Author Archive

23 Apr
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Shoulder to Overhead

Go up in weight every 5 minutes

WOD 2: EMOTM for 20 mins:

1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

Go up in weight every 5 minutes

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Rhabdomyolysis:  Signs and symptoms…

PLEASE READ IN ITS ENTIRETY!!!

Pinpointing whether or not you have rhabdo can be a little bit difficult.  Some of the signs and symptoms are vague, but some are definitely outstanding.  You may also not exhibit any issues until later on so it is important to pay attention.

Painful, swollen, bruised, or tender areas of the body
Muscle weakness or trouble moving arms or legs
General feelings of illness
Nausea or vomiting
Confusion, dehydration, fever, or lack of consciousness
Dark-colored urine; reduced or no urine output

If you feel like you have rhabdo, a blood or urine test should be done to confirm it.  Conditions can vary per person, but it is always good to be paying attention.  PLEASE KEEP IN MIND that it is important to know the difference between being sore (really, REALLY sore) and being hurt / having rhabdomyolysis.  Most of the coaches were sore for a week after the 14.5 workout, but we know what it is like to push the limits and what it feels like to be sore.  If you are not yet comfortable with having all of your muscles ache from a punishing workout, then be sure to learn your limits and starting paying attention to how your body reacts to exercise!

With much love,

CG

==

22 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Muscle Ups

or

Chest to Bar Pull Ups / Ring Dips
Split Jerk (work up to 115/75)

WOD: For max number of Push ups: 2 rounds of:

1 min of:

20 Front Squats (95/65)
Push Up AMRAP

Rest 1 minute

1 min of:

20 Hanging Knee Raises
Push Up AMRAP

Rest 1 minute

1 min of:

20 Kettlebell Swings (24/16)
Push Up AMRAP

Rest 1 minute

==

Rhabdomyolysis:  Causes…

If you take a look at the causes of rhabdo you will see some common themes like:

Serious trauma
Some drugs
Serious burns and/or shock

There is another common cause that can target gym goers everywhere:

Extreme muscle strain, especially in someone who is an untrained athlete.  Those of you who are just beginning their CrossFit journeys and haven’t been to a gym in a while, or those of you who are resurrecting your athletic college career (after a 10 year hiatus) are at the greatest risk for inducing rhabdomyolysis.  If you are a stud, you can still get rhabdomyolysis if you push past certain points.

The coaching staff at Reebok CrossFit Back Bay is hyper aware of what proper movement looks like, so when we ask you to take weight off or scale in one way or another, it’s because we love you and we are looking out for you!

With love,

CG

==

 

21 Apr
by: Published in Uncategorized

WOD 1: 5 rounds for time of:

30 Double Unders or 20 Kick Outs
6 Shoulder to Overhead (95/65)
6 Pull Ups
6 Burpees
6 Toes to Bar
6 Push Ups

WOD 2: 5 rounds for time of:

30 Double Unders or 20 Kick Outs
5 Shoulder to Overhead (135/95)
3 Muscle Ups
6 Burpees
9 Toes to Bar
12 Push Ups

==

Let’s define rhabdomyolysis…

Rhabdomyolysis is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage (merriam-webster).  Otherwise known as “Rhabdo”, this condition can come from many sources and affect humans and animals alike.  Despite of causation, the breakdown of muscle tissue can lead to some serious kidney damage and should be taking very seriously.  A while back CrossFit came under fire after an article, CrossFit’s dirty little secret, was published in the Huffington Post.

The reality is that Rhabdomyolysis has never been a secret in the CrossFit community.  CrossFit has been publishing articles with respect to this condidtion since 2005 in order to bring the attention and consideration it deserves.  This is a real and fortunately rare side to pushing your body beyond its limits (especially if you are a beginner)

Proper form, coaching, and self awareness as well as common sense are the best tools to prevent this condition.  Keep an eye out on the blog for the rest of the week as we discuss symptoms and susceptibilities!

Fun stuff,

CG

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20 Apr
by: Published in Uncategorized

PLEASE NOTE THAT THE GYM WILL BE CLOSED TODAY

WOD:  For time:

100 Burpees

==

Hey, at least it is not a marathon…

Speaking of marathons, if you have a moment from this momentous occasion and have wondered what it took to organize an event of this magnitude click here to get a review of the Boston marathon by the numbers.  Good luck to all runners and I hope you guys have a wonderful and safe Marathon Monday!

3, 2, 1…GO!,

CG

==

These are your RCBB runners.  Text  #345678 and then the bib number to receive updates!

Megan Barrows:  26030
Lindsay Durr:  32006
Sean McCue:  31042 (11:25 starting time)
Arielle Ocasio:  27609 
Chad Verry:  31081
Megan Elizabeth Flood:  25899
Michael Gilbert:  35780 (13th year in a row)
Lori Webber:  27372
Dawn Leaness:  17125  (10:25 AM start time)
Lori Carpenter:  30130
Eddie Dzialo:  31233

19 Apr
by: Published in Uncategorized

Please note that the gym will be closed today.  This workout is just being posted in case you have one of everything…

 

Team WOD 1: 5 rounds for time:

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

Both teammates perform all runs

WOD 2:  5 rounds for time of:

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

==

It’s nice out…

Go for a run!  or 5 runs!  As long as you do it while the sidewalks are still available and as long as they don’t amount to something like 26.2 miles.

That would just be wacky,

CG

==

 

18 Apr
by: Published in Uncategorized

Team WOD 1: For time:

100 Pull Ups
00 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 8 Hang Power Clean (155/105)

Team WOD 2: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 8 Hang Power Clean (195/120)

==

We have done this before…

And just in case you were wondering, this workout is not not not not not not not not not not not not easy.

Duodecuple negatives always equal a positive,

CG

==

 

17 Apr
by: Published in Uncategorized

WOD:  For total time:

3 rounds of:

3 Wall Balls (20/14)
3 Pull Ups
3 Kettlebell Swings (24/16)

Rest 1 minute

3 rounds of:

6 Wall Balls (20/14)
6 Pull Ups
6 Kettlebell Swings (24/16)

Rest 1 minute

3 rounds of:

9 Wall Balls (20/14)
9 Pull Ups
9 Kettlebell Swings (24/16)

Rest 1 minute

3 rounds of:

6 Wall Balls (20/14)
6 Pull Ups
6 Kettlebell Swings (24/16)

Rest 1 minute

3 Wall Balls (20/14)
3 Pull Ups
3 Kettlebell Swings (24/16)

==

I was so excited to dole out punishments that I forgot to congratulate you…

Yesterday was the blog’s second birthday.  I am calling it:  “Blirthday:  The comeback sequel / revenge returns special”.  Another year of witty banter and descriptive descriptions of stuves (stuff plural).  Thank you guys for reading along and I hope you are getting as many giggles / super serious information / joy out of it as I get writing them.  You have once again read a book this year!

2014 is already a success,

CG

==

 

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

==

 

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