Author Archive

29 Oct
by: Published in Uncategorized

Pre-WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups (work negative if you dont have them)

WOD 1:

5 rounds for time of:

300M Row
12 Ring Rows
12 Over the Box Jumps (24/20)
12 Push Ups
25 Double Unders or 12 Kick Outs

WOD 2:

5 rounds for time of:

300M Row
12 Pull Ups
10 Over the Box Jumps (30/24)
8 Handstand Push Ups
30 Double Unders

==

Is this how you feel….

Please, please, please!  Don’t lose all control after today!  Diet in terms of your health and fitness will (and should) be a life time journey.  These 30 days were just the beginning.  Take some time to reflect on what worked and why and also what didn’t work and why.  Figure out a way to sustain this progress in the long term in such a way that you could do it without any issues.  The appropriate diet will give you the other half of what you are looking for at the gym and more!

Well done everyone,

CG

==

Mirjana Kulics liked this post
28 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to find:

1RM Power Clean or Power Snatch

WOD 1:

7 min AMRAP of:

30 Cal Row
25 Hanging Knee Raises
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Pull Ups

WOD 2: “Half 14.4″

7 min AMRAP of:

30 Cal Row
25 Toes to Bar
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Muscle Ups

==

But wait there’s more…

In case you were looking for some in-house help in your dietary journey, Coach Erin is available.  For everyone who still wants help after the Paleo Challenge is done (tomorrow!), please send an email to erin@reebokcrossfitbackbay.com!  Even if you didn’t do the Paleo Challenge or you are just looking for some guidance.  Nutrition is important enough for your health and fitness, that if you are unsure of what you are doing you should seek out some help!  Literally, this stuff can change your life.

So get on it,

CG

==

27 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to complete:

5 x 5 Back Squats (all at the same load)

WOD 1:  1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Kettebell Swings (24/16)

1 min AMRAP of:

Box Jumps (24/20)

0-60 reps = 1000M Row
61-75 reps = 800M Row
76-90 reps = 600M Row
91-105 reps = 400M Row
106+ = 200M Row

WOD 2:  1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Kettlebell Swings (32/24)

1 min AMRAP of:

Box Jumps (30/24)

0-100 reps = 1000M Row
101-120+ reps = 500M Row

==

So you want some more Paleo living?…

As a heads up, if you aren’t busy coming to cheer everyone who will be competing at the CrossFit Southie Showdown, Jason Seib will be in the area giving a talk about nutrition!  Who is Jason Seib you ask?:

Link to his website
Link to his book

So Jason will be having a sustainable fat loss seminar at Healthworks Back Bay  on November 8th from 12:30pm – 4:30pm.

Thanks!!
CG
==
Yony Bengtson, Erica Evans liked this post
26 Oct
by: Published in Uncategorized

WOD 1:  EMOTM for 20 minutes:

3 Deadlifts (225/155)
5 Push Ups

WOD 2:  EMOTM for 20 minutes:

3 Deadlifts (225/155)
3 Handstand Push Ups

Last done 5/8/14

==

Feliz Lunes a todos…

After having so many of you come up to me and express your love for this workout, we are bringing it back for another round.  It’s a reasonable way to get some good, complex volume in while not crushing everyone à la the last few Mondays.  In other news, since I am sure many of you having been thinking about it every waking hour of every day this month:  the Paleo Challenge is coming to it’s official end this very Thursday!  No longer will you have the crushing guilt of eating the exact same way you ate before…now it’ll just be the regular level of guilt (ba dum psh!).  I, of course, am kidding.  Many of you have done super well this month and I would love for you all to keep your efforts going!

This week I will show you how,

CG

==

 

25 Oct
by: Published in Uncategorized

THE INAUGURAL REEBOK CROSSFIT BACK BAY INTERNAL WEIGHTLIFTING COMPETITION IS TODAY!!!!!

Come cheer on your fellow athletes!

Team WOD 1:

For the least number of sets possible:

100 Thrusters (95/65)
200 Kick Outs
125 Back Squats (95/65)

Team WOD 2:

For the least number of sets possible:

125 Thrusters (95/65)
100 Toes to Bar
150 Back Squats (95/65)

==

Things got dark on the blog yesterday…

I just looked over the programming for November and nothing seems out of the usual for a Monday…

I am sure it was nothing,

CG

==

Chris Horkan liked this post
24 Oct
by: Published in Uncategorized

THE INAUGURAL REEBOK CROSSFIT BACK BAY INTERNAL WEIGHTLIFTING COMPETITION IS TOMORROW!!!!!

Come cheer on your fellow athletes!

