Bern K. Prince « Reebok CrossFit Back Bay Reebok CrossFit Back Bay

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17 Sep
by: Published in Uncategorized

Pre WOD:

Side Plank
Medball Half Moons
V Ups
Pull Ups (work negatives or strict with bands if you don’t have them)

WOD 1:  Gymnastics Baseline 1:  12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2:  Gymnastics Baseline 2:  12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

==

The advantages and disadvantages…

The disadvantages of the GRID are plentiful.  It is unknown and small in size.  The GRID is currently financially unstable.  There may not be a team near you.  The international participation is fractionally small.  And the very big and obvious one; the GRID has to deal with being a subpar entity to the juggernaut that is CrossFit.

The advantages of the GRID are just about everything else.  Did you enjoy watching your friends compete at Regionals?  How about having to go three different days for the full experience?  How about waiting several hours between events?  How about having to watch the same 25 minute workout again and again?  How about having plans that weekend and missing out entirely?  How about being there for only one person and not caring about any other part?  How about trying to keep track of the competition with 8 individual athletes on the floor during the individual events?  How about trying to keep track of the competition with 48 team athletes out on the floor at the same time?

The GRID is small in size and hopefully this will only be temporary (just like it was for CrossFit).  Fortunately, what the GRID lacks in size, it makes up exponentially in experience.

Ideally, it’s only a matter of time,

CG

==

Gram Tusia liked this post
17 Sep

Hey Athletes,

The WODs This Friday September 19th at 209 Columbus Ave will be all of the WODs from the Beantown Throwdown this weekend.  Get a team of 3 or I will assign them on Friday, come down and WOD.  One of the WODs will be…..

BLEACHER BURN

3 Rounds:
10 Overhead/Front Squats, 115#
15 Chest-to-Bar/Pull-ups
50 Double-unders
*12 minute cap

Each athlete begins at a different station, and cannot move onto the next until all members of the team have completed their task. The flow of the workout is from squats, to pull-ups, to double-unders, and may not be altered. Each member of the team will perform each task 3 times.  The score is total time for all 3 athletes to complete 3 full rotations.
———

  After words there will be a social at 209 Columbus from 8 to 856pm (I have to be precise on time Cam)   At 8 56pm we will be heading over to RattleSnake at 384 Boylston St (Big Donn!  Holla at Alan for me).

  On Sunday, September 21st, starting at 9am we will have 3 teams competing in the  Beantown Throwdown   at Crossfit Fenway.  It’s a special competition for us because its the 1st competition we did as a gym.  It’s special because it’s Lauren’s 1st comp since the birth of her child, it’s the 1st comp since the regionals that Taylor, Justin, and Angelo will be in together.  It’s special because we want and asking for all of you to show up, be rowdy, be loud, in the famous words of Tom Brady “get lubed up”  and represent the gym.  If you are new to the gym come take part in the weekend and if you’ve been a member for awhile come by all weekend and hang out.

- Bern K. Prince

“Don’t care whose at the top of the stairs I’m stepping up.” Lil Wayne

16 Sep
by: Published in Uncategorized

What:  Spartan Race 
When: November 15
Where: Fenway Park!!

Cost = $90 per athlete ($50 savings)…first come first serve
Collection starting September 16 at the 6:30 Pm endurance class. If class is full, come anyways to drop off check.
Payment will only be accepted by Angelo DIRECTLY.
Please make checks out to Angelo Gala
If you miss the tuesday class, but would still like to hand him a check, you can find Angelo
Wednesday 6-8am St James
Thursday 6:30-8:30 St James
Friday 5:30-9:30 Columbus
Saturday 9/20 St James 8:30-12
First come First Serve!!!

Pre WOD:  20 mins to find:

3RM Hang Power Clean

or 

3RM Hang Power Snatch

WOD 1:  Complicated girls 1:  10 rounds for time of:

3 Power Clean and Jerk (135/95)
8 Push Ups

12 min cap

Last done 08/19/2013

WOD 2:  Complicated Girls 2:  10 rounds for time of:

3 Power Snatch (135/95)
2 Handstand Push Ups

12 min cap

Last done 08/19/2013

==

The home-team atmosphere…

The big CrossFit events are fun.  Tons of people go, you get to see your friends compete and also some total studs throw down.  Once it is all over, everyone kinda moves on with their lives and the extravaganza is over as is the season for everyone save a small group of people.  After the Boston Iron match, I couldn’t wait to watch it again and share with everyone there the same camaraderie we had in favor of the Boston Iron.  I am not saying we all hated the Miami Surge (not saying we didn’t) , but it was impressive just how quickly we all got behind our home team.  It was spectacular to watch the crowd groan in a loss, but celebrate in a victory.  This part, this direct link with the competition and the competitors, is missing in the CrossFit competitions, and it is definitely a key component in what makes the GRID outstanding

More tomorrow,

CG

==

Gram Tusia liked this post
15 Sep
by: Published in Uncategorized

What:  Spartan Race 
When: November 15
Where: Fenway Park!!

