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30 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to find:

ME 1 Power Clean + 1 Hang Power Clean

or

ME 1 Power Snatch + 1 Hang Power Snatch

WOD 1: 2 rounds for time of:

20 Burpees
20/15 Cal Row
20 Hang Power Clean (95/65)

WOD 2: 2 rounds for time of:

14 Over the Rower Burpees
20/16 Cal Row
15 Hang Power Clean (135/95)

==

Paleo Challenge starts today!…

As far as the rest of the rules, let’s just squash the topics list-style:

  1. You actually don’t have to drink milk and/or bottles of wine
  2. You are officially out of excuses when it comes to staying paleo at work events / sport events / meeting events / church events / football sunday events / event events
  3. Eat all of the potatoes, rice, and vodka you want as long as you stop eating crap

That last point is the most important.  All I want is for you to make better decisions.  If you simply cannot live without a glass of wine at night, I’ll budge…go for it.  But as you are sitting back and enjoying a glass of Arbor Mist (which is not paleo), I want you to be proud of the fact that you improved your health and fitness through your diet.

Cheers,

CG

==

29 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

6 x 3 Back Squats (same load for all sets)

WOD 1: In 6 minutes complete:

10 Over the Box Jumps (24/20)
14 Wall Balls (20/14)
18 Russian Kettlebell Swings (24/16)
14 Wall Balls (20/14)
10 Over the Box Jumps (24/20)

Pull Up AMRAP with the remaining time (this is your score)

WOD 2: In 6 minutes complete:

15 Over the Box Jumps (30/24)
15 Wall Balls (20/14)
15 Russian Kettlebell Swings (32/24)
15 Wall Balls (20/14)
15 Over the Box Jumps (30/24)

Muscle Up AMRAP with the remaining time (this is your score)

==

Why the WODIFYless / merciless scoring system…

Click here to sign up.  The scoring system in previous competitions has been a tad on the convoluted side and also difficult to track.  Each day was scored based on stars and the star system (though functional) had some room for ambiguity and confusion.  The WODIFY nutritional journal, despite being a great tool as it is, was not an ideal way to keep track of a score and required a dedicated level of consistency.  This time around things are a lot simpler and a lot more cut-throat and you can no longer be marginally okay.  You either ate well the whole day or you didn’t…black or white.  It’s that simple.  I know that some of you may be thinking that it’s not fair that only one little thing blah blah blah…but the following is my tough-love reply to that sentiment:

There are two types of people doing this challenge:  One kind will complain that it’s not fair that only one little thing blah blah blah.  The other kind will get results.

Apparently winter is already getting to me,

CG

==

28 Sep
by: Published in Uncategorized

WOD: EMOTM for 24 minutes:

Minute 1: 9/6 Cal Row
Minute 2: 7 Ground to Overhead (115/75)
Minute 3: 30 Double Unders or 15 Kick Outs

==

So why teams…

Click here to sign up.  Why not teams?!?!?!?!  Doing it alone can surely be rewarding, but everyone knows that when you do it with another person, it feels so much better!  Having another person holding you accountable for your efforts can make the difference between getting a burrito or getting a salad bowl.  Ideally, you will select a partner with whom you can easily communicate and can be comfortable and candid.  I want you to feel a sense of responsibility for what you do and for what your “Paleo Partner” does, so that you can mutually enhance your health and fitness.

So pick your “Challenge Chums” wisely,

CG

==

 

27 Sep
by: Published in Uncategorized

Team WOD 1: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stops, both team members split 7 Hang Power Clean (155/105)

Team WOD 2: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stops, both team members split 7 Hang Power Clean (195/120)

==

Crazy decisions…

If you kept up with the blog this week, you will have noticed that some great changes have been made to the typical Paleo Challenge we have done here or from most of the ones done elsewhere.  We will go over the rationale for those decisions later on this week.  In the mean time, get yourselves signed up and ready to eat well!

Enjoy your Sunday,

CG

==

Click here to sign up for the Paleo Challenge

 

26 Sep
by: Published in Uncategorized

Today is “Bring a friend to Back Bay Day” so bring someone you know who wants to walk funny for a few days and have some fun!

 

Team WOD 1: 11 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD 2: Wittman: 7 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

==

From the CrossFit.com website…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RIP hero,

CG

==

Click here to sign up for the Paleo Challenge

25 Sep
by: Published in Uncategorized

Tomorrow is “Bring a friend to Back Bay Day” so bring someone you know who wants to be sore in muscles they didn’t think they had and have some fun!


