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12 Jul
by: Published in Uncategorized

Team WOD 1: For completed rounds:

5 mins to complete: 100 Burpees

4 mins to complete: 100 Hang Power Cleans (115/75)

3 mins to complete: 100 Russian Kettlebell Swings (24/16)

2 min to complete: 100 Shoulder to Overhead (75/55)

One minute rest between challenges

Team WOD 2: For completed rounds:

5 mins to complete: 125 Burpees

4 mins to complete: 100 Hang Power Cleans (115/75)

3 mins to complete: 100 Russian Kettlebell Swings (32/24)

2 min to complete: 100 Shoulder to Overhead (75/55)

One minute rest between challenges

==

We have had this challenge before…

The first time we did it, I asked for some feedback because I was not sure as far as the rep schemes (whether it would be enough).  Since then, the numbers were moderately adjusted to create a more appropriate challenge.  Please feel free to email me once more with your thoughts about work and rest and if it was too much or not enough.

So I can adjust for the next time,

CG

==

11 Jul
by: Published in Uncategorized

Team WOD: For time:

4000M Row

One partner rows while another partner does:

4 Hang Power Clean (125/80)
6 Front Squats (125/80)
8 Shoulder to Overhead (125/80)

If the barbell is ever dropped, partners will switch activities.  The partner who was rowing will pick up right where the other partner left off.

==

That was easy…

Reading the workout description wasn’t bad at all.  I mean, you started at the top and you worked your way through each word at a nice steady pace.  There were numbers you had to decipher and even instructions to decipher.  Maybe you stopped at some point and thought about how this whole thing would play out.  Fortunately for you, the workout will be very similar to your reading experience.

Except much harder,

CG

==

10 Jul
by: Published in Uncategorized

Skill:  15 mins to find:

Heavy set of 1 Push Jerk

WOD 1: 6 rounds for time of:

20 Push Press (75/55)
20 Front Squats (75/55)

20 min cap

WOD 2: 6 rounds for time of:

20 Push Press (75/55)
20 Overhead Squats (75/55)

20 min cap

==

How now brown cow…

Restless selfies are as good as chow.  It may not appear like this is going somewhere, but believe me it is.  Something, something about rhyming and the moral of this story is the following:  We did this workout a while ago and it is way harder than it looks.

Wizard with words,

CG

==

Yony Bengtson liked this post
09 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Handstand Hold (at least 1:00)
Turkish Get Up
Archer Push Ups

WOD 1: For time:

500M Row
10 Ring Rows
10 Russian Kettlebell Swings (24/16)
400M Row
10 Ring Rows
10 Russian Kettlebell Swings (24/16)
300M Row
10 Ring Rows
10 Russian Kettlebell Swings (24/16)
200M Row
10 Ring Rows
10 Russian Kettlebell Swings (24/16)
100M Row
10 Ring Rows
10 Russian Kettlebell Swings (24/16)

WOD 2: For time:

100M Row
5 Ring Rows
5 Russian Kettlebell Swings (32/24)
200M Row
10 Ring Rows
10 Russian Kettlebell Swings (32/24)
300M Row
15 Ring Rows
15 Russian Kettlebell Swings (32/24)
400M Row
20 Ring Rows
20 Russian Kettlebell Swings (32/24)
500M Row
5 Ring Rows
5 Russian Kettlebell Swings (32/24)

==

Gotta love a good Thursday…

With that said, July is the back half of 2014 and as good a time as any to bring up some serious topics!  Take a deep breath now and hold it…go find your that piece of paper on which you wrote down your New Years resolution…exhale your breath so that you blow the dust off and read what you entered.  Have you tackled that knitting project yet?  Have you started eating less worser / writing gooder / or finally starting your own professional fitness team?  If you can look at yourself in the pair of globular organs in the head through which people and vertebrate animals see then I congratulate you!  Way too better yourself!  If you cannot do so then stop making excuses and get it going in…

/ you are dead to me,

CG

==

08 Jul
by: Published in Uncategorized

WOD: Your choice:

40 Burpees or 400M MedBall Run (20/14)

30 Hang Power Clean (95/65) or 50 Double Unders

40 Burpees or 400M Farmer’s Carry (70/53) (use one KB)

30 Push Press (95/65) or 30 Kettlebell Swings (24/16)

40 Burpees or 50 Ring Rows

30 Deadlifts (95/65) or 30 Kick Outs

20 min time limit

The challenge is 1 min Cal Row. The man and woman who score highest will decide the workout. If there are only men/women in class, the top two will decide.

