Author Archive

26 Apr
by: Published in Uncategorized

Pre WOD: 30 minutes to complete:

A1) 5-4-3-2-1 reps of Back Squat (each set is heavier than the last)
A2) 14 Jumping Split Squats

WOD: 9-1 reps for time of:

9 Burpees
9 Cal Row

Reset the rower every time

==

Monday!!!…

Welcome to the beginning of the of this fantastic week.  We have some Back Squats coming into place today.  ALL of the presses coming in tomorrow.  Wednesday will bring a running+KB work with Rowing+Wall Balls tetrasome.  Thursday will lead off with some Clean Pull work that will be followed up on Friday…which will also be the first day of May!!!

This is going to a sexy week,

CG

==

RJ Bonet liked this post
25 Apr
by: Published in Uncategorized

Team (3) WOD 1: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (75/55)

One person must always have a 25/15 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

Team (3) WOD 2: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (95/65)

One person must always have a 45/35 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

==

Sunday sweats…

Let’s get real though…who doesn’t like a little sweat session sometimes?  Sweating feels good and ironically enough it can make you feel clean.  There is just something about getting all hot and bothered during a workout that makes it seem better.  Maybe it’s an animal instinct thing, maybe it’s just trying to get all of the alcohol out of your system.  Whatever your reason for wanting to sweat, they are yours and they can be tied to your personal goals.  I’m cool with that, but I just want to make sure that you and everyone here at Reebok CrossFit Back Bay isn’t missing out on some serious fitness.  If you are shying away from lifting heavy and some high intensity / short duration work you are missing out!!!

My work here is done,

CG

==

 

24 Apr
by: Published in Uncategorized

Regionals WOD Saturday!: For time:

500M Row while another partner does
125 Double Unders (each does both)

50 Deadlifts (275/185) (while partner holds bar in the top of the Deadlift)

50 Toes to Bar (while other partner hangs from the bar)

==

Weekend sweat talk…

Also, there is the notion that the more you sweat, the more weight you are losing.  Weight loss is ABSOLUTELY achieved when sweating, but it is NEVER permanent.  Whatever weight is lost through sweat, will be regained the moment rehydration occurs.  Calories just don’t burn at a higher rate because you am sweating.  The work you do is what requires energy, but the sweating you sweat happens automatically (as long as you have the fluids to sacrifice for this autonomous function).

More tomorrow,

CG

==

Princess Swanson liked this post
23 Apr
by: Published in Uncategorized

Pre WOD: 30 minute to find:

2 RM Power Snatch (doesn’t have to be TNG)

WOD: 5 rounds of for as many reps as possible:

1 min AMRAP of:

30 Double Unders
15 Hang Power Sntach (75/55)

Rest 1 minute

==

Sweaty yet?…

There is a belief that sweating is a direct result of exercise and that the two are directly and positively related.  That is to say that the more you exercise, the more you sweat.  Picture these two scenarios:

1)  Doing Fran…this past february…outside…in your bathing suit.

Are you going to sweat?  Maybe a tiny bit.  You will likely raise your body temperature and  you certainly got a good workout in, but it may not necessarily lead to sweating in any way.

2)  Sit perfectly still…in your winter jacket…outside…the entire fourth of July weekend.

Are you going to sweat?  Dangerously so!  You will unquestionably raise your body temperature without having done any fitness and you likely turn into an actual puddle of sweat.

The reality is that those two scenarios are not extremes, this is just how the body works.  If you get hot enough to require cooling, then sweating will occur.

No fitness required,

CG

==

Princess Swanson liked this post
22 Apr
by: Published in Uncategorized

Pre WOD: 5 rounds of:

A1) Snatch Pulls
A2) Commando Pull Ups

French Throwdown WOD 2:  10-1 reps for time of:

Deadlifts (choose your own load)
Handstand Push Up

10 min cap

==

Let’s talk about sweat baby,

Medically speaking, sweating is the release of liquid from the body’s sweat glands. This liquid contains salt. This process is also called perspiration.  Sweating helps your body stay cool. Sweat is commonly found under the arms, on the feet, and on the palms of the hands.  The amount you sweat depends on how many sweat glands you have.  A person is born with about two to four million sweat glands. The glands start to become fully active during puberty. Women have more sweat glands then men, but men’s glands are more active.  Sweating is controlled by the autonomic nervous system. This is the part of the nervous system that is not under your control. Sweating is the body’s natural way of regulating temperature.

That’s a lot of talk about sweat, but so far none of it has including working out.  How can that possibly be?!

