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Reebok CrossFit Back Bay
05 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: EMOTM for 10 minutes:

3 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
3 Burpees

Rest 2 minutes

EMOTM for 5 minutes:

5 Thrusters (95/65)
3 Burpees

WOD 2: EMOTM for 10 minutes:

6 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
6 Burpees

EMOTM for 5 minutes:

5 Thrusters (95/65)
6 Burpees

==

Let’s look back…

We have had a few Paleo Challenges already and so we have had a few Paleo Challenge winners.  I have interviewed them all and have asked several questions and even inquired for advice to others who will be doing the Paleo Challenge in the future.  Each and every single one of them had the same thing to say:

“Prepare for the week ahead of time”

With that said, what does your week look like?  Any meals ready to go?  Did you order your Custom Fit Meals?  Did you get snacks from Race-Pak?  Are you going to any parties or outings or events this week?  A few simple steps and a little prior preparation can help you have success in this Paleo Challenge, but also after it.

Which should be a lot longer,

CG

==

Reebok CrossFit Back Bay liked this post
04 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD: 2 rounds for max reps of:

1:30 AMRAP of:

Rope Climbs

Rest 30 seconds

1:30 minute AMRAP of:

Power Clean (155/105)

Ring Rows

Rest 30 seconds

1:30 min AMRAP of:

Shoulder to Overhead (155/105)

Rest 30 seconds

1:30 AMRAP of:

Cal Row

Rest 30 seconds

1:30 AMRAP of:

Wall Balls (20/14)

Rest 2:30 minutes

==

Do it up…

First Sunday of the Paleo Challenge!  Don’t put yourselves in a position of danger!  It is only the first week and if you are getting some mimosas (champagne = not paleo) with some sandwiches with your friends, please be mindful that a salad is another option.  Also get your scores up there!  I don’t want to call you guys out on the blog!

But I will :),

CG

==

 

Brian Hughes, Charly Higareda liked this post
03 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: Split up anyhow and complete 7 rounds of:

14 Push Ups
7 Thrusters (95/65)
14 Kick Outs
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

Team WOD 2: The CIA Seven: Split up anyhow complete 7 rounds of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

==

From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

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