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29 Jul
by: Published in Uncategorized

Skill:  15 mins to find:

1RM Jerk (any style)

WOD:  Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Last done April 10, 2014

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Straight facts from the Prince…

This Saturday will be one of those “show up even if you are not signed up” type of day.  We are trying to get as much exposure and donations to the PR for Pat cause.  Bern has managed to get some people to donate snacks (thank you) and there is even an after-party at Precinct (right around the corner) at 4 PM.  The workout of the day will be Pat’s WOD and you are more than encouraged to make this a Saturday to remember.  It has been confirmed that a few athletes from the Boston Iron team will be throwing down at 2 PM (for which you are totally welcome).

The more the merrier,

CG

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28 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Hanging Shoulder Retractions
Chin Ups
Hanging Shoulder Blade Retractions on Rings
Pull Ups

WOD 1:  For time:  

12 Front Squats (95/65)
12 Push Ups
11 Front Squats (95/65)
11 Push Ups

Continue this pattern until

1 Front Squats (95/65)
1 Push Ups

WOD 2:  For time:

12 Overhead Squats (95/65)
12 Push Ups
11 Overhead Squats (95/65)
11 Push Ups

Continue this pattern until

1Overhead Squats (95/65)
1 Push Ups

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Dont forget about PR’s for Pat…

In case you did not see the blog yesterday, this is what you missed:

Fundraiser this Saturday for Pat Padgett (an outstanding member of the CrossFit community) at 2 PM
This will be taking place at Box 2 (209 Columbus Ave)
Read his story and donate here

Let’s do it,

CG

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27 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Good Morning
Overhead Squat
Straight Leg Raise

Encouragement: For maximum reps in three minutes:

Cal Row and/or Burpees

Rest 1 minute

WOD 1: If you scored between 1 – 50 reps:

4 rounds for time of:

10 Thrusters (95/65)
10 Pull Ups
200M Run

WOD 2: If you scored between 51 – 64 reps:

4 rounds for time of:

10 Power Clean (95/65)
10 Ring Rows
200M Row

WOD 3: If you scored between 65+:

4 rounds for time of:

10 Ground to Overhead (95/65)
200M Run

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PRs for Pat…

One of the outstanding members of the CrossFit community, Pat Padgett, was recently diagnosed with mouth cancer. He has already undergone three procedures in the past several weeks and had another major, 10-hour procedure last week. Surgery went well, but he faces a long, tough road to recovery, and needs all of the support that he can get.  We are trying to raise as much money as possible so that Pat does not have to worry about living or medical expenses during his recovery. More importantly, we are trying to raise his spirits and show him just how much the CrossFit community supports him.

We will be holding a fundraiser workout on Saturday August 2nd at the end of the normal schedule classes.  Click here for his website and more details.  

Let’s knock this out of the park,

CG

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26 Jul
by: Published in Uncategorized

Team WOD 1: End of the world (team style)

120 Weighted Buddy Sit Ups (30/20)

12 Overhead Lunges (85/55) every thirty reps

100 Overhead Lunges (85/55)

10 Weighted Sit Ups (30/20) every time you both drop the bar once

Team WOD 2: End of the world (team style)

90 Toes to Bar

12 Overhead Lunges every time you both come off the bar

100 Overhead Lunges

12 Toes to Bar every time you both drop the bar once

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Remember when the world was going to end?…

Anyone remember that “2012″ movie?  This workout and the movie have a lot in common except for one thing:  They were both pretty terrible.  When going through it, you will wonder when it’ll all be over.  You wonder why any of you committed to doing such a thing.  The only redeeming quality of the workout is that fitness will happen, which is way better than doing a workout and trying to watch the movie at the same time.

Something goes here,

CG
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Mallik Greene liked this post
25 Jul
by: Published in Uncategorized

WOD: Partner Baseline 1: For time:

1000M Row
50 Thrusters (95/65)
800M Row
40 Power Clean (95/65)
600M Row
30 Burpees
400M Row
20 Shoulder to Overhead (95/65)
200M Row
10 Ring Dips

Partners can only work at the same time

Last done on Feb. 22, 2014

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I hope you remember who your partner was and that you get the opportunity to redo the workout with them because if you don’t and you have already done this workout with someone else then you will not be able to properly assess if your fitness has improved relative to this workout since a new variable has been presented…

Does that make sense?

Long intro today,

CG

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Rea Shena liked this post
24 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

1 Arm High Plank
Straight Leg Raises
Toes to Bar/Ring (try it with a Wall Ball)

You pick!!!! WOD: For time: 15 min AMRAP of or 3 rounds for time of:

25-20-15-10-5 reps of:

Wall Balls
Box Jumps
Burpees
Kettlebell Swings
Ring Rows

The winner of max HS hold will get to select the WOD format, the loads/heights, and assign the exercises to the listed reps scheme.

