Author Archive

26 Nov
by: Published in Uncategorized

Team (4) WOD:  “Coming to the New Land”:  For time:

Sail to America:

3000m Row

Tramp through the forest to explore the land:

200 Walking Lunges

Climb Turkey Mountain:

200 Mountain Climbers

Quietly lie in wait for the turkeys:

200 Hollow Rocks

Get the turkeys! Are you a good (WB) shot?

200 Wall Balls (20/14)

You’re a terrible shot, pick vegetables instead:

100 DB Snatch

Climb trees to pick apples for applesauce:

50 MUs/100 pull (1 MU = 2 pull)

Invite your friends over for dinner:

150 Burpees

…the story continues tomorrow.

==

Yummy paleo foods

if you are interested!  The staff of Reebok CrossFit Back Bay would like to wish you all a fantastic and delicious Thanksgiving!!!

Gobble, Gobble,

CG

==

25 Nov
by: Published in Uncategorized

The day before Thanksgiving will (today) will be a “Come one, come all” kind of day for our members!

Team WOD 1: For time:

1000M Row
30 Front Squats (95/65)
50 Push Ups

Rest 2 minute

3 rounds of:

12 Deadlifts (95/65)
9 Hang Power Clean (95/65)
6 Shoulder to Overhead (95/65)
50 Wall Balls (20/14)

Rest 2 minutes

5 rounds of:

15 Box Jumps (24/20)
25 Sit Ups

Team WOD 2: For time:

1000M Row
30 Overhead Squats (95/65)
30 Handstand Push Ups

Rest 2 minutes

3 rounds of:

12 Deadlifts (135/85)
9 Hang Power Clean (135/85)
6 Shoulder to Overhead (135/85)
50 Wall Balls (20/14)

Rest 2 minutes

5 rounds of:

15 Box Jumps (24/20)
15 Toes to Bar

==

By tomorrow I meant Wednesday…

Please pass on a congratulations to your Internal Throwdown winners:

1st Place Rx Division:

Nini N.
Ben E.
Bobby R.

2nd Place Rx Division:

Dasha D.
Wes B.
Michael M.

3rd Place Rx Division:

Justine C.
Matt G.
Ben C.

Winner of the Scaled Division:

Emily B.
Andrew W.
Stephen G.

Congratulations guys!  It was such an amazing event and I can’t wait to do another one sometime next year.  In fact, I can’t wait so much that I pretty much have the blue prints all laid out.

It’s going to be epic,

CG

==

PS:  If you have not yet tried one of “The Best Bar Ever” you really should give it a whirl.  Clean source of protein and it is absurdly delicious!!!  Get some!

24 Nov
by: Published in Uncategorized

The day before Thanksgiving will (tomorrow) will be a “Come one, come all” kind of day for our members!

 

Pre WOD: 25 mins to find:

3RM Back Squat

WOD 1: 5 rounds for time:

5 Burpees
10 Hanging Knee Raises
15 Air Squats
30 Double Unders or 20 Kick Outs

10 minute cap

WOD 2: 5 rounds for time of:

5 Burpees
10 Toes to Bar
15 Air Squats
30 Double Unders

10 minute cap

==

Hi everybody…

We are working our way up in weights and slowly coming to the grand finale of our Back Squat cycle. The remaining schedule will go as follows: This week we are testing our 3RM and the week we have another 5 x 1 next week. The following week we will be testing our 2RM and again follow it up by a 5 x 1 on the following Tuesday. This will put our 1RM test on 12/23 to hopefully you will receive my new 1RM Back Squat present. If you have been good and diligent so far, then I am sure something this holiday season will be a strong one.

Hi Dr. Nick,

CG
==

23 Nov
by: Published in Uncategorized

The day before Thanksgiving will (Wednesday) will be a “Come one, come all” kind of day for our members!

WOD 1: For total time:

100 Calorie Row

Rest 2 minutes

75 Push Press (55/35)

Rest 2 minutes

50 Russian Kettlebell Swings (24/16)

Rest 2 minutes

25 Burpees

Last done 11/25/2012

WOD 2: For total time:

100 Calorie Row

Rest 2 minutes

75 Push Press (65/45)

Rest 2 minutes

50 Russian Kettlebell Swings (32/24)

Rest 2 minutes

25 Burpees

Last done 11/25/2012

==
Merry Monday to all!…

Please note that thanks to Coach Monica, Reebok CrossFit Back Bay will be having classes this Thursday and Friday. Each day will have two classes. The first will be at 8:30 AM and the second will be at 10:00 AM. If you are interested in coming, please come to Box 2 and put your name on the sign-up sheet! We will meet our winning athletes tomorrow and give them a round of applause!

