Gino Escalante - 2/90 - Reebok CrossFit Back Bay Reebok CrossFit Back Bay

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12 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: For time:

600M Row
50 Double Unders or 30 Kick Outs
40 Russian Kettlebell Swings (20/12)
30 Wall Balls (2014/)
20 Hanging Knee Raises
10 Burpees
10 Pull Ups
10 Burpees
20 Hanging Knee Raises
30 Wall Balls (20/14)
40 Russian Kettlebell Swings (20/12)
50 Double Unders or 30 Kick Outs
600M Row

You can only do work every other minute

30 minute time limit

WOD 2: For time:

600M Row
50 Double Unders
50 Russian Kettebell Swings (24/16)
50 Wall Balls (20/14)
50 Toes to Bar
50 Burpees
50 Pull Ups
600M Row

You can only do work every other minute

30 minute time limit

==

Figure competitions…

Not to be confused with body building, figure competitions have an emphasis on muscle definition, not size.  One of our own members (Samantha A.) has participated in already two figure competition and has more in the horizon.  After talking with Sam and seeing the type of dedication required for the desired results, I decided it would be a good idea to talk to her and get a much clearer idea of what it is like to actually follow through in “getting abs” and much more.  If there is someone who knows how to get ripped, it’s this woman, so follow along with our Q & A session happening every Monday and Tuesday for the rest of the Paleo Challenge.

Starting tomorrow,

CG

==

WOD 1: For time:

600M Row
50 Double Unders or 30 Kick Outs
40 Russian Kettlebell Swings (20/12)
30 Wall Balls (2014/)
20 Hanging Knee Raises
10 Burpees
10 Pull Ups
10 Burpees
20 Hanging Knee Raises
30 Wall Balls (20/14)
40 Russian Kettlebell Swings (20/12)
50 Double Unders or 30 Kick Outs
600M Row

You can only do work every other minute

30 minute time limit

WOD 2: For time:

600M Row
50 Double Unders
50 Russian Kettebell Swings (24/16)
50 Wall Balls (20/14)
50 Toes to Bar
50 Burpees
50 Pull Ups
600M Row

You can only do work every other minute

30 minute time limit

==

 

11 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: 4 rounds of:

400M Run
10 Over the Bar Burpees
10 Toes to Bar

Each partner has to do everything

At the end of the last round:

60 Thrusters (135/85)

Team WOD 2: 4 rounds of:

400M Run
10 Over the Bar Burpees
10 Toes to Bar

Each partner has to do everything

At the end of the last round:

60 Thrusters (135/85)

==

Beat the Streets…

Come on out to Umass Boston today to support our volunteer coaches, competing athletes, and a great organization!  The 3-point Foundation will be putting together a competition with a few of the local gyms to assist underprivileged kids.  After you are done recovering / apple picking, come on by!

Of course I mean recovering from eating clean,

CG

==

10 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: For time:

1000M Row
50 Thrusters (45/25)
30 Pull Ups

then…

21-42-15-30-9-18 reps of:

Deadlifts (225/155)
Push Ups

then…

150 Wall Balls (14/10)

Only one person works at a time

Team WOD 2: For time:

Jackie:

1000M Row
50 Thrusters
30 Pull Ups

then…

Diane: 21-15-9 reps of:

Deadlifts (225/155)
Handstand Push Ups

then…

Karen:

150 Wall Balls (20/14)

Only one person works at a time

==

Let’s have a look at that schedule…

Tomorrow:  Beat the Streets at Umass Boston (come and cheer our competing teams and volunteer coaches!)
October 17th (next Friday):  The first official Reebok CrossFit Back Bay Kettleball (time to look sharp!)
October 18th (a week from today):  Coach Monica will be putting together a Rowing clinic for anyone interested (Box 1 @1 PM)
October 26th:  RCBB will be putting together a weightlifting competition (test your mettle and e-mail Coach Justin!)

Good stuves,

CG

==

 

09 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to complete:

3 x 15 Front Squats

WOD: 3 rounds for max reps:

30 second AMRAP of:

Cal Row

Rest 1 minute

30 second AMRAP of:

Hang Power Clean (185/115)

Rest 1 minute

30 second AMRAP of:

Ball Slams (if no Slam Balls = Burpees to 6”)

Rest 1 minute

==

What a week!…

Happy Friday everyone!  We had some diesel workouts this week and things in the paleo challenge appear to be going pretty well.  Personally, I have only 1 cheat day so far, but since I will be going home this weekend, I am mentally preparing for all the ice cream I will not be eating! :(  Make a full fledged plan now and stay away from that grocery aisle that you are dreading and stay clean this weekend!  In the mean time, please note that Reebok CrossFit Back Bay and other area gyms will be participating in the Beat the Streets event at Umass Boston this Sunday.  For more information please visit the 3 Point Foundation website!

