Forging Elite Fitness

Reebok CrossFit Back Bay
12 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

Pre WOD:  3 rounds of:

5 Front Squats
10 Alternating Front Rack Lunges
5 Front Squats

WOD 1: He loves me: For time:

14 Pull Ups
14 Burpees
14 Hanging Knee Raises
14 Wall Balls (20/14)
14 Shoulder to Overhead (95/65)
14 Hang Power Clean (95/65)
28 Deadlifts (95/65)

and then you go back up

20 minute time limit

WOD 2: He loves me not: For time:

14 Deadlifts (155/105)
14 Hang Power Clean (155/105)
14 Shoulder to Overhead (155/105)
14 Wall Balls (20/14)
14 Toes to Bar
14 Burpees
28 Pull Ups

and then you go back up

20 minute time limit

==

Love…

Hey guys!!!  If there is someone out there that you know would like to try CrossFit, please feel free to bring them in tomorrow!  Reebok CrossFit Back Bay will be having a “Bring a Friend” day this Saturday for the regular workouts in the Columbus location.  No experience necessary, just a desire to get fit, sweaty, and healthy!  The workout will be super easy and no one will have any difficulty finish it at all*.

*This statement may not be accurate,

CG

==

11 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

WOD 1: 5 rounds:

5 minutes to complete:

200M/150M Row
20 Russian Kettlebell Swings (24/16)
15 Over the Box Jumps (24/20)
10 Pull Ups
5 Hanging Knee Raise

Remainder of the 5 minutes is to be spent in the High Plank position

As soon as the five minutes expire, everyone starts from the beginning

If you do not finish a round, the following round is to be done at half reps

WOD 2: 5 rounds:

5 minutes to complete:

250M/175M Row
20 Russian Kettlebell Swings (32/24)
15 Over the Box Jumps (30/24)
10 Pull Ups
5 Toes to Bar

Remainder of the 5 minutes is to be spent in the High Plank position

As soon as the five minutes expire, everyone starts from the beginning

If you do not finish a round, the following round is to be done at half reps

==

More Opens chatter…

So now that you are signed up, what else is there to do?  You have a couple of options available to you other than just wait around for the Opens to begin in two weeks.  For example:

  •  Take the judges course and become an official judge for the Opens (someone who can also vouch and validate scores)!
  • Re-check your affiliation (make sure you are part of Reebok CrossFit Back Bay I)
  • If you did it last year, update your profile with your PRs (we have done a lot of those workouts lately)
  • Panic and hyperventilate over what the WODs are going to be (it won’t really help though)

My bet for the first workout will be 13.1 (18 minutes of Burpees and Snatches) except with Cleans.  Though I did have a dream that it was going to be Wall Balls, Muscle Ups, and heavy Cleans.

We shall see,

CG

==

Albert Tsoi liked this post
10 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

Pre WOD: EMOTM for 12 minutes:

2 Hang Power Clean (attempt to increase weights every 2 minutes)

WOD 1: 5 rounds for time of:

12 Wall Balls (20/14)
10 Hang Power Clean (95/65)
8 Over the Bar Burpees

5 Sit Ups for every minute it took you to finish the workout (this count towards the time)

WOD 2: 5 rounds for time of:

12 Wall Balls (20/14)
10 Hang Power Clean (115/75)
8 Over the Bar Burpees

3 Toes to Bar for every minute it took you to finish the workout (this count towards the time)

==

So let’s completely ignore that freezaster that just happened and instead…

Let’s talk about the Opens!…

If you are not sure what I am talking about then please click here.  After you are done being overwhelmed and a little lost, please read on!

Back in 2007, CrossFit help an invitational event where they had some of the better athletes of the time compete against one another in a ranch somewhere out in California.  After a few years of gaining some serious fame, those workouts in the ranch have evolved into what we now know as the CrossFit Games.  Since 2012 you may have seen the best of the best throw down in the Home Depot Center on ESPN 2.  Fast forward 3 more years and I am writing this post about the Opens.  If you have dreams to be on TV and compete against the creme de la creme of CrossFit, you first have to get through the Opens, qualify in the top 20 in the region.  Then compete in the Regionals competition (taking place this May).  And only then will you compete with the best in the world in California!

Let’s talk about the Opens!…

So how do I compete?!  Click here to sign up or create an account.  From there go ahead and sign yourselves up for the 2015 CrossFit Opens.  Once finished, because we want you to represent us, please join Reebok CrossFit Back Bay as your affiliate.  If you have any questions please feel free to email me at gino@reebokcrossfitbackbay.com for more information!

More tomorrow,

CG

==

Sean William Donovan liked this post
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