==

How old are you?…

I am not speaking of age in a temporal fashion, but rather in physiological way!  Does your body (when you aren’t sore) feel just as good or better than when you were younger?  Are you taking the steps and making the personal investments for your future in terms of health and fitness?  Whether you are 50 years old or you still can’t get into certain places after 9 P.M., the need for testing your physical capacity is of the utmost importance.  We here at Reebok CrossFit Back Bay are proud to be training a large number of future power houses as well as a group of 50+ year olds who refuse to be consumed by the ravages of time.  At an age where stepping out becomes more and more difficult, we love our members whose permanent residence lies outside of their comfort zone.

You can make 50 be the new 30,

CG

==

 

07 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Shoulder Press
Hanging Shoulder Blade Retractions
Top of the Chin Up Hold

WOD 1: E2M for 20 minutes:

3 Shoulder to Overhead (135/85)
6 Front Squats (135/85)
6 Pull Ups
9 Sit Ups

WOD 2: E2M for 20 minutes:

2 Front Squats (225/135)
5 Hanstand Push Ups
3 Muscle Ups

==

Decisions, decisions…

After much toiling and after much pondering I have decided to do something about a thing.  This thing will have some type of impact on some people to some degree.  If revealed, this thing should only be taken as seriously as things of a similar nature are.  If for whatever reason, you or someone you know was negatively, positively, or impacted in any other way by this thing, please be sure that something will be done in order to remedy/highlight/reduce/or elevate the situation.   Please be sure that something like this may or may not result in other things that are similar or different in nature from occurring at least once or never again.

I like being specific,

CG

==

Yony Bengtson, Ashly Tanguay liked this post
06 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Hollow Hold
Snatch Balance
Hanging Leg Raise Hold

WOD:  The Hangover Cure:  For time:

500M Row
100 Burpees

Last done on 8/2/2013

==

Welcome back…

After a long weekend that included none of the following:

Not drinking
Not, not, not drinking
Mobilizing
Exercise
Fitness of any variety
Appropriately quality of sleep

This is exactly what you need.  If you were good, then you should be fit enough to do two rounds of this, but what do you say we just do one round and call it a day.

Sounds like a good deal to me,

CG

==

 

05 Jul
by: Published in Uncategorized

Team WOD 1: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges
75 Pull Ups
90 Box Jumps (24/20)
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

30 minute time limit

WOD 2: Reverse 22 Bowens:  For time:

10 Handstand Push Ups (or 20 Push Ups)
20 Knees to Elbows
30 Burpees
40 Walking Lunges
50 Pull Ups
60 Box Jumps (24/20)
70 Air Squats
80 Push Ups
90 Sit Ups
100 Double Unders

30 minute time limit

==

Combine coaches with alcohol…

You are privy to a parade of gymnastics movements that tests just about everything in just about every capacity.  We would normally fashion both levels of this workout as a team event (the second would include a vest), but instead we are bringing the option to do the original solo workout as the WOD 2.  If you haven’t enjoyed these movements for a while (i.e. are good at them), please pick a partner and do the team workout.  There is a ton of work here that will punish (via fitness) those who are not ready for it.

And this is the result ,

CG

==

Andrew Clark, Carlos Bernal liked this post
04 Jul
by: Published in Uncategorized

Team WOD: How far can you go in a 25 min cap:

Fran
Grace
Helen (only one person has to run)
Isabel (from the Hang position if you cannot go from the floor)
Annie
Karen

and then rounds of:

Cindy

==

Happy Birthday Venezuela…

I bet you didn’t know that.  I also bet you didn’t know that the first time we did this workout, the team who got the furthest was 3 Wall Balls away from starting Cindy…but they only had 22 minutes back then.  We are adding 3 more minutes to the madness and asking everyone to come back and get some revenge on this workout.  Though it looks unsurmountable (and it kinda is), things change so quickly with a partner, that you should get through most of this in the time limit.

Buena suerte,

CG

==

 

03 Jul
by: Published in Uncategorized

Happy Birthday America!!!

Please be safe and enjoy the celebrations with your loved ones and everyone around you!!!

Take a day off if you’d like!

If not, then do 1776 reps of something…Like yards of running…with 25 Burpees after every 400M

 

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