Forging Elite Fitness

Reebok CrossFit Back Bay
01 Dec
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

5 x 1 Back Squats (all at the same load)

WOD 1: 20-2 reps for time of:

Front Squats (65/45)
Push Ups
Sit Ups

10 minute time limit

WOD 2: 10-1 reps of:

Front Squats (135/95)
Handstand Push Ups
Toes to Bar

10 minute time limit

==

So after hearing some chatter…

Both in my head and from you guys, today will be the last day of our 5 x 1 Back Squats and next Tuesday we will be going for a true 1RM.  Tie your shoes tight and get ready to smash some old PRs!  After next Tuesday we will be on cruise control for the remainder of  the year with respect to our strength work and some of the classic December workouts will be making their yearly appearances.

A lot of good stuff coming up,

CG

==

 

Princess Swanson liked this post
30 Nov
by: Published in Uncategorized

WOD 1: 5 mins to complete:

500M Row

5 mins to complete:

500M Row
40 Double Unders

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (201/14)

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups

5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups
10 Burpees

If you do not finish a round, do half the next round.

WOD 2: 5 mins to complete:

500M Row

5 mins to complete:

500M Row
50 Double Unders

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (201/14)

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups

5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups
20 Burpees

If you do not finish a round, do half the next round.

==

A few things to check off my list…

How was Thanksgiving!!!?
Bob P. have you gotten your Paleo Challenge prizes yet?
Happy Monday!
Good news about the Squat cycle! (your presents will be coming in early)
Can someone tell me if these are posting at 8 PM (not 100% sure with daylight savings)
Final month of the year!!! (can you believe it)
How are those New Year’s resolutions coming along?!
Got some good news with respect to the programming for 2015!

Days will start to get longer in just a few weeks,

CG

==

 

29 Nov
by: Published in Uncategorized

Team WOD: How far can you go in a 20 min cap:

Fran
Grace
Rowing Helen
Isabel
Annie

…and then rounds of Cindy

Reps of Cindy is your score
==
This is my tenth post in a row and I am out of imagination so let’s talk about something I learned today…

A kernel of corn that pops needs to be at least 14% water in order for steam to cause the explosion and make it edible/delicious
The roman word for almond is also used when naming body parts of that shape: amygdala
An “earl” is a british nobleman ranking that is above a viscount but below a marquess
The sandwich was named after a notorious gambler named John Montagu
Biscottis are a waste of a good cookie

That last one is not an opinion either,

CG
==

Page 9 of 122« First...7891011...203040...Last »

APRÈS-CROSSFIT

Contact Us

Map-Drop-Down