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23 Jun
by: Published in Uncategorized

WOD:  EMOTM for 24 minutes:  Odd:  6 Russian KBS (24/16) 6 Goblet Squats (24/16) Even:  6 KB Lunges (3 each leg) (24/16) 6 KB Press (3 each arm) (24/16)

Team WOD 1:  For time:  70 Box Jumps (24/20) 70 Jumping Pull Ups 70 Kettlebell Swings (16/12) 70 Walking Lunge Steps 70 Knees to Elbows (100 Kick Outs) 70 Push Press (45/45) 70 Superman Extensions 70 Wall Balls (20/14) 70 Burpees 70 Double Unders (100 Kick Outs) WOD 2:  Filthy fifty:  For time:  50 Box Jumps (24/20) 50 Jumping Pull Ups 50 Kettlebell Swings (16/12) 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press (45/45) 50 Superman Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double Unders

Team WOD 1: For time: 21 Thrusters (75/55) 21 Pull Ups (each) 30 Hang Power Snatch (95/65) 15 Thrusters (75/55) 15 Pull Ups (each) 30 Power Clean and Push Press (95/65) 9 Thrusters (75/55) 9 Pull Ups (each) Team WOD 2: For time: 21 Thrusters (95/65) 21 Pull Ups (each) Isabel: 30 Power Snatch (135/95) 15 Thrusters (95/65) 15 Pull Ups (each) Grace: 30 Power Clean and Jerk (135/95) 9 Thrusters (95/65) 9 Pull Ups (each)

Skill:  3 rounds of:

Chin Ups
Military Pull Ups
Muscle Ups / Ring Rows

Choose your own adventures:  WOD 1:

3 rounds for time with a 12 min cap or 12 min AMRAP of:

Box Jumps
One barbell movement
Push Ups

Choose your own adventures:  WOD 2:  

3 rounds for time with a 12 min cap or 12 min AMRAP of:

Box Jumps
One barbell movement
Handstand Push Ups

==

I don’t know what happened!…

I posted all of the workouts and they didn’t show up!!!  Worse yet, all of the picture that were  last uploaded to WordPress are gone (thus I have NM explaining how this situation feels).

In any direction, I am back in the Back Bay baby!!!  After a week of vacation in the happiest place on earth, I have come back wiser and with the capacity to displace more water.  Let’s talk all about going on vacations, eating ice cream twice a day, working out with a 55 lb. vest on, and maybe a thing or two about eating some vegetables.

It’s going to be a good week,

CG

==

Just think about all of the witty banter you missed out on!!!  We’ll make it up, no worries…

Matthew Botelho liked this post
21 Jun
by: Published in WODs

Team WOD 1: For time:

21 Thrusters (75/55)
21 Pull Ups (each)

30 Hang Power Snatch (95/65)

15 Thrusters (75/55)
15 Pull Ups (each)

30 Power Clean and Push Press (95/65)

9 Thrusters (75/55)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65)
9 Pull Ups (each)

==

Have you done the survey yet?…

If so, congratulations! You have had a very productive and balanced weekend. If you haven’t been capable of answering ALL 6 of those questions, you should have had an absolute blast of a weekend! So much so, that maybe you should slow it down a bit and relax. Relax and answer the survey.

We want to hear about how much you like me,

CG

==

20 Jun
by: Published in WODs

Team WOD 1: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/16)
70 Walking Lunge Steps
70 Knees to Elbows
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders or 100 Kick Outs

WOD 2: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/16)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

==

Happy Saturday…

I heard a few of you really, really enjoyed the run. Maybe we should pull it into the normal repertoire. Like a once a week thing maybe!? Anyway, please note that there is a team version of this workout and an individual version! The filthy fifty is way too easy to break up as it is. In fact, Chris Spealler does it in 13:13…

Can’t be that bad,

CG

==

 

19 Jun
by: Published in WODs

WOD: EMOTM for 24 minutes:

Odd:

6 Russian KBS (24/16)
6 Goblet Squats (24/16)

Even:

6 KB Lunges (3 each leg) (24/16)
6 KB Press (3 each arm) (24/16)==

==

Survey much…

Check your emails people! You have been sent a 6 question survey about your experience at the gym , what you enjoy and what you would like to see more / improved. Remember that the squeaky wheel gets the grease and your opinion matters! We have had over 100 people answer the survey and there are still plenty more of you whose answers we await.

