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24 Sep
by: Published in Uncategorized

This Saturday is “Bring a friend to Back Bay Day” so bring someone you know who wants to try CrossFit out and have some fun!

Pre WOD:

Handstand Hold (add Wall Runs)
Support L-Sit
Hanging L-Sit
Pull Ups (work negative if you don’t have them)

WOD 1: For total time: 10-1 reps of:

Ring Rows
Push Ups

2-9 reps of:

Over the Box Jump (24/20)
Burpee

20 min cap

WOD 2: For total time: 5-1 reps of:

Muscle Ups
Handstand Pushups

3-10 reps of:

Over the Box Jump (30/24)
Burpee

20 min cap

==

Hi Anya…

Click here to sign up.  The last set of Paleo Challenge 2014 Rules are perhaps the best.  Feast your eyes upon them and feel joy:

  • The following is a list of things that were not previously allowed that are now allowed:
    • High quality hard liquors (without artificially sweetened mixers)
    • Wine both red and white (but not dessert wines)
    • White Rice
    • Potatoes
    • Beans
    • Dairy that doesn’t contain any artificial sweeteners of any kind or variety (refer back to the link that was provided earlier)

I will explain myself later.

Daaaaaaaaaaaaaamn!,

CG

==

23 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to find:

3RM Power Clean

or

3RM Power Snatch

WOD 1:  Grace:  30 reps for time of:

Clean and Jerk (135/95)

WOD 2:  Isabel:  30 reps for time of:

Snatch (135/95)

==

More Paleo Challenge Rules…

What the hell does “artificially raise your insulin levels” mean:

  • If you want to lose weight or gain weight, you will want to control the levels of insulin in your system
  • The higher your insulin levels are, the more weight you will again and vice versa
  • Certain natural foods like fruits and some veggies will naturally raise your insulin levels, but at least you are eating fruits and vegetables so I’ll consider that a win so…
    • If you want to eat three pineapples a day, please note that it is very likely that you will gain weight, but at least you will be doing it naturally
  • Artificially raising your insulin means that you ate some processed foods that are laden with carbohydrates and you know you shouldn’t eat.  The following is an incomplete, but pretty thorough list:
    • Bread, pasta, wraps, cereals, muffins, cupcakes, or any other sweet baked goods of any type or variety
    • Soft drinks or energy drinks of any type or variety
    • Drinks that have been artificially sweetened in any way shape or form (take a look at that almond milk)
    • Chewing gum of any type or variety
    • Any artificial sweeteners of items that have artificial sweeteners
    • Beer or drink mixes

Please note that this is not a complete list,

CG

==

 

22 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

5 x 4 Back Squats

WOD 1: 7 min AMRAP of with ascending reps of:

1 Pull Ups
1 Wall Balls (20/14)

WOD 2: 7 min AMRAP with descending reps of:

12 Chest to Bar Pull Ups
12 Wall Ball (20/14)

==

More Paleo Challenge rules…

How to score your efforts:

  • Each of the 30 days will receive a score of either 1 or 5.
  • A score of 1 (one) will denote a day in which you do not artificially raise your insulin levels (more on that later)
  • A score of 5 (five) will denote a day in which you do artificially raise your insulin (more on that later)
  • Your score and the score of your partner will be added together.  This aggregate score between the two partners will be the “Daily Score” and what will actually get counted
  • You cannot score anything between 1 and 5 therefore your only scoring options are:
    • 2 = if you both score 1
    • 6 = if one of you scores a 1 and the other a 5
    • 10 = if you are both little piggies
  • The score will work like golf where the lowest score between all of the teams will win

So far, so good,

CG

==

21 Sep
by: Published in Uncategorized

WOD: EMOTM for 10 minutes:

1 Hang Power Clean (105/70)
1 Burpee

(reps increase by 1 every minute)

Rest 3 minutes

EMOTM for 10 minutes:

10 Hang Power Clean (105/70)
10 Burpees

(reps decrease by 1 every minute)

==

Paleo Challenge Rules…

Things will be very different this time around.  People who may have first shunned the Paleo diet and the Paleo Challenge will find this effort to be infinitely more palatable.  One of the bigger changes this year is that this time around, the Paleo Challenge will be done in teams something I don’t think anyone has done before)!!!  Here are the rules on how to participate:

  • Teams must be made
  • Each team will consist of two people
  • You cannot have more than two people on one team
  • You cannot do it alone
  • If you do not have a partner then one will be assigned to you
  • You must use the official Score Sheet to score your efforts

CG
==

20 Sep
by: Published in Uncategorized

GO SUPPORT THE REEBOK CROSSFIT BACK BAY TEAMS AT THE BEANTOWN THROWDOWN COMPETITION AT CROSSFIT FENWAY!!!!!!

Versus WOD 1:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Russian Kettlebell Swings (24/16)

Rest 30 seconds.

Repeat at 60/60 seconds and then 90/90 seconds

Versus WOD 2:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Russian Kettlebell Swings (32/24)

Rest 30 seconds.

