Author Archive

04 Sep
by: Published in Uncategorized

Team WOD: The CIA Seven: Split up anyhow complete 7 rounds of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

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From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

03 Sep
by: Published in Uncategorized

Pre WOD: EMOTM for 6 minutes:

3 Presses (same weight)
3 Strict Chin Ups

Rest 1 minute

EMOTM for 4 minutes:

30 seconds Bottom of Push Up Hold
30 seconds Bottom of the Squat Hold

Rest 1 minute

EMOTM for 2 minutes:

AMRAP Overhead Hold (same weight as before)
AMRAP Top of the Chin Up Hold

WOD: For time:

20 Burpees then in the remainder of time:

10 Pull Ups
10 Front Squats (95/65)
9 Pull Ups
9 Front Squats (95/65)

Continue this pattern until you complete…

1 Pull Up
10 Front Squat (95/65)

7 minute time limit

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Happy Friday everyone…

Please have a safe and super awesome Labor Day weekend.  I know that the summer is coming to an end and things from here on out are only going to get horriblecolder…horrible, but at least we have this whole month to enjoy.  We have some great WODs coming your way in September and the Paleo Challenge (details almost completed) is coming up quickly.  And because I know you guys really enjoy them, I have remixed some great Thursday workouts for your fitness pleasure this month.  The best is yet to come!!!

And babe won’t it be fine,

CG

==

 

CrFit Oncm liked this post
02 Sep
by: Published in Uncategorized

WOD: For time:

1000M Row
200M Farmer’s Carry (20 x 10M)
800M Run
200M Front Rack Carry (20 x 10M)
100 Double Unders
200M Overhead Carry (20 x 10M)
100 Double Unders
200M Front Rack Carry (20 x 10M)
800M Run
200M Farmer’s Carry (20 x 10M)
1000M Row

==

Adventure racing anyone?…

One of out members is looking to see if you would be interested in either participating or volunteering this Saturday in the Medical Wilderness Adventure Race.  You will be testing your skills in running, biking, canoeing, and orienteering.  She is looking for whole teams, free agents for already made teams, or volunteers.  If interested feel free to contact Hillary I. at medwar.challenge@gmail.com!

Good luck,

CG

==
01 Sep
by: Published in Uncategorized

Pre WOD: 20 minutes for 3 attempts to find:

1RM Deadlift

WOD:  For time:

20 Deadlifts (50% of Pre WOD)
15 Toes to Bar
10 Deadlifts (50% of Pre WOD)
20 Toes to Bar
15 Deadlifts (50% of Pre WOD)
10 Toes to Bar

==

Inspiration time…

Sin Leung:  352 lbs (at 120 lbs body weight…2:43 in the video)

Kimberly Waldor:  518 lbs (at 137 lbs body weight)

Eddie Hall: 1020 lbs  

Zydrunas Savickas:  1155 lbs (on tires)

I gotta beat at least these women,

CG

==

31 Aug
by: Published in Uncategorized

Pre WOD: EMOTM for 6 minutes:

3 – 7 Strict Pull Ups

Spend the rest of the minute in the Handstand Hold

Rest 2 minutes

EMOTM for 6 minutes:

10 Ring Rows

Spend the rest of the minute in the High Plank Position

WOD: 21-15-9 reps for time of:

Power Cleans (105/70)
Wall Balls (20/14)

For every 60 seconds it takes you to complete the workout, perform 15 Double Unders

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Some cool things coming your way…

Not a lot to say today, but I just want you guys to know that Reebok CrossFit Back Bay has some cool things in the works.  I hope you like them!

Enjoy your Tuesday,

CG

==

30 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

Heavy single Hang Power Clean

WOD: 4 min AMRAP of:

200M Run
20 Kettlebell High Pulls (24/16) (10 each arm)
16 Push Ups

Rest 30 seconds

2 min AMRAP of:

Hang Power Cleans (225/135)

Rest 30 seconds

4 min AMRAP of:

200M run
20 Russian Kettlebell Swings (24/16)
4 Reverse Wall Climbs

==

Welcome to almost-September…

Enough people have come up to me already asking about another Paleo Challenge.  Summer is slowly coming to an end and it’s time for all of us to become bitter and angry and a total recluse.  The upside to that is that dieting and not having fun go hand in hand!  Please stay tuned to the blog for more details this week as this will be going up mid-September.

We are going versus,

CG

==

29 Aug
by: Published in Uncategorized

Team WOD: For time: 2 rounds of:

30 Front Squats VS 200M Row
30 Shoulder to Overhead VS 200M Row
30 Back Squats VS 200M Row
30 Thrusters VS 200M Row

Each person has to do everything.

Select your own weights.

==

The rules…

One athlete has the barbell
One athlete has the rower
Those athletes try and complete their tasks as quickly as possible
It’s two rounds so that everyone does everything
You can rest as needed between challenges
You can change weights between the different barbell movements

Good luck,

CG

==

 

 

28 Aug
by: Published in Uncategorized

Team WOD: For time:

21 Thrusters (95/65) (each)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65) (each)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65) (each)
9 Pull Ups (each)

==

RCFBB Summer Social…

Where:  Lawn on the D
When:  3 – 6 PM
Who:  You and your RCFBB peeps
Why:  Because the paleo challenge starts soon

That’s a  pretty good reason why,

CG

==

 

CrFit Oncm liked this post
27 Aug
by: Published in Uncategorized

Pre WOD: 12 min AMRAP of:

5 Shoulder Press
5 Ring Dips
10 Push Press
10 Hanging Shoulder Blade Retractions
30 second High Plank Hold

Press and Push Press happen at the same load and should be increased after each completed round

WOD:  August Baseline 2015 Remix: For time:

1 min AMRAP of:

5 Burpees then Back Squat (115/75) AMRAP

Rest 30 seconds

1 min AMRAP of:

5 Burpees Front Squat (115/75) AMRAP

Rest 30 seconds

Continue until you reach 110 reps

==

Now I know what you are thinking…

What could be better than doing a ton of Burpees?  What could be better than adding a bunch of Front Squats and Back Squats to them?  What could possibly be better than doing those things with some anxiety-inducing speed as you race against the clock?  The answer:  Almost anything.  Almost anything is going to be better than doing today’s workout.  Almost anything will be more relaxing and joyous than today’s WOD.  Almost anything will let you enjoy your summer without walking funny.

Lucky for me you guys are up for almost anything,

CG

==

26 Aug
by: Published in Uncategorized

WOD: 1 round of:

7 Deadlifts (155/105)
7 Handstand Push Ups
7 Power Cleans (155/105)
7 Ring Dips
7 Thrusters (155/105)
7 Pull Ups

Rest 2 minutes

2 rounds of:

6 Deadlifts (135/85)
6 Handstand Push Ups
6 Power Cleans (135/85)
6 Ring Dips
6 Thrusters (135/85)
6 Pull Ups

Rest 2 minutes

3 rounds of:

5 Deadlifts (115/75)
5 Handstand Push Ups
5 Power Cleans (115/75)
5 Ring Dips
5 Thrusters (115/75)
5 Pull Ups

==

It’s my (actual) birthday (again)!!!…

In case you didn’t get me anything, I want you to know that I forgive you (I guess…).  Not just that, but, I got you all a gift:  redemption in the form of fitness.  About a month ago, we did one of our “long” workouts and I had completely overshot it.  A lot of you guys liked it nonetheless, but I still felt like it was a million tads too much.  Today, the reps and rounds have been altered in one way or another, but I am hoping that you guys like it all the same.  That is my gift to you.

Just wait until Christmas,

CG

==

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