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06 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD 1: For time:

90 Power Clean (95/65)
90 Burpees
90 Shoulder to Overhead (75/55)
90 Pull Ups
90 Front Squats (95/65)
90 Sit Ups

Partners alternate every 90 seconds

Team WOD 2: For time:

90 Power Clean (135/95)
90 Burpees
90 Shoulder to Overhead (95/65)
90 Pull Ups
90 Front Squats (135/95)
90 Toes to Bar

Partners alternate every 90 seconds

==

90…

At least it’s not 100!!!

90,

CG

==

Princess Swanson liked this post
05 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: Opens skill and/or mobility

WOD 1: 15.2 scaled:  2 rounds of:

6 Overhead Squats (65/45)
6 Pull Ups

3 minute time limit

If you finish all your work…

2 rounds of:

8 Overhead Squats (65/45)
8 Pull Ups

3 minute time limit

If you finish all your work…keep following this pattern until you are no longer capable of doing so.

WOD 2: 15.2 Rx:  14.2:  2 rounds of:

10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups

3 minute time limit

If you finish all your work…

2 rounds of:

12 Overhead Squats (95/65)
12 Chest to Bar Pull Ups

3 minute time limit

If you finish all your work…keep following this pattern until you are no longer capable of doing so.

==

GUYS!!!!!!,

Do you want to be in a RCBB video?  Mykim D. will be visiting certain classes all next week (March 9th-15th) to get footage of the coach and the class.  Here are the times and days so you can mentally prepare!

LAUREN:  Sunday March 8th; On Ramp 12pm Box 1
JESSA: Tuesday March 10th; Fundamentals 5pm Box 1
JUSTIN: Wednesday March 11th; Lifting 5pm Box 2
ANGELO: Wednesday March 11th; Yoga 730pm Box 1 (promote for attendance)
MONICA: Thursday March 12th; Comp Class 3pm-5pm Box 2
ANGELO: Thursday March 12th; 630pm Endurance Box 1
GINO: Thursday March 12th; 8pm Gymnastics Box 1 (promote for attendance)
ERIN: Friday March 13th; 530pm WOD Box 1
BERN: Friday March 14th; 7pm Class Box 2 APRES
I am going to look GOOD,
CG
==

PS…may the WODs be ever in your favor!

Princess Swanson liked this post
04 Mar
by: Published in Uncategorized

Pre WOD: 5 rounds of:

Bottom of Ring Support
Weighted Chin Ups
Wall Runs

WOD: 10 min AMRAP of:

3 x 1 Hang Power Clean + 2 Shoulder to Overhead
10 Pull Ups
25 Double Unders

Select any load that where you can do all 9 lifts unbroken

==

March has gotten away from me…

With all of this excitement in the air about the Opens, things have just gotten away from me so far.  However, I promise I will get back on track here!  I shall do so starting today!  The following are the things happening this March at le gym (because I am fancy):

All new weekend workou…wait that’s not true.  A few of them are repeats, but they are definitely outstanding.
Wednesdays we will be having a functional movement class (click here for more information).
Fridays we are doing the Opens workout.
Saturdays at 3:30 people will be gathering at Box 2 to watch the Opens workout go down (you guys rock!).

Most importantly the weather is…shhhh.

I don’t want to jinx it,

CG

==

 

03 Mar
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

3-3-3-3-3 reps of: Deadlift

WOD 1: 90 second AMRAP of:

Wall Balls

However, you only have two attempts.

90 second AMRAP of:

Russian Kettlebell Swings (24/16)

However, you only have two attempts.

0-50 reps = 1000M Row
51-75 reps = 750M Row
76-100 reps = 500M Row
101 reps + = 250M Row

WOD 2: 90 second AMRAP of:

Wall Balls

However, you only have two attempts.

90 second AMRAP of:

Russian Kettlebell Swings (32/24)

However, you only have two attempts.

0-75 reps = 1000M Row
76-100 reps = 750M Row
101 – 125 reps = 500M Row
126 + reps = 250M Row

==

Heads up…

We are going to be piloting a new class starting this week. Here are the details:
1. Class will be held at 12pm and 630pm for 5 weeks
2. Limited to 5 people
3. Required to go through a FMS (functional movement screen) prior to starting
4. Contact Lauren to register for both!
Here is the class description:
The same principles involved in rehab of patients with injuries apply in performance enhancement and durability in athletics. When an athlete defaults to ineffective positions and movement patterns, it has a direct correlation on muscle output. The goal of this class is to improve an athletes performance by improving range of motion, stability, creating more optimal movement patterns and decrease injury risk by delaying fatigue. This class will run for 5 weeks, each week training will focus around a different movement related topic and how it relates to Crossfit.
Get it done,
CG
==
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02 Mar
by: Published in Uncategorized

WOD 1: Box 2:  3 rounds for time of:

19 Burpees
19 Power Clean (95/65)
19 Double Unders

19 Pull Ups in between each round

WOD 2: Box 2: 3 rounds for time of:

19 Burpees
19 Power Snatch (75/55)
19 Double Unders

19 Pull Ups in between each round

==

Looking good Back Bay…

The scores are in and things went pretty well this first week.  Let’s celebrate that by doing a rather long and difficult workout!!!  A special thanks to Race-Pak for coming out and sponsoring the event as well as Katie Pietrowski for the killer photography!  Another thank you to everyone who came out this Saturday to cheer on the athletes.

