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14 May
by: Published in Uncategorized

Pre WOD:  25 mins to find heavy set of 3 reps:

Clusters

Hands cannot let go of the bar

WOD: For time of:

15/11 Cal Row 21 Thursters (95/65)
15/11 Cal Row 15 Thursters (95/65)
15/11 Cal Row 9 Thursters (95/65)

10 min time limit

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Special thanks…

I just want to send a special shut out to everyone who send me pictures from the Opens.  I know it was a while ago, but they were incredible.  A special thanks to Katie P. as her pictures are incredible.  Thank you for taking the time to making us all look amazing!!!  In the next several weeks we are going to put up pictures from the 15.3 workout, which include the Adaptive athletes.  These are some great pictures and I hope you guys use them as inspiration to push your limits.

Well done,

CG

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13 May
by: Published in Uncategorized

Pre WOD: Teach the Bar Pull Over

If you cannot do pull ups (which is step 1) work on Skin the Cat

WOD 1:  Gymnastics Baseline 1:  12 min AMRAP of:

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

WOD 2:  Gymnastics Baseline 2:  12 min AMRAP of:

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

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Shameless plug time…

If you have not seen the crew at Spine & Sports (at Box 2) and you need some TLC for you joints, then it may be time.  I have personally seen Dr. Cooper for a number of issues and have had amazing results.  I know a lot of you have seen Jeremy, Leah, and Wes and have gotten some great mileage out of it.  Remember that you only get one body and you need to take fantastic care of it!

Now go get your free Functional Movement Screen (FMS)!!!,

CG

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12 May
by: Published in Uncategorized

WOD:  For time:

30 Push Up-less Burpees
30 Ground to Overhead (65/45)
30 Burpees
20 Ground to Overhead (135/85)
30 Over the Bar Burpees
10 Ground to Overhead (185/115)
30 Inverted Burpees
5 Ground to Overhead (225/135)

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Too much or not enough…

I looked at this workout a lot before publishing it.  I asked for opinions before putting it out there.  It’s a lot, but is it too much?  Let’s have a look:

At first you will recognize that there are 120 Burpees in this workout that come in all different varieties.  The reality is that there are 120 reps, but not nearly 120 Burpees.  The first set of Burpees doesn’t contain a Push Up, which means you do not have to bend your elbow at all if you don’t want to.  To begin a workout in this fashion would be to begin a workout with some Double Unders, which is to say simple (which does not mean easy, but rather simple).  The last set of Burpees, which are inverted don’t really include any pressing in the frontal plane, but it does demand that you go overhead.  Once you get to them, you are going to wish you were doing regular Burpees, because these suckers take FOREVER!

There are 65 reps with a barbell that start from the floor and end overhead and you can do it anyhow (C&J or Snatch).  The loads do get heavier, but almost half of the reps take place at (65/45), which are light weights for 100% of you.  It is not until the second half of the workout that things start to get ugly.

With all of that said, you can see how this workout changes from one thing to another.  The reps, of which there are 185 in total, will start quick and painless.  As the workout progresses, the complexity of the workout, the focus required, and rest needed will all increase simultaneously until there isn’t much workout left.

I strongly recommend that, if possible, you do this workout as Rx and take your time doing it.  This is not the kind of workout that you try and blast through unless these are some weights you can absolutely crush.  If that’s the case, then go heavier accordingly.

Now it looks so damn easy,

CG

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11 May
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

A1) 5 x 5 + 3 Press + Push Press

3 sets of:

B1) 30 Wall Runs anyhow
B2) 10 Lateral Plate Raises

WOD: 4 rounds of:

20 seconds Ring Support Hold
20 second Bottom of Push Up Hold
20 seconds Push Up AMRAP

Rest 1 minute between rounds

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Hi everybody…

This is your friendly reminder that the two 90-min Endurance classes (in the evening) will be taking place at the Clement track in Fenway.  Please do not show up to the gym if you have signed up for those classes.  If you show up to St. James, you will be promptly introduced to a barbell and to presses of all sorts.  Coach Angelo will have be running some outdoor workouts during the summer on the following dates and locations:

Tuesday, May 12th at the Fenway track
Thursday, May 21st at the Boston Common
Saturday, May 30th at Harvard Stadium

Please note that the rest of the dates (JUN, JUL, AUG) will be posted later.

