Gino Escalante - 4/87 - Reebok CrossFit Back Bay Reebok CrossFit Back Bay

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24 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

5RM Back Squat

WOD 1: 5 rounds for time of:

50 Double Unders or 15 Kick Outs
15 Pull Ups or Ring Rows

10 minute time limit

WOD 2: 3 rounds for time of:

50 Double Unders
5 Muscle Ups

10 minute time limit

==

We are here…

You, me, all of us, but mostly me.  My birthday week is finally upon us!  Tomorrow (birthday# 1) and Wednesday (official birthday) are going to be the greatest days you will share with me.

Until next year that is,

CG

==

24 Aug
by: Published in Uncategorized

image

Hey guys…I just got to the tsongas arena…36 minutes away…

This is badass!!! 

Get yourself over here and watch from the best seats in the house reserved for the members of Reebok crossfit back bay!!!!

23 Aug
by: Published in Uncategorized

Team WOD 1: 20 rounds of alternating 1 min AMRAP of:

5 Pull Ups
6 Ground to Overhead (95/65)
10 Push Ups

Partner switch every minute and pick up where the other person left off

Team WOD 2: 20 rounds of alternating 1 min AMRAP of:

2 Muscle Ups
3 Power Snatch (135/95)
4 Handstand Push Ups

Partner switch every minute and pick up where the other person left off

==

* Free transportation to and from the Commuter Rail station in Lowell to the Tsongas Center
* Tons of event parking right outside the center
* Family Fan Fest starts at 11:00 (food, beer garden, giveaways, contests, ticket upgrades, and much more)
* Match runs from 2:00 – 4:00 and you’ll be able to meet the athletes right after!

Click here for additional information, line-ups, and the workouts!

See you guys at the match,

CG

==

22 Aug
by: Published in Uncategorized

Team WOD: For time:

4K Run

In order to run you must first complete:

50 Burpees
50 Hang Power Clean (95/65)
50 Push Press (95/65)
50 Hanging Knee Raise or Toes to Bar
50 Front Squats (95/65)
50 Wall Balls (20/14)
50 Pull Ups
50 Box Jumps (24/20)

Two partners complete the 50 Burpees, then each run 400M (one after the other). Follow this pattern until the last run after the Box Jumps.

==

Almost there…

I am, of course, not talking about my birthday (which coincidentally is almost here).  Instead, for once, I am talking about the GRID match between the Boston Iron and the Miami Surge.  If you don’t have tickets, we have free tickets for ya!  If you would like to volunteer and get some free swag / have a great time, we are still looking for a few good men or women!

If you would like some tickets, please email:  socialmedia@thebostoniron.com

If you would like to volunteer, please email:  andrew@thebostoniron.com

Happy GRIDing to you,

CG
==

21 Aug
by: Published in Uncategorized

Want some free Boston Iron Swag?  We are looking for a few volunteers to help out on the day of the match.  If you are in the mood for a free lunch, some sweet swag, and a good time, then email andrew@thebostoniron.com for more information!

Pre WOD:

Skin the Cats
Hanging L-Sits
Floor L-Sits

WOD 1: 3 rounds for time of:

50 Double Unders
15 Back Squats (95/65)
15 Burpees

WOD 2: 3 rounds for time of:

50 Double Unders
15 Back Squats (95/65)
10 Handstand Push Ups

==

You aren’t the Froning
You can only be you
My love is aplenty
Not reserved for a few

So listen up people
Listen to your coaches
Please heed our advising
When your limit approaches

We don’t say all these things
For the sake of distraction
We love what we do
And the need for instruction

Thank you for reading
Thanks for your attention
Thanks for all of the love
And your comprehension

That was awesome,

CG

==

20 Aug
by: Published in Uncategorized

Please Read!

This Sunday, history is going to be made in New England and our very own coaches, Jessa Lemoine and Justin Wright are going to be right in the middle of it…

The opening match of the Boston Iron will be taking place this Sunday against the Miami Surge at the Tsongas Center in Lowell. The Iron have decided to give complimentary tickets to ALL RCFBB members so if you haven’t gotten your tickets yet, please email socialmedia@thebostoniron.com and let them know that you’d like a ticket.

The following is the schedule of events for the event this Sunday:

* Free transportation to and from the Commuter Rail station in Lowell to the Tsongas Center
* Tons of event parking right outside the center
* Family Fan Fest starts at 11:00 (food, beer garden, giveaways, contests, ticket upgrades, and much more)
* Match runs from 2:00 – 4:00 and you’ll be able to meet the athletes right after!

Come out and watch some of the biggest names in the community like Spencer Hendel, Lauren Brooks, Dani Horan, Nick Urankar, and Lindy Barber.