Pre WOD:  
20 mins to complete:

3 x 15 Front Squats

WOD 1: EMOTM for 10 minutes: 7 Reps in any combination of:

Power Clean (135/95)
Shoulder to Overhead (135/95)

WOD 2: EMOTM for 10 minutes: 3 reps in any combination of:

Power Clean (205/125)
Muscle Ups

==

Paleo Challenge rule recap…

Click here to sign up.  If you have not been paying attention, then follow this link.  This is a breakdown of everything we covered this past week in terms or the rules and regulations for the Paleo Challenge.   If you have any questions or clarifications please send them to gino@reebokcrossfitbackbay.com

That’s me,

CG

==

24 Sep
by: Published in Uncategorized

This Saturday is “Bring a friend to Back Bay Day” so bring someone you know who wants to try CrossFit out and have some fun!

Pre WOD:

Handstand Hold (add Wall Runs)
Support L-Sit
Hanging L-Sit
Pull Ups (work negative if you don’t have them)

WOD 1: For total time: 10-1 reps of:

Ring Rows
Push Ups

2-9 reps of:

Over the Box Jump (24/20)
Burpee

20 min cap

WOD 2: For total time: 5-1 reps of:

Muscle Ups
Handstand Pushups

3-10 reps of:

Over the Box Jump (30/24)
Burpee

20 min cap

==

Hi Anya…

Click here to sign up.  The last set of Paleo Challenge 2014 Rules are perhaps the best.  Feast your eyes upon them and feel joy:

  • The following is a list of things that were not previously allowed that are now allowed:
    • High quality hard liquors (without artificially sweetened mixers)
    • Wine both red and white (but not dessert wines)
    • White Rice
    • Potatoes
    • Beans
    • Dairy that doesn’t contain any artificial sweeteners of any kind or variety (refer back to the link that was provided earlier)

I will explain myself later.

Daaaaaaaaaaaaaamn!,

CG

==

23 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to find:

3RM Power Clean

or

3RM Power Snatch

WOD 1:  Grace:  30 reps for time of:

Clean and Jerk (135/95)

WOD 2:  Isabel:  30 reps for time of:

Snatch (135/95)

==

More Paleo Challenge Rules…

What the hell does “artificially raise your insulin levels” mean:

  • If you want to lose weight or gain weight, you will want to control the levels of insulin in your system
  • The higher your insulin levels are, the more weight you will again and vice versa
  • Certain natural foods like fruits and some veggies will naturally raise your insulin levels, but at least you are eating fruits and vegetables so I’ll consider that a win so…
    • If you want to eat three pineapples a day, please note that it is very likely that you will gain weight, but at least you will be doing it naturally
  • Artificially raising your insulin means that you ate some processed foods that are laden with carbohydrates and you know you shouldn’t eat.  The following is an incomplete, but pretty thorough list:
    • Bread, pasta, wraps, cereals, muffins, cupcakes, or any other sweet baked goods of any type or variety
    • Soft drinks or energy drinks of any type or variety
    • Drinks that have been artificially sweetened in any way shape or form (take a look at that almond milk)
    • Chewing gum of any type or variety
    • Any artificial sweeteners of items that have artificial sweeteners
    • Beer or drink mixes

Please note that this is not a complete list,

CG

==

 

22 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

5 x 4 Back Squats

WOD 1: 7 min AMRAP of with ascending reps of:

1 Pull Ups
1 Wall Balls (20/14)

WOD 2: 7 min AMRAP with descending reps of:

12 Chest to Bar Pull Ups
12 Wall Ball (20/14)

==

More Paleo Challenge rules…

How to score your efforts:

  • Each of the 30 days will receive a score of either 1 or 5.
  • A score of 1 (one) will denote a day in which you do not artificially raise your insulin levels (more on that later)
  • A score of 5 (five) will denote a day in which you do artificially raise your insulin (more on that later)
  • Your score and the score of your partner will be added together.  This aggregate score between the two partners will be the “Daily Score” and what will actually get counted
  • You cannot score anything between 1 and 5 therefore your only scoring options are:
    • 2 = if you both score 1
    • 6 = if one of you scores a 1 and the other a 5
    • 10 = if you are both little piggies
  • The score will work like golf where the lowest score between all of the teams will win

So far, so good,

CG

==

21 Sep
by: Published in Uncategorized

WOD: EMOTM for 10 minutes:

1 Hang Power Clean (105/70)
1 Burpee

(reps increase by 1 every minute)

Rest 3 minutes

EMOTM for 10 minutes:

10 Hang Power Clean (105/70)
10 Burpees

(reps decrease by 1 every minute)

==

Paleo Challenge Rules…

Things will be very different this time around.  People who may have first shunned the Paleo diet and the Paleo Challenge will find this effort to be infinitely more palatable.  One of the bigger changes this year is that this time around, the Paleo Challenge will be done in teams something I don’t think anyone has done before)!!!  Here are the rules on how to participate:

  • Teams must be made
  • Each team will consist of two people
  • You cannot have more than two people on one team
  • You cannot do it alone
  • If you do not have a partner then one will be assigned to you
  • You must use the official Score Sheet to score your efforts

CG
==

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