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

Author Archive

10 Oct

“Wake up every day with an intensity unknown to mankind.”

-Jim Harbaugh

 

Hey Athletes, Visionaries, Socialites, and Paleo eaters……

Due to an awesome response we have extended the hours of The KettleBall . The Ball starts at 6pm at 209 Columbus Ave of October 17th.  Here are all the details….

  • Paleo treats will be provided by one our awesome members Kenzie aka Cave Girl in the City who balance food, fashion and everything in between.  Click here to read what she has to offer.
  • WoodChuck will provide  cans of Hard Cider.
  • Bacardi is providing 3 different kinds of high volume liquor.
  • Titos is providing cases of Vodka
  • Coach Justin will be tending bar all night.  He accepts cash for tips.
  • Classes will still be going on so for those who want to take class you can still come by
  • You can bring guests so please RSVP either through Facebook or email at bern@reebokcrossfitbackbay.com
  • Proper dress required

The after party Venue has been confirmed.  The after party will at Tico on 222 Berkeley Street Boston, MA 02116 at 9:30.  We will be leaving the gym at 9:30pm sharp (That’s right Drew).  We are asking people to arrive as early as possible and we will go straight to Tico after for more fun and festivities.

-Bern K. Prince

 

 

 

 

08 Oct
by: Published in Apres Crossfit, WODs

Hey Athletes,

 

 

On Friday October 17th for the Kettle Ball some of our sponsors will be Tito’s Vodka, WoodChuck Hard Cider, and a few different Liqueurs from Bacardi.  Serving all these drinks will be celebrity bartender Justin Wright (There’s more to Justin than cool hair and Barbells)!  He will be making some of his signature cocktails for everyone to sample. Bring cash please and not for the drinks but to tip Justin.  You are allowed to bring a guest,multiple guests, friends, family, fellow crossfitters, future crossfitters, and even your cousin twice removed  as long as they dress well.  We are asking people to RSVP thru Facebook (FJ keep killing it on social media) or email me at bern@reebokcrossfitbackbay.com that you are coming.  We need to know roughly how many people are coming per example Jane Doe + 1 RSVP for the Kettle Ball will do.

This Friday night, Steve from Snap Top Market will be by night classes at Columbus Ave from 5pm to 8pm with food and samples from his store.  I know a lot of people are doing well with the Paleo challenge this month and Snap Top Market is a small store on Columbus Ave with fresh produce, veggies, and meats perfect to help keep you on track.

-Bern K. Prince

Both these videos are for comedy purposes only….you have been warned…..

 

 

 

 

 

01 Oct
by: Published in Apres Crossfit, WODs

Hey Athletes, Bloggers, and Paleo Challenge Participants,

 

My Coworker and Friend has started her very own Blog called Somefashionsomefitness.  Its a collection of all things Sweaty & Stylish.  Page will also be leading the Happy Hour This Thursday October 2nd from 6pm to 8pm at The Lincoln in South Boston.   You can swing by and chat with her about her blog, about fashion, and about how to still have a good time while eating Paleo because just like most of you she is doing the Paleo Challenge as well.

Page

Friday October 17th will be the First ever Reebok Crossfit BackBay KettleBall.  The Ball will take place at 209 Columbus Ave from 730 to 930pm.  At 930pm on the nose we will move to a bar (details are still being worked out on which place) and have the rest of the night to mingle.  The rules of The KettleBall are simple.  It’s a Black Tie preferred affair , so Tuxedos, 3piece Suits, and Sports Coats for Men, and Ladies, formal dresses, heels, fur shawls, and gaudy jewelry.   We have already confirmed Tito’s Vodka as a sponsor (So there will be adult beverages) and we are looking for more sponsors, preferably of food and beverage.   We are looking to make this as organized as possible so there will be RSVP lists and we are asking everyone to show up on time (Barrows, I know you like to make an entrance haha).

-Bern K. Prince

I would like to introduce you to the Dark Knight’s greatest nemesis….. Bane Cat!!!!!!!!

 

 

 

 

 

 

25 Sep
by: Published in Apres Crossfit, WODs

Hey Athletes, Socialites, Competitors, and Superheroes……

Mark your calendars because Friday October 17th will be the 1st ever Reebok Crossfit Backbay KETTLE BALL.  A black tie affair not to be missed.

The fall not only brings formals but competitions.  This Sunday September 28th at Crossfit Torque in Foxboro we have 5 teams from the gym competing in the #Torque Nation Devastation.   Good luck to Danielle Martin, Cass, Finn, Cam, Sam Axon, Jacky Goode, Marco. FJ. Jenna Sherm, and Whitney Kemp (If I missed someone please leave a comment) and we encourage people to go to Foxboro and cheer them on.  I know some people are looking for rides and offering rides so email me so I can get some type of car pool going.

Since we have opened the gym we have posted about several charities with a positive response to all of them.

This Sunday I will be doing the 2014 Walk to End Alzheimers.  The Lovely Mrs. Prince (Mi Madre) has Alzheimer’s and I’m not posting this for sympathy I am posting to let you know if you want to donate to the walk big or small click here, and I am also posting that in the future I might do some more fundraiser to help Alzheimers because I am biased towards this disease.

 

On Friday at 7pm at 209 Columbus Ave one of the WODs will be …

Smokey And The Bandit

75 Toes To Bar

Every Minute on the minute 5 Wall Balls

-Bern K. Prince

 

“When planning to take over an Island, the 1st thing you do is burn down all the ships so that way there is no chance for retreating for YOU or your enemy.” Mark Cuban

 

 

 

This Video is because I love Samuel Jackson

 

 

 

 

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

==

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