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10 Sep
by: Published in Uncategorized

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2:45 minutes to complete:

10 Pull Ups or Ring Rows
10 Burpees
15 Sit Ups
30 Double Unders or 13 Kick Outs

If you complete it, you can attempt it once more up to 5 rounds.

WOD 2: 2:45 minutes to complete:

3 Muscle Ups
6 Handstand Push Ups
9 Burpees
12 Toes to Bar
30 Double Unders

If you complete it, you can attempt it once more up to 5 rounds.

==

Back to the Pak…

After talking to Dan some more, I realized that some of this stuff has a pretty good discount.  If you have a moment, check out the price difference between what you see on the RacePak site and what you see in other places, including from the site of the product itself.  This is obviously not for everyone, but if you are the kind of person coming into the gym and buying fuel for fire pouches by the handful, some of this stuff may interest you, especially if you like home delivery.

Ending part,

CG

==

Gram Tusia liked this post
09 Sep
by: Published in Uncategorized

Pre WOD:  20 mins for:  Complex 2:

1 Power Clean
2 Hang Power Clean

or

1 Power Snatch
2 Hang Power Snatch

WOD:  DT:  5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Shoulder to Overhead (155/105)

==

From The Associated Press…

MONTESANO, Wash. — Air Force Staff Sgt. Timothy P. Davis, who grew up in Montesano, has been killed in the Oruzgan province of Afghanistan as the result of injuries received from an improvised explosive device.  The Daily World reported Air Force personnel delivered the news of Davis’ death to his mother, Sally Sheldon, at her home in Aberdeen on Friday. Davis’ father, Mike Davis, lives in Ocean Shores. Davis grew up in Montesano.  Timothy Davis had just turned 28 and would have been married for five years next month. He met his wife, Meagan, while training at Fairchild Air Force Base near Spokane. The couple had a 1-year-old son, Timmy Jr.  Meagan Davis told The Daily World by telephone from Spokane on Friday, “My breath has just been taken away. I am still in shock.”  Timothy Davis was assigned to Florida’s Hurlburt Field. He was with the 23rd Special Tactics Squadron.

RIP hero, 

CG

==

08 Sep
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

5 x 4 Back Squats

WOD 1: 4 rounds for time of:

150M Row
15 Wall Balls (20/14)

WOD 2: 5 rounds for time of:

150M Row
15 Wall Balls (20/14)

==

What’s inside the bag?!…

I stood before my bag both amazed and confused.  The cornucopia of items was odd and delicious (the edible ones).  A few bars, powder drink mixes (a la sfh), and even some laundry detergent.  This sundry ensemble of goods led me to the RacePak website, which is race-pak.com (you do need the hyphen unless you are in the market for street car racing accessories, in which case, click here to go to their forums because I have absolutely no advice to give in terms of that).  So if you are looking into some snacks, give it a whirl.

More on the morrow,

CG

==

Gram Tusia, Michael Cahill liked this post
07 Sep
by: Published in Uncategorized

WOD 1: Every 5 minutes for 25 minutes:

400M Row
50 Double Unders or 20 Kick Outs
20 Hanging Knee Raises
15 Russian Kettlebell Swings (24/16)
15 Push Ups

WOD 2: Every 5 minutes for 25 minutes:

500M Row
50 Double Unders
15 Russian Kettlebell Swings (32/24)
12 Toes to Bar
9 Handstand Push Ups

==

Next on my list of things to address…

Snacking!  Specifically through a service called Race-Pak.  A gentleman by the name of Dan just moved back to Boston from London and he dropped in to Reebok CrossFit Back Bay.  Turns out Dan owns a company called Race-Pak that delivers snacks right to your door.  We chit chatted a bit and he told me I should check it out.  Somehow Dan found out that it was my birthday (no idea how) and proceeded to give me a birthday present with some of the stuff offered in the RacePak.  I didn’t get a chance to enjoy the snacks since I was aiming to PR on my BAC, but after the dust settled, I took a look inside my snack bag…

More tomorrow,

CG

==

06 Sep
by: Published in Uncategorized

WOD: For total time: 2 rounds of:

30 Hang Power Snatch (75/55)
30 Burpees

2 rounds of:

40 Thrusters
75 Double Unders

2 rounds of:

60 Wall Balls
500M Row

Broken Up anyhow

==

Sunday…

What I was trying to say yesterday is this:  Try not to get caught up in the rush of things.  Come into the gym today and enjoy it.  Go out and get brunch afterwards!  Spend these few precious weekends with friends, family, and other loved ones.  September and even early October will still have some killer weather to enjoy.  Do so now before winter is here and everyone starts hating everyone again.  I know I will!!!