15 min cap

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This can be very easy…

But it can be very glad.  I strongly suggest (if you are planning on winning the HS Hold) that you think about this workout in the long term.  The workout will go a little something like this:

The winner will decide the workout format (for time or as an AMRAP)
The winner will decide the loads for the Wall Balls, Kettlebell Swings, and the height of the Box Jumps
Lastly and most importantly, the winner gets to select which set of reps will be assigned to which rep scheme…this means that someone could select:

3 rounds of:

25 Burpees
20 Wall Balls
15 Ring Rows
10 Box Jumps
5 Kettlebell Swings

or

15 minute AMRAP of:

25 Ring Rows
20 Box Jumps
15 Burpees
10 Kettlebell Swings
5 Wall Balls

There are lots of ways of making this a moderately hard workout, but there are a lot of ways to make this an awfully hard workout.

The choice is yours,

CG

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23 Jul
by: Published in Uncategorized

WOD: For most completed rounds:

Every 3 minutes for 18 minutes:

10 Power Clean (95/65)
12 Ring Rows or Pull Ups
14 Shoulder to Overhead (95/65)
16 Russian Kettlebell Swings (24/16)
18 Overhead Lunges (25/15)
20 Double Unders

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Confused?…

There are a lot of tricky workouts in the next few days, so I will be providing instructions for these instead of my usual Nobel/Pulitzer prize caliber blog-o-tastic oeuvres.  Today you will have three minutes to complete all of the work listed up there. If you finish early, you have rest (good result).  If you finish late, you have no rest and immediately start back over from the beginning (bad result).  If you consistently finish ahead of the three minute mark, you will have an ideal fitness experience.  If you consistently do not finish, then…well…it was probably a stupid workout anyway.

WWDKD,

CG

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Yony Bengtson liked this post
22 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Hollow Hold
Side Plank (both sides)
Good Morning
Overhead Squats

WOD 1: 1 min AMRAP of:

Back Squats (135/95)

Rest 1 minute

1 min AMRAP of:

Hanging Knee Raises

Rest 1 minute

1 min AMRAP of:

Front Squats (135/95)

Rest 1 minute

1 min AMRAP of:

Ring Rows

Rest 1 minute

All of the Back Squat, Hanging Knee Raises, Front Squat, and Ring Row repititions for time

WOD 2: 1 min AMRAP of:

Back Squats (135/95)

Rest 1 minute

1 min AMRAP of:

Toes to Bar

Rest 1 minute

1 min AMRAP of:

Front Squats (135/95)

Rest 1 minute

1 min AMRAP of:

Pull Ups

Rest 1 minute

All of the Back Squat, Toes to Bar, Front Squat, and Pull Ups repititions for time

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Super duper (for real) announcement…

please…Please…”PLEASE” pay attention to the “schedule” during the month of “August”.  Since “most” “of” “you” “decided” “to” “enjoy” “summer”.  The schedule has been “altered” ever so slightly so keep an eye out for those “changes”, which will again “only” be in effect during the month of August.  Come September “when” everyone comes back “and” stops having “fun”, the schedule “will” fill back up.  Anyway, I don’t “think” I am doing quotation “marks” right.

Can “someone” please “teach” me,

CG

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21 Jul
by: Published in Uncategorized

Skill:  20 minutes to find:

Heavy set of 5 Push Press

WOD:  Half and Half:  For time:

40-20-10 reps of:

Cal Row
Wall Balls (20/14)

15 min cap

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A new baseline…

After pouring through the programming to look for really approachable, difficult, and challenging workouts, only a few were truly outstanding.  These workouts will be made into benchmark workouts here at Reebok CrossFit Back Bay and I am delighted to kick things off with something so many people will dislike:  Rowing and Wall Balls.  There is a good chance that you like one, but not the other.  There is a great chance that you like neither!  There will only be a small crowd who is happy about this workout.  For those people…I have other baselines that’ll take care of your enjoyment surplus.

Cue evil laughter,

CG

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Yony Bengtson, Viviane Quill liked this post
20 Jul
by: Published in Uncategorized

Skill:  3 rounds of:

Plate Pinch Grip
Standing Plate Press
Handstand Hold (try one hand)

WOD 1:  For time:

10-1 reps of:

Ring Rows
Push Ups

1-10 reps of:

Over the Box Jump
Burpee

20 min cap

WOD 2:  For time:

6-1 reps of:

Muscle Ups
Handstand Push Up

3-12 reps of:

Over the Box Jump
Burpee

20 min cap

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You want some GRID…

You know the deal, you know the rules, and you know the faces.  What do I do now???  If you have somehow missed the schedule portion of the NPGL page, yours truly has got you covered here.  If you are looking carefully, you will see that the Boston Iron will be facing off against the Miami Surge on August 24 (Sunday) and since I know you don’t have any plans, keep an eye out for when tickets will become available.  As soon as I find out, you will know!  It’s going to be sa-weeet!  So as long as you are both obsessed, this is perfect first or one-hundredth date material.

You’re welcome,

CG

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Yony Bengtson, Jordan Asch liked this post
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