Author Archive

26 Jan
by: Published in Uncategorized

Strength:  25 min to find:

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

WOD 1: In 6 minutes:

400M Row then AMRAP of:

13 Push Ups
17 Russian Kettlebell Swings (24/16)
10 Burpees

WOD 2: In 6 minutes:

500M Row (Damper set to 10) and then AMRAP of:

20 Push Ups
20 Russian Kettlebell Swings (32/24)
10 Burpee Toes to Bar

==

Dear Summer…

It seems like just yesterday I was in your warm embrace.  Days were longer and nights were more welcoming.  Nothing seemed out of question when you were still around.  Now you are gone and I miss you.  Days go by and I just pretend to like your sister winter when in my heart of hearts, all I do is think about you.

I hope we meet again soon,

CG

==

 

25 Jan
by: Published in Uncategorized

Team WOD 1: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (95/65)
200 Double Unders

or

150 Kick Outs

Partners switch after every round

Team WOD 2: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (135/95)
300 Double Unders

Partners switch after every round

==

Sunday funday…

Thank you to everyone that came to the Paleo 101 talk.  You guys had some really great questions.  Paleo 201 talk will take place at Box 1 today (Sunday) at 1 PM.  Feel free to bring your questions and your friends and be ready to get down to business.

See you guys there,

CG

==

25 Jan
by: Published in Uncategorized

WOD 1:  For time:

50 Front Squats (95/65)
50 Back Squats (95/65)
50 Burpees

2 Burpees every minute during the Squats

WOD 2:  For time:

50 Overhead Squats (95/65)
50 Front Squats (95/65)
50 Back Squats (95/65)

2 Burpees every 30 seconds

==

I have some other news for you…

In case your plans fell through for the competition this weekend, Reebok CrossFit Back Bay will be hosting two paleo seminars.  Paleo 101 will be at 2 PM on Saturday at Box 1 and the new Paleo 201 presentation will take place at 1 PM at Box 1 as well.  You do not have to sign up to attend.  Just show up and bring an open mind and a friend.

Get your learn on,

CG

==

23 Jan
by: Published in Uncategorized

GS: 10 min EMOTM:

Odd: 2-4 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
Even: 9-12 AFAP Burpees

WOD 1: EMOTM until you cannot do 5 Burpees:

1 Front Squat (115/75)
5 Burpees

The next minute do 2 Front Squats and then 5 Burpees. Contiue this patternuntil you cannot complete the 5 Burpees in time.

WOD 2: EMOTM until you cannot do 5 Burpees:

1 Overhead Squat (115/75)
5 Burpees

The next minute do 2 Overhead Squats and then 5 Burpees. Contiue this patternuntil you cannot complete the 5 Burpees in time.

==

Like the other…

If you don’t have plans this weekend, I have some news for you!  The Kill Cliff East Coast Championships will be happening Saturday and Sunday.  From what I have heard, tickets will be sold at the door for 40 dollars, but don’t quote me on that.  If your plans this weekend include the couch and not getting up from it, then I have some news for you!  The Kill Cliff East Coast Championships will be broadcast live online.  Click here for that link.

Coach Jessa and Brendan will be competing!,

CG

==

 

22 Jan
by: Published in WODs

Strength:  25 mins to find:

20RM Back Squat
20RM Shoulder Press

WOD: For time: 3rd On Ramp workout:

21-15-9 reps of:

Wall Balls (20/14)
Kettlebell Swings (24/16)
Burpees

9 min cap

==

Join me…

The ultimate paleo challenge for max total globe domination 2014” facebook page is up and running.  Use this to share your favorite damn-near cheating paleo recipes and other tips and tricks.  If it takes a village to raise a child, then imagine what a facebook group can d0!!!  Also, if you have any questions, feel free to post them up and they will be answered in 365 days or less!

Now that’s service,

CG

==

 

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

==

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