That is, hate everyone,

CG

==

Orlando Campos Alejandro liked this post
05 Sep
by: Published in Uncategorized

Team WOD 1: 4 rounds of:

200M Run
10 Back Squats (95/65)

4 rounds of:

200M Run
10 Front Squats (95/65)

4 rounds of:

200M Run
10 Plate Lunges (45/25)

Partners do alternating rounds

Team WOD 2: 4 rounds of:

200M Run
10 Back Squats (95/65)

4 rounds of:

200M Run
10 Front Squats (95/65)

4 rounds of:

200M Run
10 Overhead Squats (95/65)

Partners do alternating rounds

==

Hmmm…

The weekend after Labor Day…the official start to the end of the year.  Summer is almost over…but it is still warm out!  Since the influx of people into the city has pretty much happened, by tomorrow we should start seeing Halloween candy and decorations out and about (though I saw them in a Stop & Shop a few weeks ago, which is outrageous!).  By Monday we will be celebrating Thanksgiving and by Tuesday it’ll be Christmas.  By the end of week from now we should be at Valentine’s Day and at that pace it’ll be summer again on Sunday.

Sounds like a great week,

CG

==

 

04 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

3 x 20 Front Squats (1:00 rest between sets)

WOD 1: 3 rounds for time of:

200M Plate Carry (45/25)
14 Push Ups
14 Hanging Knee Raises

WOD 2: 3 rounds for time of:

200M Plate Carry (45/25)
7 Handstand Push Ups
14 Toes to Bar

==

Last thing about the schedule…

Let’s talk gymnastics!  If you have been taking the gymnastics classes here at Reebok CrossFit Back Bay, you should know that some changes have been made to them.  We have started a brand new Muscle Up cycle that will continue for the next few weeks.  As opposed to having two different levels of programming, we have added a third level, in order to bridge the gap a little better for those with beginner, intermediate, and advance levels of skill.

The cycle will rotate around 4 days, two of which are dedicated to pushing strength and skill and two for for pulling strength and skills.  If you stink at pulling, you should do more pulling work and so on.  If you have not tried a gymnastics class yet, they are now being offered up to five times a week, so come try them out since they are super duper easy!

If you have already been sold in developing your gymnastics strength, please be sure to come at least twice a week to insure that your level of exposure is adequate enough for adaptation!

Love it,

CG

==

 

 

Steve Santiago Andujar liked this post
03 Sep
by: Published in Uncategorized

Pre WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups or Muscle Ups (work negative if you dont have them)

WOD 1: 3 rounds for time of:

400M Row
16 Pull Ups or 20 Ring Rows
40 Double Unders

Last done 5/5/14

WOD 2: 3 rounds for time of:

400M Row
4 Muscle Ups
40 Double Unders

Last done 5/5/14

==

More schedule talk…

I know you know, but for those of you that I know who don’t know, the schedule looks very different.  There have been a variety of additions and a few changes here at Reebok CrossFit Back Bay with respect to the class schedule so please be mindful when reserving classes.  These additions and changes were brought by your voices in our anonymous survey earlier this year, so thank you for your feedback.  More mobility, gymnastics, weightlifting, and endurance classes (including the 90 minute classes) have been put in place.  Also your coaches have shifted around so expect to see some fresh faces when taking a class.

One of the other most noticeable changes is the pricing for the gym.  There has never been a better or cheaper time to join Reebok CrossFit Back Bay.  More classes, better prices, same great coaching.

Welcome to RCBB,

CG
==

 

02 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to establish the heaviest load for:

2 Power Clean
1 Hang Power Clean

or

2 Power Snatch
1 Hang Power Snatch

Cannot leg go of the bar

WOD 1: Broken up anyhow for time:

50 Double Unders
40 Wall Balls (20/14)
30 Hanging Knee Raises
20 Burpees

10 minute time limit

WOD 2: Broken up anyhow for time:

120 Double Unders
40 Wall Balls (20/14)
30 Toes to Bar
20 Burpees

10 minute time limit

==

Something is different…

In case you have not already been told, the regularly schedule programming has changed!  The week for a long, long time, will look as follows:

Monday:  A long workout (something a la 20-30 minutes of pace work)
Tuesday:  Heavy Back Squats with a short workout
Wednesday:  Olympic lifting work with a medium size workout
Thursday:  Balance and gymnastics work
Front Squat:  Don’t know why you guys liked it so much, but Front Squat Friday is back for a revengeance!

Weekened workouts will remain as:

eas·y
ˈēzē/
adjective
1.:  achieved without great effort; presenting few difficulties
synonyms: uncomplicated, undemanding, unchallenging, effortless, painless,trouble-free, facile, simple, straightforward, elementary; informaleasy as pie, a piece of cake, child’s play, kids’ stuff, a cinch, no sweat, a breeze, smooth sailing, duck soup, a snap
As possible,
CG
==
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

==

Gram Tusia liked this post
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