Author Archive

24 Jan
by: Published in Uncategorized

Team WOD 1: 10 alternating minutes of:

10 Pull Ups
10 Ground to Overhead (95/65)
20 Push Ups

Rest 2 minutes then

6 rounds for time of:

10 Pull Ups
10 Ground to OVerhead (95/65)
20 Push Ups

Broken up anyhow

Team WOD 2: 10 alternating minutes of:

3 Muscle Ups
3 Power Snatch (135/85)
10 Handstand Push Ups

Rest 2 minutes then

6 rounds for time of:

3 Muscle Ups
3 Power Snatch (135/85)
10 Handstand Push Ups

Broken up anyhow

==

Photo emergency…

We are running out of photos!!!  If you have any photos you would like to go on the blog, please send them to me at gino@reebokcrossfitbackbay.com.  If you don’t, you can look forward to picture of:

1)  Me
2)  Me at the gym
3)  Me making breakfast
4)  Me coaching people
5)  Me taking a nap

The choice is yours,

CG

==

23 Jan
by: Published in Uncategorized

Team WOD 1: 10 alternating rounds for time of:

12 Deadlift (145/95)
9 Hang Power Clean (145/95)
6 Push Jerk (145/95)

Team WOD 2: For time:

12 Deadlifts (125/75)
11 Hang Power Clean (125/75)
10 Shoulder to Overhead (125/75)

Add 10/5 pounds and subtract 1 rep

11 Deadlifts (135/80)
10 Hang Power Clean (135/80)
9 Shoulder to Overhead (135/80)

Add 10/5 lbs. and subtract 1 rep

Repeat this until you reach

3 Deadlift (225/125)
2 Hang Power Clean (225/125)
1 Shoulder to Overhead (225/125)

==

Lot of grief…

Poor Dan Bailey!  He does Grace unbroken in 71 seconds and all you hear are the people calling him out for his “no-reps”.  Some of those calls are a little close, but think about the following…

30 reps in 71 seconds turns out to be:  1 rep every 2.36 seconds.  How many of those can you do that fast?
It all happened unbroken!!!  Try and just hold the Front Rack for that long or go for 30 unbroken Hang Power Clean at that load
His form got sloppy…his shoulders were going forward, no question about that.  Other than that, he was pretty solid the whole way through!

Whichever way you see it, this is something out of the ordinary.  Think of what weight you would need to have on the bar before you were able to do Grace unbroken in 71 seconds…

65ish for me,

CG

==

22 Jan
by: Published in Uncategorized

Skill:  Hit the hips!!!!

WOD 1:  Grace:  For time:

30 Clean and Jerks (135/95)

WOD 2:  Isabel:  For time:

30 Snatches (135/95)

==

How very simple…

30 reps from the floor to over your head.  The task doesn’t ever appear daunting at first.  The barbell feels lighter and lighter as you go through the warm-up.  Then you have an amazing opening set.  All of a sudden by rep 21 or 22, things start getting hot and heavy…and not in the way you want them to.  However you decide to tackle these workouts today, just make sure you stay focused and pay attention to form.  It will (unquestionably) make all the difference.

And now some videos for your eyeballs pleasures:

Rich Froning doing Isabel at 225 (6:09.?…also sign up for the Opens)
Dan Bailey making Grace look silly (1:01.57)
Becca Voigt and Kris Clever making it look silly…at the mens weight (Kris does it in 7:41)

Don’t feel bad,

CG

==

 

 

 

21 Jan
by: Published in Uncategorized

Pre WOD: 10-8-6-4-2 reps of:

Pendlay Rows
30 seconds of Toes to Bar and 30 seconds of Russias Kettlebell Swings (AHAP) after each set of Pendlay Rows

Increase weights after every set

WOD 3: AM vs PM: 10 min AMRAP of:

10 Box Jumps (24/20)
10 Thrusters (95/65)
10 Kettlebell Swings (24/16)

==

Oh man…

The AM vs PM shenanigans continue and the race is tight enough.  With only two weeks remaining, who knows what will happen!  Only this week and next week remain before we crown a new champion.  Before we get too excited, there are some folks who do not think the competition is fair.  They think that because the PM sessions have “something to shoot for”, that they have a mental advantage over those in the AM session.  To those people I have only one thing to say!!!!!:

YOU ARE PROBABLY RIGHT, BUT DESPITE OF WHEN YOU DO IT, YOU SHOULD BE PUSHING IT AS HARD AS YOU CAN!!!

And just to clarify, I am screaming that,

CG

==

Also please note that the scores are:

AM:  17
PM:  23

20 Jan
by: Published in Uncategorized

Pre WOD: 9 mins of: Coach Gino’s Pre WOD: 2 rounds of:

60 seconds Straddle Leg Raises
60 seconds V Ups
60 seconds High Plank Hold
60 seconds Superman Hold

Rest 1 minute

WOD 1: For time:

20 Push Ups
20 Hanging Knee Raises
20 Double Unders
18 Push Ups
18 Hanging Knee Raises
20 Double Unders
16 Push Ups
16 Hanging Knee Raises
20 Double Unders
14 Push Ups
14 Hanging Knee Raises
20 Double Unders
12 Push Ups
12 Hanging Knee Raises
20 Double Unders

13 min time limit

WOD 2: For time:

10 Handstand Push Ups
10 Toes to Bar
20 Double Unders
9 Handstand Push Ups
9 Toes to Bar
20 Double Unders

Continue this pattern until you reach

1 Handstand Push Up
1 Toes to Bar
20 Double Unders

13 min time limit

Post WOD:  Coach Gino’s Cash out: 8 mins of ring work:

Mix and match as desired:

High Rings: Skin the Cat / Toes to Rings / Archer Pull Ups
Low Rings: Archer Push Ups / RTO Push Ups / Ring Frog Stand (or regular frog / tripod stand)

==

Good times…

I don’t have much to write about, so I will leave you with this:

Q)  How many CrossFitters does it take to change a lightbulb?
A)  1.  It should never take more than one person to do this.  It’s only a lightbulb!

