Gino Escalante - Reebok CrossFit Back Bay Reebok CrossFit Back Bay

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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

==

17 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:

5 x 1 Back Squats (same load for all sets)

WOD 1: Broken up anyhow:

50 Wall Ball Sit Ups (14/10)
40 Goblet Squats (24/16)
30 Actually Over The Box Jumps (16/12)

WOD 2: Broken up anyhow:

50 Wall Ball Sit Ups (20/14)
40 Goblet Squats (32/24)
30 Actually Over The Box Jumps (20/16)

==

Just in case…

If you haven’t shared / downloaded / tagged / romanticized about the Southie Showdown photos, click here to give them a look!  Also, sign yourself up to volunteer or if you would like to come up with a last minute team for the Internal Throwdown!!!  Also please note that the more food we have, the more food you get to eat, so get your name in for the Paleo Potluck and bring something that is completely scrumdiddlelydumptious!!!

That’s word…trust me,

CG

==

 

16 Nov
by: Published in Uncategorized

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Internal Throwdown times and heats

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

WOD 1: Every 4 minutes for 20 minutes: Post slowest round as your score:

18 Hanging Knee Raises
5 Shoulder to Overhead (95/65)
12 Burpees
5 Shoulder to Overhead (95/65)
6 Pull Ups
5 Shoulder to Overhead (95/65)
18 Russian Kettlebell Swings (24/16)

WOD 2: Every 4 minutes for 20 minutes: Post slowest round as your score:

18 Toes to Bar
5 Shoulder to Overhead (125/80)
12 Burpees
5 Shoulder to Overhead (125/80)
6 Chest to Bar Pull Ups
5 Shoulder to Overhead (125/80)
18 Russian Kettlebell Swings (32/24)

==

Time to toot our horn…

I know you already know, but I am going to tell you anyway.  There were 12 participants from Reebok CrossFit Back Bay who competed in the Southie Showdown!!!

Coach Justin
Coach Bern
Coach Gino
Coach Monica
Sean G.
Wes B.
Dennis T.
Bobby R.
Ben E.
Taylor T.
Justine C.
Taylor S.

Not only did we have a hell of a representation there and a ton of you came up to watch, but Coach Justin and Taylor S. both managed to get on the podium in a very tough competition.  Not only that, but those guys also won the Snatch event outright, lifting more than anyone else.  Not just that, but it was clear that after putting on a clinic as to how you Snatch correctly, the competitors from Reebok CrossFit Back Bay know how to move weight well.  With 270+ competitors, some of the people who competed were moving like a giraffe…on rollerblades…on ice…trying to do Double Unders.  You guys have some great coaches.

That much was very evident,

CG

==

15 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Team WOD:  2 rounds for time:

20 Pull Ups
20 Burpees
20 Wall Balls
20 Box Jumps
20 Kettlebell Swings
20 Hang Power Clean

==

Pics from the Southie Showdown competition are up!

In case you did not read yesterday’s blog, this is where we are with the internal Throwdown:

Unless a total of 5 teams sign up for the Scaled division, then:

  • More spots may open for the Rx division and we may scrap the Scaled competition
  • Those that are doing the Scaled division will have first priority for those spots
  • If there is no Scaled portion, should the Rx competition change?
  • Should there be more workouts?
  • Should the time caps be greater?
  • Should there be two floater workouts?
  • By Monday night, all of these decisions will be made

We shall see by tomorrow how it all goes down,

CG

==

 

14 Nov
by: Published in Uncategorized

From Angelo Gala for those running in this weekend’s Spartan Race:

The team runs @ 10:15am.  Meet up at tasty burger in fenway @ 8:15am for t-shirt distribution.  I will only have everyones requested size…no extras. Leave for spartan race from TB at 8:30 sharp to register and packet pick-up / warm-up.  Post game together…deets on post location that later this week.

