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21 Jul
by: Published in Uncategorized

Skill:  20 minutes to find:

Heavy set of 5 Push Press

WOD:  Half and Half:  For time:

40-20-10 reps of:

Cal Row
Wall Balls (20/14)

15 min cap

==

A new baseline…

After pouring through the programming to look for really approachable, difficult, and challenging workouts, only a few were truly outstanding.  These workouts will be made into benchmark workouts here at Reebok CrossFit Back Bay and I am delighted to kick things off with something so many people will dislike:  Rowing and Wall Balls.  There is a good chance that you like one, but not the other.  There is a great chance that you like neither!  There will only be a small crowd who is happy about this workout.  For those people…I have other baselines that’ll take care of your enjoyment surplus.

Cue evil laughter,

CG

==

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

Skill:  3 rounds of:

Plate Pinch Grip
Standing Plate Press
Handstand Hold (try one hand)

WOD 1:  For time:

10-1 reps of:

Ring Rows
Push Ups

1-10 reps of:

Over the Box Jump
Burpee

20 min cap

WOD 2:  For time:

6-1 reps of:

Muscle Ups
Handstand Push Up

3-12 reps of:

Over the Box Jump
Burpee

20 min cap

==

You want some GRID…

You know the deal, you know the rules, and you know the faces.  What do I do now???  If you have somehow missed the schedule portion of the NPGL page, yours truly has got you covered here.  If you are looking carefully, you will see that the Boston Iron will be facing off against the Miami Surge on August 24 (Sunday) and since I know you don’t have any plans, keep an eye out for when tickets will become available.  As soon as I find out, you will know!  It’s going to be sa-weeet!  So as long as you are both obsessed, this is perfect first or one-hundredth date material.

You’re welcome,

CG

==

Yony Bengtson, Jordan Asch liked this post
19 Jul
by: Published in Uncategorized

Team WOD 1:  

2 min AMRAP of Thrusters

Rest 1 minute

Starts at 85/55 and adds 10 total lbs. after every round

Keep going until you can no longer make perform a Thruster or 6 rounds

Broken up anyhow

Team WOD 2:

2 min AMRAP of Thrusters

Rest 1 minute

Starts at 135/85 and adds 20/10 total lbs. after every round

Keep going until you can no longer make perform a Thruster or 6 rounds

Broken up anyhow

==

Sunday Funday…

Just over half way through that July month.  I don’t know that I have much to talk about, with the exception that Lauren will be making her return debut soon.  Let’s call it here.

Enjoy your sun fun,

CG
==

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

Skill:  3 rounds of:

Commando Pull Ups
Pendlay Row
Just Arms Row (30 second Cal AMRAP)

WOD 1:  For time:  Annie:

50-40-30-20-10 reps of:

Double Unders
Sit Ups

EMOTM = 7 Push Ups

WOD 2:  For time:  Annie:

50-40-30-20-10 reps of:

Double Unders
Sit Ups

EMOTM = 3 HSPU

==

Still more GRID…

With 11 different races, 8 teams across the nation, and some very serious athletes on board, the NPGL is looking to set its mark in the world of fitness.  It seems like it was almost a matter of time before something like this was eventually developed.  The GRID is clean cut, fast paced, and most importantly flexible.  We all know what CrossFit is and what CrossFit isn’t.  Being the new kid on the block will hopefully allow for some very different and very exciting opportunities to carve a niche.  If you have not yet taken a look at the races, click here to go to the NPGL youtube channel and get yourself some quality slacking time

We will finish this up on Monday,

CG
==

 

 

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

Encouragement: Max Effort Front Squats (135/95)

WOD 1: If you score between 1 and 15 Front Squats =

5 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 2: If you score between 16 and 23 Front Squats =

4 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 3: If you score between 24-30 Front Squats =

3 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 4: If you score between 31+ =

2 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

==

How to GRID…

Each Grid match consists of 11 races.  These should be considered races and not workouts.  With most races being only 5 minutes long and the workload spread across several members of the team, every effort is a maximal one.  The general rules, level of participation, and scoring vary based which race is currently being done.  Teams compete on either side of the GRID directly against their live opponents and through a combination of all-out work and a balance of substitutions, a winner will arise.  If you have been to certain CrossFit competitions and have realized that the madness can be a tad overwhelming, imagine the entire field consisting of only two teams and now things become a whole lot more clear.

