Author Archive

21 Jan
by: Published in Uncategorized

GS: 10 minEMOTM:

2-4 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
30 Double Unders

WOD: For total time:

3 rounds for time of:

15 Deadlifts (155/105)
10 Push Ups
5 Pull Ups

Rest 1 minute

For time: 15 Thrusters (135/85)

Rest 1 minute

3 rounds for time of:

10 Power Clean (95/65)
10 Burpees

15 mins total cap

==

24 hours down…

Join us here to ask questions, recipes, and stories.

Several more to go,

CG

==

 

20 Jan
by: Published in Uncategorized

GS: EMOTM for 10 minutes:

10-12 Toes to Bar
10-12 Bounding Box Jumps

WOD: EMOTM for 4 minutes:

5 Power Clean (115/75)
7 Wall Balls (20/14)

Rest 2 minutes

EMOTM for 4 minutes:

7 Power Clean (115/75)
9 Wall Balls (20/14)

Rest 2 minutes

EMOTM for 4 minutes:

9 Power Clean (115/75)
11 Wall Balls (20/14)

==

Mardi…

“The ultimate paleo challenge for max total globe domination 2014″ is officially (if you are reading this on Tuesday) under way!  You and your compatriots are alone in this uphill battle we like to call getting healthier.  If you still haven’t signed up for the challenge, please read everything here and here and sign up here.  Whilst I have your attention, YOU DON’T HAVE TO SIGN UP FOR THE SEMINARS!  JUST SHOW UP!  BRING FRIENDS!  BRING QUESTIONS!  BRING …tears of sadness because you won’t enjoy yourself at all.  Just be sure to stay on top of the blog and take it one day at a time.  Like in CrossFit, this challenge won’t be as hard as it sounds…

Merde,

CG

==

 

19 Jan
by: Published in Uncategorized

image

Strength:  25 mins to find:

20RM Hang Power Clean (+5lbs)
20RM Thrusters (+5lbs)

WOD 1:  5 rounds for time of:

30 Double Unders or 15 Kick Outs
10 Pull Ups

WOD 2:  5 rounds for time of:

40 Double Unders
10 Unbroken Chest to Bar Pull Ups

==

Bad news Monday…

Pats lost? Check. 20RM for Thrusters? Check. Monday? Check. Palo challenge starts tomorrow and you kinda forgot about it so tonight you sorta have to go all out? Check.

On the plus side, Aloe Blacc wrote a song about me,

CG
==

18 Jan
by: Published in Uncategorized

image

Team WOD:  14 min AMRAP of:

40M KB Farmers Carry (10M each length)
20M Walking Lunge (10M Each length)

60M = 1 rep

Partners get either 2 Kettlebells or 1 plate.  Select your own loads.

When resting, the Kettlebells must be held in the hang and the plate must be held overhead.

Partners can switch implements any time, but when one person drops, you have to stop.

After the AMRAP:

50 Weighted Burpees with plate
80 Kettlebell Swings with one of the Kettlebells

==

Sunday Funday…

A few things to cover for this upcoming week. Let’s make a list!!!!

1)  Sign up for the Opens!!!!
2)  Paleo challenge starts Tuesday!!!  Sign up here
3)  Paleo 101 seminar on Saturday at box 1 (2 PM)
4)  Paleo 201 seminar on Sunday at box 1 (1 PM)
5)  You don’t have to sign up for the seminars. Just show up and bring a friend!!!
6)  If you have any questions about the challenge (that weren’t covered in the links above) please feel free to email me at gino@reebokcrossfitbackbay.com
7)  Seven…….

Have one lovely day,

CG
==

17 Jan
by: Published in Uncategorized

Versus WOD: First person to get to 7 points wins

1 point = 200M Row

You must first do…

30 Wall Balls (20/14)
30 Burpees
30 Power Cleans (95/65)
30 Shoulder to Overhead (95/65)
30 Pull Ups

…in order to attempt the row

==

You and a “friend”…

This style workout has been done a few times in the past except the score was up to 5.  This time around, the winning score will be of 7!  Who knows how much more fitness will happen when you throw the rule book out of the window like that!!!  A score of 7 will make you retest your limits of exercising to a whole new level!  I love the drama!!!

