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01 May
by: Published in Uncategorized

Team WOD 1: 14 rounds of alternating 1 min AMRAP of:

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

Team WOD 2: 14 rounds of alternating 1 min AMRAP of:

2 Muscle Ups
3 Power Snatch (135/95)
4 Handstand Push Ups

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Hi everybody!…

Not only is today Saturday, but we are going to have some fantastic weather coming up.  All I can hope for is that it is here to stay.  Not much today, except I want to extend the invitation to you for the Endurance Summer Events Party!  Coach Gala will be heading down to Beantown Pub this upcoming Thursday for a get together with some of the folks that regularly take the endurance class.  If you are one of those folks or would like to get to know some of them, then come on down!

Cheers,

CG

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

Pre WOD:  25 mins to find:

1RM Squat Clean

WOD 3: French Throwdown:

3 min AMRAP of:

Chest to Bar Pull Ups

Rest 1 minute

3 minute AMRAP of:

Wall Balls (20/14)

Goal is to obtain 150 reps anyhow.

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Let me explain…

Today’s workout took me a minute to understand the first time I saw it.  The goal is to do 150 reps by combining as many Chest to Bar Pull Ups you can do in 3 minutes with as many Wall Balls as you can do in 3 minutes.  For example:

If you do 60 Chest to Bar Pull Ups in 3 minutes, you would only have to complete 90 Wall Balls in the second 3 minute portion.

If you do 1 Chest to Bar Pull Up in 3 minutes, you would only have to complete 149 Wall Balls in the second 3 minute portion.

If you are capable of completing 150 reps within those 7 minutes (counting the rest) then post 150 as a score with a time as a comment (good luck!).

If you cannot get 150 reps within those 7 minutes (counting the rest) then post whatever number of reps you get as your score (good luck anyway!).

This workout looks okay, but you know what they say about that,

CG

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29 Apr
by: Published in Uncategorized

Pre WOD: 5 rounds of:

A1) Clean Pull
A2) False Grip Pull Ups

WOD:  3 rounds for time of:

12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead

Each round is heavier than the last

9 minute cap

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Form…

Doing things right takes a ton of practice, precision, and focus.  All of this work is done to refine a skill that will allow you to perform something better than before.  Throwing a good pitch like this one from Drew Storen requires a great deal of skill and makes for a powerful and efficient movement.  It looks good and it’s aesthetically pleasing.  It makes your coaches happy.  However, if you rush through the movement and focus only on lifting heavy rather than correctly, we as coaches will think of something else.

Like this,

CG

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

WOD: For time:

200M Run
5 One Hand Kettlebell Swings (20/12)
5 KB Clean (20/12)
5 KB Squat (20/12)

Repeat KB work on other side

400M Run
10 One Hand Kettlebell Swings (20/12)
10 KB Clean (20/12)
10 KB Squat (20/12)

Repeat KB work on other side

800M Run
15 One Hand Kettlebell Swings (20/12)
15 KB Clean (20/12)
15 KB Squat (20/12)

Repeat KB work on other side

1000M Row
40 Wall Balls (20/14)
500M Row
20 Wall Balls (20/14)
250M Row
10 Wall Balls (20/14)

35 min cap

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Time to get sweaty…

I would like to formally apologize to everyone who does this kinds of workouts over at Box 2.  I know those stairs can significantly alter a workout and have done so many times already.  I’ve never brought it up, but I feel like it was just time to get that off my chest.  I feel a lot better now.  I feel about as good as you are going to feel before the workout.  You, by the end of the workout,   will feel what I felt like keeping that comment in.

And it felt just awful,

CG

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27 Apr
by: Published in Uncategorized

Pre WOD: EMOTM for 7 mins:

5 Press

Rest 3 minutes

EMOTM for 7 mins:

3 Push Press

Rest 3 minutes

EMOTM for 7 minutes:

1 Push Jerk

No failed reps

WOD: In 3 minutes:

Level 1: Accumulate 60 seconds of Ring Support and then alternate between ME Push Ups and Ring Dips as an AMRAP

Level 2: Accumulate 60 seconds of Ring Support and then alternate between ME Push Ups and Ring Dips as an AMRAP

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Coming in hot…

Wrapping up the month with all of the presses we have done so far and then some Push Jerks.  Please note that the heaviest lift for your Press and Push Press should be added as a comment or as additional work on WODIFY, but please record your heaviest Push Jerk as your score for the Strength work.  I know a lot of you are hungry to get some heavy weights overhead and this day is for all of you.  The keys to the Porsche are in your hands and it’s time to take that baby out for a ride.

