Author Archive

24 Oct
by: Published in Uncategorized

THE INAUGURAL REEBOK CROSSFIT BACK BAY INTERNAL WEIGHTLIFTING COMPETITION IS TOMORROW!!!!!

Come cheer on your fellow athletes!

Team WOD L1: For time:

100 Burpees
EMOTM 5 Power Clean (95/65)

then

200 Double Unders
EMOTM 5 Front Squats (95/65)

Team Lullaby: For time:

100 Burpees
EMOTM 5 Power Snatch (95/65)

then

500 Double Unders
EMOTM 5 Overhead Squats (95/65)

==

Oh team Lullaby…

Some of our members here are very familiar with you, while some will just be getting to know you.  Every time you have come up, I get excited to ask members about their experiences and usually I am let down.  I am let down because no one thinks of you as an actual, difficult workout.  Some members have even enjoyed themselves during your shenanigans!!!  Why sure, when you rest every other minute while your partner does work would definitely make the workout easier.  One day we will separate these partners and have each individual attempt to tackle you alone without any help.  Maybe on a Monday coming up soon…say the day before people go on some sort of vacation to give thanks.  Only then will they truly know that you are worthy.

And on that day they will never forget you,

CG

==

23 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to complete:

3 x 15 Front Squats

Increase load if you can.  Minimal rest between sets (no more than 1:00)

WOD

For time at 50% of your Pre WOD Front Squat weight:

25 Front Squats
25 Shoulder to Overhead
25 Thrusters

EMOTM 20 Double Unders or 10 Kick Outs

10 minute cap

==

Front Squat Friday:  The final chapter…

After two months of doing some Front Squats every Friday, things are coming to an end pause.  Leg endurance has improved across the gym for those who showed up diligently all while, for some odd reason, Friday was also the day many of you decided to try out one of the auxiliary classes.  Next Friday will not have any Front Squats since it’ll be Halloween and you guys will be much too busy doing SPOOKY, so enjoy these while you can!.  With that said, Front Squat Friday will resume in November AND the programming will have some minor adjustments that all of you will appreciate*.

*Please note that none of you will actually appreciate it,

CG

==

22 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD:

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

WOD: “Rowing Helen”

3 rounds for time of:

500M Row
21 Kettlebell Swings (24/16)
12 Pull Ups

==

Happy almost Friday…

Due to the inevitable and impending doom upcoming inclement weather, please be advise that a lot more rowing will be taking place (hopefully you went to Monica’s rowing clinic!).  Helen is a baseline workout that normally includes 400 meters of running instead of rowing.  This particular detail is a bit of a double edge sword.  On the one hand, you are on a rower and therefore you have no stairs to climb up and down.  On the other hand, you are on a rower.  The only reason we are doing 500 meters of rowing is because that is the way we have always done it.  Maybe one day I will change my mind.

But not today,

CG

==

Gram Tusia liked this post
21 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD: 20 mins to find:

1RM Hang Power Clean

or

1RM Hang Power Snatch

WOD 1:  3 rounds for time of:

4 x 1 Power Clean 1 Hang Power Clean 1 Front Squat 1 Hang Power Clean 1 Power Clean
15 No Squat Wall Balls (20/14)
5 KB Shoulder Press on each side

WOD 2:  3 rounds for time of:

4 x 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat 1 Hang Power Snatch 1 Power Snatch
12 KB Shoulder Press on each side

==

Love me some lifting complexes (which is the proper plural)…

With October coming to an end, there are a few things that I need to bring up to you guys!  The weightlifting competition takes place this weekend (This Saturday at 2 PM at box 2)!  If you want to participate, please e-mail coach Justin immediately!!!  Also, after today, there will only there will only be a week remaining the Paleo Challenge.  Most importantly, however, is that there is only one more weekend to endure!  I don’t quite recommend staying up to midnight so that you can eat and drink yourself back to October 1st.  Make some good decisions still for something spooktacular awaits you this Halloween.

And it’s a horrendously hard workout,

CG

==

 

Eric Gjerde, Erin Poders liked this post
20 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre-WOD: 20 mins to complete:

5 x 2 Back Squats

WOD: For total reps:

1 min AMRAP of:

Thrusters (95/65)

Rest 1 minute

1 min AMRAP of:

Pull Ups

Rest 1 minute

1 minute AMRAP of:

Burpees

Rest 1 minute

1 min AMRAP of:

Cal Row

==

Sam A. Q & A #3/5…

Q1)  What are your food staples when it comes to preparing for a show?
A1)  It is quite the list…

  • Cream of Rice (SOOO easy to make!)
  • Sweet Potatoes
  • Rice
  • Eggs
  • Egg whites
  • Almonds (unsalted, dry roasted)
  • Spinach
  • Broccoli
  • Asparagus
  • Strawberries
  • Ground Turkey
  • Flank Steak
  • Tilapia
  • Whey Protein

Q2)  What do you snack when training for a show?  What about during a competition?
A2)  During prep I do not snack in between meals at all.  My smaller meals include combinations like almonds, ground turkey, green juice or spinach, and eggs.  The week prior to a show and on show day my diet is very rigid.  Typically it will consist of white fish and asparagus with some rice and healthy fats, like coconut oil or almond butter. Prior to stepping on stage, I eat a rice cake with almond butter and honey.

