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01 Sep
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

6 x 3 Back Squats (all at the same load)

WOD: For max reps:

1 min AMRAP of Over the Box Jump Burpee (24/16)
1 min AMRAP of: Russian Kettlebell Swings (24/16)

Rest 2:00 minutes

Perform the number of Over the Box Jump Burpeess and Russian Kettlebell Swings during the AMRAP, but for time

4 min time limit

==

Once again we have a lot to address…

Here is a list of things to come up on the blog!

  1. New schedule for classes!
  2. New style of programming!
  3. Race Paks…your snacking prayers have been answered
  4. Still need to talk Boston Iron
  5. What the remainder of the year has in store for you guys!

Stay tuned,

CG

==

31 Aug
by: Published in Uncategorized

Rest or recover today…based on your weekend.

==

Hello there…

The gym will be taking a rest day (will be closed) today on Monday September 1st, 2014 due to Labor Day.  If you are in the middle of a fitness emergency, please drop to the floor and do enough Burpees.  How many Burpees are enough you ask?

More than 1!!!,

CG

==

 

Yony Bengtson, Erin Poders liked this post
30 Aug
by: Published in Uncategorized

Team WOD: Alternating every 30 seconds for time:

90 Wall Balls (20/14)
60 Thrusters (95/65)
1000M Row
60 Pull Ups
90 Wall Balls (20/14)

==

Too soon?…

This is my attempt to make things harder from you after yesterday’s picnic of a workout.  However, this workout has both rest and a partner to help you with the work.  I am clearly loosing my edge in my old age.  I imagine this should only take one round per person to finish.  But, in the case that it doesn’t, don’t blame it on me.

I made it as easy as I could,

CG

==

29 Aug
by: Published in Uncategorized

Team WOD: For total time:

100 Calorie Row

Rest 2 minutes

100 Shoulder to Overhead (95/65)

Rest 2 minutes

100 Kettlebell Swings (24/16)

Rest 2 minutes

100 Burpees

Split anyhow

==

This has to be easy…

It’s only a ton of work that needs to be done really, really quickly!  There is even rest included in the fitness to insure that you recover between fitnessing.  You even have a partner to share the work, but not the rest!  Maybe this needs to be made harder…next time.

(Ominously so) Soon,

CG

==

28 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

5RM Front Squat

WOD: For time:

100M Row
10 Shoulder Press (95/65)
100M row
9 Shoulder Press (95/65)

Continue this pattern until you reach

100M Row
1 Shoulder Press (95/65)

13 minute cap

==

Labor day weekend Friday…

I won’t hold you up with the blog!  Just make sure you come in and WOD it up before you go on a three day bender!  Also just before I leave you, the gym will be closed on Monday!

Making today even more important,

CG
==

 

27 Aug
by: Published in Uncategorized

WOD 1: EMOTM for 30 minutes:

First minute: 6-8 Pull Ups Ups
Second minute: 12-15 Sit Ups
Third minute: 1 Shoulder to Overhead

Increase weight every set

Pick a number and stick to it

WOD 2: EMOTM for 30 minutes:

First minute: 3-4 Muscle Ups
Second minute: 6-9 Toes to Bar
Third minute: 1 Shoulder to Overhead

Increase weight every set

Pick a number and stick to it

==

Ugh…what an awful feeling…

It’s like looking into the mirror and the mirror doesn’t want to look back.  That unexplained void  in your chest that produces an echo which can only be described as complete and total sadness.  Yours and mine…the absence of my birthday.  Knowing that we will have to wait until next year to feel like this again.

It’s like the countdown to happiness,

CG

==

Max Summit, Douglas Perry liked this post
26 Aug
by: Published in Uncategorized

Pre WOD:  1 min AMRAP of:

Push Ups

WOD 1: Goode Times!:  For time:

50 Double Unders or 35 Kick Outs
40 Russian Kettlebell Swings (24/16)
30 Hang Power Clean
20 Box Jumps (24/20)
10 Pull Ups or Ring Rows
60 Burpees

WOD 2: BADe Times!:  For time:

100 Double Unders
40 Russian Kettlebell Swings (32/24)
30 Hang Power Clean (135/95)
20 Over the Box Jump (24/20)
10 Chest to Bar Pullups
60 Over the Bar Burpees

==

In the beginning…

There was light and then some other stuff.  After that a bunch of stuff happened, including me.  30 years later and I have only gotten more perfect / awesome / impossibly handsome.  I am just a man who has been lucky enough to come into contact with a wacky, but still genuine group of people (all of you ever).  The downtimes have come, but the realization that I wake up every day and love my life still remains.  And despite the fact that my birthday is the greatest thing that has ever happened to you, you are all the greatest thing that have ever happened to me.

So put up your glass and toast with me!

May I remain as irresponsible
And, if possible, as handsome
May I remain just as loco
And, with any luck, as lucky

May you all benefit from me
In the way I do of you
May we forever enjoy our times together
And something something something,

CG

==

Come drink at Box 2 tonight!!!!!!! (Wednesday night that is!)

25 Aug
by: Published in Uncategorized

WOD 1: 5 rounds for time of:

400M Run
15 Front Squats (95/65)

Last done april 28th

WOD 2:  Nancy:  5 rounds for time of:

400M Run
15 Overhead Squats (95/65)

Last done april 28th

==

How to get two birthday in just three easy steps:

Step 1:  Be born on one day in one country
Step 2A:  Move to another country and age until it is time to get a license
Step 2B:  Get told that with your non-residency status you need what is called a letter of denial to get a license
Step 2C:  Ironically get denied a letter of denial
Step 2D:  Wait a bunch more years until you can apply for your residency
Step 2E:  Go through the application process and find out at the absolute last minute that they changed your birthday as well as your last name…for reasons unknown
Step 2F:  Gladly accept said residency because your visitors visa would have soon expired and who knows how long it would have taken to fix everything
Step 2G:  Have mandatory celebratory party
Step 2H:  Apply for a license again and get it (no letter of denial necessary now)
Step 2I: Receive two letters in the mail addressed to the two different people (different last names and birthdays) who had applied for licenses, but are still both you
Step 2J:  Get accused of fraud in the process
Step 2K:  Go through a surprisignly convoluted process to clarify and rectify the errors
Step 2L:  Realize that that guy didn’t do his job the first time around after two years of thinking this was finally over
Step 2M:   Wait some more
Step 2N:  Finally deal with someone who has both the power, authority, know-how, and sympathy for you and your situation
Step 3:  Realize that here is exactly the point up to which you have just had it with this and claim from that moment on that you have, because you deserve, two birthdays

Easy as birthday cake,

CG

==

 

24 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

5RM Back Squat

WOD 1: 5 rounds for time of:

50 Double Unders or 15 Kick Outs
15 Pull Ups or Ring Rows

10 minute time limit

WOD 2: 3 rounds for time of:

50 Double Unders
5 Muscle Ups

10 minute time limit

==

We are here…

You, me, all of us, but mostly me.  My birthday week is finally upon us!  Tomorrow (birthday# 1) and Wednesday (official birthday) are going to be the greatest days you will share with me.

Until next year that is,

CG

==

24 Aug
by: Published in Uncategorized

image

Hey guys…I just got to the tsongas arena…36 minutes away…

This is badass!!! 

Get yourself over here and watch from the best seats in the house reserved for the members of Reebok crossfit back bay!!!!

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