Author Archive

25 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Coach Erin’s Pre WOD:  15 misn to find:

5RM Touch and Go Push Jerk

WOD 1: For time:

30 Jump Squats
30 Russian Kettlebell Swings (24/16)
30 Push Ups
30 Hang Power Clean (115/75)

1 Reverse Wall Climb for every 30 seconds it takes you to finish your workout up to 15

WOD 2: For time:

20 MedBall Jump Squats
20 Russian Kettlebell Swings (32/24)
20 Handstand Push Ups
20 Hang Power Clean (165/110)

1 Reverse Wall Climb for every 30 seconds it takes you to finish your workout up to 15

Coach Erin’s Post WOD:  5 min AMRAP of:

Farmer’s Carry

Men: 24 KG or higher
Women: 16 KG or harder

==

Allow me to speak candidly…

CrossFit (for whatever reason) has a fantastic masshole barrier.  Those of you that come to the gym know that the people around you are good people.  In addition to that, it is not often we get to have such a large group who all share one similar passion.  If this is your first week at the gym, or if you remember when we only had whiteboards, this party is for you.  And the more people that come, the better it’s going to be.

So get your tickets already!!!,

CG

==

24 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD:  20 mins to complete:

5 x 5 Hang Power Clean

WOD 1: For max reps:

4 minute AMRAP of:

8 Hanging Knee Raises or Toes to Bar
7 Push Press (95/65)
15 Double Unders

Rest 30 seconds

4 minute AMRAP of:

8 Pull Ups
7 Thrusters (95/65)
15 Double Unders

Rest 30 seconds

4 minute AMRAP of:

8 Over the Bar Burpees
7 Power Clean (95/65)
15 Double Unders

==

And another thing…

Please be mindful that we want you to show up to the Gala.  This is not just an opportunity to fund raise for a good cause.  This is also a chance to get to meet your fellow Back Bay members who throw down every single day.  A great occasion to meet the people who just like you, come day in and day out and give it their all for health and fitness.  The setting will be lax and fun and will be a fantastic option to improve the Reebok CrossFit Back Bay community.

More to come tomorrow,

CG

==

23 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: 5 rounds of:

Ring Support or Weighted Dips
Chin Ups
Wall Runs

WOD:  Half and Half:  For time

40 Cal Row
40 Wall Balls (20/14)
20 Cal Row
20 Wall Balls (20/14)
10 Cal Row
10 Wall Balls (20/14)

==

Let’s get some more facts out…

The main idea behind the gala is to raise money for the 3 Point Foundation to build a CrossFit gym for the inner city youth of Boston.  The fact that we can all come together, have a great time, and help out while we do so only makes this a more significant event.  We want to gift these children with something we all love and are passionate about, which is health and fitness.  If you haven’t done so yet, get your ticket.  Come out to support this great cause and much, much more.  The link to buy your tickets is in the top right hand corner of our website!!!

Plus I want to see you all fancy looking,

CG

==

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

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD:  20 mins to find a 5RM of:

Front Squat

WOD 1: 8 min AMRAP of:

1 Power Clean
1 Hang Power Clean
3 Push Ups
1 Power Clean
1 Hang Power Clean
6 Push Ups

Continue this pattern until time expires.

WOD 2: 8 min AMRAP of:

1 Power Clean
1 Hang Power Clean
2 Handstand Push Ups
1 Power Clean
1 Hang Power Clean
4 Handstand Push Ups

Continue this pattern until time expires.

==

I got my tickets!!!…

Guys let’s get real.  The gala was the surprise I was talking about this whole time, except I am a bit late to the party (pun intended).  Let’s get a few facts about this gala out of the way list style:

1)  You should go
2)  You should bring someone
3)  Lori owes me!
4)  It’s for a good cause (the3pointfoundation.org)
5)  This will also be our 3 – year anniversary party

More facts and reasons as to why you should go are headed your way all week long!,

CG

==

 

21 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD 1: For time:

100 Burpees with EMOTM = 5 Power Clean (95/65)

and then…

200 Double Unders with EMOTM 5 Front Squats (95/65)

Team Lullaby: For time:

100 Burpees with EMOTM = 5 Power Snatch (95/65)

and then…

500 Double Unders with EMOTM 5 Overhead Squats

==

Sun?day…

Two days into spring and so far it’s not 90 degrees.  If you or someone you love knows the manager of nature or someone I can talk to, that would be great.  I have a very stern letter demanding a refund for all of this cold I didn’t even order!  It would be one thing if winter were fun in any way / shape / form, but we should be done by now…we broke the record!

