Author Archive

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

==

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

==

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

==

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

==

 

31 Jan
by: Published in Uncategorized

Team WOD: 3 rounds for time of:

1000M Row

One partner rows while another partner does:

4 Hang Power Clean (135/85)
6 Front Squats (135/85)
8 Shoulder to Overhead (135/85)

If the barbell is ever dropped, partners switch.

The partner who was rowing will pick up right where the other person left off and start over.

The second round happens at 115/75 and the last round at 95/65.

==

Yesterday’s edition of the blog…

Has the AM VS PM results.  AM won.  Today’s doesn’t have much.

Enjoy your WOD,

CG

==

30 Jan
by: Published in Uncategorized

Team WOD: Alternating every 30 seconds for time:

100 Wall Balls (20/14)
75 Pull Ups
50 Burpees
25 Cal Row
25 Wall Balls (20/14)
50 Pull Ups
75 Burpees
100 Cal Row

==

Hear ye, hear ye…

The final scores of the AM VS PM showdown are as follows:

Drumrolls please:

Mandatory moment of anticipation…

Bite your lips…

Cross your fingers…

Don’t step on that crack…

42 points for the AM team
38 points for the PM team!!!

Congratulations to all of the guys and gals from the AM team!  You guys won…just like the Seattle Seahawks winned the NFC championship!  I will be talking to you PM people later.  In the mean time…You PM’ers…you sit there and think about what you did!

So punished,

CG

==

Scott Siegel liked this post
29 Jan
by: Published in Uncategorized

Skill:  Snatch Balance into an OHS

WOD 1:  Fran:  21-15-9 reps for time of:

Thrusters (95/65)
Pull Ups

WOD 2:  Amanda:  9-7-5 reps for time of:

Squat Snatches (135/95)
Muscle Ups

==

I can’t talk right now!!!…

I am in the middle of some serious score counting!  In the midst of some significant score calculations!!  I AM IN THE INTERIM OF SOME CONSEQUENTIAL TABULATION!!!   I am systematizing and such like a madman.  Apparently, I am taking advantage of an online thesaurus, but that is not the issue.  The scores for the inaugural AM VS PM showdown will be up soon!

As in tomorrow,

Which is very soon,

CG

==

Albert Tsoi, Princess Swanson liked this post
28 Jan
by: Published in Uncategorized

Pre WOD: 5 rounds of:

5 (each side) Heavy Kettlebell Row (same weight each arm)
5 (each side) Single Leg Deadlift (same weight each leg)
1 Turkish Get Up (each side)

WOD 4: AM vs PM: 10 min AMRAP of:

5 Toes to Bar
10 Burpees
15 Hang Power Clean (135/95)

 

 

 

27 Jan
by: Published in Uncategorized

PLEASE NOTE THAT THE GYM WILL BE OPENING AND FOLLOWING A REGULAR SCHEDULE STARTING AT 11 AM!!!

Coach Justin’s Pre WOD:  5 sets of:

8 (each leg) Bulgarian Split Squats
5 Medball Jumps for max height

WOD 1: 12 min AMRAP of:

5 Push Ups
5 Ring Dips
1 Reverse Wall Climb

WOD 2:  12 min AMRAP of:

5 Push Ups
5 Ring Dips
5 Handstand Push Ups

Coach Justin’s Post WOD:  3 sets of:

30 seconds of:

Front Rack Lunge Hold (each leg) (45/35)
Bent Over Row Hold

30 seconds Rest between each set

==

How was the blizzard…

Time to get back into the action!

Hope you guys stayed warm,

CG

==

LaJuane M Friend liked this post
26 Jan
by: Published in Uncategorized

PLEASE NOTE THAT DUE TO THE UPCOMING INCLEMENT WEATHER, REEBOK CROSSFIT BACK BAY WILL BE CLOSED TOMORROW AND DURING THE MORNING SESSIONS ON WEDNESDAYS.

WE APOLOGIZE FOR ANY INCONVENIENCE!!!

In the mean time:  At home monster WOD:  For time:

25-20-15-10-5-25 reps of:

Push Ups
Burpees
Air Squats

==

This historic storm…

Which has not happened yet, has made us close the gym for all of Tuesday and for the morning sessions on Wednesday.  Please stay in touch with the blog or our facebook page in case of any updates.  In the mean time, do try this monster workout!

It’s not easy, but it’ll keep you warm,

CG

==

Charles Guerzon liked this post
26 Jan
by: Published in Uncategorized

PLEASE NOTE THAT DUE TO THE UPCOMING INCLEMENT WEATHER, REEBOK CROSSFIT BACK BAY WILL BE CLOSED TOMORROW

WE APOLOGIZE FOR ANY INCONVENIENCE

In the mean time:  At home monster WOD:  For time:

25-20-15-10-5-25 reps of:

Push Ups
Burpees
Air Squats

25 Jan
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1 PERFECT heavy Deadlift (crappy rep = no rep)

WOD: For total time:

21 KB Overhead Squat (left)
21 Push Ups
21 KB Overhead Squats (right)

Rest 2 minutes

15 KB Overhead Squat (left)
15 Push Ups
15 KB Overhead Squats (right)

Rest 2 minutes

9 KB Overhead Squat (left)
9 Push Ups
9 KB Overhead Squats (right)

15 min time limit

==

Drop-in tales (part 1)…

I love people who drop into Reebok CrossFit Back Bay!  I love them!  You get to experience people from other places and they get to experience you and the way you do things.  It’s a fantastic balance in where everyone gets a little something out of the experience.  The only issue with Drop-ins is that they are people.  People come in all different flavors and sometimes that can be “skewed sense of reality.”  The next few posts are specifically about that flavor of people.  It’s never the most fun thing to coach those people, but I definitely enjoy publicly talking about it on a blog that I am sure no one reads.

Ahem,

CG

==

Carlos Terron, Ronaldo Cepeda liked this post
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