Let’s do it again,

CG

==

01 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put in your scores!)

WOD 1: 9 min AMRAP of:

12 Cal Row
8 Push Press (95/65)
4 Front Squats (95/65)

At the end of the 9 minute mark:

6 minutes to complete to find:

2RM Thruster

WOD 2: 9 min AMRAP of:

12 Cal Row
6 Push Press (115/75)
3 Front Squats (115/75)

At the end of the 9 minute mark:

6 minutes to complete to find:

2RM Thruster

==

Put your hands together…

And give yourselves a round of applause.  With the first week of the Opens behind us, 15.1 and 15.1A have already tested our grips and our explosive power / technique.  With such a strong opener, one can only wonder what is left over in the four weeks to come.  Last year we had C2B Pull Ups with Overhead Squats!  What will we have in 15.2?  Maybe some Burpee Chest to Bars?!!!

Cross your fingers,

CG

==

27 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Team WOD Girls remix:  For time:

21 reps of:

Deadlifts (225/155)
Power Clean (135/95)
Thrusters (95/65)
Handstand Push Ups (or double the Push Ups)
Ring Dips
Pull Ups

50 Wall Balls (20/14)

Repeat all of the exercises with 15 reps of everything and then 9 reps of everything with 50 Wall Balls at the end of each set

==

Reeeeeeeeeeeemix…

At the beginning of the month, we had teams of 3 tackle a workout that included 6 of the CrossFit girls.  Today, we have a remix where we eliminate two workouts (Grace and Isabel), but we also take out one partner.  You and one partner will only have one bar per team (save the M/F teams), but you can split the work however you see fit!

M/F≠Monday / Friday,

CG

==

26 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

 

Pre WOD: 15.1 prep work:

WOD 1: 15.1 Scaled:  9 min AMRAP of:

15 Hanging Knee Raise
10 Deadlifts (85/55)
5 Ground to Overhead (Snatches or Clean and Jerk) (85/55)

15.1A:  6 minutes to establish:

1RM Clean and Jerk

WOD 2: 15.1 Rx:  9 min AMRAP of:

15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

15.1A:  6 minutes to establish:

1RM Clean and Jerk

==

Since I am posting this ahead of time…

Good luck everyone!  I am very likely watching the live feed as you are and hoping that something deliciously evil like Burpees and Thrusters doesn’t come out of Castro’s mouth.  We shall see how things go, but no matter what, rely on form and technique to move you and pace yourselves correctly!

!!!!,

CG

==

Princess Swanson liked this post
25 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (post your scores!!!)

 

Coach Monica choice Pre WOD:  20 mins to complete:

3-3-3-3-3 Overhead Squats

WOD 1: For total time:

3 rounds:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 2 minutes

3 rounds:

5 Burpees
10 Box Jumps (24/20)
15 Double Unders

Rest 2 minutes

For time:

30 Thrusters (95/65)

Each workout has a 5 minute time limit

WOD 2: For total time:

3 rounds for time of:

10 Pull Ups
8 Pistols
6 Handstand Push Ups

Rest 2 minutes

3 rounds for time of:

5 Burpees
10 Box Jumps (24/20)
15 Double Unders

Rest 2 minutes

For time:

30 Thrusters (115/75)

Each workouts has a 5 minute time limit

Coach Monica choice Post WOD:  Tabata this:

Sit Ups

The 10 seconds of rest happen in the Low Plank position

==

It’s that time again…

I AM GOING TO PUT THIS IN ALL CAPS TO LET YOU KNOW THAT I AM, IN FACT, SHOUTING THIS.  SINCE THE OPENS WODS WILL HAPPEN EVERY FRIDAY FOR THE NEXT 5 WEEKS (STARTING TOMORROW), YOU SHOULD PROBABLY REST TODAY SO AS TO BEST PERFORM TOMORROW.  IF YOU ARE NOT CONCERNED WITH THE OPENS AND WANT TO COME REGARDLESS, THEN PLEASE DISREGARD MY BAWLING.

and now some whispered words,

CG

==

 

24 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (post your scores!!!)

 

Pre WOD: EMOTM for 12 minutes:

Minute 1: 6 Back Rack Lunges
Minute 2: 6 Front Rack Lunges
Minute 3: 6 Overhead Lunges

The Overhead Lunges are only got those who are capable of doing so correctly and safely. If you cannot do so, just alternate between Back and Front Rack Lunges

WOD: For time:

2000M Row

1:1 High Plank Hold or bottom of Air Squats for whatever time it took you to row it (up to 9 minutes)

Last done February 6, 2014

==

I can read your thoughts…

I know that you think that this cannot possibly be hard, or it’s going to be boring, or I can just do this at home (if you bought a $1000 rower), or what’s for dinner.  If you are in any of those camps, I challenge you to defeat the following world records and prove your fitness:

Luanne Mills:  Under 130 lbs. in the 70-74 YO category with a time of:  8:12.7 (set in 2009)
Robert Spenger:  Under 160 lbs. in the 85-89 YO category with a time of:  8:13.6 (set in 2013)

It gets worse!  If we don’t account for anyone who is a quinquagenarian or older, then your challenges are:

Lisa Schlenker:  Under 130 lbs. in the 40-49 YO category with a time of:  7:09.6
Jesus Gonzalez:  Under 160 lbs. in the 40-49 YO category with a time of:  6:16.2

And these are only the light weight records,

CG

==

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