With the conclusion of our deload week we now begin rebuilding our strength base. For the next 4-6 weeks I have a progressive program for you focusing on 3 of our foundational strength movements: the back squat, strict press and deadlift. Each week will build from the previous week so make sure to get in … Continue reading Programming Preview – 3/31/19
WOD – 4/1/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - Joint prep routine - Band pull apart routine Specific warm up 2 sets 10 Russian KB swings (building) 30 sec handstand hold Strict handstand push up review/ warm upMetconCF: Metcon (Time)For Time 1500 meter row Then 10 rounds of: 10 Russian KB swings 70/53# 3 … Continue reading WOD – 4/1/19
Recipe of the Week – Chicken Club Lettuce Wrap
This week's recipe is a Chicken Club Lettuce Wrap Sandwich that is a great low-carb and Keto lunch option! The wrap includes only five ingredients and is super easy to make. Not looking to go low carb? Replace the lettuce with a real wrap of your choice! INGREDIENTS: 1 head iceberg lettuce, cored and outer … Continue reading Recipe of the Week – Chicken Club Lettuce Wrap
Endurance WOD – 3/31/19
Back East CrossFit - EnduranceMetconMetcon (Time)3 rounds for time 1 mile run 50 Air Squats
WOD – 3/30/19
Back East CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)In teams of 3: AMRAP 12 20 Double unders 5 Power cleans 165/115# Immediately into AMRAP 12 10 Burpees 5 Front squats 165/115#For both amraps partner 1 completes a full round, then partner 2, then partner 3, Keep cycling though until the time is up.
Back East Barbell – 3/30/19
Back East CrossFit - Back East BarbellWeightlifting1 Clean High Pull + 1 Power Clean + 1 Hang clean (1 - 1 - 1)20 minutes to establish a heavy complex and complete 2 drop sets at 95% and 90% of max complex.5 Push Press + 1 Push Jerk + 1 pause split jerk (1 - 1 … Continue reading Back East Barbell – 3/30/19
WOD – 3/29/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Tabata Alternating movements: Jumping jacks Air squats Barbell warm up 10 Sumo deadlift high pull 10 Power cleans 10 Push press WOD Prep Do about 10 slow and deliberate reps total of each movement as you set things up and get ready for this benchmark WOD!MetconCF: Fight Gone Bad … Continue reading WOD – 3/29/19
Back East Barbell – 3/28/19
Back East CrossFit - Back East BarbellWeightlifting1 Snatch High-Pull + 1 Power Snatch + 1 Hang Snatch (1 - 1 - 1)20 minutes to find a complex for max weight then complete two additional sets at 95 then 90%5 Snatch Push Press + 1 Overhead Squat - 5+1 (1 - 1 - 1)20 min to … Continue reading Back East Barbell – 3/28/19
WOD – 3/28/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm-up 3 rounds 30 sec row or bike 10 Cossack squats 10 Lunges 10 Ring rows Movement demoMetconMetcon (Weight)5 Rounds not for time 10/10 front foot elevated reverse step lunges- DBs at sides 10 Double DB curl to press 30 Sec Goblet Wall sit 10/10 Half Turkish get … Continue reading WOD – 3/28/19
WOD – 3/27/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up 2x 20 sec Partner hanging shoulder stretch 2 rounds 15 hanging scap retractions 15 banded good mornings 15 goblet squats Specific warm up 3 position toes to bar drill Then build up to wod weight 2 rounds 5 deadlifts 5 push ups 5 back squatsMetconCF: Metcon … Continue reading WOD – 3/27/19
Back East CrossFit 