Repeat at 60/60 seconds and then 90/90 seconds

==

Hi everyone…

With October almost upon us and everything turning into a pumpkin, please be ready to see a transition away from running and into more rowing…away from shorts to pants…away from outdoors to indoors…away from happiness to winter. I have othert things to talk address, but we will save those for the weekdays.  In the mean time enjoy as much sun as you can and if you can GO SUPPORT THE REEBOK CROSSFIT BACK BAY TEAMS AT THE BEANTOWN THROWDOWN COMPETITION AT CROSSFIT FENWAY!!!!!!

You officially have Sunday plans,

CG

==

 

19 Sep
by: Published in Uncategorized

WOD (3) 1: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (75/55)

One person must always have a 25/15 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

WOD (3) 2: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (95/65)

One person must always have a 45/35 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

==

Hey Anya…

Anya and I have had conversations about her having been a member for a while, but never making it to the blog.  Look at her now!  Front Rack position looks pretty good…She’s wearing a great T-shirt and looking fly!…some guys are doing stuff in the background there…great picture overall Anya!!!  If you would like to get your mugshot on the blog, which gets posted on our facebook page, which is liked by a surprisingly large amount of people (13,540 as of writing this), just send it over to gino@reebokcrossfitbackbay.com and you will get your wish granted…

Which is to be just like Anya,

CG

==

Charly Higareda, Gram Tusia liked this post
18 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

3 x 20 Front Squats

WOD: Team CrossFit Series WOD 4: For time:

30 Cal Row
30 Over the Bar Burpee
30 Hang Power Clean (135/95)

This is not a team workout

==

Lucky rabbit’s foot?…

In European folklore the foot of the hare, and not that of a rabbit, was believed to provide luck.  Eventually after many people couldn’t distinguish between the two, they were both accepted as a talisman of good fortune.  It was the similarities of one to the other that allowed both to flourish still to this day.  CrossFit and the GRID are different versions of the same thing (just like those lagomorphs) and they both serve the same purpose, which is the promotion of health and fitness.  No one entity has enormous differences from the other, but each can be discerned as its own thing.  This tight relationship can mean that if one benefits, the other  one will.  Surely, we know that CrossFit can exist without the GRID, just like it did beforehand, but it would be difficult to see CrossFit suffer because of it.  The more options there are for the promotion of health and fitness at any level, the better and wider the message can be spread.  Just ask Coke and Pepsi or Apple and Microsoft or Tasty Burger and…well nothing compares to Tasty Burger.

Wink, wink,

CG

==

10 Sep
by: Published in Uncategorized

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2:45 minutes to complete:

10 Pull Ups or Ring Rows
10 Burpees
15 Sit Ups
30 Double Unders or 13 Kick Outs

If you complete it, you can attempt it once more up to 5 rounds.

WOD 2: 2:45 minutes to complete:

3 Muscle Ups
6 Handstand Push Ups
9 Burpees
12 Toes to Bar
30 Double Unders

If you complete it, you can attempt it once more up to 5 rounds.

==

Back to the Pak…

After talking to Dan some more, I realized that some of this stuff has a pretty good discount.  If you have a moment, check out the price difference between what you see on the RacePak site and what you see in other places, including from the site of the product itself.  This is obviously not for everyone, but if you are the kind of person coming into the gym and buying fuel for fire pouches by the handful, some of this stuff may interest you, especially if you like home delivery.

Ending part,

CG

==

Gram Tusia liked this post
09 Sep
by: Published in Uncategorized

Pre WOD:  20 mins for:  Complex 2:

1 Power Clean
2 Hang Power Clean

or

1 Power Snatch
2 Hang Power Snatch

WOD:  DT:  5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Shoulder to Overhead (155/105)

==

From The Associated Press…

MONTESANO, Wash. — Air Force Staff Sgt. Timothy P. Davis, who grew up in Montesano, has been killed in the Oruzgan province of Afghanistan as the result of injuries received from an improvised explosive device.  The Daily World reported Air Force personnel delivered the news of Davis’ death to his mother, Sally Sheldon, at her home in Aberdeen on Friday. Davis’ father, Mike Davis, lives in Ocean Shores. Davis grew up in Montesano.  Timothy Davis had just turned 28 and would have been married for five years next month. He met his wife, Meagan, while training at Fairchild Air Force Base near Spokane. The couple had a 1-year-old son, Timmy Jr.  Meagan Davis told The Daily World by telephone from Spokane on Friday, “My breath has just been taken away. I am still in shock.”  Timothy Davis was assigned to Florida’s Hurlburt Field. He was with the 23rd Special Tactics Squadron.

RIP hero, 

CG

==

08 Sep
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

5 x 4 Back Squats

WOD 1: 4 rounds for time of:

150M Row
15 Wall Balls (20/14)

WOD 2: 5 rounds for time of:

150M Row
15 Wall Balls (20/14)

==

What’s inside the bag?!…

I stood before my bag both amazed and confused.  The cornucopia of items was odd and delicious (the edible ones).  A few bars, powder drink mixes (a la sfh), and even some laundry detergent.  This sundry ensemble of goods led me to the RacePak website, which is race-pak.com (you do need the hyphen unless you are in the market for street car racing accessories, in which case, click here to go to their forums because I have absolutely no advice to give in terms of that).  So if you are looking into some snacks, give it a whirl.

More on the morrow,

CG

==

Gram Tusia, Michael Cahill liked this post
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