Cost = $90 per athlete ($50 savings)…first come first serve
Collection starting September 16 at the 6:30 Pm endurance class. If class is full, come anyways to drop off check.
Payment will only be accepted by Angelo DIRECTLY.
Please make checks out to Angelo Gala
If you miss the tuesday class, but would still like to hand him a check, you can find Angelo
Wednesday 6-8am St James
Thursday 6:30-8:30 St James
Friday 5:30-9:30 Columbus
Saturday 9/20 St James 8:30-12
First come First Serve!!!

Pre WOD:  25 mins to complete:

6 x 3 Back Squats

WOD 1: For time:

400M Run
20 Push Ups
20 Sit Ups
20 Pull Ups
20 Sit Ups
20 Push Ups
200M Run

8 minute time limit

WOD 2: For time:

400M Run
10 Handstand Push Ups
10 Toes to Bar
6 Muscle Ups
10 Toes to Bar
10 Handstand Push Ups

6 minute time limit

==

The match…

Perhaps the best selling point of the GRID is the non-stop action.  Inside of a two hour window, two teams complete 11 events against one another at an unmatchable lightning pace.  The different matches are clearly team oriented and can easily expose weaknesses as well as reward strengths.  These 11 events are varied enough that you are not watching the same thing for too long and each match is over in under 10 minutes.  This quick pace keeps things extraordinarily fresh and exciting.  There are no real dull moments (other than your team losing an event) simply because there can’t be…the workouts are done too fast.  With just enough time to between events to visit the restroom or get some refreshments, it is one of the better sports to see live.  If you didn’t get to go and you enjoy CrossFit, you owe it to yourself to go whenever it happens again.

For realsies,

CG

==

 

Gram Tusia, Erin Poders liked this post
14 Sep
by: Published in Uncategorized

What:  Spartan Race 
When: November 15
Where: Fenway Park!!

Cost = $90 per athlete ($50 savings)…first come first serve
Collection starting September 16 at the 6:30 Pm endurance class. If class is full, come anyways to drop off check.
Payment will only be accepted by Angelo DIRECTLY.
Please make checks out to Angelo Gala
If you miss the tuesday class, but would still like to hand him a check, you can find Angelo
Wednesday 6-8am St James
Thursday 6:30-8:30 St James
Friday 5:30-9:30 Columbus
Saturday 9/20 St James 8:30-12
First come First Serve!!!

WOD 1: E2M for 20 minutes:

40 reps:

Wall Balls (20/14)
Over the Box Jumps (24/20)
Burpees

You pick what you do as long as you get to 40 reps

WOD 2: E2M for 20 minutes:

40 reps:

Wall Balls (20/14)
Over the Box Jumps (24/20)
Burpees

You pick what you do as long as you get to 40 reps, but each round starts with 25 Double Unders

==

NPGL…

It is no longer news that the NPGL has run into some financial straits.  Things started off very well, but by mid-season, the problems had set in.  With that out of the way, let’s talk about all of things that happened right and will hopefully happen a lot more in the future.  Let’s talk about the stage, the match, the home-team atmosphere, the advantages and disadvantages, and the relationship with CrossFit.

The stage is huge!!!  Yes, Regionals and the Games are incredibly big events, but those events are scheduled as a once-a-year extravaganza.  The idea of having a season worth of “Games-like” events definitely put some pep in my step.  If you were able to go to the Boston Iron match against the Miami Surge, you would have gotten a good idea of what I am trying to explain.  Seeing the enormous set up by Eleiko, the dynamics of how each event plays out, and actually just watching the matches unfold were akin to the most exciting parts of the Regionals competition (I haven’t been to the games, but I am confident that they are comparable).  The grid on which the GRID is played is unique in terms of presenting CrossFit.  It is something that has never been done before, but still demonstrates that there is plenty that can still be done for this sport.