Bring some sunblock!!!,

CG

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10 May
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

5 x 5 Front Squats at 15×5

 

WOD: 6 rounds for time:

200M Run
6 x 1 arm Kettlebell Swings (each arm) (24/16)
6 Burpee Box Jumps (24/20)

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This is some good weathah…

Let’s have a quick look at the week ahead so you can be ready physically, physiologically, emotionally, psychologically, spiritually, biologically, chemically, epistemologically, zoologically, osteologically, odontologically and medically, historically and futureologically, etymologically, someofthesearemadeupacally and so on.

Monday = Front Squats
Tuesday = Press + Push Press (combo love) and some shoulder stability work
Wednesday = hmmm…I am not 100% sure on this one yet
Thursday = Brand new gymnastics movements (sorry tall people…you will have to be very careful!)
Friday = The much “loved” Cluster will make an appearance

I just really, really want you to be ready,

CG

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09 May
by: Published in Uncategorized

Hero Sunday WOD: Rankel: 20 min AMRAP of alternating rounds of:

6 Deadlits (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (32/24)
200M Run

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Princess Swanson liked this post
08 May
by: Published in Uncategorized

Team WOD: 6 rounds for time of:

First 2 rounds:

400M Run (both people run)
30 Back Squats (135/95)

Second 2 rounds:

400M Run (Both people run)
20 Front Squats (135/95)

Last 2 rounds:

400M Run (Both people run)
10 Overhead Squats (135/95)

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Looks familiar…

I know you think we have done this workout, but if you look again this is a complete remix.  Both people are always running each time and from there the Back / Front / Overhead Squats are split anyhow between both people.  With this ever improving weather Reebok CrossFit Back Bay is facing one pro and one con:

Pro:  Excellent running weather
Con:  More people to dodge on the runs

Lucky for you agility is one of the 10 general physical skills of CrossFitness,

CG

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Naif Alharbi liked this post
07 May
by: Published in Uncategorized

Pre WOD: 30 minutes to work up to

Heavy Single Hang Squat Snatch

WOD: 3 rounds for time of:

10 Hang Power Snatch + Overhead Squat / Hang Squat Snatch (95/65)
12 Burpees

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Friiiiiiii…

Do you feel it?  That amazing-ness.  People are smiling more.  The weather is improving.  The sun is shining brightly and the city is coming to life.  We are shaking off that thick winter coat and more than ready to get some deserved Vitamin D.  The mellow is in the air.  Enjoy it.

Day,

CG

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06 May
by: Published in Uncategorized

Pre WOD:

Forward Roll
Tripod to Headstand

WOD: For total time:

3 rounds of:

12 Ring Rows
12 Shoulder to Overhead (115/75)

3 rounds of:

3 Muscle Ups
3 Thrusters (155/105)

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Since I know you just asked yourself…

This is a Forward Roll.  This is a Tripod to Headstand.  Get your phones ready and pull up that Insta app.  Today is going to be the day you get some gymnastics likes.

#closingstatement,

CG

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05 May
by: Published in Uncategorized

WOD: EMOTM:

Minutes 1-5:

8 Hang Power Clean (light)
2 Ring Dips

Rest 1 minute

Minutes 6-10:

4 Hang Power Clean (medium)
6 Burpees

Rest 1 minute

Minutes 11-15:

2 Hang Power Clean (heavy)
8 Wall Balls (20/14)

Rest 1 minute

Minutes 16-20:

8 Hang Power Clean (light)
2 Ring Dips

Rest 1 minute

Minutes 21-25:

4 Hang Power Clean (medium)
6 Burpees

Rest 1 minute

Minutes 26-30:

2 Hang Power Clean (heavy)
8 Wall Balls (20/14)

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What an adventure…

Today is the fitness equivalent of those choose your own adventure Goosebumps book.  Do you want to go super on the lighter end of things and pace things out?  Turn to page “this is going to rock you anyway“.  Do you want to go super heavy and possibly miss a few rounds?  Turn to page “Hips?…I don’t need those“.  Do you want to show up and take it easy today because damn!!!  Turn to page “You probably should’ve signed up for Yoga instead“.

Now that’s a blog post,

CG

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