Author Archive

07 Apr
by: Published in Uncategorized

1%:  Men row:  between 1:55-2:01 Women row between 2:06 and 2:12.  Stay here if you can go faster.  Learn how to pace.

WOD: 12 min AMRAP of:

600M Row
18 Burpees
30 Kettlebell Swings (24/16)

Rest 3 minutes

10 min AMRAP of:

400M Row
12 Burpees
20 Russian Kettlebell Swings (24/16)

Rest 3 minutes

8 min AMRAP of:

200M Row
6 Burpees
10 Russian Kettlebell Swings (24/16)

==

You have to care…

You can know every part of the body.  You can know all the details about every lift.  You can be an amazing athlete.  You can play the best music.  You can be published.  You can be perfect.  None of it matters if you don’t care.

And she cared,

CG

==

06 Apr
by: Published in Uncategorized

1%:  Driving through heels on all of the pressing

Pre WOD: 25 mins to complete:

10 Push Press
5 Strict Pull Ups

9 Push Press
5 Strict Pull Ups

Continue this pattern until you reach:

1 Push Press
5 Strict Pull Ups

Increase loads after each set

 

WOD: 3 rounds of:

1 min AMRAP of: Alternating bottoms up Kettlebell Press
1 min AMRAP of: Ring Rows
1 min AMRAP of: Double Unders

Rest 1 minute

==

We were asked to pose…

A book called “Dancers among us” came out a few years back.  Former RCFBB member, Lisa Cole is the dancer / barbell of focus and she asked the coaching staff to help her out in her shoot.  Coach Justin, Erin, and I were subbing in as models (the super kind).  Just some of the quirky things Coach Erin did at Reebok CrossFit Back Bay.

They got our good side,

CG

==

 

05 Apr
by: Published in Uncategorized

1%:  Driving your knees out in every Squat

Pre WOD:

A) 25 mins to complete: 1-1-1-1-1-1-1 Back Squats

and then 3 sets of:

B1) 6 Box Jumps (as high as possible)
B2) 12 Banded Good Mornings
B3) 18 Calf Raises (from a 45 lb plate)

WOD: 2 min AMRAP of:

Back Squats (95/65)

You only have two attempts to accumulate reps.

==

We have a lot to talk about…

But no matter more important than the following:  Coach Erin will be breaking all of our hearts and moving on to greener pastures.  This Friday will be Coach Erin’s last day of work here at Reebok CrossFit Back Bay and she has asked me to post her schedule so that if you would like to take her class or drop by to high-five her and wish her a farewell, you will know where to find her.

Monday:  2PM (student WOD) / 5 PM WOD / 6 PM WOD / 7 PM Fundamentals 8 PM Gymnastics (all at St. James)
Tuesday:  630 AM Endurance / 730 AM Fundamentals (at St. James) 11 AM WOD / 12 PM WOD (at Columbus)
Wednesday:  530 AM Endurance / 630 AM Fundamentals / 730 AM Gymnastics / 830 AM Endurance (all at St. James)
Thursday:  1 PM – 7 PM WOD / 8 PM Lifting (all at Columbus)
Friday:  530 PM WOD / 630 PM Fundamentals / 730 PM WOD (all at St. James)

Drop by and wish her good luck!,

CG

==

04 Apr
by: Published in Uncategorized

Versus WOD:  For maximum victory:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Russian Kettlebell Swings (24/16)

Rest 30 seconds

Repeat at 60/60 and then 90/90

==

Even less time to waste!!!

I know we talked about it yesterday and I hope I got through to your pretty face, but if you have not purchased your Gala ticket, today is the last day!!!!!  We will not be selling tickets at the door!!!

Click it right now!!!,

CG

==

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

Regionals WOD Saturday!: Team Event 6 (2011): For time:

50 Cal Row
60 Burpees onto a 45# plate
60 Ground to Overhead with 2DB (45/35)
60 Toes to bar
100 Lunges (45/25)
400M Run (both people run)

==

No time to waste!!!…

I cannot talk about all of the things we need to discuss.  Today is April 4th, which means you have only today and tomorrow to buy your Gala tickets!  Stop waiting and get it done!  I want to see your pretty face there!!!

