Author Archive

27 Dec
by: Published in Uncategorized

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

==

26 Dec
by: Published in Uncategorized

Team WOD 1: For time:

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

30 minute time limit

==

Nothing special today…

Just some fantastic fitness fueled fun fand falliteration!

Fee fhat fI fid fhere?,

CG

==

26 Dec
by: Published in Uncategorized


Main – CrossFit

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Metcon (AMRAP – Rounds)

Deck of cards WOD: For as many completed rounds as possible:

The coach will have a deck of cards and use them for a workout.

They will take out the face cards (J-Q-K) and use the numbers plus the Ace cards.

The coach will draw one card every minute and you will have 30 seconds to finish the workout demanded by the card and 30 seconds of rest.

Each card is worth is number in reps except the ace, which is worth 15 reps.

Clubs (♣): Russian Kettlebell Swings (24/16)

Diamonds (♦): Pull Ups

Hearts (♥): Wall Balls

Spades (♠): Burpees

25 Dec
by: Published in Uncategorized

Deck of cards WOD: For as many completed rounds as possible:

The coach will have a deck of cards and use them for a workout.

They will take out the face cards (J-Q-K) and use the rest of the cards.

The coach will draw one card every minute and you will have 30 seconds to finish the workout demanded by the card and 30 seconds of rest.

Each card is worth is number in reps and the aces are worth 15 reps.

Clubs (♣): Russian Kettlebell Swings (24/16)
Diamonds (♦): Pull Ups
Hearts (♥): Wall Balls
Spades (♠): Burpees

==

Please tell me this makes sense…

After taking out every card that is a Jack, a Queen, and a King, a coach will have a deck of cards that has 40 cards.  The coach will draw a card every minute, but you will only have 30 seconds to complete that card.  If the coach were to draw the 2 of clubs, all you will do are 2 Russian Kettlebell Swings.  If the next minute he draws the 10 of hearts, you will then do 10 Wall Balls.  If the deck is stacked for you, today will be an okay day (there are 69 reps of each!).  If the deck has a grudge against you, then you probably shouldn’t gamble anytime soon.

Just saying,

CG

==

24 Dec
by: Published in Uncategorized

From everyone at Reebok CrossFit Back Bay, we would like to wish you and yours a very merry

Christmas.  Enjoy your day off and your time with loved ones!!!

23 Dec
by: Published in Uncategorized

WOD: Santa’s Little Elves: In teams of 3 and split anyhow for time:

Feed the reindeer before take off: 192 Kettlebell Swings (24/16)

Loading the sleigh: 192 Wall Balls (20/14)

Powering the sleigh: 192 Cal Row

Do Burpees because elves also need to be fit: 192 Burpees

Cleaning Up afterwards: 192 Power Clean (95/65)

No one can do more than 24 consecutive reps and only 1 person can work at a time.

==

Dear Santa…

How are you??  With the pleasantries aside, this is my Christmas list.  MAY I remind you that I have been a really good boy this year and I feel like I deserve everything on this list.  I know that some of these things may seem impossible, but I have faith!!!

  • Whenever a member picks anything up (barbell, kettlebell, things that are stuff), that their back will be straight
  • That that shower from Box 2 always gets shut off properly
  • I’d like for every girl in the gym to have a Muscle Up
  • I want every member to sign up for class…every time!
  • I’d like for everyone to put everything away after they are done using it….especially when mobilizing in the champagne room
  • I don’t want to see anyone bend their knees early when they row!!!
  • I WOULD REALLY LOVE IT if everyone took their mobility as seriously as they do their workouts
  • I would be delighted if Pandora worked perfectly (I feel like this one isn’t too hard)
  • That every member doesn’t forget / lose their key tag AND that they use it to check in
  • A few days of 80 degree weather would be nice

But most of all I want for our members to have a safe and healthy year full of record breaking performances and overall improvements.

With love,

CG

==

22 Dec
by: Published in Uncategorized

Final Internal Throwdown WOD (3) 1: 12 min AMRAP of:

75 Cal Row
100 Push Ups
65 Front Squats (95/65)

Only 1 person can work at a time

Rest 3 minutes

For time:

100 Cal Row
100 Push Ups
100 Front Squats (95/65)

Final Internal Throwdown WOD (3) 2:  12 min AMRAP of:

75 Cal Row
65 Overhead Squats (95/65)
55 Handstand Push Ups

Only 1 person can work at a time

Rest 3 minutes

For time:

100 Cal Row
100 Overhead Squats (95/65)
100 Handstand Push Ups

==

The grand finale…

These were the last two workouts of the internal throwdown this year and if you were there, you should remember exactly how awesome they were.  If they were awesome enough that you wanted to jump into the action, then today will grant you your wish.  You and two other partners can not only select between the first or second version of this workout, but also enjoy an enhanced second part that was not experienced during the competition.

Enhanced to fulfill all of your fitness pleasures,

CG

==

21 Dec
by: Published in Uncategorized

Flip a coin WOD: For as many completed rounds as possible:

The coach will flip a coin every minute on the minute for 30 minutes.

If it lands in heads, you will do one set of exercises.

If it lands tails, you will do a different set of exercises.

All loads will be 95/65.

L1: 10 reps EMOTM
L2: 12 reps EMOTM
L3: 14 reps EMOTM

H: Burpees          T: Strict Press
H: Front Squats T: Front Rack Lunges
H: Pull Ups         T: Toes to Bar
H: Power Clean  T: Kettlebell Swings
H: Wall Balls       T: Thrusters

These 5 minutes will repeat for 30 minutes

==

Please tell me this makes sense…

On minute one a coin is flipped.  If it’s heads you will do as many Burpees as your chosen level requires (L1 = 10 / L2 = 12 / L3 = 14) and you only have a minute to do it.  If that first minute, the flip of the coin yields tails, then you will do Strict Press for those reps instead and you still only have one minute to do it.  As soon as that first minute expires, the coin gets flipped again and you repeat this scenario for 30 minutes.  To the unexperienced eye, this may seem picnic-like…and it is!!!

So don’t even worry about it,

CG

==

20 Dec
by: Published in Uncategorized

Partner WOD 1: For max reps:

2 min AMRAP of Thrusters

Rest 1 minute

Starts at 85/55 and adds 10 total lbs. after every round

Keep going until you can no longer perform a Thruster or 6 rounds

Broken up anyhow

Partner WOD 2: For max reps:

2 min AMRAP of Thrusters

Rest 1 minute

Starts at 135/85 and adds 10/5 total lbs. after every round

Keep going until you can no longer perform a Thruster or 6 rounds

Broken up anyhow

==

Remember this gem of a workout?…

If you don’t, then you are certainly in for some thrust-astic good time.  If you felt a cold chill down your spine and started to question all of the decisions in your life that have led to this very point, then  you are still in for some thrust-astic good time.  The only difference between the former and the latter will be the amount of Pre WOD smiling.

:),

CG

==

19 Dec
by: Published in Uncategorized

Team WOD:  For time:

10000/6500 lbs. of Back Squat
30 Buddy Push Ups
7000/4500 lbs. of Front Squats
30 Buddy Push Ups
5000/3500 lbs. of Overhead Squats
30 Buddy Push Ups

==

No math this time around…

The last time this workout came up, I butchered some of the math for the reps.  This time around, you and your partner can do some quick math before getting started.  Figure out which loads are going to be optimal for each of the lifts and  then divide by the sum of the square multiplier of zero…or something like that.

Not smarter than a 5th grader,

CG

==

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