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Reebok CrossFit Back Bay
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

==

02 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Custom Fit Meals (not all of them so make sure you look) = yes
black coffee yes
dressings = only lemon juice, olive oil, and vinegar.  anything else = no
marinades = only if they are all natural = bbq or buffallo or anything sweet = no
supplements = if you were taking them before then keep taking them.  if you were not taking them before the challenge then no
Kill Cliff = not paleo red bull = artificial sweeteners = so no
Oatmeal = no
Honey = yes
Pure maple syrup = yes
Cheap sugary syrup = no
spices = yes
grain sugar…brown or otherwise = no
gluten free anything = no
Brown rice = yes

Pre WOD:  20 mins to complete:

3 x 20 Front Squats (rest 1:00 between sets)

WOD: 4 rounds for time of:

200M Run (only once)
4 Deadlifts (135/95)
4 Pull Ups
4 Push Ups
4 Sit Ups

4 min cap

3 rounds for time of:

200M Run (only once)
3 Deadlifts (135/95)
3 Pull Ups
3 Push Ups
3 Sit Ups
3 min cap

2 rounds for time of:

200M Run (only once)
2 Deadlifts (135/95)
2 Pull Ups
2 Push Ups
2 Sit Ups

2 min cap

1 round for time of:

200M Run

1 Deadlift (135/95)
1 Pull Up
1 Push Up
1 Sit Up

1 min cap

==

 Day 2:  Goal setting time…

In the case where you have not set yourself some goals, today is the day for it.  Why are you doing this challenge?!  Why are you depriving yourself of things that you know are terrible for you?!  You may possibly be someone who wants to get rid of your sugar addiction.  You could be trying to lose some weight.  You could simply want to improve your health and fitness.  Maybe you want to cook for yourself more!  Whatever your reasons are, I want you to try and quantify them so you can try and measure your progress.  I have two goals for myself:

1)  I weigh 203 as of publishing time and I would like to go back down to 195!

2)  I signed myself up for a competition in the beginning of November for some incentive in insuring that my diet improves my health and fitness so that I don’t get crushed (top 50%)

And there you have it!

Now it’s your turn,

CG

==

Tinisha Cruz liked this post
01 Oct
by: Published in Uncategorized

If you are coming to the gym in the afternoon, you will need to bring your ID and you will likely be escorted into the gym by the secret service.  There is a VIP having lunch at Mistral.

 HAPPY HOUR AT LINCOLN TAVERN TODAY FROM 6-8

BE THERE ARE STICK TO YOUR PALEO CHALLENGE!!!

 

Pre WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups (work negative if you dont have them)

WOD 1: 5 rounds for time of:

30 Double Unders
20 Wall Runs (facing wall)
10 Hanging Knee Raise

WOD 2: 5 rounds for time of:

30 Double Unders
20 Wall Runs (facing away from wall)
10 Toes to Bar

==

This blog is now officially the Paleo Challenge Headquarters….

All singles are now couples and at last all teams have been made.  If you have not yet put your hat in the ring, there is only room for 8 more teams.  Once the 50 fills up, we are full.  With that said, there are a few other important things:

  • If you know your partner, exchange information with him/her so you can keep up with one another
  • If you do not know your partner, I will share your email address with one another UNLESS you explicitly ask me not to…in which case you can trade information some other way (up to you)
  • Fill out your numbers for the first day!  Do so in the official score sheet!

You can fill out your scores as such:

First Last / First Last Daily Score for
10/1/2014
Gino Leite / Lori Carpenter 1+1=2

or

First Last / First Last Daily Score for
10/1/2014
Gino Leite / Lori Carpenter 2

It’s up to you if you would like to denote which person in the team got which score.

A lot more information to follow so follow along,

CG

==

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