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Team WOD 1: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (75/55)

You can only row and/or rest when in the Front Rack position

Team WOD 2: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (95/65)

You can only row and/or rest when in the Front Rack position

==

A lot on my mind…

I feel like Plutarch Heavensbee as the Internal Throwdown approaches.  Just about everything is settled and almost every detail has been polished.  All that remains is for the throwdown to happen and for the rebels to take over the Capitol.  There is only one major concern!!!  There are only three teams signed up for the Scaled competition.  Three teams will not be enough to hold a separate division and therefore something has to give.  Here are the following options:

Unless a total of 5 teams sign up for the Scaled division, then:

1)  More spots may open for the Rx division and we may scrap the Scaled competition
2)  Those that are doing the Scaled division will have first priority for those spots
3)  If there is no Scaled portion, should the Rx competition change?
3a)  Should there be more workouts?
3b)  Should the time caps be greater?
3c)  Should there be two floater workouts?
3d)  Should Katniss leave her thoughts of Peeta behind her forever?
4)  By Monday night, all of these decisions will be made

Give you one guess for which book I am reading,

CG

==

 

13 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

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 5 Front Squats and 5 Thrusters as heavy as possible

(Rest 1:00 between sets)

WOD: For time:

21 Hang Power Clean (at Pre WOD weight)
21 Over the Bar Burpees

Rest 2 minutes

15 Hang Power Clean (at Pre WOD weight)
15 Over the Bar Burpees

Rest 1 minute

9 Hang Power Clean (at Pre WOD weight)
9 Over the Bar Burpees

==

Paleo Challenge results!!!  Drum roll please…

Mike Y. and Bob P. are your 2014 Paleo Challenge Winners!!!  These guys join the healthy and fit version of the Mile Hig Club and I would like everything to give them a round of applause!  Please note that to be eligible, all of the scores had to be in by now.  Out of a possible minimum score of 60, Mike and Bob got only 64 points!  Expect to see some chatter about these two on the blog sometime in the near future!  In the mean time the winners of each got:

1 Case of Fuel For Fire
1 Brand Spanking New RCBB Hoodie
15$ Discount code from Race-Pak.com!!!  (gentleman, email me for that code!)

Congratulations gentleman and thanks to Dan from Race Pak!!!,

CG

==

Internal Throwdown WOD release!!!!:  Two bars and a box:

45 second AMRAP of:

Hang Power Clean or Deadlift (135)

Men will do Hang Power Clean while the ladies perform Deadlifts

Rest 15 seconds and transition to:

45 second AMRAP of:

Thrusters or Front Squats (95)

Men will do Thrusters while the ladies perform Front Squats

Rest 15 seconds and transition to:

45 second AMRAP of:

Box Jumps (24/20)

Men will perform Box Jumps at 24 inches while the ladies will go at 20 inches

Standards: 

The Rx standards are:

Hang Power Clean:  Must be completely upright with elbows beyond the bar while demonstrating control in order for the rep to count.

Deadlift:  Must start with both sides of plates on the ground and demonstrate control with the bar while hips and knees are locked out and shoulders are behind the bar.

Thruster:  Below parallel then overhead with control.  It can be done as a Front Squat and then a Push Press.  You can do a Cluster for the first rep.

Front Squats:  Squat must be below parallel and stand up and demonstrate control until knees and hips are completely locked out.

Box Jump:  You have to jump with both feet and you do have to extend on top of the box.  Demonstrate control while your knees and hips are completely locked out.  You can step down or jump down.

Scaling standards:

All of the same stuff except:

HPC/Deadlift:  95

Thrusters/Back Squats:  85/45

Your team score will be the total number of reps between all three people in all three exercises.

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12 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Internal Throwdown movement standards are written below!!!

Pre WOD:

Barbell Roll Outs
1 Arm Ring Rows
Skin The Cats
Pull Ups

WOD 1: Cindy’ish: For total reps:

4 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

3 minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

2 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

1 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Last done 5/13/14

WOD 2: Mary’ish: For total reps:

4 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

3 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

2 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

1 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Last done 5/13/14

==

Movement standards…

The following are a list of thing you should expect to see at the internal throwdown:

Rx:

Thrusters (135/85)
Overhead Squats (95/65)
Handstand Push Ups
Pull Ups

Scaled:

Thrusters (115/70)
Front Squats (95/65)
Push Ups
Pull Ups (men = red band / women = blue band)

There will not be any Muscle Ups of any form during the internal throw down.  There will be a total of 7 workouts varying in length of time between  1 second and up to (but no more than) 10 minutes.  You will have to qualify for the last two workouts.  If you still have any questions, please feel free to email me at gino@reebokcrossfitbackbay.com!!!

Now sign up and see what you are capable of doing,

CG

==

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