Author Archive

09 Feb
by: Published in Uncategorized

The important stuff:

The Columbus location will be open for the morning block of classes and it’s going to be “come one, come all” style.

Stay tuned to Facebook and the blog for schedule updates

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Hi everyone,

Please note that the MBTA has shut down all services and has a limited bus schedule being offered.  Public services like the City Hall and the Boston Public Library have also closed and there is a parking ban in effect.  With that said, Reebok CrossFit Back Bay will be opening for the morning block of classes in the Columbus location.  Please note that if you drive in, you can’t really park your car many places (still would have to pay for a meter though!) and unless it is absolutely imperative, you should not be doing so.

Please be as safe as possible and stay warm.  We understand that this time can be frustrating when all we want to do is get back into our routines.  Unfortunately 5 feet of snow in the last three weeks has other plans.  Please stay in touch with the blog and Facebook for schedule updates!

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Team WOD:  Winter Wonderland:  6 rounds for time of:

400M Run
50 Wall Balls (20/14)
40 Overhead Lunges (45/25)
30 Russian Kettlebell Swings (24/16)
20 Burpees
10 Pull Ups

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Hope you don’t have a lot of shoveling after this,

CG

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

Please note that the Bern Prince will be coaching two classes in the early afternoon.  Bern will be coaching the 11 AM class and the 12 PM class at out Columbus location.

Please make sure you high five Bern for coming in!!!

Please note that all other classes, including the student class at 2 PM, have been cancelled.  We apologize for the inconvenience!!!

Lindsay Durr liked this post
08 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

Hey Guys…

Please note that all of the morning classes have been cancelled due to the inclement weather.  We sincerely apologize for any and all inconveniences.  Please stay safe and warm and keep and eye out on the blog and on facebook for more information regarding classes later on in the day.  As a heads up, this was supposed to be the WOD.  If you have access to weights and other equipment, please feel free to get yourself some fitness.  Otherwise, sharpen up that shovel and keep your back straight as you dig!!!

Have a good one, 

CG

Pre WOD: 20 mins to complete:

3-3-3-3-3 reps of:

Push Press

WOD 1: 3 rounds for time of:

12 Push Press (60% of Pre WOD)
12 Pull Ups

1 Reverse Wall Climb for every 30 seconds it takes you to finish the workout (these count towards the time)

WOD 2: 3 rounds for time of:

10 Push Press (80% of Pre WOD)
13 Chest to Bar Pull Ups

1 Reverse Wall Climb for every 30 seconds it takes you to finish the workout (these count towards the time)

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07 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

Team WOD: 9 min AMRAP of:

Partner 1 does as many Wall Balls (20/14) as possible
Partner 2 does that number of reps, but as a Cal Row

Rest three minutes

9 min AMRAP of:

Partner 2 does as many Wall Balls (20/14) as possible
Partner 1 does that number of reps, but as a Cal Row

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Remember this workout?

No?!  Remember something like it?  Yes!  This is a remix of an awful workout.  This will certainly not be as hard / terrible as that other one.  However, please re-read the workout.  Your partner is completely in charge of the work you will be doing.  If he or she decides that she wants to break the consecutive Wall Ball record and make you row a bazillion calories, they can do that to you!  They can smile and bask in your struggle as you sit on the rower as your butt and quads explode.   However, I would like you to smile back at your partner as you inform them that there are two rounds of this workout and at some point the shoe you will on the other foot.

And revenge will be served one calorie at a time,

CG

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

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

The girls (Team Competition Final WOD):  For time:

Elizabeth: 21-15-reps of:

Power Cleans (135/95)
Ring Dips

Fran: 21-15-9 reps of:

Thrusters (95/65)
Pull Ups

Isabel: 30 reps of:

Snatch (135/95) (scale to Clean and Jerk at the same load if needed)

Grace: 30 reps of:

Clean and Jerk (135/95)

Diane: 21-15-9 reps of:

Deadlifts (225/155)
Handstand Push Ups (scale to double the number of Push Ups if needed)

Karen: 150 reps of:

Wall Balls (20/14)

This workout will be done in teams of 3

2 people can work at the same time, but you can only substitute partners in between events and not during events.

25 minute time limit

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Two years in a row…

This very workout was the finale of the team competitions at the CrossFit games.  Today, it’ll be one hell of a Saturday.  Please note that the way this is meant to be done is the following:

  • Two partners can work at the same time
  • Partners can only be rotated after a girl has been finished
  • Partners HAVE to be rotated after a girl is finished
  • It’ is up to you how all of this plays out

Let’s see how you stack up against games competitors,

CG

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05 Feb
by: Published in Uncategorized

Pre WOD: 5 rounds of:

5 Pull Ups into
10 Deadlifts into
5 Chin Ups (all strict)

WOD 1: For time:

21 Deadlifts (225/155)
42 Push Ups
15 Deadlifts (225/155)
30 Push Ups
9 Deadlifts (225/155)
18 Push Ups

Last done 7/16/15

WOD 2: Diane: For time:

21 Deadlifts (225/155)
21 Handstand Push Ups
15 Deadlifts (225/155)
15 Handstand Push Ups
9 Deadlifts (225/155)
9 Handstand Push Ups

Last done 7/16/15

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Paleo Challenge News…

What you really need to read is the following:

This Paleo Challenge is being done in honor of the 3-point foundation.  The idea of the challenge is that if you cheat (more on that later), you and your partner will raise some money.  Each cheat will be worth $5 and to hold teams accountable, if you cheat, then your partner automatically does as well.  So each day cheated, you will fundraise 10 dollars between the two of you.