ET TU PARTNER,

CG

==

16 Jan
by: Published in Uncategorized

WOD:  DT:  5 rounds for time of:

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

12 min cap

==

From the CrossFit.com website…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

RIP hero,

CG

==

15 Jan
by: Published in Uncategorized

Strength:  25 mins for 2 attempts of:

20RM Front Squat (try for 5+ lbs)
20RM Push Press (try for 5+ lbs)

WOD 1: For time:

30 Power Clean (135/95)
30 Bupees
30 Pull Ups

7 min cap

WOD 2: For time:

30 Power Clean (135/95)
30 Bupees onto a 45 lb plate
30 Chest to Bar Pull Ups

7 min cap

==

Paleo challenge information…

Click here for the paleo challenge information.  Please read everything in there.  The format will be the same as the last one:  stars = good = I will like you more = if you win, we get married.  If this is your first time doing “the ultimate paleo challenge for max total globe domination 2014″ then please read all of the rules as well as the “Definitive guide to a cheat meal“.  Just like we did lasts year, feel free to email me any questions (gino@reebokcrossfitbackbay.com) and they will be answered on the blog.  And before we get started, no, gum is not paleo!

Married = I will high five you,

CG

==

 

14 Jan
by: Published in Uncategorized

GS: EMOTM for 10 minutes:

Odd: 2-4 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
Even: 7 -12 AFAP Burpees

AFAP = as fast as possible

WOD 1: For time:

11-1 reps of:

WOD 2: For time:

11-1 reps of:

Push Jerk (155/105)
Chest to Bar Pull Ups

12 min cap

Push Press (choose your own load)
Pull Ups

12 min cap

==

January 8th…

I am pretty sure that January 8th was the last time we did this workout.  We may have done this at some other point in 2013, but I am also pretty sure there is no actual way of figuring that out.  This classic push/pull combo will be a fabulous way to retest yourself after having done a few hundred workouts since last year.  If this will be the first time you will be doing this WOD, please do not buckle up nor wear a helmet.  It can be terribly inconvenient for when exercising

Zinger,

CG

==

13 Jan
by: Published in Uncategorized

GS:  EMOTM for 10 minutes:

10-12 Toes to Bar or 30 second Hanging Knee Raise Hold
10-12 Bounding Box Jumps

WOD 1:  EMOTM for 20 minutes:

Odd:  4 Front Rack Lunges + 2 Front Squat
Even:  8 Burpees

WOD 2:  EMOTM for 20 minutes:

Odd:  2 x 2 Front Rack Lunges + 1 Front Squat
Even:  8 Burpees to a height of 6+ inches

==

Confused?…

In WOD 1 you do four Lunges and then 2 Front Squats.  In WOD 2 you do 2 Lunges and then 1 Front Squat twice.  Select your own loads and enjoy your personal adventures!  In other news, there aren’t many other news.

It’s a slow Tuesday,

CG

==

 

12 Jan
by: Published in Uncategorized

GS:  2 attempts to find a 20RM of:

Back Squat
Shoulder Press

Try and add 5 lbs from last week

WOD 1: 1 min AMRAP of:

Thrusters (135/85)

1 min AMRAP of:

Wall Balls (20/14)

Rest 1 minute

For time: The number of Thrusters and Wall Balls achieved in the two 1 min AMRAPs

WOD 2: 1 min AMRAP of:

Power Snatch (135/95)

1 min AMRAP of:

Overhead Squat (135/95)

Rest 1 minute

For time: The number of Power Snatch and Overhead Squat reps achieved in the two 1 min AMRAPs

==

I feel like a rockstar…

When a performer gives thanks to his fans for giving him the opportunity to make his dream a reality, the words are often unappreciated.  Without the fans, the performer doesn’t have the drive to present.  Without the fans, the performer doesn’t have the platform to share his passion.  Without the fans, the performer doesn’t have the means to achieve his dreams.

Without each of our members, the staff at Reebok CrossFit Back Bay would not be able to do what it does.  Without you guys, our dreams and wishes of helping others would not be a reality.  Without you being a part of our gym, there wouldn’t be a gym at all.  Thank you all for everything these past two years and I hope you come along with us on this fitness journey for many more years to come.

Let the show go on,

CG

==

 

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