We’ll get it,

CG

==

John Sheehy, Princess Swanson liked this post
21 Apr
by: Published in Uncategorized

WOD: For time:

200M Run

Rest 30 seconds

200M Run
5 Push Ups

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders
25 Russian Kettlebell Swings (24/16)

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders
25 Russian Kettlebell Swings (24/16)
35 Double Unders

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders
25 Russian Kettlebell Swings (24/16)
35 Double Unders
45 Wall Balls (20/14)

Rest 30 seconds

200M Run
5 Push Ups
15 Double Unders
25 Russian Kettlebell Swings (24/16)
35 Double Unders
45 Wall Balls (20/14)
55 Double Unders

40 minute time limit

==

I cannot believe its 4/22 and just now we are going to talk about programming…

As a heads up, this is a rough idea of what the week looks like:

Mon:  Lift Heavy and short WOD
Tue:  Lift Heavy and short WOD
Wed:  Long WOD
Thu:  Gymnastics skill and WOD
Fri:  Oly and WOD

A lot of good feedback has come back and things are going well.  The only major qualm is the following:  You need to lift heavy!  Taking two endurance classes and then doing the long workout on Wednesday is a fantastic way to miss out on some serious fitness.  We are going to talk about this some more tomorrow.

Be ready to get sweaty,

CG

==

20 Apr
by: Published in Uncategorized

Pre WOD:  30 minutes to complete:

A1)  3-3-3-3-3 Overhead Squats
A2) 5 x 4 Box Jumps (high)
A3) 10 Banded Good Mornings

WOD: 4 min AMRAP of:

400M Run with whatever time remains: Burpees to a target

Level 1: 1 plate length higher than reach Level 2: Half length of PVC pipe higher than reach

==

Let’s talk marathon…

In case you missed it, the wettest in recent time and coldest marathon in boston history took place yesterday. The mens winner (Desisa) paced out at 4:56ish.  Sit on that for a moment. The womens victor (Rotich) paced out around 5:31…ummm okay.

Aside from those complete phenoms, we would like to extend our congratulations to all of the Reebok CrossFit Back Bay members who went out there and ran uphill…in the rain.  You guys did amazing and you should feel accomplished.

I tip my hat to you nuts,

CG

==

Gram Tusia liked this post
19 Apr
by: Published in Uncategorized

WOD 1:  For maximum effort:

Sit
Cheer
Be Merry

WOD 2:  For time:

26.2 mile run

==

Some of you…

For the last couple of months, a small crew of members have been training to run the Boston Marathon today.  We here at Reebok CrossFit Back Bay want to wish each and every one of you the best of luck.  You are commended for training for a good cause, logging in your workouts, and reaching for one heck of a goal!  Look out in the stands whilst you run and say hi as you see your classmates and coaches somewhere in the crowd!  Also, post your numbers so that we can stalk you while we crush WOD 1.

!!!!!!!,

CG

==

Jacqui G:  26968

David F:  26481 

18 Apr
by: Published in Uncategorized

Team WOD 1: For time:

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

Every time a person stop, both team members split 7 Hang Power Clean (185/125)

==

Look familiar!?…

It’s been a while since we tackled this beast.  If you and a partner have not thrown yourselves at this WOD yet, you certainly have a treat coming your way.  The real challenge in this workout comes in right from the start and getting through the Pull Ups and Push Ups in the least number of sets is no small feat.  After that, it’s evident that the Sit Ups and Air Squats can be done without having to switch, but in doing so, you are both going to be walking funny.

Typical Sunday,

CG

==

Hey guys…

If you have bib numbers please email them to me at gino@reebokcrossfitbackbay.com to post tomorrow.  So far I only have:

Jacqui G:  26968

David F:  26481

Gram Tusia, Princess Swanson liked this post
17 Apr
by: Published in Uncategorized

Regionals WOD Saturday!: Team Event 6 (2013): For time:

200 Double Unders
50 Handstand Push Ups (while partner holds handstand)
50 Toes to Bar (while partner hangs from the bar)
50 Shoulder to Overhead (160 / 100 lbs)
50 Front Rack Lunges (160/100)

==

This beast…

Some quick research on the Leaderboard will reveal that a home team owns the world record.  CFNE A stopped the clock at an outrageous 7:33!  Some additional research will reveal that the workout you will do today is different then what was contested two years ago.  On one hand, you have 100 more Double Unders.  On the other hand, you have (possibly) fewer lunges and 100% less axle bar.  That is the very definition of a good deal.

At least in CrossFit terms,

CG

==

Page 1 of 10712345...102030...Last »

Contact Us

Map-Drop-Down