That last sentence is not the best analogy, but it’ll do,

CG

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

Pre WOD: 30 minutes to complete:

A1) 5-4-3-2-1 reps of Back Squat (each set is heavier than the last)
A2) 14 Jumping Split Squats

WOD: 9-1 reps for time of:

9 Burpees
9 Cal Row

Reset the rower every time

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Monday!!!…

Welcome to the beginning of the of this fantastic week.  We have some Back Squats coming into place today.  ALL of the presses coming in tomorrow.  Wednesday will bring a running+KB work with Rowing+Wall Balls tetrasome.  Thursday will lead off with some Clean Pull work that will be followed up on Friday…which will also be the first day of May!!!

This is going to a sexy week,

CG

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Su RJ liked this post
25 Apr
by: Published in Uncategorized

Team (3) WOD 1: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (75/55)

One person must always have a 25/15 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

Team (3) WOD 2: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (95/65)

One person must always have a 45/35 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

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Sunday sweats…

Let’s get real though…who doesn’t like a little sweat session sometimes?  Sweating feels good and ironically enough it can make you feel clean.  There is just something about getting all hot and bothered during a workout that makes it seem better.  Maybe it’s an animal instinct thing, maybe it’s just trying to get all of the alcohol out of your system.  Whatever your reason for wanting to sweat, they are yours and they can be tied to your personal goals.  I’m cool with that, but I just want to make sure that you and everyone here at Reebok CrossFit Back Bay isn’t missing out on some serious fitness.  If you are shying away from lifting heavy and some high intensity / short duration work you are missing out!!!

My work here is done,

CG

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24 Apr
by: Published in Uncategorized

Regionals WOD Saturday!: For time:

500M Row while another partner does
125 Double Unders (each does both)

50 Deadlifts (275/185) (while partner holds bar in the top of the Deadlift)

50 Toes to Bar (while other partner hangs from the bar)

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Weekend sweat talk…

Also, there is the notion that the more you sweat, the more weight you are losing.  Weight loss is ABSOLUTELY achieved when sweating, but it is NEVER permanent.  Whatever weight is lost through sweat, will be regained the moment rehydration occurs.  Calories just don’t burn at a higher rate because you am sweating.  The work you do is what requires energy, but the sweating you sweat happens automatically (as long as you have the fluids to sacrifice for this autonomous function).

More tomorrow,

CG

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

Pre WOD: 30 minute to find:

2 RM Power Snatch (doesn’t have to be TNG)

WOD: 5 rounds of for as many reps as possible:

1 min AMRAP of:

30 Double Unders
15 Hang Power Sntach (75/55)

Rest 1 minute

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Sweaty yet?…

There is a belief that sweating is a direct result of exercise and that the two are directly and positively related.  That is to say that the more you exercise, the more you sweat.  Picture these two scenarios:

1)  Doing Fran…this past february…outside…in your bathing suit.

Are you going to sweat?  Maybe a tiny bit.  You will likely raise your body temperature and  you certainly got a good workout in, but it may not necessarily lead to sweating in any way.

2)  Sit perfectly still…in your winter jacket…outside…the entire fourth of July weekend.

Are you going to sweat?  Dangerously so!  You will unquestionably raise your body temperature without having done any fitness and you likely turn into an actual puddle of sweat.

The reality is that those two scenarios are not extremes, this is just how the body works.  If you get hot enough to require cooling, then sweating will occur.

No fitness required,

CG

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

Pre WOD: 5 rounds of:

A1) Snatch Pulls
A2) Commando Pull Ups

French Throwdown WOD 2:  10-1 reps for time of:

Deadlifts (choose your own load)
Handstand Push Up

10 min cap

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Let’s talk about sweat baby,

Medically speaking, sweating is the release of liquid from the body’s sweat glands. This liquid contains salt. This process is also called perspiration.  Sweating helps your body stay cool. Sweat is commonly found under the arms, on the feet, and on the palms of the hands.  The amount you sweat depends on how many sweat glands you have.  A person is born with about two to four million sweat glands. The glands start to become fully active during puberty. Women have more sweat glands then men, but men’s glands are more active.  Sweating is controlled by the autonomic nervous system. This is the part of the nervous system that is not under your control. Sweating is the body’s natural way of regulating temperature.

That’s a lot of talk about sweat, but so far none of it has including working out.  How can that possibly be?!

We’ll get it,

CG

==

John Sheehy, Princess Swanson liked this post
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