One down, four to go,

CG

==

 

13 Sep
by: Published in Uncategorized

Versus WOD 1:  For the pride of your clan:

500M Row

Rest 1 minute

40 Burpees

Rest 1 minute

60 Kick Outs

Rest 1 minute

20 Power Clean and Push Press (95/65)

Rest 1 minute

20 Thrusters (95/65)

Rest 1 minute

500M Row

Versus WOD 2:  For the pride of your clan:

500M Row

Rest 1 minute

40 Burpees

Rest 1 minute

30 Toes to Bar

Rest 1 minute

20 Power Snatch (95/65)

Rest 1 minute

20 Thrusters (95/65)

Rest 1 minute

500M Row

==

Can you feel it in the air…

The temperature is dropping.  The sun is starting to rise later and set earlier.  The leaves are changing.  The pumpkin flavored-everythings are coming out.  This hemisphere of the planet is moving to an axis farther away from the sun.  The outfits are becoming less revealing.  The coconut oil sitting in your shelf is no longer completely clear and liquified.  The air-conditioner you were once using no longer needs to be turned on.  The post shower chills are sneaking up on you.  The happiness and warmth in your heart is fading.

Brace yourself…winter is coming,

CG

==

12 Sep
by: Published in Uncategorized

Team WOD: 5 rounds for time:

800M Run
45 Kettlebell Swings (24/16)
35 Pull Ups

35 min time limit

WOD: Eva: 5 rounds for time:

800M Run
30 Kettlebell Swings (32/24)
30 Pull Ups

35 min time limit

==

Eva…

A workout named after Eva Twardokens, a former member of the US Olympic Ski team.  This behemoth of a workout is not for the faint of heart.  The team version is plentiful and difficult.  The individual version is harder than a whole lot of hero workouts…novices or those of intermediate skills need not apply.

This is some serious fitness,

CG

==

 

11 Sep
by: Published in Uncategorized

What:  Spartan Race 
When: November 14
Where: Fenway Park!!

29 Spots available with the special RBCC discounted rate (as of publishing time)
Cost = $90 per athlete ($50 savings)…first come first serve
Collection starting September 16 at the 6:30 Pm endurance class. If class is full, come anyways to drop off check.
Payment will only be accepted by Angelo DIRECTLY.
Please make checks out to Angelo Gala
If you miss the tuesday class, but would still like to hand him a check, you can find Angelo
Wednesday 6-8am St James
Thursday 6:30-8:30 St James
Friday 5:30-9:30 Columbus
Saturday 9/20 St James 8:30-12
First come First Serve!!!

Pre WOD:  20 mins to complete:

3 x 15 Front Squats (1:00 rest between sets)

 

WOD: 3 rounds for max reps of:

1 min AMRAP of: Shoulder to Overhead (at your Pre WOD Front Squat weight)
1 min AMRAP of: Cal Row
1 min AMRAP of: Wall Balls (20/14)

Rest 2 minutes between rounds

==

So if you want some snacks…

And you want them delivered to your home on your schedule…you know what to do…Race-Pak.com.  It may not be important now, but when the next paleo challenge begins on October 1st (details to come later), you may find this information useful!  Other than that, I dont have a lot more for this week.  Still ahead on the blog we have the NPGL and a ton of upcoming events including:

September 19th: Apres Crossfit! Social
September 27th: Bring a Friend Day
October 1st – 31st:  Team Paleo Challenge
October 11th:  Paleo Seminar
October 1st – 31st:  Weight Loss Program
October 12th:  Beat the Streets Charity Event
November 22nd:  Internal Triple Team Throwdown!!!
Oh damn,
CG
==

 

11 Sep

Hey Athletes and Socialites,

 

 

 

We have so many events in the next few weeks.  Our first Social happens Friday September 19th after our regular competition class at 209 Columbus Ave.   I also want to prep everyone to go get there dry cleaning done, maybe do some shopping at Saks 5th Ave, and get your hair done because Friday October 19th we are going to have a Fall Formal.  Let all the amateurs where costumes in October, here in the Backbay we are going to get dressed up, where ties, Fancy dresses, and Red Bottom shoes (Liz Nill, I know you have Red Bottoms).

To all the College Students… Taylor, Cam, Dasha, Sutty, Kristen, Elyse, Owen (#GoOwen), shoot me an email at bern@reebokcrossfitbackbay.com as we are trying to launch a college program and I want help an ideas.

- Bern K. Prince

What you call a hero, I call just doing my job.” FireFighter

 

03 Sep
by: Published in Apres Crossfit, WODs

Hey Athletes,

September is here and we have plenty of events.  What events are happening you ask, well I’m here to tell you.  We have our 1st of hopefully many successful social gatherings this Thursday September 4th at Red Lantern from 6pm to 8pm.  Our next Friday night Social will be September 19th right after competition class.  On Sunday September 21st we have 3 teams competing at Crossfit Fenway’s Beantown Throwdown so we want as many people as possible in Fenway cheering on all 3 teams.  We recently had a meeting and realized as our gym grows so does the level of competition so we believe you like what you see.

 

 

 

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