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19 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: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD: Jackie: For time:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

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One last thing…

Please be mindful that you do not have to be on a team to take part in the Paleo Challenge (I know what the rules say!!!!).  Also please be mindful that your teammate doesn’t have to be from the gym.  If you have someone at work, someone at home, someone at the bar…wherever.  The idea is to have some kind of support system, a Paleo wingman if you will!  Remember that it takes two to tango.

And two to succeed in the Paleo Challenge,

CG

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Princess Swanson liked this post
18 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: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 6 min AMRAP of:

12 Shoulder Press (95/65)
12 Hanging Knee Raise
12 Box Jumps (24/20)

Rest 3 minutes

4 min AMRAP of:

8 Shoulder Press (95/65)
8 Hanging Knee Raise
8 Box Jumps (24/20)

Rest 2 minutes 2 minute

AMRAP of:

4 Shoulder Press (95/65)
4 Hanging Knee Raise
4 Box Jumps (24/20)

WOD 2: 6 min AMRAP of:

12 Shoulder Press (95/65)
12 Toes to Bar
12 Box Jumps (24/20)

Rest 3 minutes

4 min AMRAP of:

8 Shoulder Press (95/65)
8 Toes to Bar
8 Box Jumps (24/20)

Rest 2 minutes

2 minute AMRAP of:

4 Shoulder Press (95/65)
4 Toes to Bar
4 Box Jumps (24/20)

==

It looks long…

It’s not.  This workout will last roughly 12 minutes worth of action with some 5 minutes (+/- 0) of rest.  Please be mindful that unless you are very comfortable with pressing 95/65 over your head without the use of your legs, you may want to scale this.  Shoulders are one of those things that once they go, they are gone for a long time.  Use them wisely!!!

Enjoy the sideways picture!,

CG

==

Princess Swanson liked this post
17 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: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 7 rounds for time of:

6 Power Clean (95/65)
8 Wall Balls (20/14)
10 Russian Kettlebell Swings (24/16)

Rest 1 minute

WOD 2: 7 rounds for time of:

6 Power Clean (115/75)
8 Wall Balls (20/14)
10 Russian Kettlebell Swings (32/24)

Rest 1 minute

==

How are you eating?…

It takes a few days to start developing a habit.  If you have been taking the time to prep your meals and/or pay attention, you should be well on  your way to a fantastic Paleo Challenge.  If you have been stumbling along, please be mindful that you should not get discouraged and throw in the towel.  There is plenty (42 more days) of time ahead of you to right the course.  Either way, be mindful that the first weekend in the challenge is just ahead.  Starting getting ready mentally if you are planning on not fundraising Friday night / Saturday night / Sunday morning’ish.

Everybody loves a good brunch,

CG

==

16 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

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

Coach’s choice: Angelo: 10 min AMRAP of:

1 Turkish Get Up (each side) with 3 second pause in each position
8 Side dips (each side) (from elbow)

WOD 1: For time: 30-25-20-15-10-5 reps of:

Wall Runs
Jump Squats
Push Ups
Sit Ups

WOD 2: For time: 30-25-20-15-10-5 reps of:

Wall Runs to hips
Jump Squats
Push Ups
Sit Ups

Post WOD:  Coach’s choice: Angelo: 3 min AMRAP of:

Double KB Overhead Carry

or

Double KB Front Rack Carry

Weights for men = 20-24kg Weights for women = 12-16kg

Don’t go lighter

==

Day 2…

Hope your Paleo Challenge started off with a bang!  If not here is Bob P. (one of the winners from the last challenge) and what he did to do to get the most out of the Challenge:

Q1)  What was your biggest concern when starting the challenge?
A1)  My biggest concern was that I’d be feeling hungry all the time. That was not the case though, as I think this challenge was easier than past challenges in that there were more things we could eat / drink.

Q2)  What was the most difficult food or foods to give up?
A2)  Beer and pasta, in no particular order.

Q3)  What was the easiest thing to give up?
A3)  Bread.

Q4)  What did you miss the most?
A4)  The ease of which you can get junk food. The one day I missed was when I was moving apartments and having limited time to prepare anything, I grabbed some slices of pizza to hold me over.