Team WOD L1: For time:

100 Burpees
EMOTM 5 Power Clean (95/65)

then

200 Double Unders
EMOTM 5 Front Squats (95/65)

Team Lullaby: For time:

100 Burpees
EMOTM 5 Power Snatch (95/65)

then

500 Double Unders
EMOTM 5 Overhead Squats (95/65)

==

Oh team Lullaby…

Some of our members here are very familiar with you, while some will just be getting to know you.  Every time you have come up, I get excited to ask members about their experiences and usually I am let down.  I am let down because no one thinks of you as an actual, difficult workout.  Some members have even enjoyed themselves during your shenanigans!!!  Why sure, when you rest every other minute while your partner does work would definitely make the workout easier.  One day we will separate these partners and have each individual attempt to tackle you alone without any help.  Maybe on a Monday coming up soon…say the day before people go on some sort of vacation to give thanks.  Only then will they truly know that you are worthy.

And on that day they will never forget you,

CG

==

23 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to complete:

3 x 15 Front Squats

Increase load if you can.  Minimal rest between sets (no more than 1:00)

WOD

For time at 50% of your Pre WOD Front Squat weight:

25 Front Squats
25 Shoulder to Overhead
25 Thrusters

EMOTM 20 Double Unders or 10 Kick Outs

10 minute cap

==

Front Squat Friday:  The final chapter…

After two months of doing some Front Squats every Friday, things are coming to an end pause.  Leg endurance has improved across the gym for those who showed up diligently all while, for some odd reason, Friday was also the day many of you decided to try out one of the auxiliary classes.  Next Friday will not have any Front Squats since it’ll be Halloween and you guys will be much too busy doing SPOOKY, so enjoy these while you can!.  With that said, Front Squat Friday will resume in November AND the programming will have some minor adjustments that all of you will appreciate*.

*Please note that none of you will actually appreciate it,

CG

==

22 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD:

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

WOD: “Rowing Helen”

3 rounds for time of:

500M Row
21 Kettlebell Swings (24/16)
12 Pull Ups

==

Happy almost Friday…

Due to the inevitable and impending doom upcoming inclement weather, please be advise that a lot more rowing will be taking place (hopefully you went to Monica’s rowing clinic!).  Helen is a baseline workout that normally includes 400 meters of running instead of rowing.  This particular detail is a bit of a double edge sword.  On the one hand, you are on a rower and therefore you have no stairs to climb up and down.  On the other hand, you are on a rower.  The only reason we are doing 500 meters of rowing is because that is the way we have always done it.  Maybe one day I will change my mind.

But not today,

CG

==

Gram Tusia liked this post
21 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD: 20 mins to find:

1RM Hang Power Clean

or

1RM Hang Power Snatch

WOD 1:  3 rounds for time of:

4 x 1 Power Clean 1 Hang Power Clean 1 Front Squat 1 Hang Power Clean 1 Power Clean
15 No Squat Wall Balls (20/14)
5 KB Shoulder Press on each side

WOD 2:  3 rounds for time of:

4 x 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat 1 Hang Power Snatch 1 Power Snatch
12 KB Shoulder Press on each side

==

Love me some lifting complexes (which is the proper plural)…

With October coming to an end, there are a few things that I need to bring up to you guys!  The weightlifting competition takes place this weekend (This Saturday at 2 PM at box 2)!  If you want to participate, please e-mail coach Justin immediately!!!  Also, after today, there will only there will only be a week remaining the Paleo Challenge.  Most importantly, however, is that there is only one more weekend to endure!  I don’t quite recommend staying up to midnight so that you can eat and drink yourself back to October 1st.  Make some good decisions still for something spooktacular awaits you this Halloween.

And it’s a horrendously hard workout,

CG

==

 

Eric Gjerde, Erin Poders liked this post
20 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD: 20 mins to complete:

5 x 2 Back Squats

WOD: For total reps:

1 min AMRAP of:

Thrusters (95/65)

Rest 1 minute

1 min AMRAP of:

Pull Ups

Rest 1 minute

1 minute AMRAP of:

Burpees

Rest 1 minute

1 min AMRAP of:

Cal Row

==

Sam A. Q & A #3/5…

Q1)  What are your food staples when it comes to preparing for a show?
A1)  It is quite the list…

  • Cream of Rice (SOOO easy to make!)
  • Sweet Potatoes
  • Rice
  • Eggs
  • Egg whites
  • Almonds (unsalted, dry roasted)
  • Spinach
  • Broccoli
  • Asparagus
  • Strawberries
  • Ground Turkey
  • Flank Steak
  • Tilapia
  • Whey Protein

Q2)  What do you snack when training for a show?  What about during a competition?
A2)  During prep I do not snack in between meals at all.  My smaller meals include combinations like almonds, ground turkey, green juice or spinach, and eggs.  The week prior to a show and on show day my diet is very rigid.  Typically it will consist of white fish and asparagus with some rice and healthy fats, like coconut oil or almond butter. Prior to stepping on stage, I eat a rice cake with almond butter and honey.

Q3)  Other than water, what else do you drink to get in competition shape?
A3)  Black coffee, seltzer water.  On occasion protein shakes and green juice (mostly spinach and water with a few strawberries)

Hmmm….that’s a lot of veggies.  I wonder if they are good for you?,

CG

==

Lucy Rivera, Gram Tusia liked this post
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