Kaitlyn Ellis and Jeff Capizzi Some of the benefits of exercising while pregnant include: reduced the risk of gestational diabetes, lower levels of swelling and decreased back pain. Women who begin their CrossFit journey before becoming pregnant can safely continue their journey while pregnant but with some specific modifications. Unfortunately advice about exercising while pregnant … Continue reading Pregnancy and CrossFit
WOD – 6/12/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility - Banded lat/ shoulder distraction - 5 down dog to up dogs - 10 PVC pass throughs - 10 reverse grip PVC pass throughs General Warm up - 2 Rounds - 10 Kip swings or swings on rings - 10 Wide stance single KB stiff legged DL - … Continue reading WOD – 6/12/19
WOD – 6/11/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 30 sec spider stretch + 3 rotations/ side - 1 min dynamic sumo squat hold Then: 2 Rounds - 8 glute bridges - 8/8 side star planks - 5/5/5 top half, lower half full air squats - 10 Hollow rocks Barbell warm up - Dip … Continue reading WOD – 6/11/19
WOD – 6/10/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up Joint prep routine - neck side to side - neck rolls - Shoulder and arm circles - Arm Swings - Hip circles - leg swings Banded shoulder prep - ‘w’ pull aparts with hold - palms up pull aparts - diagonal pull aparts - pass throughs … Continue reading WOD – 6/10/19
Programming Preview – 6/9/19
Here is this week programming preview! Monday It’s NOOMA day! If you haven’t tried this amazing coconut water electrolyte drink, guess what?! Today you get a free one and you will need it after the sweat fest we have planned for you! Tuesday Today we weight lift by building to a max set of 3 … Continue reading Programming Preview – 6/9/19
Endurance WOD – 6/9/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Rounds and Reps)AMRAP 45 250 meter row 250 meter run
Recipe of the Week – Turkey Meatloaf
Something about meatloaf reminds me of growing up... and the movie The Wedding Crashers. This week we have a healthy version of a turkey meatloaf made with lean ground turkey that is super easy and tasty! PREP TIME:5 mins COOK TIME:55 mins TOTAL TIME:1 hr YIELD:4 SERVINGS TIPS AND VARIATIONS: Make it faster! If I want to make this quicker, I will make … Continue reading Recipe of the Week – Turkey Meatloaf
Partner WOD – 6/8/19
Back East CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)In teams of 4 AMRAP 40 1 Lap equipment carry 60 Deadlifts 225/155# + hang from bar 20 Synchronized burpees over bar 1 Lap equipment carry 60 Ground to overhead135/85# + wall sit 20 Synchronized burpees over barEach team will have the following equipment : - … Continue reading Partner WOD – 6/8/19
Back East Barbell – 6/8/19
Back East CrossFit - Back East BarbellWeightlifting1 Clean + 1 Front squat + 1 Clean + 2 Split jerk (1 - 1 - 1 - 1)- Squat cleans for both - 32x2 tempo for front squat - Build to a heavy complex within 4 working sets.3 Push press + 2 Push jerk (1 - 1 … Continue reading Back East Barbell – 6/8/19
WOD – 6/7/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - Tabata jump rope warm up Then: - 2 rounds - 8 Pass throughs - 8 Band pull aparts - 8/8 Cross body single arm RLD - 8 Goblet squats - 30 Sec handstand hold WOD Build up 2 sets 15 double unders 2-3 HSPU 1-2 … Continue reading WOD – 6/7/19
Back East CrossFit 