If only the subjunctive were that easy,

CG

==

 

18 Jun
by: Published in Uncategorized

Punishment: 1 mile Medicine Ball Run (20/14)

WOD: For time:

29 Double Unders
29 Wall Balls (20/14)
500M Row
29 Wall Balls (20/14)
29 Double Unders 

15 min cap

If you cannot run (for whatever reason), you get to enjoy a 2000M again.

==

I lied…

I am a liar.

Because I lied,

CG

==

17 Jun
by: Published in Uncategorized

WOD 1: Box 2:  3 rounds for time of:

19 Burpees
19 Power Clean (95/65)
19 Double Unders

19 Pull Ups in between each round

20 min cap

WOD 2: Box 2: 3 rounds for time of:

19 Burpees
19 Power Snatch (75/55)
19 Double Unders

19 Pull Ups in between each round

20 min cap

==

Hi there…

If you are checking the website right now, you are seeing some weird things happening.  Just me playing before I go on vacation!  Last week you may have noticed that the workouts got published twice for some reason…that’s going to be prevented all while making life easier for myself with the posts!

We will be doing the official Box 2 workout tomorrow so come on by!  In the mean time you better be doing two things:

1)  Being outside
2)  Watching the World Cup (preferably outside)

Good times,

CG

==

 

Mallik Greene liked this post
16 Jun
by: Published in Uncategorized

Skill:

Power Clean to Hang Power Clean (AHAP) (up to 20 minutes)

WOD:  DT: 5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

13 min cap

==

From the CrossFit.com website…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.  

If you would like to know more, click here.

RIP hero,

CG

==

15 Jun
by: Published in Uncategorized

Skill:

Military Pull Ups
Bottom of the Push Up Hold
Band Pull Aparts

WOD 1: 4 rounds for time of:

10 Ring Rows
10 Hanging Knee Raise
10 Push Ups
10 Front Squats (115/75)

Last done 4/9/2014

WOD 2: 4 rounds for time of:

2 Muscle Ups
4 Toes to Bar
6 HSPU (20/14)
10 Front Squats (115/75)

Last done 4/9/2014

==

Curious…

I like the make up of this workout and wanted to see what you guys could redo after a reasonable amount of gymnastics and strength work lately.  In other news, this week is a punishment week.  Please note that the punishment will be issued this Friday so as to include the competition team.  Since this week will be 100 Burpees before the workout, Pagey and I will be taking notice on how many people decide to cancel out that day.

You have fair warning,

CG

==

 

14 Jun
by: Published in Uncategorized

Please note that volunteers will be needed for a RKC certification today (Sunday). If you would like to assist coach Gino and coach Angelo for an hour, please report to the basement of Box 1 at around 12 pm!!!

Please and thanks!!!!

Team WOD 1: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (75/55)

You can only row and rest when in the Front Rack position

Team WOD 2: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (95/65)

You can only row and rest when in the Front Rack position

==

Extracurricular fitness…

If you have not taken one of the specialty classes here at Reebok CrossFit Back Bay, take this summer to stop on by and figure out what the buzz is all about.  The following classes can fill any holes you may have in your armor:

Gymnastics
Weightlifting
Mobility
Endurance
Fundamentals

You could surprise yourself,

CG

==

 

13 Jun
by: Published in Uncategorized

Team WOD: 2 rounds for time:

20 Pull Ups
20 Burpees
20 Wall Balls
20 Box Jumps
20 Kettlebell Swings
20 Hang Power Clean

To be done in relay style and to be done by whole class working together in two lines

Loads no heavier than standard (95/65)

==

Two lines…

Two conga lines that produce a lot of fitness and fun instead of a little bit of each.  If there are 7 people in each team, there will be 6 people working and 1 person resting (the guy at the end of the line).

Go outside after this!,

CG

==

 

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