By the way I finished the Hunger Games book and I hope the movie is better,

CG
==

22 Nov
by: Published in Uncategorized

Team WOD: 3000M Row

One partner rows while another partner does:

4 Hang Power Clean (145/90)
6 Front Squats (145/90)
8 Shoulder to Overhead

If the barbell is ever dropped, partners switch

The partner who was rowing will pick up right where the other person left off and start over

==
The games are over…

I would like to once again extend my gratitude to all of the athletes, volunteers, and everyone who helped in one way or another. Thank you everyone for showing up and cheering your fellow gym-goers on! Thank you everyone for bringing food and hanging out! Without each and everyone of you, events like these could not be possible.

Thank you very much,

CG
==

21 Nov
by: Published in Uncategorized

WOD 1:  For time:

Come watch and support those that are doing the Internal Throwdown!!!

 

 

20 Nov
by: Published in Uncategorized

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

 

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between:

10 Front Squats and 10 Thrusters as heavy as possible

(Rest as needed between sets)

WOD 1: For time:

50 Power Clean (at Pre WOD weight)

Every time you put the bar down =

15 Pull Ups
15 Push Ups
15 Sit Ups
15 Air Squats

10 minute time limit

WOD 2: For time:

50 Power Clean (at Pre WOD weight)

Every time you put the bar down =

25 Pull Ups
25 Push Ups
25 Sit Ups
25 Air Squats

10 minute time limit

==

Do you feel that…

The air is still and quiet, but somehow still charged with electricity.  Nerves are twitching as plans and strategies are being made.  The Internal Throwdown is tomorrow all of the workouts save the final 2 have been posted. Get your game face on point and come in ready to kick some ass. If you missed the announcement on Wednesday, please read everything (especially the first part) below!

Please note that these are the workouts that EVERYONE will be doing.  4 of them will come in the morning (the floater happening anytime before 12) and the fifth workout will happen after the afternoon break.  The Scaled Division winner will be based on those 5 workouts whereas the Rx Division will have two final workouts that will be back-to-back and will be revealed after the 5th workout is over.  Please note that I am about 99.991% sure that these are the workouts, but they may change a tiny little bit (including the time limits that were posted with your heat times.  Please keep an eye on the blog for any other information.

Judges and Volunteers:  Please be at the gym by 8:00.  I will be getting there at around 7:30 and should be done pulling my hair out by the time you get there (so don’t be late!).

Athletes:  Please check-in from 8:00 – 8:20.  Workout briefing will happen right at 8:20 with or without you or your teammates.  If you have any questions, please bring them with you.  Everything that we will do are things to which you should have been exposed plenty!  

The competition starts with or without your human body present at 9 AM SHARP!

 

1)  Floater WOD:  Rock Steady:

Each team member selects a static hold and attempts to hold it as long as possible up to 3 minutes:

The holds are:

Top of the Pull Up Hold
Handstand Hold
Bottom of the Squat Hold (95/65)

Scaled:  Everything is the same except the Pull Up Hold will have a red band (male) or a blue band (female) available.  The remainder of the holds will be the exact same

2)  One fiddy:  For time:

50 Burpees onto a plate (45/25)
50 Bench Press (125/65)
50 Pull Ups

 

Each athlete will take one exercise station.  Athletes cannot switch exercise stations.  Only one athlete can work at a time and in order to switch things off, athletes must slap hands to do so.  Time will stop as soon as the final repetition is completed or time expires.

Scaled:  the Pull Up will have a red band (male) or a blue band (female) available and the Bench Press will be at 85 lbs for the guys and 45 for the women.

3)  Two bars and a box:  45 second AMRAP at each station with 15 second rest of transition of:

 

Hang Power Clean or Deadlift (135) (men do HPC and ladies do DL)
Thrusters or Front Squats Squats (95) (men do Thrusters and ladies do FS
Box Jumps (24/20) (male/female)

Scaled:  95 for the HPC and DL.  65 For the Thrusters and Front Squats.  Box Jumps are the same height.

4)  Ballsy:  For time:

 

30 and 45 Wall Balls (20/14) while one partner A holds the top Deadlift position (155/105)
40 and 55 Wall Balls (20/14) while one partner B holds the Front Rack position (155/105)
50 and 65 Wall Balls (20/14) while one partner C holds the top of the Overhead position (155/105)

Scaled:  Wall Balls are at 14 lbs for the men and 10 for the women.  The barbell holds will happen at 100 lbs for the men and 70 for the women

 

5)  Masterbarbeller:  For time:

 

10 Clean and Jerk (135/85)
20 Toes to Bar
10 Snatch (135/85)

Each team only gets 1 bar…and it can never rest on the ground.  30 second penalty rest if it does.

