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,
WOD 1: For maximum effort:
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.
Jacqui G: 26968
David F: 26481
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)
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.
If you have bib numbers please email them to me at firstname.lastname@example.org to post tomorrow. So far I only have:
Jacqui G: 26968
David F: 26481
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)
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,
Pre WOD: 20 mins to find: 2RM Hang Squat Clean
WOD: For time:
10-8-6-4-2 reps of:
Hang Squat Clean (66 % of Pre WOD)
2 Reverse Wall Climb after each set of Hang Clusters
5 minute time limit
Does anyone know why today is so darn special?!?!?!?!?!?!?!?…
Today is the very happy third anniversary of the blog! Back on 4-17-12, I was asked to post the workout and maybe post some kind of an explanation for it. Over 1000 posts (one post just about every single day since) later and we have talked about almost everything under the sun. Shout out to everyone who reads them and giggles a little bit. Special shout out to everyone who has moved away and still keeps up with the blog every once in a while. I have a lot of fun making it and I am delighted that you have enjoyed reading it.
I hope it keeps getting weird between us,
Front Lever practice
Elevated Straddle Press lean and hold practice
French Throwdown WOD 1: For time:
50 Double Unders
40 Toes to Bar
30 Power Snatch (75/55)
20 Overhead Squats (75/55)
Level 1: 10 min cap
Level 2: 7 min cap
Let’s take a look at the WOD…
50 Double Unders should not be a problem, but if it happens to be, it’s going to be a huge problem. Just like in life, some lessons are just hard to learn, but they are always important! 40 Toes to Bar can be scaled if needed, but there are still 40 of them so break them up early if you know you struggle here. 30 Power Snatches aren’t too bad at that weight as long as you keep using your hips and your grip can last you. 20 Overhead Squats should not be hard, but since you are probably close to red lining it at this point, these may feel more like a 1RM being done 20 times. Either way, set that back and those shoulders and get to work!
WOD: 3 rounds for time of:
20 Double Unders
10 Pull Ups
10 Russian Kettlebell Swings (32/24)
20 Double Unders
10 Wall Balls (20/14)
30 minute timie limit
The French Throwdown 2015…
We just finished the 2015 Opens season and if you were even mildly curious about it, you probably foraged through the leaderboard a little bit. One of the most popular thoughts is this:
“If only I competed in _____ I would’ve totally made it to the games”
Now you have an opportunity to settle that argument once and for all. Are you as fit as the men and women across the pond? For the next three weeks will be testing our fitness and wits in the same fashion as the Opens (Leaderboard and all).
Due to the unpredictability of the competition workouts, these will be schedule on Wednesday, Thursday, or Friday. I’ll give you a heads up the day before and that way you guys can come ready!
Bonne chance à tous,
Pre WOD: 30 minutes to complete:
A1) 5-5-5-5-5 Shoulder Press
A2) 12 Straight Arm Band Pull Downs
Partner WOD: 10 min AMRAP of:
30 seconds of Ring Support Hold
30 seconds of Burpees
Partners alternate rounds
What a gala…
Back Bay knows how to party and if you were there, you certainly had a great time. Drinks were had, pictures were taken, dance moves were unleashed, prices were won, and boat loads of fun were had. If you didn’t get to go, I hope you had fun with your plans as well, but I hope to see you in our next event. Please stay tuned for the credits and if you see these people do give them a high five!
Thanks again to all of you for coming!!!
Thank you to all of the Admins who helped out:
Thank you to Katie Pietrowski (Photography) (these will be available to you later!)
Thank you to Hillary Howlett (Venue Organizer)
Thank you to Mykim – (Video) (will post link tomorrow!)
Thank you to Cherane Wilkerson – (DJ)
Thank you to Stacy Schwartz – (Silent Auction and Raffle)
Thank you to Neil Jacobs – (3PF)
Thank you to Andrew Mirken –(3PF)
Thank you to all of the boys from the (3PF)
Congratulations to Cassandra T. for winning a One Year Membership price!!!
What a gala indeed,
Pre WOD: 35 mins to complete
A1) 1-1-1-1-1-1-1 Front Squats
A2) 10 One Legged Broad Jumps
A3) 10 Barbell Good Mornings
WOD: How many calories can you maintain the following pace:
Level 1: 1100/+700+ CPH
Level 2: 1200+/820+ CPH
You have 5 strokes to find your pace and then the first stroke you pull that is under ypur CPH, you are done.
3 min time limit
So much to address!!!…
This is a list of things we need to talk about and we need to do it really soon! Please keep me honest and make sure I talk about:
1) An everlasting Paleo Challenge.
2) Possible internal throwdown sometime in May.
3) What the programming has in store for you this April.
4) How awesome the Gala was!
And maybe also comment on the weather,
Team WOD 1: 5 rounds for time:
45 Kettlebell Swings (24/16)
35 Pull Ups
WOD 2: Eva: 5 rounds for time of:
30 Kettlebell Swings (32/24)
30 Pull Ups
The gala is going awesome…
Thanks for asking. If you are reading this in the morning and still recovering, then you should probably stay there. If you are ready to go and in the mood to tackle a complete monster of a workout, then head on in. Feel free to deplete yourselves in the WOD only to replete yourselves on brunch. The only thing that I ask of you is that you do not tear your hands! If you need to scale so that you don’t rip, please do so!
It’s mostly because I enjoy high-fiving you guys,