For any other questions please email socialmedia@thebostoniron.com

Pre WOD: 20 mins to find a heavy set of:

3 Front Squats

WOD 1: For time:

20 Sit Ups
20 Russian Kettlebell Swings (24/16)
20 Sit Ups
15 Russian Kettlebell Swings (24/16)
20 Sit Ups
10 Russian Kettlebell Swings (24/16)
20 Sit Ups
5 Russian Kettlebell Swings (24/16)
20 Sit Ups

WOD 2: For time:

20 Toes to Bar
20 Russian Kettlebell Swings (32/24)
15 Toes to Bar
15 Russian Kettlebell Swings (32/24)
10 Toes to Bar
10 Russian Kettlebell Swings (32/24)
5 Toes to Bar
5 Russian Kettlebell Swings (32/24)
20 Toes to Bar

==

Now back to the story
That lady from Shmexas
Nothing that rhymes
So orange and purple

Don’t tell me you know
How to move with a bar
You shake with the skill
Of a tireless car

Don’t think I hate drop ins
That’s a silly mistake
I don’t take to people
Who give me an ache

Come all through the door
From aclose and afar
But please keep at home
You’re need to be the star

Grand Finale tomorrow,

CG

==

 

 

 

19 Aug
by: Published in Uncategorized

Pre WOD:

Snatch Balance
Single or Double KB Overhead Squat
Strict Toes To Bar

WOD: EMOTM for 20 minutes:

4 Wall Balls (20/14)
4 Kettlebell Swings (24/16)
4 Over the Box Jumps (24/20)
4 Overhead Lunges (45/35)

==

I hate just to stop
Referring to Shmexas
But I have some news
ShGuadalajara

Next week is the birthday
This humble narrator
Will be turning 30
So come celebrator

I will be at the gym
After coaching gymnastics
In time for a drink
And other such antics

So come if you will
And skip if you won’t
This guy will enjoy it
Even if you don’t

Two more parts,

CG

==

 

18 Aug
by: Published in Uncategorized

Pre WOD:

Bottom of the Squat Hold
Top of the Chin Up Hold (with knee tuck)
Handstand Hold

WOD 1: 4 min AMRAP of:

10 Pull Ups
15 Wall Balls (20/14)

Rest 2 minutes

4 minute AMRAP of:

15 Russian Kettlebell Swings (24/16)
15 Push Ups

Rest 2 minutes

4 minute AMRAP of:

10 Over The Box Jumps (24/20)
10 Burpees

WOD 2: 4 min AMRAP of:

3 Muscle Ups
15 Wall Balls (20/14)

Rest 2 minutes

4 minute AMRAP of:

15 Russian Kettlebell Swings (32/24)
6 Handstand Push Ups

Rest 2 minutes

4 minute AMRAP of:

10 Over The Box Jumps (30/24)
10 Burpees

==

If I give you advice,
Like “keep your abs tight”
I do it to care
And to keep you upright

“Head through your arms”
And “please hit the hips”
Are words that will help you
Just take them like tips

“It looks kinda heavy”
“You should probably scale”
Are things that I say
So that you don’t fail

Please listen to me
I know what I’m saying
But if you oppose,
For your back I’ll be praying

Part 3 tomorrow,

CG
==

 

17 Aug
by: Published in Uncategorized

Pre WOD:   15 mins to find

1RM Thruster

WOD:  Jackie:  For time:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

==

The girl from Shmexas…

Gather around everyone for a little story.  I will call this one “The girl from Shmexas who was better at CrossFit than me”…

Keep your chest up
Your shoulder blades back
Lift with your legs
No spine out of whack

Scale if you need to
Rx if you can
But I care if you push it
To look like “the man”

If your form is atrocious
Or did not check your ego
Just take a step back
And relax mi amigo

Don’t need to impress me
I’m here just to help you
But if you know better
Don’t let me upset you

Stay tuned for more,

CG

==

16 Aug
by: Published in Uncategorized

Team WOD 1: 10 alternating rounds for time of:

12 Deadlift (145/95)
9 Hang Power Clean (145/95)
6 Push Jerk (145/95)

Team WOD 2: 10 alternating rounds for time of:

9 Deadlift (185/115)
6 Hang Power Clean (185/115)
3 Push Jerk (185/115)

==

Called it…

Today is Sunday…BOOM!  All you suckers pay up!  No news for today except that I will not be posting any birthday reminders of any kind!!!  In fact, I will randomly construct a sentence to deviate from any mental reminders that a special day is almost upon us:

“Only 12 and 11 days remain until the greatest day of the year”

That can be almost anything,

CG

==

 

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