Author Archive

09 Apr
by: Published in Uncategorized

Pre WOD:  25 mins to find:

3RM Hang Power Snatch

WOD: 21-15-9 reps for time of:

Wall Balls (20/14)
Hang Power Snatch (75/55)

5 minute time limit

==

We were few…

And we hung out.  And we saw each other almost every day.  And we shared similar passions the same way we shared frustrations.  We coached together.  We worked out together.  We competed together.  We learned together.  We opened and we closed and we dedicated together.  We had meetings and we argued the same way we had parties and we laughed.   And now that you are leaving, we just won’t be “we” without you.

And you will be missed together,

CG

==

08 Apr
by: Published in Uncategorized

To those of you who have purchased a ticket for the Gala this Saturday, please note that you are not being mailed an actual ticket.  We are going to have a guest list at the door with your name on it!!!

Pre WOD: 3 rounds of:

1 minute AMRAP holds of:

Facing Wall Handstand
Tuck Support (on plates or on floor)
Frog Stand

Rest 1 minute

WOD: 3 minutes to complete 3 rounds of:

10 Pull Ups
10 Thrusters (95/65)

If you finish:

3 minutes to complete 3 rounds of:

10 Pull Ups
10 Thrusters (95/65)

If you finish:

3 minutes to complete 3 rounds of:

10 Pull Ups
10 Thrusters (95/65)

==

They are hundreds…

The members that you got to know.  The members that came in and learned something.  The members whose reps were counted (and NO rep’ed).  The members that moved better.  The members who challenged and rewarded.  The members that PR’ed.  The members that lost weight.  The members that hate to see you go because their lives were changed.  You did that.

And they are thankful,

CG

==

 

07 Apr
by: Published in Uncategorized

1%:  Men row:  between 1:55-2:01 Women row between 2:06 and 2:12.  Stay here if you can go faster.  Learn how to pace.

WOD: 12 min AMRAP of:

600M Row
18 Burpees
30 Kettlebell Swings (24/16)

Rest 3 minutes

10 min AMRAP of:

400M Row
12 Burpees
20 Russian Kettlebell Swings (24/16)

Rest 3 minutes

8 min AMRAP of:

200M Row
6 Burpees
10 Russian Kettlebell Swings (24/16)

==

You have to care…

You can know every part of the body.  You can know all the details about every lift.  You can be an amazing athlete.  You can play the best music.  You can be published.  You can be perfect.  None of it matters if you don’t care.

And she cared,

CG

==

06 Apr
by: Published in Uncategorized

1%:  Driving through heels on all of the pressing

Pre WOD: 25 mins to complete:

10 Push Press
5 Strict Pull Ups

9 Push Press
5 Strict Pull Ups

Continue this pattern until you reach:

1 Push Press
5 Strict Pull Ups

Increase loads after each set

 

WOD: 3 rounds of:

1 min AMRAP of: Alternating bottoms up Kettlebell Press
1 min AMRAP of: Ring Rows
1 min AMRAP of: Double Unders

Rest 1 minute

==

We were asked to pose…

A book called “Dancers among us” came out a few years back.  Former RCFBB member, Lisa Cole is the dancer / barbell of focus and she asked the coaching staff to help her out in her shoot.  Coach Justin, Erin, and I were subbing in as models (the super kind).  Just some of the quirky things Coach Erin did at Reebok CrossFit Back Bay.

They got our good side,

CG

==

 

05 Apr
by: Published in Uncategorized

1%:  Driving your knees out in every Squat

Pre WOD:

A) 25 mins to complete: 1-1-1-1-1-1-1 Back Squats

and then 3 sets of:

B1) 6 Box Jumps (as high as possible)
B2) 12 Banded Good Mornings
B3) 18 Calf Raises (from a 45 lb plate)

WOD: 2 min AMRAP of:

Back Squats (95/65)

You only have two attempts to accumulate reps.

