Rick | Forever CrossFit

Thursday May 23rd

Posted by Rick on May 22, 2013 in WOD Blog | 0 comments

Bench Press 3-3-3-3-3 Weighted Pull Ups 3-3-3-3-3 Working toward a 3RM for both movements. Alternate sets back and forth. Scaled – Floor Press & Strict Pull Ups or Pull Up modification drills. Post Weights to Comments!!! Sign up for your Memorial Day Murph...

“Don’t Paint a Dirty Car”

Posted by Rick on May 22, 2013 in WOD Blog | 0 comments

As we close the book on the BBNC3, I am inspired, impressed and proud of the results we as a community have developed. Even if you were not one of the winners or people we showcased on the last post, you were still alongside them cheering them on and helping push them to the next level whether you knew it or not. (Side note: They were not even mentioned...

Wednesday May 22nd

Posted by Rick on May 21, 2013 in WOD Blog | 3 comments

“Ocean State Redux” Part 1 With a 7 Minute running clock: Row 750 m then, in the remaining time: AMRAP 10 Lateral Bar Hop Burpees 10 Power Cleans 10 Front Squats Rest 1 Minute Part 2 2 Minute Clock: AMRAP Squat Clean Thrusters Weight is athlete’s choice. RX – 115/75 for Part 1 L2 and Master’s – 95/65 for...

Breadless Bodies #3 Nutrition Challenge Wrap Up!!!

Posted by Rick on May 21, 2013 in WOD Blog | 9 comments

In what has likely been our most successful challenge to date, the coaches are proud to announce our winners of the BBNC. Without further ado, Maryna Raskin!! Stats Bodyweight – Lost 7 lbs Jackie – 1:28 improvement (11:11 down to 9:43 with a medium band on pull ups) 3RM C&J – Up 10 lbs from 105 to 115# Nutrition Challenge Points –...

Tuesday May 21st

Posted by Rick on May 20, 2013 in WOD Blog | 13 comments

“The Filthy Fifty” For Time: 50 Box Jumps (24″/20″) 50 Jumping Pull Ups 50 Kettlebell Swings (1 pood) 50 Walking Lunges 50 K2E 50 Push Press (45/35) 50 Back Extensions (Good mornings with 45/35#) 50 Wall Balls (20/14) 50 Burpees 50 Double Unders Post Times to Comments!!! Scaling – Discuss with your coach in class. The options...

Monday May 20th

Posted by Rick on May 19, 2013 in WOD Blog | 4 comments

Back Squat 20 Rep Max Cash Out 2 attempts at Max Reps/Time , rest ~90 seconds between efforts… Rx – Handstand Push Ups (kipping or strict) L2 – Handstand Push Ups with 1 or 2 Abmats L1 – Handstand Hold or Elevated Plank Post Scores to Comments!!! Coach’s Notes: For those that completed the 20RM last...

Sunday May 19th

Posted by Rick on May 19, 2013 in WOD Blog | 0 comments

Rest Day Spend some time on some mobility or rest up. Gear up for a big week. I hope everyone who made it down to the Regionals at Reebok HQ is crazy inspired to kill it this week. Some amazingly impressive performances all around. Thanks to all who came out to Union Street last night for our social event, and for all the support our RTB team received...

Saturday May 18th

Posted by Rick on May 17, 2013 in WOD Blog | 0 comments

Hero WOD “Blake” 4 Rounds for time: 100 foot walking lunge with plate overhead (45/35) 30 Box Jumps (24/20) 20 Wall Balls (20/14) 10 HSPU Scaled versions – Depending on ability, athletes may alter the plate weight, box height, med ball weight, and substitute alternate movements for HSPU or limit the ROM with abmats (no more than...

Friday May 17th

Posted by Rick on May 16, 2013 in WOD Blog | 3 comments

Review Kettlebell Snatch “Kettlecorn” 4 Rounds for time: 10 KB Swings (1.5/1) 5 KB Push Press Right Hand 5 KB Push Press LH 5 KB Snatch RH 5 KB Snatch LH 50 yard Bear Crawl (wall to windows, and back) Post Times to Comments!!! The CrossFit Games NorthEast Regional …is THIS WEEKEND at Reebok HQ in Canton, MA!!! You should...

Thursday May 16th

Posted by Rick on May 15, 2013 in WOD Blog | 5 comments

I expect you all to go HAM like this today… BBNC Benchmark #2 Clean & Jerk 3 Rep Max 10 Minute clock. 40 seconds to complete all 3 reps once you have touched the bar from rep #1. You may take as many or as few attempts as you would like. Strategy is up to each athlete. Try to beat your last number by 5-10 lbs!!! Post Weights to Comments!!! The...