Have a great day!!!,

CG

==

 

08 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support
Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2 rounds for max reps of:

1 minute AMRAP of: 13 Burpees then Pull Up AMRAP
1 minute AMRAP of: 13 Burpees then Double Under or Kick Out AMRAP

Rest 1 minute

1 min AMRAP of: 12 Pull Ups then Burpee AMRAP
1 min AMRAP of: 12 Pull Ups then Double Unders AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders or 20 Kick Outs Burpees AMRAP
1 minute AMRAP of: 50 Double unders then Pull Up AMRAP

Rest 4 minutes between rounds

WOD 2: 2 rounds for max reps of:

1 minute AMRAP of: 10 Handstand Push Ups then Muscle Up AMRAP
1 min AMRAP of: 10 Handstand Push Ups then Double Under AMRAP

Rest 1 minute

1 min AMRAP of: 4 Muscle Ups then Double Unders AMRAP
1 min AMRAP of: 4 Muscle Ups then Handstand Push Up AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders then Handstand Push Up AMRAP
1 min AMRAP of: 50 Double Unders then Muscle Up AMRAP

Rest 4 minutes between rounds

==

I know this workout looks crazy confusing, but let’s take a second look…

2 minutes of work with one minute of rest three times through.  At the end of the third time, you get 4 minutes of rest, then you do it all over again.  So this comes out to 12 minutes of exercise with 8 minutes of rest somewhere in between.  There are only three exercises in each workout:  Double Unders, Pull Ups and Push Ups for WOD 1 and HSPU, Double Unders, and Muscle Ups for WOD 2.  Each exercise is being done with one another so that you test them in every possible combination.

Simple right?,

CG

==

07 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to find:

2RM Hang Power Clean

or

2RM Hang Power Snatch

WOD 1: For time:

9 Power Clean and Push Press (95/65)
75M Row
8 Power Clean and Push Press (95/65)
75M Row

Repeat pattern until you reach

1 Power Clean and Push Press (95/65)
75M Row

WOD 2: For time:

9 Power Snatch (95/65)
9 Thrusters (95/65)
8 Power Snatch (95/65)
8 Thrusters (95/65)

Repeat pattern until you reach

1 Power Snatch (95/65)
1 Thruster (95/65)

==

First week done?…

How are you guys doing?!  Please update your scores!  I will have an interview with our resident figure competitor coming up soon about what it takes to have a 100% legit strict diet!  We will discuss the difficulties of dieting for figure competition while doing CrossFit and aiming to find some tips and tricks for everyone out there looking to not just lose weight, but to also look like a you just stepped out of a magazine cover.

See you guys soon!

CG

==

 

06 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  25 mins to complete:

5 x 2 Back Squats (all sets at the same weight)

WOD:  2 Back Squats every 20 seconds at 60% of your Pre WOD weight until you put the bar down  

Before 2 minutes = 2000M Row
Within 2-4 minutes = 1000M Row
Within 4-6 minutes = 500M Row
After 6+ minutes = no rowing

Score = time you put the bar down

==

Everyone loves math…

2 Back Squats every 20 seconds = 6 Back Squats a minute.  That means that you are only 36 Back Squats an d 6 minutes away from not getting on the rower today.  Every time I read that sentence back to myself, I get a better understanding of the levels of fun that you will experience.  If at one end of the spectrum you have “0% fun” and at the other end you have “taking class with me”, this workout is probably going to fall somewhere near “having to wait in line for overnight to sign a piece of paper that allows you to stand in line again” and “experiencing all of High School at your current age”.

So much fun,

CG

==

Douglas Perry liked this post
05 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: EMOTM for 10 minutes:

3 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
3 Burpees

Rest 2 minutes

EMOTM for 5 minutes:

5 Thrusters (95/65)
3 Burpees

WOD 2: EMOTM for 10 minutes:

6 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
6 Burpees

EMOTM for 5 minutes:

5 Thrusters (95/65)
6 Burpees

==

Let’s look back…

We have had a few Paleo Challenges already and so we have had a few Paleo Challenge winners.  I have interviewed them all and have asked several questions and even inquired for advice to others who will be doing the Paleo Challenge in the future.  Each and every single one of them had the same thing to say:

“Prepare for the week ahead of time”

With that said, what does your week look like?  Any meals ready to go?  Did you order your Custom Fit Meals?  Did you get snacks from Race-Pak?  Are you going to any parties or outings or events this week?  A few simple steps and a little prior preparation can help you have success in this Paleo Challenge, but also after it.

Which should be a lot longer,

CG

==

Reebok CrossFit Back Bay liked this post
04 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD: 2 rounds for max reps of:

1:30 AMRAP of:

Rope Climbs

Rest 30 seconds

1:30 minute AMRAP of:

Power Clean (155/105)

Ring Rows

Rest 30 seconds

1:30 min AMRAP of:

Shoulder to Overhead (155/105)

Rest 30 seconds

1:30 AMRAP of:

Cal Row

Rest 30 seconds

1:30 AMRAP of:

Wall Balls (20/14)

Rest 2:30 minutes

==

Do it up…

First Sunday of the Paleo Challenge!  Don’t put yourselves in a position of danger!  It is only the first week and if you are getting some mimosas (champagne = not paleo) with some sandwiches with your friends, please be mindful that a salad is another option.  Also get your scores up there!  I don’t want to call you guys out on the blog!

But I will :),

CG

==

 

Brian Hughes, Charly Higareda liked this post
03 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: Split up anyhow and complete 7 rounds of:

14 Push Ups
7 Thrusters (95/65)
14 Kick Outs
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

Team WOD 2: The CIA Seven: Split up anyhow complete 7 rounds of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

==

From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

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