 26×1

Minutes 3 and 4: Mobility

WOD 1: 4 rounds for time of:

25 Wall Balls (20/14)
25 Russian Kettlebell Swings (24/16)

Every time you drop the ball or the bell within a set = 20/15 Cal Row

WOD 2: 4 rounds for time of:

30 Wall Balls (20/14)
25 Russian Kettlebell Swings (32/24)

Every time you drop the ball or the bell within a set = 20/15 Cal Row

==

It’s that time of the year again…

Click here first if you are still lost.  The 2015 CrossFit Games season is now upon us (it’s actually been a few days, but whatevs)!  If you have not been keeping up with the CrossFit Games website, then you should note that there are a few changes coming your way!  Most notably is the fact that there will be an Rx division as well as a scaled division for the workouts.  As to what this means…no one knows yet, but if you have been skittish about signing up for the Opens because you thought they were too hard, then 2015 is your year!  If you thought the Opens were too darn easy (thrusters and burpees?), then 2015 is also your year.  I will keep you guys abreast of any developments as time passes, but all  you need to know is that you can sign up now and it starts in February.

The 26th to be exact,

CG

==

潘正雄, Princess Swanson liked this post
18 Jan
by: Published in Uncategorized

Friendly reminder:  Nutrition meeting tomorrow at 6:30 in St. James.  E-mail erin@reebokcrossfitbackbay.com if you have any questions!

Pre WOD:  20 mins to complete:

5 x 3 Pause (3 seconds) Deadlift

WOD: 3 minute AMRAP of:

15 One Arm Kettlebell Swings (each hand) (24/16)
30 Overhead Lunges (45/25)
60 Double Unders

Rest 1 minute

3 min AMRAP of:

10 One Arm Kettlebell Swings (each hand) (24/16)
20 Overhead Lunges (45/25)
40 Double Unders

Rest 1 minute

3 min AMRAP of:

5 One Arm Kettlebell Swings (each hand) (24/16)
10 Overhead Lunges (45/25)
20 Double Unders

==

Deadlift with a pause…

This time around the Deadlifts will have a three second pause at the bottom of the lift.  This part of the lift also happens to be the least comfortable position.  Sooooooooo…because you have to go through this today, I encourage you to make other people uncomfortable as well.  Anytime someone talks to you, I want you to wait three whole seconds before you reply.  Just the first time…or every time…it’s up to you.  If someone asks you for something, I want you look at them right in the eye and wait three whole seconds before even acknowledging they have even said words.  If at the end of the day someone asks you why you were being so weird, you should lie to them.  No one will take you seriously if you told them you were listening to some nut from the gym.

Hahahaha,

CG

==

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