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20 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

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)

==

Hey everyone…

Great workout today.  Perhaps the first weekend WOD that has not gotten a remix this year (same thing for tomorrow).  Please be aware that this is not for time, but instead for minimum number of sets.  If you try and rush through this, you’ll get more sets (a worse score), then if you grit it out as much as you can and really learn how to push that limit.  Find a partner that is also willing to commit to your level of intensity and this will likely be one of the better grinders (not the sandwich) so far this year.

I did it in 1 set…wasn’t too bad,

CG

==

19 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD:  Skill or Mobility for 15.4

WOD 1:  Scaled WOD:  8 min AMRAP of:

3 Push Press (95/65)
3 Power Cleans (115/75)
6 Push Press (95/65)
3 Power Cleans (115/75)
9 Push Press (95/65)
3 Power Cleans (115/75)

After each round add 3 HSPU and after every 3 rounds add 3 Power Cleans

WOD 2:  Rx WOD:   8 min AMRAP of:

3 Handstand Push Ups
3 Power Cleans (185/115)
6 Handstand Push Ups
3 Power Cleans (185/115)
9 Handstand Push Ups
3 Power Cleans (185/115)

After each round add 3 HSPU and after every 3 rounds add 3 Power Cleans

==

Sooooooo much to talk address…

I don’t know where to start.  But I now I don’t want to start now because it’s Friday and we need a whole week for this!  Buy your tickets to the Gala now and don’t wait!  Good luck in 15.4 and I hope you like Box Jumps!

Because I sure don’t,

CG

==

09 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Coach Gino’s PreWOD: EMOTM for 8 minutes:

Odd minutes: 20 second Ring Support Hold and 2 Reverse Wall Climbs
Even minutes: 20 second Ring Support Hold and 10 Push Ups

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

Front Squats (95/65)
Kettlebell Swings (24/16)
Toes to Bar (scale to HKR)

Coach Gino’s Post WOD: 3 x 3 minute rounds of:

ME HS Hold up to 1:30 into ME Ring Dips up to 15 (or 1:30)

==

About three weeks in…

How’s the Paleo Challenge going?!  I see almost everyone is scoring and you guys are also doing really well!  Please keep up the work and hold yourselves accountable.  Some of you out there have certainly raise a lot of money while some of you are still holding strong!!!

Keep it up,

CG

==

08 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: 20 mins to complete:

1-1-1-1-1 reps of: Push Press

WOD:  9 min AMRAP of:

3 Push Press (at 65% of Pre WOD)
3 Cal Row
6 Push Press (at 65% of Pre WOD)
6 Cal Row

Continue pattern until time expires

==

I know I say this a lot…

But please believe me when I say that a really cool event will be coming your way in April.  When…not sure yet.  Where…TBD.  But please start getting pumped now as this even should be huge!

All aboard the hype train,

CG

==

Princess Swanson liked this post
07 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD: For time:

150 Double Unders
135 Sit Ups
120 Push Ups
105 Air Squats
90 Box Jumps (24/20)
75 Pull Ups
60 Walking Lunges
45 Burpees
30 Knees to Elbows
15 HSPU or 30 Push Ups

WOD:  22 Bowens: For time:

100 Double Unders
90 Sit Ups
80 Push Ups
70 Air Squats
60 Box Jumps (24/20)
50 Pull Ups
40 Walking Lunges
30 Burpees
20 Knees to Elbows
10 HSPU

==

WOAH…

Please take advantage of this workout as this will be the first time we have done the individual version of the 22 Bowens workout.  If you haven’t done it solo, give it a whirl.  It’s a heck of a gymnastastic adventure.

I hope you like it,

CG

==

 

 

06 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD 1: For time:

90 Power Clean (95/65)
90 Burpees
90 Shoulder to Overhead (75/55)
90 Pull Ups
90 Front Squats (95/65)
90 Sit Ups

Partners alternate every 90 seconds

Team WOD 2: For time:

90 Power Clean (135/95)
90 Burpees
90 Shoulder to Overhead (95/65)
90 Pull Ups
90 Front Squats (135/95)
90 Toes to Bar

Partners alternate every 90 seconds

==

90…

At least it’s not 100!!!

