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Reebok CrossFit Back Bay
08 Jul

Barbell work for week of 7.7.14

squat

  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class
  • Day 4 (Day before Bay States): Light barbell work below

Light barbell work

This work should be done on Saturday, the DAY BEFORE the Bay State Games. The purpose is to get you moving and prep your muscles/CNS so that you aren’t going into the competition cold.

  1. Power snatch: Warm-up then do 4×1 @ 70-75% of 1RM Snatch
  2. Power clean + jerk: Warm-up then do 4×1 @ 70-75% of 1RM Snatch

NOTE: Keep the warm-up brief on these. Your total reps performed should be low and you should get plenty of rest between working sets. End with a good mobility session to make sure you are ready to go for Sunday.

07 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Shoulder Press
Hanging Shoulder Blade Retractions
Top of the Chin Up Hold

WOD 1: E2M for 20 minutes:

3 Shoulder to Overhead (135/85)
6 Front Squats (135/85)
6 Pull Ups
9 Sit Ups

WOD 2: E2M for 20 minutes:

2 Front Squats (225/135)
5 Hanstand Push Ups
3 Muscle Ups

==

Decisions, decisions…

After much toiling and after much pondering I have decided to do something about a thing.  This thing will have some type of impact on some people to some degree.  If revealed, this thing should only be taken as seriously as things of a similar nature are.  If for whatever reason, you or someone you know was negatively, positively, or impacted in any other way by this thing, please be sure that something will be done in order to remedy/highlight/reduce/or elevate the situation.   Please be sure that something like this may or may not result in other things that are similar or different in nature from occurring at least once or never again.

I like being specific,

CG

==

Yony Bengtson, Ashly Tanguay liked this post
06 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Hollow Hold
Snatch Balance
Hanging Leg Raise Hold

WOD:  The Hangover Cure:  For time:

500M Row
100 Burpees

Last done on 8/2/2013

==

Welcome back…

After a long weekend that included none of the following:

Not drinking
Not, not, not drinking
Mobilizing
Exercise
Fitness of any variety
Appropriately quality of sleep

This is exactly what you need.  If you were good, then you should be fit enough to do two rounds of this, but what do you say we just do one round and call it a day.

Sounds like a good deal to me,

CG

==

 

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