Author Archive

16 Apr
by: Published in Uncategorized

WOD: This:

10 mins to find 1RM Ground to Overhead

Rest 3 minutes

For time: Fran:

21-15-9 reps of:
Thrusters (95/65)
Pull Ups

10 minute cap

Last done October 13, 2013

==

So much to address…

In list form:

  • Send me those bib numbers so we can all be lazy and keep track of your marathon progress (gino@reebokcrossfitbackbay.com)
  • The men here at RCBB (especially those who go to box 2) have very weak forearms and will be punished for it next week
  • Everyone will be punished for the jump ropes knots…soon…for a long time
  • Please stay in tune with the blog next week as we will be talking about Rhabdomyolysis

And yes, I spelled it correctly on the first try,

CG

==

15 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

HSPU or HS Hold
Hang Power Snatch (up to 155/105)

WOD 1: For time:

6 Hang Power Snatch (75/65)
6 Push Ups
20 Double Unders
7 Hang Power Snatch (75/55)
7 Push Ups
20 Double Unders
8 Hang Power Snatch (75/65)
8 Push Ups
20 Double Unders
9 Hang Power Snatch (75/65)
9 Push Ups
20 Double Unders
10 Hang Power Snatch (75/65)
10 Push Ups
20 Double Unders

WOD 2: For time:

6 Power Snatch (95/65)
10 Push Ups
20 Double Unders
7 Power Snatch (95/65)
10 Push Ups
20 Double Unders
8 Power Snatch (95/65)
10 Push Ups
20 Double Unders
9 Power Snatch (95/65)
10 Push Ups
20 Double Unders
10 Power Snatch (95/65)
10 Push Ups
20 Double Unders

==

Let’s do this…

If you guys would like, I can announce the bib numbers of those of you from the gym who are running the marathon.   That way, those of us who are comfortably sitting at home enjoying our rest day can keep track of your progress!  The B.A.A. will broadcast every five kilometer split to its website and family and friends can track your progress by logging in and entering your name or bib number.  Feel free to e-mail me at gino@reebokcrossfitbackbay.com so that I can put it on the blog on Marathon Monday!

Also, please note that the gym will be closed on Monday, April 21.

Enjoy the race and be safe,

CG

==

 

14 Apr
by: Published in Uncategorized

WOD: Sprint: 5 rounds of:

30 seconds on / 30 second off:

Cal Row
Burpees
Toes To Bar (scale to Hanging Knee Raise)
Handstand Push Up (scale to HS Hold)

Rest 1 minute

For no measure

==

The competition within…

This workout has no measure.  There is no way to update your facebook status with how you did.  You cannot explain to someone how quickly you did it.  There are no WODIFY leaderboards to observe.  Today is all about you.  Only you will know how hard you worked.  Only you will know how far you pushed it.  Only you will know that you left it all out there.

Show yourself up,

CG

==

 

13 Apr
by: Published in Uncategorized

WOD 1: August Baseline 2012: For time:

25 Back Squats (95/65)
25 Front Squats (95/65)
20 Back Squats (95/65)
20 Front Squats (95/65)
15 Back Squats (95/65)
15 Front Squats (95/65)
10 Back Squats (95/65)
10 Front Squats (95/65)
5 Back Squats (95/65)
5 Front Squats (95/65)

5 Burpee penalty every time the bar is put down.

Last done August 30, 2012

WOD 2: August Baseline 2014: For time:

4 Back Rack Lunges (95/65)
4 Overhead Squats (95/65)
8 Back Rack Lunges (95/65)
8 Overhead Squats (95/65)
12 Back Rack Lunges (95/65)
12 Overhead Squats (95/65)
16 Back Rack Lunges (95/65)
16 Overhead Squats (95/65)
20 Back Rack Lunges (95/65)
20 Overhead Squats (95/65)

5 Burpee penalty every time the bar is put down.

==

Very few of you are delighted…

The grand majority of you should be moderately concerned about this workout.  WOD 1 is a proven beast of a challenge that if you do not finish quickly, it will finish you quickly.  WOD 2 has been untested, but is a bit more dynamic all the way through.  With the greater focus on overhead movements we have had lately, WOD 2 should be a bit more forgiving to those who have been paying attention.

Italicizing for emphasis,

CG

==

 

12 Apr
by: Published in Uncategorized

Team WOD 1: 3 rounds of:

200M Run
10 Back Squats (95/65)

3 rounds of:

200M Run
10 Front Squats (95/65)

3 rounds of:

200M Run
10 Plate Lunges (45/25)

Each partner does 3 rounds each time in an alternating fashion.

Team WOD 2:  3 rounds of:

200M Run
10 Back Squats (95/65)

3 rounds of:

200M Run
10 Front Squats (95/65)

3 rounds of:

200M Run
10 Overhead Squats (45/25)

Each partner does 3 rounds each time in an alternating fashion.

==

We have done this one before…

The workout looked a little different, but the idea is the same:  One partner does one round, then the next person does a round.  Each person will run just over a mile and do just over 60/90 squats of various varieties and possibly some lunges.  I am just trying to refine the round and rep scheme while giving you guys some much needed outdoor time!