More still tomorrow,

CG

==

 

Yony Bengtson, Jared Cain liked this post
15 Jul
by: Published in Uncategorized

Skill:  3 rounds of:

Hollow Hold
Snatch Balance
Hanging Leg Raise Hold

WOD 1:  For time:

21 Deadlifts (225/155)
42 Push Ups
15 Deadlifts (225/155)
30 Push Ups
9 Deadlifts (225/155)
18 Push Ups

WOD 2:  Diane:  For time:

21 Deadlifts (225/155)
21 Handstand Push Ups
15 Deadlifts (225/155)
15 Handstand Push Ups
9 Deadlifts (225/155)
9 Handstand Push Ups

==

Listen up…

I know we were supposed to talk about the NPGL today, but I am taking a break from our regularly scheduled programming to talk about one of our members.  Jon G. will be doing the Run to Home Base this weekend.  He has reached out to us and I figured he wouldn’t mind if I extend this to everyone in the Reebok CrossFit Back Bay community.  If you are unfamiliar with the Run to Home Base fundraiser, click here for details.  There are only a few more days to fundraise money, so if you would like to donate, the following is a link to Jon’s profile so that you can donate in his name.

Thank you for your attention!  The NPGL chit chat will resume tomorrow!  Also, if you would ever like to have your event announced on the blog, just e-mail me at gino@reebokcrossfitbackbay.com!
Good luck Jon,
CG
==
14 Jul
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

Odd: 5 Clusters
Even: 9 Hanging Knee Raises

WOD 2: EMOTM for 20 minutes:

Odd: 2 Clusters
Even: 9 Toes to Bar

==

Let’s talk about the GRID…

In case you haven’t been paying any attention, there is something call the NPGL (National Pro Grid League).  If you still aren’t paying attention, there is a team in boston called the Boston Iron.  Our very own Jessa Lemoine is one of the members of the Boston Iron and Coach Justin is one of the team’s coaches.  If you haven’t seen some of the freaks of nature coming in and out of the gym lately, it is only a matter of time before you meet some of the other very fit individuals.  Please note that the NPGL is not meant to compete with CrossFit or the CrossFit Games.  The nature of the sport / the grid / is much different than what we know of the CrossFit Games or any CrossFit competitions for that matter.

Let’s talk about it some more tomorrow,

CG

==

 

13 Jul
by: Published in Uncategorized

Skill:  15 mins to find:

Heavy set of 8 Shoulder Press

WOD 1: For time: July Baseline Re-Remix:

10 Cal Row
30 Hang Power Snatch (75/55)
30 Wall Balls (14/10)
10 Cal Row
20 Hang Power Snatch (75/55)
20 Wall Balls (14/10)
10 Cal Row
10 Hang Power Snatch (75/55)
10 Wall Balls (14/10)

WOD 2: For time: July Baseline Re-Re-Remix:

10 Cal Row
10 Power Snatch (75/55)
10 Wall Balls (20/14)
10 Cal Row
20 Power Snatch (75/55)
20 Wall Balls (20/14)
10 Cal Row
30 Power Snatch (75/55)
30 Wall Balls (20/14)

==

Dejavu much…

Well you shouldn’t be because these are all brand-new-state-of-the-art-just-out-of-the-package-but-still-in-its-original-packaging-born-on-july-14-2014-and-best-before-july-15-2014-do-it-now-or-forever-hold-your-peas-?-piece-?-peace-?-dawn-of-a-new-fitness-era-re-releases of very similar workouts.

Have a good Monday and a great week,

CG

==

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

==

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