What more do you want!!!,

CG

==

20 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD 1: For the least number of sets possible:

100 Thrusters (95/65)
200 Kick Outs
125 Back Squats (95/65)

Team WOD 2: For the least number of sets possible:

125 Thrusters (95/65)
100 Toes to Bar
150 Back Squats (95/65)

==

Hey everyone…

Great workout today.  Perhaps the first weekend WOD that has not gotten a remix this year (same thing for tomorrow).  Please be aware that this is not for time, but instead for minimum number of sets.  If you try and rush through this, you’ll get more sets (a worse score), then if you grit it out as much as you can and really learn how to push that limit.  Find a partner that is also willing to commit to your level of intensity and this will likely be one of the better grinders (not the sandwich) so far this year.

I did it in 1 set…wasn’t too bad,

CG

==

19 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD:  Skill or Mobility for 15.4

WOD 1:  Scaled WOD:  8 min AMRAP of:

3 Push Press (95/65)
3 Power Cleans (115/75)
6 Push Press (95/65)
3 Power Cleans (115/75)
9 Push Press (95/65)
3 Power Cleans (115/75)

After each round add 3 HSPU and after every 3 rounds add 3 Power Cleans

WOD 2:  Rx WOD:   8 min AMRAP of:

3 Handstand Push Ups
3 Power Cleans (185/115)
6 Handstand Push Ups
3 Power Cleans (185/115)
9 Handstand Push Ups
3 Power Cleans (185/115)

After each round add 3 HSPU and after every 3 rounds add 3 Power Cleans

==

Sooooooo much to talk address…

I don’t know where to start.  But I now I don’t want to start now because it’s Friday and we need a whole week for this!  Buy your tickets to the Gala now and don’t wait!  Good luck in 15.4 and I hope you like Box Jumps!

Because I sure don’t,

CG

==

09 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Coach Gino’s PreWOD: EMOTM for 8 minutes:

Odd minutes: 20 second Ring Support Hold and 2 Reverse Wall Climbs
Even minutes: 20 second Ring Support Hold and 10 Push Ups

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

Front Squats (95/65)
Kettlebell Swings (24/16)
Toes to Bar (scale to HKR)

Coach Gino’s Post WOD: 3 x 3 minute rounds of:

ME HS Hold up to 1:30 into ME Ring Dips up to 15 (or 1:30)

==

About three weeks in…

How’s the Paleo Challenge going?!  I see almost everyone is scoring and you guys are also doing really well!  Please keep up the work and hold yourselves accountable.  Some of you out there have certainly raise a lot of money while some of you are still holding strong!!!

Keep it up,

CG

==

08 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: 20 mins to complete:

1-1-1-1-1 reps of: Push Press

WOD:  9 min AMRAP of:

3 Push Press (at 65% of Pre WOD)
3 Cal Row
6 Push Press (at 65% of Pre WOD)
6 Cal Row

Continue pattern until time expires

==

I know I say this a lot…

But please believe me when I say that a really cool event will be coming your way in April.  When…not sure yet.  Where…TBD.  But please start getting pumped now as this even should be huge!

All aboard the hype train,

CG

==

Princess Swanson liked this post
07 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD: For time:

150 Double Unders
135 Sit Ups
120 Push Ups
105 Air Squats
90 Box Jumps (24/20)
75 Pull Ups
60 Walking Lunges
45 Burpees
30 Knees to Elbows
15 HSPU or 30 Push Ups

WOD:  22 Bowens: For time:

100 Double Unders
90 Sit Ups
80 Push Ups
70 Air Squats
60 Box Jumps (24/20)
50 Pull Ups
40 Walking Lunges
30 Burpees
20 Knees to Elbows
10 HSPU

==

WOAH…

Please take advantage of this workout as this will be the first time we have done the individual version of the 22 Bowens workout.  If you haven’t done it solo, give it a whirl.  It’s a heck of a gymnastastic adventure.

I hope you like it,

CG

==

 

 

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