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Forging Elite Fitness

Reebok CrossFit Back Bay
14 Aug
by: Published in Uncategorized

Pre WOD:

Top of the Toes to Bar Hold
Straight Leg Raise Hold
Handstand Hold

WOD 1: August Baseline 2012: For time:

25 Back Squats (95/65)
25 Front Squats (95/65)
20 Back Squats (95/65)
20 Front Squats (95/65)
15 Back Squats (95/65)
15 Front Squats (95/65)
10 Back Squats (95/65)
10 Front Squats (95/65)
5 Back Squats (95/65)
5 Front Squats (95/65)

5 Burpee penalty every time the bar is put down

Last done April 14, 2014

WOD 2: August Baseline 2014: For time:

4 Back Rack Lunges (95/65)
4 Overhead Squats (95/65)
8 Back Rack Lunges (95/65)
8 Overhead Squats (95/65)
12 Back Rack Lunges (95/65)
12 Overhead Squats (95/65)
16 Back Rack Lunges (95/65)
16 Overhead Squats (95/65)
20 Back Rack Lunges (95/65)
20 Overhead Squats (95/65)

5 Burpee penalty every time the bar is put down

Last done April 14, 2014

==

Miss me?…

If you have yet to do the August Baseline, then today will be a treat!  If you have done it and you are re-testing, then today will be a treat!  If you realized that the last sentence is full of bologna (pronounced bohlonee), then today will be the reason you walk a little funny all weekend.  The good news is that after today we will not be seeing this workout until April 2015.

And who knows when that is going to happen,

CG

==

13 Aug
by: Published in Uncategorized

Pre WOD:

Side Plank
KB Overhead Squats
Hollow Hold
1:00 Bottom of the Squat Hold

WOD 1: For time:

400M Run
30 Hanging Knee Raises

Rest 1 minutes

400M Run
20 Hanging Knee Raises

Rest 1 minutes

400M Run
10 Hanging Knee Raises

WOD 2: For time:

400M Run
30 Toes to Bar

Rest 1 minutes

400M Run
20 Toes to Bar

Rest 1 minutes

400M Run
10 Toes to Bar

==

Next on the list of things I wanted to address…

CFM…AKA Custom Fit Meals.  If you have already set your set up for these delivered meals, then you know what’s up and are enjoying the benefits of this service.  With coolers for storing meals at the Columbus location and at the St. James location, getting your meals is getting even easier.  If you have been curious about the service and would like more information click here.  Create an account, set up your menu and make your order, pick up on the days listed, heat and enjoy.

The only thing missing is baby-bird style feedings,

CG
==

 

Erin Poders liked this post
12 Aug
by: Published in Uncategorized

WOD: Tabata this:

Air Squats mixed with Deadlifts (225/155)
(one of each for 8 rounds)

Rest 2 minutes

Hang Power Clean (135/95) mixed with Push Ups
(one of each for 8 rounds)

Rest 2 minutes

Shoulder to Overhead (95/65) mixed with Sit Ups

==

Thanks for the heads up…

Today’s workout will be a tabata-mix-up-fiesta.  I am just trying to make it sound better than it is, since this will likely be very hard.  Anyway, today’s super-fun-fitness-happy-time will go as follows:  You will begin with 20 seconds of Air Squats followed by 10 seconds of rest and then 20 seconds of Deadlifts with 10 seconds of rest.  This workout celebration will complete four rounds of that couplet and then rest 2 minutes.  This will happen for the other two party combos as written above.

It’ll be like a two-weeks early birthday festivity,

CG

==

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