Author Archive

28 May
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

3 attempts of Clean and Jerk (competition rules apply)

WOD: Grace: For time:

30 Clean and Jerks (135/95)


What better day…

With such a Pre WOD and Grace today, there is no better day than today to talk about the weightlifting classes.  Programmed by Coach Justin, the weightlifting classes have 3 levels.  The first level is all about Power Lifting (Squat, Deadlift, and Press) and it’s all about getting stronger.  Levels 2 and 3 deal with Olympic Weightlifting (Clean and Jerk / Snatch) and are all about getting better at these movements and more explosive.  If you have had difficulties with the barbell movements and feel like you need to just work on the basics, there is also the Beginner’s Lifting class that covers certain movements in a step-by-step fashion.  If you have not taken these classes and / or are looking to sharpen your movements, you owe it to yourself to stop by the pain cave at Box 2!

Do it,



27 May
by: Published in Uncategorized

Pre WOD:

Work on Bridges and Deficit HSPU

WOD 1:  April 2012 Baseline:

30 Deadlifts (95/65)
30 Hang Power Clean (95/65)
30 Push Press (95/65)
30 Thrusters (95/65)
30 Burpees

Rest 1 minute between exercises

WOD 2:  April Baseline 2014:

20 Deadlifts (135/95)
20 Hang Power Clean (135/95)
20 Shoulder to Overhead (135/95)
20 Overhead Squats
40 Burpees

Rest 1 minute between exercises


One moment please…

I just want to congratulate Coach Jessa on her performance at the East Regionals competition.  For those of you who were there, you got a clear idea of how impressive that is.  The best athletes of the Eastern Canada and the Northeast region threw down and the competition has never been better.  Tenths of seconds were consistently splitting these top athletes and to do as well as she did, you had to be ON POINT!  Well done Jessa Lemoine.

Very well done,




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26 May
by: Published in Uncategorized

WOD: For time: 4 rounds for time of:

30 Air Squats
10 Pull Ups
30 Superman Extenstions
10 Pull Ups
30 Sit Ups
10 Pull Ups
400M Run



In the off chance that you have not looked at the schedule, I would like to formally invite you to try some of the extra curricular classes that are offered here at Reebok CrossFit Back Bay.  In the coming days, these classes will be featured along with what you are to expect from them if you decide to take them!  If there was ever something that you felt needed some extra attention or work, there is no better time to get started than now!

Get some,



25 May
by: Published in Uncategorized

Pre WOD: 30 mins to complete:

A1) 3 x 20 Hanging Shoulder Blade Retractions
A2) 3 x 20 Plank Shoulder Blade Retractions

B) 5 sets of: 5 Push Press + 2 Push Jerk

Score your heaviest 2 Push Jerks

WOD: 5 rounds for time:

9 Ring Dips
3 Reverse Wall Climbs

This workout is to be done 30 seconds on / 30 second off

15 min time limit


I’ll tell you why…

If you have ever had the thought that your legs are really strong, but you struggle with movements that require your arms, then today is for you.  If you are not capable of completing or excelling at basic body weight movements, then today is for you.  If you have ever wanted to have bigger shoulders or more toned arms, then today is for you.

The reason why we have a monsoon of upper body work is because you need it.  I need it.  She needs it.  This gal and this guy need it.   Everybody needs it.  Your arms are attached to you (right by your chest) and those are some incredibly useful appendages.  Lacking strength in them to do what they were made to do is unjustifiable.




24 May
by: Published in Uncategorized

Memorial Day Monday workout: Team WOD: Murph: For time:

1 mile Run
100 Pull ups
200 Push Ups
300 Air Squats
1 mile Run

Both partners have to run the mile, but the gymnastics can be broken up anyhow

WOD: Murph: For time:

1 mile Run
100 Pull ups
200 Push Ups
300 Air Squats
1 mile Run

If you have a 20 lb. vest available, wear it.


From the Michael Murphy website…

If you do are unaware of the events that took place, please read to completion.

Operation Red Wings
June 28, 2005

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).


OPERATION REDWING KIAs- On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of Operation Red Wing. ON the same say, a QRF of eight Navy SEALs and 8 Army Night Stalkers were also killed when the MH-47 helicopter that they were aboard was shot down by enemy fire in the vicinity of Asadabad, Afghanistan in Kumar Province.

RIP heroes,



23 May
by: Published in Uncategorized

Hero Sunday WOD: Team WOD: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

WOD: Nutts: For time:

10 Handstand Push Ups
15 Deadlift (250/155)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400M Run with a plate (45/25)


From the website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,





22 May
by: Published in Uncategorized

Team WOD: 4 rounds for time of:

10 Thrusters (135/85)
50 Double Unders
250M Row
25 Wall Balls (20/14)
10 Shoulder to Overhead (135/85)
15 Toes to Bar
10 Burpees

Partners alternate exercises each time



I haven’t got much for you today.  Just note that this workout looked a lot different before it was published.  It was only two rounds and it didn’t have Burpees.  It also had 30 Thursters sooooooo…call it even’ish?

Sounds fair and square to me,



21 May
by: Published in Uncategorized

Pre WOD:  25 mins to find heavy single:


WOD: For time:

21-15-9 reps of:

Snatch (50% of Pre WOD)
Wall Balls (20/14)


Jessa Lemoine…

If you guys are unaware, Coach Jessa will be competing individually at the East Regionals competition (today and) this weekend!!!  If you are unbusy (not a word) this weekend, then feel free to drop by the XL Arena and see the best of the best of the Northeast and Eastern Canada throw down.  I would like to wish Coach Jessa the best of luck this weekend and tell her not to forget to breath!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I’ll see you Sunday,



20 May
by: Published in Uncategorized

Pre WOD: Work on:

Bridge Ups
Deficit Handstand Push Ups

WOD: For max completed rounds:

EMOTM for 4 minutes:

3 Muscle Ups
10 Burpees

Rest 2 minutes

EMOTM for 4 minutes:

2 Muscle Ups
8 Burpees

Rest 2 minutes

EMOTM for 4 minutes:

1 Muscle Up
6 Burpees

If you cannot do Muscle Ups, perform double the number of Toes to Bar


Endurance people unite…

And take note that the two 90 minute Endurance classes will be taking place at the Boston Commons today (refer to the picture of the day for location).  If you do not find anyone, feel free to do a warm up jog around the park as they are sure to be around there somewhere.  Please bring sun block, water, and any other gear you feel you may need.  With that said, please note that the Gymnastics class will be cancelled, but the WOD class is still on!

Next week will be on a Saturday,



Gram Tusia, Princess Swanson liked this post
19 May
by: Published in Uncategorized

WOD: Masters Qualifiers 2015 WOD 3: 2 rounds for time of:

1000M Row
50 Thrusters (65/45)
30 Chest to Bar Pull Ups


Get ready for some fun…

The following are the times and age groups for the winners of this workout during the Masters Qualifiers competition for the 2015 CrossFit games:

Gabriel Romero (40-44):  14:54
Bill Grundler (45-49):  14:50
Brian Shockley (50-54):  17:30

Amanda Allen (40-44):  14:52
Chris Perrins (45-49):  17:47
Shellie Eddington (50-54):  19:18

The bad news is that all athletes up until 54 years of age did THE SAME EXACT WORKOUT.  The load on the Thrusters and the Chest-to-Bar standards for Pull Ups was the exact same.

Have a great time,



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