Enjoy,

CG

==

11 Apr
by: Published in Uncategorized

Team WOD 1: 11 rounds of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD 2: Wittman: 7 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

==

From the CrossFit.com website…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RIP hero,

CG

==

10 Apr
by: Published in Uncategorized

WOD: Mike “Dork” Kennedy: For time:

33 Back Squats (225/115)
15 Burpees
33 Deadlifts (225/115)
15 Burpees
33 Kettlebell Swings (70/53)
15 Burpees

==

From the Boston Herald website…

With a smile that won friends everywhere he went and a relentless desire to serve — even as he lived life to the fullest — firefighter Michael R. Kennedy never stopped giving right up to the end.

“Mike was just the complete package. After you met him, you’d say, ‘What a great guy — really genuine,’ ” said Boston District Fire Chief Dennis Costin, who served with Kennedy on the Boston Firefighters Burn Foundation board. “When he walked into a room, it was infectious — his personality and his smile.”

Kennedy, 33, an unmarried combat veteran, organized charity events and played whiffle ball and served ice cream to the kids at the Shriners Hospitals for Children.

“He, single-handed, brought us more members than anyone else to date,” said John McEvoy of CrossFit Craic in Dedham, where Kennedy worked as a coach in 2011. “He would just go out to bars and talk about CrossFit to anyone who would listen. He had tons of different groups of friends. If someone needed help moving or picking something up, he would go over with his truck. He was very giving like that.”

Kennedy was a tough Harley-riding former Marine with a sensitive side, said Chris Riccardi, who coached with him at CrossFit Florian in Norwood. He recalled their first meeting.

“He walked up to me and — his nickname was Dork — and he said, ‘Hey, I’m Dork.’ Anybody who introduces themselves that way is pretty interesting, you know,” Riccardi said. “But as soon as you talked to him, you quickly realized what type of kid he was. He had a huge heart.”

Kennedy’s goofy personality earned him his nickname, said Andrew Mutty, recalling how his childhood friend often grew a long, curly mustache and showed up last summer at a charity golf tournament in knee-high red socks.

“I don’t think he ever had one enemy in his whole entire life,” Mutty said.

Mutty said Kennedy had a string of girlfriends and he “loved them all to death,” even if the relationships didn’t work out.

The seven years Kennedy devoted to the Big Brother program left a young teen boy mourning him yesterday.

“I wanted to be a police officer, so I could work side by side with him,” said heartbroken Alex Beauzile, 14, of Milton.

Kennedy planned to run the marathon with seven other firefighters from his Boylston Street firehouse.

“I know some of his Boston fire guys that are running it will switch the gears now and run in his memory. I know we’ll be doing all our workouts for him,” Riccardi said. “We’ll have a big party the way Dork wanted us to. We’ll do it right.”

RIP hero,

CG

==

 

 

09 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Reverse Wall Climbs
Alternating KB Press
20 Double KB Russian Swing (same KBs as the ones being pressed)

WOD:  Helen:  3 rounds for time of:

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

==

Helen!…

The last time we did this workout was a bit of a test week.  We did something like 10 girl workouts over the course of the week with some other tests.  It was also purely coincidental that that week was also one of the hardest ones yet.  I wonder if any of you remember that?  If you do, then you should be looking forward to doing that soon.  If you don’t remember, then don’t worry…at all…like, any little bits.  Just enjoy today’s single workout and pretend I never said that.

Sorry for any consternation,

CG

==

 

08 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Toes to Bar
Split Jerk (work up to 135/85)

WOD 1: 4 rounds for time of:

10 Ring Rows
10 Hanging Knee Raise
10 Push Ups
10 Front Squats (115/75)

WOD 2: 4 rounds for time of:

2 Muscle Ups
4 Toes to Bar
6 HSPU (20/14)
10 Front Squats (115/75)

==

We would like to take a moment to be honest with you all…

With the Opens having finished just a few weeks ago, the staff at Reebok CrossFit Back Bay has done a lot of reflecting and it is time to give some thanks…

We want to thank you for giving it your all every Friday, every Saturday morning, and every Monday (especially for those of you who doubled down).  Even if you were incapable of doing some of the movements, you all showed up every time and faced the challenges head on.  Pat yourselves on the back for that.

We would also like to thank you for showing up!  And wow, did you guys show up!  We had 224 people signed up for the Opens (including EVERYONE) and that is wild!!!  It is a testament to your dedication that we were one of the most involved gyms in the world!!!  We cannot thankful enough for that.

Lastly, we want to thank you for not just the Opens and not just those who competed, but everyone who shows up day in and day out.  Maybe this year wasn’t your year to compete and maybe next year won’t be either.  Maybe a 400 lb. Back Squat isn’t one of your goals.  What matters is that you show up and you give is your everything as we give you our everything in return.  And that is the exchange for which we are most thankful,

Muchas grassy ass,

CG

==

 

08 Apr
by: Published in Uncategorized

Hey guys…

Just as a heads up, every Monday evening going forward we will be holding the following classes in the basement:

5 PM
6 PM
7 PM
8 PM

The classes that take place in the basement will take place upstairs.  Those classes are:

5:30 PM
6:30 PM
7:30 PM

Thank you!!!!!!!!!!

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