Forging Elite Fitness

Reebok CrossFit Back Bay
03 Nov
by: Published in Uncategorized


Pre WOD: 20 mins to find:

5 x 1 Back Squats (same load for all sets)

WOD: For time:

30 Cal Row
30 Wall Balls (20/14)
30 Push Ups
30 Back Squats (done at 50% of your Pre WOD workout weight)


Q1)  What time window would someone need to get in figure/bikini shape?

A1)  This is dependent on your starting point (muscle tone and body fat %, for example) and what your goals are. The window can range from as short as 6 weeks to 24 or higher.  For my first show, I started with a body fat percentage of 20 and it took me 12 weeks to prepare.

How long before you see the changes you are looking for when preparing for a competition?

It’s about continual improvement.  I try to progress with each show but I am new to this sport and have a long way to go.  I know that change won’t happen overnight.  It’s going to take time, effort and commitment.

If I am interested in competing, where can I find more information? is a great resource as is NPC News online and Muscular Development.  If you want to chat with me directly, feel free to reach out.

Thank you Sam for letting me harass you with this Q&A.  If you are looking for more information, feel free to follow Sam on Instagram here,



02 Nov
by: Published in Uncategorized

RIP Former Boston Mayor Thomas Menino


WOD 1: 5 rounds for time of:

14 Burpees
12 Kettlebell Swings (24/16)
10 Pull Ups
8 Over the Box Jumps (24/20)
6 Push Ups at the end of the last round perform

100 Double Unders or 30 additional Burpees

21 minute time limit

WOD 2: For time:

70 Burpees
60 Kettlebell Swings (24/16)
50 Pull Ups
40 Over the Box Jumps (30/24)
30 Handstand Push Ups
100 Double Unders

21 minute time limit


Sam A.  Q & A (that rhymes)…

Q1)  What is your favorite cheat food?  How often do you have it during training?

A1)  My favorite cheat meals are gluten free cupcakes from Georgetown Cupcake, plantain chips, and Sweet Green. I LOVE a good salad (yes, I consider salad a cheat meal when it’s covered in dressing and includes goodies like bacon).  Over the course of the last 3 months I’ve only had one cheat meal.  The frequency of cheat meals and the flexibility of that cheat are dependent on the shape I’m in and how close I am to a show and my current goals.

Q2)  What kind of prior preparation do you do to stay in track?

A2)  I meal prep all of my food for the week every Sunday. It normally takes me around 2-3 hours to cook and pack everything away. Generally this helps to make sure I’m on track all week long, eliminates excuses, and makes it easier to grab and go in the morning.

Q3)  If I don’t have abs and I want to get some, how strict and precise do I need to be with my diet?

A3)  We all have abs, so that’s good news, right?!  I personally don’t see my abs until I am nearing the end of my prep when my body fat is lower.  I believe genetics plays a role in the structure and composition of your abs, which we have no control over, but the one thing we can control is our diet.  For me, that’s key. If my diet isn’t on point my abs hibernate.

Thanks Sam,



01 Nov
by: Published in Uncategorized

Hey everyone…if you are interested in volunteering or judging in the upcoming Southie Showdown at CrossFit Southie, please email coach Bern at

Team WOD 1: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (95/65)
200 Double Unders or 120 Kick Outs

This is to be done Tabata style

Team WOD 2: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (135/95)
400 Double Unders

This is to be done Tabata style


The internal throwdown!!!

Reebok CrossFit Back Bay will be hosting their internal throwdown on Saturday, November 22nd.  Here are the big / important details:

  • Teams of 3:  they HAVE to be composed of 2 guys and 1 girl.  No exceptions will be made.
  • There are 15 spots available for teams competing in the Rx division
  • There are 10 spots available for teams competing in the Scaled division
  • Click here for the SIGN-UP sheet
  • Please sign up for the right division (Rx or scaled)
  • If you do not have a complete team (3 people = 2 guys + 1 girl) please put yourselves in the Free Agent list in the right division

Please e-mail me at if you have any questions.  More details will be released at a painful and slow pace in the coming weeks!

Including a few of the workouts,



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