90,

CG

==

Princess Swanson liked this post
05 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: Opens skill and/or mobility

WOD 1: 15.2 scaled:  2 rounds of:

6 Overhead Squats (65/45)
6 Pull Ups

3 minute time limit

If you finish all your work…

2 rounds of:

8 Overhead Squats (65/45)
8 Pull Ups

3 minute time limit

If you finish all your work…keep following this pattern until you are no longer capable of doing so.

WOD 2: 15.2 Rx:  14.2:  2 rounds of:

10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups

3 minute time limit

If you finish all your work…

2 rounds of:

12 Overhead Squats (95/65)
12 Chest to Bar Pull Ups

3 minute time limit

If you finish all your work…keep following this pattern until you are no longer capable of doing so.

==

GUYS!!!!!!,

Do you want to be in a RCBB video?  Mykim D. will be visiting certain classes all next week (March 9th-15th) to get footage of the coach and the class.  Here are the times and days so you can mentally prepare!

LAUREN:  Sunday March 8th; On Ramp 12pm Box 1
JESSA: Tuesday March 10th; Fundamentals 5pm Box 1
JUSTIN: Wednesday March 11th; Lifting 5pm Box 2
ANGELO: Wednesday March 11th; Yoga 730pm Box 1 (promote for attendance)
MONICA: Thursday March 12th; Comp Class 3pm-5pm Box 2
ANGELO: Thursday March 12th; 630pm Endurance Box 1
GINO: Thursday March 12th; 8pm Gymnastics Box 1 (promote for attendance)
ERIN: Friday March 13th; 530pm WOD Box 1
BERN: Friday March 14th; 7pm Class Box 2 APRES
I am going to look GOOD,
CG
==

PS…may the WODs be ever in your favor!

Princess Swanson liked this post
04 Mar
by: Published in Uncategorized

Pre WOD: 5 rounds of:

Bottom of Ring Support
Weighted Chin Ups
Wall Runs

WOD: 10 min AMRAP of:

3 x 1 Hang Power Clean + 2 Shoulder to Overhead
10 Pull Ups
25 Double Unders

Select any load that where you can do all 9 lifts unbroken

==

March has gotten away from me…

With all of this excitement in the air about the Opens, things have just gotten away from me so far.  However, I promise I will get back on track here!  I shall do so starting today!  The following are the things happening this March at le gym (because I am fancy):

All new weekend workou…wait that’s not true.  A few of them are repeats, but they are definitely outstanding.
Wednesdays we will be having a functional movement class (click here for more information).
Fridays we are doing the Opens workout.
Saturdays at 3:30 people will be gathering at Box 2 to watch the Opens workout go down (you guys rock!).

Most importantly the weather is…shhhh.

I don’t want to jinx it,

CG

==

 

03 Mar
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

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

WOD 1: 90 second AMRAP of:

Wall Balls

However, you only have two attempts.

90 second AMRAP of:

Russian Kettlebell Swings (24/16)

However, you only have two attempts.

0-50 reps = 1000M Row
51-75 reps = 750M Row
76-100 reps = 500M Row
101 reps + = 250M Row

WOD 2: 90 second AMRAP of:

Wall Balls

However, you only have two attempts.

90 second AMRAP of:

Russian Kettlebell Swings (32/24)

However, you only have two attempts.

0-75 reps = 1000M Row
76-100 reps = 750M Row
101 – 125 reps = 500M Row
126 + reps = 250M Row

==

Heads up…

We are going to be piloting a new class starting this week. Here are the details:
1. Class will be held at 12pm and 630pm for 5 weeks
2. Limited to 5 people
3. Required to go through a FMS (functional movement screen) prior to starting
4. Contact Lauren to register for both!
Here is the class description:
The same principles involved in rehab of patients with injuries apply in performance enhancement and durability in athletics. When an athlete defaults to ineffective positions and movement patterns, it has a direct correlation on muscle output. The goal of this class is to improve an athletes performance by improving range of motion, stability, creating more optimal movement patterns and decrease injury risk by delaying fatigue. This class will run for 5 weeks, each week training will focus around a different movement related topic and how it relates to Crossfit.
Get it done,
CG
==
Princess Swanson liked this post
02 Mar
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

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

==

Looking good Back Bay…

The scores are in and things went pretty well this first week.  Let’s celebrate that by doing a rather long and difficult workout!!!  A special thanks to Race-Pak for coming out and sponsoring the event as well as Katie Pietrowski for the killer photography!  Another thank you to everyone who came out this Saturday to cheer on the athletes.

Let’s do it again,

CG

==

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