Q5)  What motivated you to continue eating cleanly through all 30 days?
A5)  Two things (i) the long term benefits of eating healthier and (ii) being on a team and wanting to make sure I was contributing and being a good partner.

Q6)  What benefits do you feel you gained from doing this challenge?
A6)  I lost 5 lbs. during the challenge and felt a lot healthier.

Q7)  What do you think was the biggest change?
A7)  I felt more energized.

Q8)  What advice would you give someone who is about to start a cleaner diet?
A8)  A cleaner diet doesn’t mean cutting everything completely out. Being more conservative about your consumption of unhealthy foods can be challenging at first especially given how easy it is to get a lot of junk food that tastes good, but it’s important to think about the positive short term and long term effects cleaner eating can have on your body and mind. Also it helps to have friends or gym buddies that help support your goals on eating cleaner.

Thanks Bob!,

CG

==

15 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: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 3 rounds for time:

500M Row
40 Double Unders
30 Overhead Lunges (45/25)
20 Sit Ups
10 Burpees onto a plate (45/25)

WOD 2: For time:

1500M Row
120 Double Unders
90 Overhead Lunges (45/25)
60 Sit Ups
30 Burpees onto a plate (45/25)

==

I have a lot today so stay with me…

I know that you read that first part up there and asked yourself what it meant.  I am going to be very straightforward when I define it for you:  It is going to be boring.  12 minutes of un-fun un-funess that consist or small muscle work, mobility, and all around catching up.  Every six weeks, we are going to take one full week back to give the body time to catch up and recover a bit from what we have been doing.  This is super important stuff that every should be doing, we just don’t normally have the time to do.  So please bear with me this week.  Your regularly scheduled Pre WODs will be back next monday.

Also, please note that the Paleo Challenge starts today!  The day before fat Tuesday and two days before lent begins.  If you are planning on looking good in your bikini (like that guy in the picture), then now is the time to start!  Take a moment to join the Paleo Challenge and find a partner that you can team up with for support in the next 45 days.  As of publishing time there are only 5 teams listed, which is fine as long as they are dedicated.  If you would like to jump up, have questions, or would like to know anything in the matter, please email me at gino@reebokcrossfitbackbay.com!!!

The more the merrier,

CG

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

Hi everyone,

I regret to inform  you that the gym is closed today Sunday February 15.  Please be mindful that the MBTA has shut down all train service as well.  Stay in and stay warm and we will hopefully see you all tomorrow!!!

Have a good one,

CG

 

Gram Tusia liked this post
13 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

Team WOD 1: Tabata style for time:

Alternating partners and exercises:

Push Ups
Kettlebell Swings (20/12)
Wall Balls (20/14)
Overhead Lunges (45/25) (each leg is 1)
Box Jumps (20/16)

Partners will rotate turns and continue until they reach 333 repetitions

Team WOD 2: Tabata style for time:

Alternating partners and exercises:

Push Ups
Kettlebell Swings (32/24)
Wall Balls (20/14)
Overhead Lunges (45/25) (each leg is 1)
Box Jumps (24/20)

Partners will rotate turns and continue until they reach 444 repetitions

==

Happy Valentine’s Day…

Remember that today is “bring a friend” day at the gym.  You can also call it:  “show someone else the joys of CrossFit”.  A more accurate title could be something like:  “CrossFit and us:  the picnic of your dreams”.  If you don’t think you need to exaggerate things, you could even go with:  “How to better enjoy your long walks on the beach by walking funny”.