I never said it was going to be a joke,

CG

==

19 Jan
by: Published in Uncategorized

Friendly reminder:  Nutrition meeting tonight at 6:30 in our St. James location.  E-mail erin@reebokcrossfitbackbay.com if you have any questions!

Pre WOD: EMOTM for 16 minutes:

Minute 1: 10 Ring Rows / 5 1-arm Ring Rows
Minute 2: 3 Perfect Front Squats 26×1

Minutes 3 and 4: Mobility

WOD 1: 4 rounds for time of:

25 Wall Balls (20/14)
25 Russian Kettlebell Swings (24/16)

Every time you drop the ball or the bell within a set = 20/15 Cal Row

WOD 2: 4 rounds for time of:

30 Wall Balls (20/14)
25 Russian Kettlebell Swings (32/24)

Every time you drop the ball or the bell within a set = 20/15 Cal Row

==

It’s that time of the year again…

Click here first if you are still lost.  The 2015 CrossFit Games season is now upon us (it’s actually been a few days, but whatevs)!  If you have not been keeping up with the CrossFit Games website, then you should note that there are a few changes coming your way!  Most notably is the fact that there will be an Rx division as well as a scaled division for the workouts.  As to what this means…no one knows yet, but if you have been skittish about signing up for the Opens because you thought they were too hard, then 2015 is your year!  If you thought the Opens were too darn easy (thrusters and burpees?), then 2015 is also your year.  I will keep you guys abreast of any developments as time passes, but all  you need to know is that you can sign up now and it starts in February.

The 26th to be exact,

CG

==

潘正雄, Princess Swanson liked this post
18 Jan
by: Published in Uncategorized

Friendly reminder:  Nutrition meeting tomorrow at 6:30 in St. James.  E-mail erin@reebokcrossfitbackbay.com if you have any questions!

Pre WOD:  20 mins to complete:

5 x 3 Pause (3 seconds) Deadlift

WOD: 3 minute AMRAP of:

15 One Arm Kettlebell Swings (each hand) (24/16)
30 Overhead Lunges (45/25)
60 Double Unders

Rest 1 minute

3 min AMRAP of:

10 One Arm Kettlebell Swings (each hand) (24/16)
20 Overhead Lunges (45/25)
40 Double Unders

Rest 1 minute

3 min AMRAP of:

5 One Arm Kettlebell Swings (each hand) (24/16)
10 Overhead Lunges (45/25)
20 Double Unders

==

Deadlift with a pause…

This time around the Deadlifts will have a three second pause at the bottom of the lift.  This part of the lift also happens to be the least comfortable position.  Sooooooooo…because you have to go through this today, I encourage you to make other people uncomfortable as well.  Anytime someone talks to you, I want you to wait three whole seconds before you reply.  Just the first time…or every time…it’s up to you.  If someone asks you for something, I want you look at them right in the eye and wait three whole seconds before even acknowledging they have even said words.  If at the end of the day someone asks you why you were being so weird, you should lie to them.  No one will take you seriously if you told them you were listening to some nut from the gym.

Hahahaha,

CG

==

潘正雄, Princess Swanson liked this post
17 Jan
by: Published in Uncategorized

Team WOD: For total time:

1 Cal Row
1 Shoulder to Overhead (95/65)
1 Burpee
1 Russian Kettlebell Swings (24/16)
2 Cal Row
2 Shoulder to Overhead (95/65)
2 Burpees
2 Kettlebell Swings (24/16)

Continue this pattern until you reach

15 Cal Row
15 Shoulder to Overhead (95/65)
15 Burpees
15 Kettlebell Swings (24/16)

==

What’s the math on that…

Is the absolute last thing you should be asking yourself.  Just know that it is more than 1 rep, but just shy of 10000000000000000000003 reps.  The answer definitely does not rhyme with “shmwone hundred and twenty”

So don’t worry about it,

CG

==

16 Jan
by: Published in Uncategorized

Team (3) WOD: For time:

5000M Row

1 person rows while the other two split:

50 Burpees
50 Hang Power Clean (95/65)
50 Push Press (95/65)
50 Hanging Knee Raise or Toes to Bar
50 Front Squats (95/65)
50 Kettlebell Swings (24/16)

If the exercises are finished, they are to be started over.

==

Just to be clear…

The workout is not done once the 50 Kettlebell Swings are accomplished.  The workout is over when the 5000M have been rowed!  So if you and your partner high-five each other after putting your Kettlebell down, you might want to check on your third partner who is still rowing and get started back on those Burpees!

Just like I know you like to,

CG

==

Jeff Enger liked this post
15 Jan
by: Published in Uncategorized

Pre WOD:  10 mins of skill:  Coach’s Choice

WOD 1: 7 rounds for maximum output:

10 Thrusters (95/65)
120M Row sprint

Rest as needed

Please note that this is not for time, but instead for MAXIMUM effort

WOD 2: 7 rounds for maximum output:

10 Thrusters (115/75)
200M Row sprint

Rest as needed

Please note that this is not for time, but instead for MAXIMUM effort

==

You already know my feelings about going all out so there isn’t much of a need to cover this once again.  Just acknowledge that if you are going to get the most out of today’s workout, you are going to need to look within yourself and demand that %1 extra that sometimes you are afraid to give…

That was a great, but rather long intro,

CG

==

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