Click it!,

CG

==

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

WOD: Dork: For time:

33 Back Squats (225/155)
15 Burpees
33 Deadlifts (225/155)
15 Burpees
33 Kettlebell Swings (32/24)
15 Burpees

==

Michael “Dork” Kennedy…

Michael Kennedy and Lt. Edward Walsh passed away last year during while working a fire in Boston last year.  This workout is dedicated to these two heroes along with everyone who puts themselves and their lives on the line in the name of public service.  Our thoughts and prayers are with their families.

RIP heroes,

CG

==

01 Apr
by: Published in Uncategorized

Pre WOD:  Angelo’s Choice:  3 rounds of:

4 Man Makers (Push Up Row Push Up Row Squat Clean Thruster)

Rest 1 minute

WOD 1: 10 – 1 reps for time of:

Cal Row
Push Ups

For every 30 seconds it takes your to finish the workout = 2 Burpee Box Jumps up to 20 reps

WOD 2: 1-10 reps for time of:

Cal Row
Ring Push Ups

For every 30 seconds it takes your to finish the workout = 3 Burpee Box Jumps with no limit

Post WOD:  Angelo’s choice:

1000M Row at cool down pace with 5 Strict Pull Ups every 250M Row

==

 

 

31 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in…it’s the last and final day!!!)

WOD:  Heavy SPOOKY:  6 rounds for time of:

10 Sumo Deadlift High Pool (155/105)
10 Power Clean (165/115)
10 Overhead Squats (175/125)
10 Overhead Lunges (185/135)
10 Back Squats (195/145)
10 Y Poosh Press (225/155)

==

There is one more definition…

Something you do when you really didn’t expect it even though it is not Halloween.  In addition to that I would like to give everyone some French fishes!!!

???,

CG

==

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

The Paleo Challenge Rules (please read it all)

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

Coach Erin’s Pre WOD:  15 misn to find:

5RM Touch and Go Push Jerk

WOD 1: For time:

30 Jump Squats
30 Russian Kettlebell Swings (24/16)
30 Push Ups
30 Hang Power Clean (115/75)

1 Reverse Wall Climb for every 30 seconds it takes you to finish your workout up to 15

WOD 2: For time:

20 MedBall Jump Squats
20 Russian Kettlebell Swings (32/24)
20 Handstand Push Ups
20 Hang Power Clean (165/110)

1 Reverse Wall Climb for every 30 seconds it takes you to finish your workout up to 15

Coach Erin’s Post WOD:  5 min AMRAP of:

Farmer’s Carry

Men: 24 KG or higher
Women: 16 KG or harder

==

Allow me to speak candidly…

CrossFit (for whatever reason) has a fantastic masshole barrier.  Those of you that come to the gym know that the people around you are good people.  In addition to that, it is not often we get to have such a large group who all share one similar passion.  If this is your first week at the gym, or if you remember when we only had whiteboards, this party is for you.  And the more people that come, the better it’s going to be.

So get your tickets already!!!,

CG

==

24 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:  20 mins to complete:

5 x 5 Hang Power Clean

WOD 1: For max reps:

4 minute AMRAP of:

8 Hanging Knee Raises or Toes to Bar
7 Push Press (95/65)
15 Double Unders

Rest 30 seconds

4 minute AMRAP of:

8 Pull Ups
7 Thrusters (95/65)
15 Double Unders

Rest 30 seconds

4 minute AMRAP of:

8 Over the Bar Burpees
7 Power Clean (95/65)
15 Double Unders

==

And another thing…

Please be mindful that we want you to show up to the Gala.  This is not just an opportunity to fund raise for a good cause.  This is also a chance to get to meet your fellow Back Bay members who throw down every single day.  A great occasion to meet the people who just like you, come day in and day out and give it their all for health and fitness.  The setting will be lax and fun and will be a fantastic option to improve the Reebok CrossFit Back Bay community.

More to come tomorrow,

CG

==

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