Author Archive

15 Jan
by: Published in Uncategorized

Pre WOD:  10 mins of skill:  Coach’s Choice

WOD 1: 7 rounds for maximum output:

10 Thrusters (95/65)
120M Row sprint

Rest as needed

Please note that this is not for time, but instead for MAXIMUM effort

WOD 2: 7 rounds for maximum output:

10 Thrusters (115/75)
200M Row sprint

Rest as needed

Please note that this is not for time, but instead for MAXIMUM effort

==

You already know my feelings about going all out so there isn’t much of a need to cover this once again.  Just acknowledge that if you are going to get the most out of today’s workout, you are going to need to look within yourself and demand that %1 extra that sometimes you are afraid to give…

That was a great, but rather long intro,

CG

==

14 Jan
by: Published in Uncategorized

Pre WOD:

Heavy Kettlebell Row (same weight each arm)
Single Leg Deadlift (same weight each leg)
30 second top of the Pull Up Hold
Band Pull Aparts

WOD 2: AM vs PM: 10 min AMRAP of:

5 Over the Rower Burpees
10 Cal Row
15 Wall Balls (20/14)

==

Round 2…

Please note that to bring about an even chance for everyone, the 12 PM WOD classes will be considered part of the morning crew.  If the noon class is included in the AM bundle, there are 7 WODpportunities (terrible, I know) for them and 8 WODsibilities (nope, getting worse) for the PM crew to get a score in.

So far the scores are:

Ante Meridiem ninjas:
Post Meridiem also something cool like ninjas but different:

Fight!!!,

CG

==

 

13 Jan
by: Published in Uncategorized

Pre WOD: 10 mins of: Coach’s choice:

Abs

WOD 1: 12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2: 12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

Post WOD:  

8 minutes of Ring work.

==

Time for some feedback…

I just want to present some of the ideas that we have for the upcoming paleo challenge.  Once again, the squeaky wheel gets the grease, so let me know what you think or forever hold your piece!!!

  • Same paleo’ish standards as last year
  • Same team format
  • 50 days long (instead of 30)
  • This will act as a fundraiser (so if you indulge, you fundraise)
  • If your partner indulges, you have to fundraise as well

Obviously I am not looking bring anyone to bankruptcy, so I was thinking that 5 dollars per cheat would be good.  It should be just enough smackeroos to inspire a second thought before ordering that cheat meal!!!

Pick your partners carefully!,

CG

==

 

12 Jan
by: Published in Uncategorized

WOD 1: 10 rounds: Slowest round is your score:

100M/80M Row
5 Thrusters (115/75)
10 Sit Ups
15 Russian Kettlebell Swings (24/16)

You have 3 minutes to complete this

Whatever time you have after the work is yours to rest

Each round should be at 100% effort

WOD 2: 10 rounds: Slowest round is your score:

150M/100M Row
5 Thrusters (135/95)
8 Toes to Bar
12 Russian Kettlebell Swings (32/24)

You have 3 minutes to complete this

Whatever time you have after the work is yours to rest

Each round should be at 100% effort

==

100%…

Imagine an activity that you enjoy.  This activity could be something you do alone or something you do together with a special someone.  Imagine that you are doing this activity solo or cooperatively and it’s going well.  You feel like if you keep going you will complete this activity 100%.  Move this here, put that there.  Things are happening and activities are almost at complete.  It is now becoming imperative that you see this activity all the way through.  But then for whatever reason you relax and only get to about 96 percent-ish and never quite finish.  How disappointing is that?  Huh?  Nobody likes that?  Right?

So don’t tease me with your 96 percent-ish,

CG

==

11 Jan
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

5 x 4 Halting Deadlift (3 seconds pause below the knee on the way up)

WOD 1: 10 rounds for time of:

3 Deadlifts (80% of Pre WOD weight)
6 Push Ups

WOD 2: 10 rounds for time of:

3 Deadlifts (80% of Pre WOD weight)
3 Handstand Push Ups

==

Halting Deadlifts…

Imagine that you are a teenager and you are cozying up with your crush on the couch watching a movie.  Everything is going well and you get the feeling that your crush likes you back (gasp!).  The anticipation builds up and you find dumb reasons to inch closer and close to one another.  You are so close you can feel it.  Just a little closer…Almost there!!!  Then your mom walks in and decides she wants to watch the rest of the movie with you.  That is what doing halting Deadlifts feels like.  Just when you’ve done a bunch of work, the bar has to stop and ruin your fun just before you can finish.