==

We have a lot to talk about…

But no matter more important than the following:  Coach Erin will be breaking all of our hearts and moving on to greener pastures.  This Friday will be Coach Erin’s last day of work here at Reebok CrossFit Back Bay and she has asked me to post her schedule so that if you would like to take her class or drop by to high-five her and wish her a farewell, you will know where to find her.

Monday:  2PM (student WOD) / 5 PM WOD / 6 PM WOD / 7 PM Fundamentals 8 PM Gymnastics (all at St. James)
Tuesday:  630 AM Endurance / 730 AM Fundamentals (at St. James) 11 AM WOD / 12 PM WOD (at Columbus)
Wednesday:  530 AM Endurance / 630 AM Fundamentals / 730 AM Gymnastics / 830 AM Endurance (all at St. James)
Thursday:  1 PM – 7 PM WOD / 8 PM Lifting (all at Columbus)
Friday:  530 PM WOD / 630 PM Fundamentals / 730 PM WOD (all at St. James)

Drop by and wish her good luck!,

CG

==

04 Apr
by: Published in Uncategorized

Versus WOD:  For maximum victory:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Russian Kettlebell Swings (24/16)

Rest 30 seconds

Repeat at 60/60 and then 90/90

==

Even less time to waste!!!

I know we talked about it yesterday and I hope I got through to your pretty face, but if you have not purchased your Gala ticket, today is the last day!!!!!  We will not be selling tickets at the door!!!

Click it right now!!!,

CG

==

Princess Swanson liked this post
03 Apr
by: Published in Uncategorized

Regionals WOD Saturday!: Team Event 6 (2011): For time:

50 Cal Row
60 Burpees onto a 45# plate
60 Ground to Overhead with 2DB (45/35)
60 Toes to bar
100 Lunges (45/25)
400M Run (both people run)

==

No time to waste!!!…

I cannot talk about all of the things we need to discuss.  Today is April 4th, which means you have only today and tomorrow to buy your Gala tickets!  Stop waiting and get it done!  I want to see your pretty face there!!!

Click it!,

CG

==

Gram Tusia, Princess Swanson liked this post
02 Apr
by: Published in Uncategorized

WOD: Dork: For time:

33 Back Squats (225/155)
15 Burpees
33 Deadlifts (225/155)
15 Burpees
33 Kettlebell Swings (32/24)
15 Burpees

==

Michael “Dork” Kennedy…

Michael Kennedy and Lt. Edward Walsh passed away last year during while working a fire in Boston last year.  This workout is dedicated to these two heroes along with everyone who puts themselves and their lives on the line in the name of public service.  Our thoughts and prayers are with their families.

RIP heroes,

CG

==

01 Apr
by: Published in Uncategorized

Pre WOD:  Angelo’s Choice:  3 rounds of:

4 Man Makers (Push Up Row Push Up Row Squat Clean Thruster)

Rest 1 minute

WOD 1: 10 – 1 reps for time of:

Cal Row
Push Ups

For every 30 seconds it takes your to finish the workout = 2 Burpee Box Jumps up to 20 reps

WOD 2: 1-10 reps for time of:

Cal Row
Ring Push Ups

For every 30 seconds it takes your to finish the workout = 3 Burpee Box Jumps with no limit

Post WOD:  Angelo’s choice:

1000M Row at cool down pace with 5 Strict Pull Ups every 250M Row

==

 

 

31 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in…it’s the last and final day!!!)

WOD:  Heavy SPOOKY:  6 rounds for time of:

10 Sumo Deadlift High Pool (155/105)
10 Power Clean (165/115)
10 Overhead Squats (175/125)
10 Overhead Lunges (185/135)
10 Back Squats (195/145)
10 Y Poosh Press (225/155)

==

There is one more definition…

Something you do when you really didn’t expect it even though it is not Halloween.  In addition to that I would like to give everyone some French fishes!!!

???,

CG

==

Princess Swanson liked this post
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