Any of those would work,

CG

==

Princess Swanson, Gram Tusia liked this post
12 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

Pre WOD:  3 rounds of:

5 Front Squats
10 Alternating Front Rack Lunges
5 Front Squats

WOD 1: He loves me: For time:

14 Pull Ups
14 Burpees
14 Hanging Knee Raises
14 Wall Balls (20/14)
14 Shoulder to Overhead (95/65)
14 Hang Power Clean (95/65)
28 Deadlifts (95/65)

and then you go back up

20 minute time limit

WOD 2: He loves me not: For time:

14 Deadlifts (155/105)
14 Hang Power Clean (155/105)
14 Shoulder to Overhead (155/105)
14 Wall Balls (20/14)
14 Toes to Bar
14 Burpees
28 Pull Ups

and then you go back up

20 minute time limit

==

Love…

Hey guys!!!  If there is someone out there that you know would like to try CrossFit, please feel free to bring them in tomorrow!  Reebok CrossFit Back Bay will be having a “Bring a Friend” day this Saturday for the regular workouts in the Columbus location.  No experience necessary, just a desire to get fit, sweaty, and healthy!  The workout will be super easy and no one will have any difficulty finish it at all*.

*This statement may not be accurate,

CG

==

11 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

WOD 1: 5 rounds:

5 minutes to complete:

200M/150M Row
20 Russian Kettlebell Swings (24/16)
15 Over the Box Jumps (24/20)
10 Pull Ups
5 Hanging Knee Raise

Remainder of the 5 minutes is to be spent in the High Plank position

As soon as the five minutes expire, everyone starts from the beginning

If you do not finish a round, the following round is to be done at half reps

WOD 2: 5 rounds:

5 minutes to complete:

250M/175M Row
20 Russian Kettlebell Swings (32/24)
15 Over the Box Jumps (30/24)
10 Pull Ups
5 Toes to Bar

Remainder of the 5 minutes is to be spent in the High Plank position

As soon as the five minutes expire, everyone starts from the beginning

If you do not finish a round, the following round is to be done at half reps

==

More Opens chatter…

So now that you are signed up, what else is there to do?  You have a couple of options available to you other than just wait around for the Opens to begin in two weeks.  For example:

  •  Take the judges course and become an official judge for the Opens (someone who can also vouch and validate scores)!
  • Re-check your affiliation (make sure you are part of Reebok CrossFit Back Bay I)
  • If you did it last year, update your profile with your PRs (we have done a lot of those workouts lately)
  • Panic and hyperventilate over what the WODs are going to be (it won’t really help though)

My bet for the first workout will be 13.1 (18 minutes of Burpees and Snatches) except with Cleans.  Though I did have a dream that it was going to be Wall Balls, Muscle Ups, and heavy Cleans.

We shall see,

CG

==

Albert Tsoi liked this post
10 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

Pre WOD: EMOTM for 12 minutes:

2 Hang Power Clean (attempt to increase weights every 2 minutes)

WOD 1: 5 rounds for time of:

12 Wall Balls (20/14)
10 Hang Power Clean (95/65)
8 Over the Bar Burpees

5 Sit Ups for every minute it took you to finish the workout (this count towards the time)

WOD 2: 5 rounds for time of:

12 Wall Balls (20/14)
10 Hang Power Clean (115/75)
8 Over the Bar Burpees

3 Toes to Bar for every minute it took you to finish the workout (this count towards the time)

==

So let’s completely ignore that freezaster that just happened and instead…

Let’s talk about the Opens!…

If you are not sure what I am talking about then please click here.  After you are done being overwhelmed and a little lost, please read on!

Back in 2007, CrossFit help an invitational event where they had some of the better athletes of the time compete against one another in a ranch somewhere out in California.  After a few years of gaining some serious fame, those workouts in the ranch have evolved into what we now know as the CrossFit Games.  Since 2012 you may have seen the best of the best throw down in the Home Depot Center on ESPN 2.  Fast forward 3 more years and I am writing this post about the Opens.  If you have dreams to be on TV and compete against the creme de la creme of CrossFit, you first have to get through the Opens, qualify in the top 20 in the region.  Then compete in the Regionals competition (taking place this May).  And only then will you compete with the best in the world in California!

Let’s talk about the Opens!…

So how do I compete?!  Click here to sign up or create an account.  From there go ahead and sign yourselves up for the 2015 CrossFit Opens.  Once finished, because we want you to represent us, please join Reebok CrossFit Back Bay as your affiliate.  If you have any questions please feel free to email me at gino@reebokcrossfitbackbay.com for more information!

More tomorrow,

CG

==

Sean William Donovan liked this post
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