Scaled:  95 for the guys and 65 for the girls.  Instead of Toes to Bar, you guys will do 35 Sit Ups

19 Nov
by: Published in Uncategorized

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Pics from the Southie Showdown competition are up!

Pre WOD:

L-Sit Pull Ups AND L-Sit Chin Ups
False Grip Ring Roll Outs
Wall Facing Wall Runs to the outer thigh or Facing away from the wall Wall Runs to the shoulder

WOD 1: 5 rounds for time of:

15/12 Cal Row
15 Front Squats (95/65)

Last done 4/10/2013

WOD 2: 5 rounds for time of:

15 Cal Row
15 Overhead Squats (95/65)

Last done 4/10/2013

==

Easy reading day…

Not a whole lot to report other than I would appreciate some last minute volunteers and Paleo Potluck foods!  The last sneak peek comes tomorrow!!!

And it totally will not include all barbell movements,

CG

==

 

19 Nov
by: Published in Uncategorized

Please note that these are the workouts that EVERYONE will be doing.  4 of them will come in the morning (the floater happening anytime before 12) and the fifth workout will happen after the afternoon break.  The Scaled Division winner will be based on those 5 workouts whereas the Rx Division will have two final workouts that will be back-to-back and will be revealed after the 5th workout is over.  Please note that I am about 99.991% sure that these are the workouts, but they may change a tiny little bit (including the time limits that were posted with your heat times.  Please keep an eye on the blog for any other information.

Judges and Volunteers:  Please be at the gym by 8:00.  I will be getting there at around 7:30 and should be done pulling my hair out by the time you get there (so don’t be late!).

Athletes:  Please check-in from 8:00 – 8:20.  Workout briefing will happen right at 8:20 with or without you or your teammates.  If you have any questions, please bring them with you.  Everything that we will do are things to which you should have been exposed plenty!  

The competition starts with or without your human body present at 9 AM SHARP!

 

1)  Floater WOD:  Rock Steady:

Each team member selects a static hold and attempts to hold it as long as possible up to 3 minutes:

The holds are:

Top of the Pull Up Hold
Handstand Hold
Bottom of the Squat Hold (95/65)

Scaled:  Everything is the same except the Pull Up Hold will have a red band (male) or a blue band (female) available.  The remainder of the holds will be the exact same

2)  One fiddy:  For time:

50 Burpees onto a plate (45/25)
50 Bench Press (125/65)
50 Pull Ups

 

Each athlete will take one exercise station.  Athletes cannot switch exercise stations.  Only one athlete can work at a time and in order to switch things off, athletes must slap hands to do so.  Time will stop as soon as the final repetition is completed or time expires.

Scaled:  the Pull Up will have a red band (male) or a blue band (female) available and the Bench Press will be at 85 lbs for the guys and 45 for the women.

3)  Two bars and a box:  45 second AMRAP at each station with 15 second rest of transition of:

 

Hang Power Clean or Deadlift (135) (men do HPC and ladies do DL)
Thrusters or Front Squats Squats (95) (men do Thrusters and ladies do FS
Box Jumps (24/20) (male/female)

Scaled:  95 for the HPC and DL.  65 For the Thrusters and Front Squats.  Box Jumps are the same height.

4)  Ballsy:  For time:

 

30 and 45 Wall Balls (20/14) while one partner A holds the top Deadlift position (155/105)
40 and 55 Wall Balls (20/14) while one partner B holds the Front Rack position (155/105)
50 and 65 Wall Balls (20/14) while one partner C holds the top of the Overhead position (155/105)

Scaled:  Wall Balls are at 14 lbs for the men and 10 for the women.  The barbell holds will happen at 100 lbs for the men and 70 for the women

 

5)  Masterbarbeller:  For time:

 

10 Clean and Jerk (135/85)
20 Toes to Bar
10 Snatch (135/85)

Each team only gets 1 bar…and it can never rest on the ground.  30 second penalty rest if it does.

Scaled:  95 for the guys and 65 for the girls.  Instead of Toes to Bar, you guys will do 35 Sit Ups

18 Nov
by: Published in Uncategorized

Internal Throwdown times and heats

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Pre WOD:  20 mins to find heaviest load:

2 Power Clean + 1 Shoulder to Overhead

WOD: Reverse Jackie:

30 Pull Ups
50 Thrusters (45/45)
1000M Row

==

Happy hump day!

A big shut out to everyone who participated in the Spartan Race this past weekend.  If you guys have any pictures you would like me to feature on the blog, please e-mail them to me at gino@reebokcrossfitbackbay.com.  If you haven’t yet signed up as a voluteer, Paleo-Potlucker, or competitor, click on any other links above!  And since you love links so much…

Click here if you have not yet seen the Southie Showdown pictures,

CG

==

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