At the end of the challenge, I am going to take a look at the score sheet and see the total score for your team.  If should be a some kind of whole number by 10.  Something like 60 (which means that you and your partner cheated 6 times).  I will then email you guys and ask that the two of you split it up however you both see fair.  In that email you will also get this link to donate money accordingly.

Am I going to be the donation police?  No.

Am I going to harass you for the money?  No.

Should you take this seriously because it affects your health, fitness, and wellness, and is also doing good for a fantastic cause?  YES!

Should you cheat just so I can fundraise some money?  Probably not, but if that’s the case you should just eat well and donate anyway.

If you are still interested, click here for the rest of the rules and sign up here,

CG

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04 Feb
by: Published in Uncategorized

Pre WOD: 5 rounds of:

30 seconds or 8 Ring Support or Dips
8 Pull Ups
3 Reverse Wall Climbs

WOD 1: 12 min AMRAP of:

2 Hanging Knee Raises
2 Russian Kettlebell Swings (24/16)
4 Hanging Knee Raises
4 Russian Kettlebell Swings (24/16)

…continue this pattern until time expires

WOD 2: 12 min AMRAP of:

2 Toes to Bar
2 Russian Kettlebell Swings (32/24)
4 Toes to Bar
4 Russian Kettlebell Swings (32/24)

…continue this pattern until time expires

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That guy looks familiar…

Please note that starting tomorrow we are going to have the Paleo Challenge / Fundraiser, but the date has been pushed back 5 days.  Things will kick-off on the 16th of February and finish still on April 1st.  All of the same rules apply and please read everything on the links that will be posted tomorrow for more information!

He must be a model or something,

CG

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Princess Swanson, Robert Lee liked this post
03 Feb
by: Published in Uncategorized

Pre WOD: EMOTM for 15 mins:

3 Strict Press and 5 Push Ups

Increase weight if necessary

WOD 1: For time: 5 rounds of:

100M Row
10 Push Press (95/65)
8 Over the Bar Burpees

You have 3 minutes to complete each round

Each round should be done as quickly as possible

Slowest split is your time

WOD 2: For time: 5 rounds of:

130M Row
10 Push Press (115/75)
8 Over the Bar Burpees

You have 3 minutes to complete each round Each round should be done as quickly as possible

Slowest split is your time

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I have a distinct feeling…

For all of the Kill cliff lovers in Reebok CrossFit Back Bay!  The new Berry Legit (get it!?) flavor will be coming your way soon!  You’ll get a heads up when it arrives at the gym, but for now you can just salivate over the photo.

…this is going to be a difficult workout,

CG

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02 Feb
by: Published in Uncategorized

Coach Erin’s Pre WOD:  2 rounds of:

30 second AMRAP of:  Deadlift
30 second AMRAP of:  Hang Power Clean
30 second AMRAP of:  Shoulder to Overhead
30 second AMRAP of:  Back Squats

30 seconds rest between exercises

2 minutes rest in between rounds

The loads for the lifts are

WOD: For time:

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups
50 Air Squats
75 Double Unders

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups
50 Air Squats

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups

Rest 45 seconds

10 Pull Ups
15 Burpees

Rest 45 seconds

10 Pull Ups

14 minute time limit

Coach Erin’s Post WOD:

50 Barbell Sit Ups

8 minute time limit

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Enough snow yet?…

Please note that today’s workout will be about going fast.  With a 14 minute cap, but with 3:45 of those minutes spent resting, you really have about 10 minutes to finish a reasonable amount of work.  Also, please note that Coach Erin’s teeny tiny Pre WOD may have a teeny tiny effect on your energy reserves.  All in all, it’ll be a good day.

With Barbell Sit Ups for dessert,

CG

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Ozzie Webbe Sr. liked this post
01 Feb
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

5-5-5-5-5 reps of:

Back Squats

WOD 1: For time:

30 Cal Row
30 Wall Balls (20/14)
30 Front Squats (135/85)

This workout starts with 3 Burpees and 3 additional Burpees every minute on the minute

WOD 2: For time:

30 Cal Row
30 Wall Balls (20/14)
30 Front Squats (135/85)

This workout starts with 6 Burpees and 6 additional Burpees every minute on the minute

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February is here!…

The shortest / coldest month of the year is upon us.  Winter will be shutting things down in 2 months’ish, but things here at Reebok CrossFit Back Bay will just be cooking up.  Here is a list of what to look forward to this month:

  • All new Team WOD remixes that will likely be worse than the original
  • Paleo Challenge will be starting on February 11th so stay tuned here for more information on that
  • A lot more weighlifting will be coming your way in the form of Pre WODs every M/W/F
  • A lot more weighlifting will be coming your way in the form of Pre WODs every M/W/F
  • A deload week (your favorite!!!)
  • These are the benchmarks will be testing:
    • Valentine’s Day WOD
    • 2k Row for time (YAY!!!)
    • Diane
    • Jackie
  • Lastly, the 2015 Opens will be starting at the end of the month

I feel like I am just gave away prizes,

CG

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