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28 Jun
by: Published in Uncategorized

Team WOD 1: For time:

250 Wall Balls (14/10)

In order to attempt Wall Balls you must first complete a 350M Row

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

Team WOD 2: For time:

300 Wall Balls (20/14)

In order to attempt Wall Balls you must first complete a 350M Row

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

==

Well this is going to be fun…

As long as you think walking like a weirdo with your knees all locked up is fun.  Please be mindful that each person has to do all of the rowing before they get to do Wall Balls.  Once you get to the Wall Balls, you will definitely want to do as many as possible in that single attempt…or you could do 3-4 and let your partner do all of the work.

Warming you up for tomorrows Thrusters,

CG

==

 

27 Jun
by: Published in Uncategorized

Team WOD 1: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (95/65)
200 Double Unders or 200 Kick Outs

Team WOD 2: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (135/95)
400 Double Unders

==

Writing Tabata style…

Gotta get as many words in before.  There is an unnecessary pause in my.  Sentence.  If you and your partner are not capable of doing a lot of Push.  Ups, this workout will definitely start.  Out with some difficulty, but at least you will be.  Fresh.  The Hang Power Clean portion should be.  A breeze between two people, especially.  If they are efficient.  Lastly, if you do not have Double Unders but.  Your partner does, you will have to do Kick.  Outs to contribute towards your score.  Now just make sure that you.  Pick a partner who has great Double.

Unders,

CG

==

26 Jun
by: Published in Uncategorized

WOD: EMOTM for 24 minutes:

Odd: 20 Double Unders or 15 Kick Outs
Even: 2 Front Squats into 1 Thruster

Increase weights after every round

==

Play with your fitness…

I do CrossFit because I enjoy it and I want to get better at it.  Running 5Ks are not necessarily my thing.  Most blind people can probably beat me at basketball.  I can swim/roller blade/tan pretty well as well.  What I am trying to say is that, the clear improvements in your health and fitness that come through CrossFit can better your capacity to enjoy other things.  It is all fine and dandy to do WODs in order to be healthier, but why make all of these deposits into your health bank account if you are never going to make any withdrawals?  Get yourself out there and play with your fitness to further enjoy (and encourage) your newfound powers.

Get out and play,

CG

==

 

Samantha Axon, Nata Lia liked this post
25 Jun
by: Published in Uncategorized

Skill: 3 rounds of:

Straight Leg Raises (pike or straddle)
Hollow Hold
Hanging L-Sit

WOD 1: For total time:

15 Burpees
20 Pull Ups
20 Wall Balls (20/14)

Rest 2 minutes

15 Burpees
15 Pull Ups
15 Wall Balls (20/14)

Rest 2 minutes

15 Burpees
10 Pull Ups
10 Wall Balls (20/14)

Rest 2 minutes

15 Burpees
5 Pull Ups
5 Wall Balls (20/14)

WOD 2: For total time:

25 Burpees
25 Pull Ups
25 Wall Balls (20/14)

Rest 2 minutes

15 Burpees
15 Pull Ups
15 Wall Balls (20/14)

Rest 2 minutes

10 Burpees
10 Pull Ups
10 Wall Balls (20/14)

Rest 2 minutes

5 Burpees
5 Pull Ups
5 Wall Balls (20/14)

==

Do drop ins…

If you have been doing CrossFit for any reasonable amount of time and have yet to be in a different gym, I STRONGLY encourage you to try it out.  Going to another gym can give you a lot of perspective of what you consider to be your normal CrossFit experience.  Having a fresh pair of eyes can highlight certain faults that we may have missed here.  Having a fresh point of view can give you that final cue to help you through a movement.  Having the spotlight amongst strangers and strange coaches alike can give you the surge to push past your normal comfort levels. Putting yourself in an unfamiliar place and out of your comfort zone can remove any distractions of apprehensions that you may have when exercising here.  Or you could just realize just how sweet home really is.  Just make sure they don’t give you a 55 lb. vest with which to do Thrusters,

That part can suck,

CG

==

24 Jun
by: Published in Uncategorized

Skill:  15 mins to find a heavy set of:

4 Shoulder Press

WOD 1: For time:

3 Power Clean + 3 Hang Power Clean (135/95)
200M Run
3 Power Clean + 2 Hang Power Clean (135/95)
200M Run
3 Power Clean + 1 Hang Power Clean (135/95)
200M Run
3 Power Clean (135/95)
200M Run
3 Power Clean + 1 Hang Power Clean (135/95)
200M
3 Power Clean + 2 Hang Power Clean (135/95)
200M
3 Power Clean + 3 Hang Power Clean (135/95)
200M

WOD 2: For time:

3 Power Snatch + 3 Hang Power Snatch (115/75)
200M Run
3 Power Snatch + 2 Hang Power Snatch (115/75)
200M Run
3 Power Snatch + 1 Hang Power Snatch (115/75)
200M Run
3 Power Snatch (115/75)
200M Run
3 Power Snatch + 1 Hang Power Snatch (115/75)
200M
3 Power Snatch + 2 Hang Power Snatch (115/75)
200M
3 Power Snatch + 3 Hang Power Snatch (115/75)
200M

==

Eat your vegetables…

I sincerely doubt that I am alone in my experience of blissful gluttony during vacation.  With the sheer pleasure that comes with consuming enough frozen dairy to kill an actually milk cow, comes the consequence of not just feeling terrible, but also, the fact that I don’t feel as amazing as I normally do (which are two different things).  If all you are looking forward to is eating poorly, you should couple that with feeling equally as bad.  If you are looking forward to feeling crappy during a vacation, then maybe you need to re-check a few things.  Be proactive in off setting your ‘alternate appetite’ by eating something green and (at least) moderately healthy for every time you indulge.  That way you won’t feel either terrible amazing or amazingly terrible.

Another great last sentence,

CG

==

 

23 Jun
by: Published in Uncategorized

Skill:  3 rounds of:

Wall Runs (facing the wall or away from wall)
Ring Dips
Strict Press (up to 115/75)

WOD 1: 5 rounds for time of:

30 Double Unders
20 Overhead Lunges (45/25)
10 Push Ups

13 minute cap

WOD 2: 5 rounds for time of:

30 Double Unders
20 Overhead Lunges (85/55)
10 Handstand Push Ups

13 minute cap

==

I did doubles just about every day this week…

Between Ghirardelli and Edy’s, this past week was a hard one.  My shoulders had to support the weight of those waffle cones.  My abs has to sustain the almost constant onslaught of calories.  But the gold medal goes to my stomach, which worked exceptionally hard because of the roller coastering that was also taking place.  Every lick was thrilling, until they stopped being so.  When you overdo the cheating, you start to notice just how much junk food can affect you.  Do you have any old injuries that have gone away?  They will magically hurt if you increase your inflammation enough!  Enjoy recovering quickly from workouts?  That power will also magically disappear as you increase your inflammation enough!  The take away here is to enjoy yourself…absolutely enjoy yourself.  But also be mindful that there is a direct correlate between how much you will enjoy junk food and how terrible you are going to feel.  Find the right balance and don’t let your today affect your tomorrow.

That last sentence was pretty poetic huh,

CG

==

Matthew Botelho liked this post
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

==

 

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