Thanks a lot mom!!!,

CG

==

10 Jan
by: Published in Uncategorized

Team WOD: For time:

50 Burpees (alternating every 5 reps)
50 Pull Ups (alternating every 10 reps)
50 Box Jumps (24/20) (alternating every 15 reps)
100 Wall Balls (20/14) (alternating every 20 reps)
150 Double Unders (alternating every 25 reps)
100 Wall Balls (20/14) (alternating every 20 reps)
50 Box Jumps (24/20) (alternating every 15 reps)
50 Pull Ups (alternating every 10 reps)
50 Burpees (alternating every 5 reps)

==

I still remember it…

There was a really young kid named Justin.  A girl named Erin.  This quiet guy named Bern.  Another swimmer named Lauren.  We were all in what used to be a post office at 31 St. James Ave. discussing what grand plans lay before us.  The unpainted and unopened gym was still missing the equipment and the members (which are key ingredients).  This guy by the name of Josh Plosker was talking to us about what kind of a gym he wanted to open.  It was supposed to be one of the best gyms in the world!!!

That was three years ago.  Since then we have picked up a few more coaches, including another quiet girl named Jessa, a clean cut guy named Angelo, and a former master baker named Monica.  With literally tons of equipment and hundreds of members now making up the RCBB community, I cannot believe how quickly time has passed.  Thank you Michael.  Thank you Josh.  And a fantastically special thanks to you all!!!

We are definitely one of the better gyms out there,

CG

==

 

09 Jan
by: Published in Uncategorized

Team WOD 1: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

Both partners have their own plate and both people do the run

WOD 2:  For time:

10 Handstand Push Ups
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400M Run with plate (45/25)

==

From the CrossFit.com website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,

CG

==

08 Jan
by: Published in Uncategorized

Pre WOD:  10 mins of:  Coach’s choice

WOD 1: For time:

31 Burpees
31 Hang Power Clean (145/95)
62 Sit Ups
31 Power Clean (95/65)
31 Wall Balls (20/14)

Last done 5/23/2014

Being done in honor of the fact that we opened on 1/11/12

WOD 2:  Reebok CrossFit Back Bay:  For time:

31 Burpees
31 Hang Power Clean (145/95)
31 Toes to Bar
31 Power Snatch (95/65)
31 Wall Balls (30/20)

If you do not have a 30 lb medicine ball, wear a 20 lb vest during the Wall Balls.  If you do not have a vest, the first 20 reps will be done as Burpee Wall Balls

Last done 5/23/2014

Being done in honor of the fact that we opened on 1/11/12

==

Happy early birthday to us…

I know it only counts on the actual day (unless you are awesome = me), but I still get excited!  It has been three years!!!  That’s three years of squatting, cleaning, pressing, huffing, and puffing!  Three years of improving the quality of life of so many people!  Three years of waking up and dragging yourself out of bed / work (assuming you were dosing off at work) and becoming a better you!  Three years of testing and celebrating our capacity!  Three years of finding out the pleasures of the following statement:

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” – Socrates

Cheers to the next three and then more,

CG

==

 

07 Jan
by: Published in Uncategorized

Pre WOD:

Pendlay Rows
30 second Top of Chin Up Hold
HEAVY Russian Kettlebell Swings
10 second 1 arm Hang (each arm)

WOD 1: AM vs PM: 10 min AMRAP of:

10 Ground to Overhead (95/65)
20 Overhead Lunges (45/25)
30 Double Unders

==

AM versus PM…

LADIES AND GENTLEMEN!!!  The inaugural AM versus PM workout fitness competing competition has officially started.  Today you will do the first of 4 workouts (one every Thursday) and at the end of the month we will answer the timeless question:  are those who exercise before the meridiem more fit that those who do so after the meridiem in the standard time zone???

Here are the rules:

1)  You do your workout
2)  You record your workout on WODIFY
3)  I will take the top 10 male and top 10 female scores and tally those who are in the AM classes and those who are in the PM classes
4)  Any spot in the top 10 is worth 1 point despite of placing (so being first on the leaderboard or ninth are one in the same)
5)  The winners will get to come up with an encouragement fitness portion for the people who get second place (second place sounds nicer)
6)  May the odds be ever in your favor

The anticipation has literally got me moderately curious,

CG

==

 

06 Jan
by: Published in Uncategorized

Pre WOD: 10 mins of: Coach’s choice:

Abs!

WOD 1: For total time:

100 Wall Runs (to shoulder)
100 Jump Squats
100 Sit Ups

Every time you break up a set = 20 second of Hollow Hold

15 minute cap

WOD 2: For time:

100 Wall Runs (to hips)
100 Jump Squats
50 Toes to Bar

Every time you break up a set = 20 second of Hollow Hold

15 minute cap

Cash out: 8 mins of ring work

==

Dear members…

Today you may experience some discomfort in and/or about your abdominal regions.  Please do not be alarm.  Some of these sensations whether they incapacitate you and/or your capacity to breath and/or be may only be felt physically.  Please be advised that this muscular exasperation will only be un-temporary.  In case of an emergency, calmly look towards the barbells and the stacks of plates and pretend that you are weightlifting.

Thank you for your cooperation,

CG

==

 

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