Q3)  Other than water, what else do you drink to get in competition shape?
A3)  Black coffee, seltzer water.  On occasion protein shakes and green juice (mostly spinach and water with a few strawberries)

Hmmm….that’s a lot of veggies.  I wonder if they are good for you?,

CG

==

Lucy Rivera, Gram Tusia liked this post
19 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: 600 reps anyhow:

Deadlifts (155/105)
Hang Power Clean (135/95)
Shoulder to Overhead (95/65)
Pull Ups
Burpees
Hanging Knee Raises

Team WOD 2: 750 reps anyhow:

Deadlifts (155/105)
Hang Power Clean (135/95)
Shoulder to Overhead (95/65)
Pull Ups
Burpees
Toes to Bar

==

Sam A. Q & A time…

Q1)  Which foods are completely blacklisted while training for figure?
A1)  The one thing is that completely blacklisted is alcohol. Then, depending on the diet you are following the list may become more restrictive. For me, the following are prohibited:

  • Dairy products
  • Processed foods
  • Beverages other than water and black coffee
  • Sodium levels are monitored closely
  • Oils highly restricted when cooking

I personally keep my preps gluten free because that works for my body.  Some competitors follow a less restrictive diet and focus on macronutrients (Carbohydrates, Fats and Proteins). Essentially, they hit set grams of Macros each day — and as long as the food fits they can eat it (Oreos, donuts, and asparagus).  My body does not respond well to this approach – and I personally do not see optimal results with training when I am fueling with processed foods — so I avoid this method.

Q2)  What were the biggest dietary surprises for you when you first training for figure?
A2)  The biggest surprise for me was how many carbs I needed to consume in order to build muscle.  During my first prep I kept it paleo and struggled to keep weight on.  I was consuming the majority of my carbs from sweet potatoes, fruits, and veggies. This time around I had to add in rice and white potatoes in order to sustain and grow.  I was also surprised with how much water I was required to drink.  During my entire prep season (bulking or cutting) I consumed a minimum of a gallon of water a day to help with fluid retention and metabolize fat, among other reasons

Q3)  Do you think that there are any food myths or misconceptions for those trying to get in shape?
A3)  I think there are a few food myths – first, you have to eat.  Skipping meals is not the answer.  You need to keep your body fueled and your metabolism kicking and for that reason many bikini and figure competitors eat 6-7 meals a day.  Second, carbs do not make you fat and eating fat will not make you gain weight.  It comes down to the food source, an apple has 25g of carbs, so does a pop tart, choose wisely.

Thanks Sam!,

CG

==

Gram Tusia liked this post
18 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

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

Split anyhow

==

Recovered much?…

In case you wake up this morning and you are ready to tackle the day, don’t forget that Coach Monica will be running a Rowing clinic at Box 1 at 10 AM!  Proper form on the rower has a surprisingly large amount of carry over when picking barbells up and putting them down…correctly anyway.  If you are having issues with deadlifting, cleaning, and/or obviously rowing, it would be imperative that you come in and learn a thing or two!

Go get ‘em Monica,

CG

==

17 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD: “Hotshots 19″

Six rounds for time of:

30 Air Squats
19 Power Clean (135/95)
7 Strict Pull-ups
400M Run

Split anyhow, but both members make the run.

==

In loving memory of…
Jesse Steed, 36
Scott Norris, 28
Andrew Ashcraft, 29
Wade Parker, 22
Dustin Deford, 24
Kevin Woyjeck, 21
Joe Thurston, 32
Sean Misner, 26
Anthony Rose, 23
William Warneke, 25
Garret Zuppiger, 27
Eric Marsh, 43
John Percin, 24
Travis Carter, 31
Christopher MacKenzie, 30
Clayton Whitted, 28
Grant McKee, 21
Robert Caldwell, 23
Travis Turbyfill, 27

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

Rest in peace heroes,

CG

==

Gram Tusia liked this post
16 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to complete:

3 x 20 Front Squats

Rest as necessary

WOD: For max reps:

1 min AMRAP of: Shoulder to Overhead (at your Pre WOD Front Squat weight)
1 min AMRAP of: Cal Row
1 min AMRAP of: Wall Balls (20/14)
1 min AMRAP of: Cal Row
1 min AMRAP of: Shoulder to Overhead (at your Pre WOD Front Squat weight)
1 min AMRAP of: Wall Balls (20/14)

==

The inaugural Kettleball…

The alcohol from Tito’s, Bacardi, and Woodchuck will be there!  Cave Girl in the City food will be there!! RacePak will be there!!  Snaptop will be there!!!  Bern Prince will be there!!!!  Justin Wright will be serving drinks there!!!!!  I will definitely be there!!!!!!  The only thing that is missing now is you…

We see you guys in shorts and shirts all the time (and vice-versa) and it’s about time that we ditch the sneakers for dress-to-impress action.  Bring out your bests while we party it up at the gym and beyond this Friday night.  Bring your CrossFit friends, bring your slightly less fit friends, bring your mom!  The more people, the merrier the atmosphere.

This should be one night to not remember,

CG

==

PS…we all loved this WOD so much that we brought it back a month later.  Check back (9/12/2014) and see how you compare!

Meako Lee liked this post
15 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:

Side Plank
Medball Half Moons
V Ups
Pull Ups

WOD 1: For time:

20 Push Ups
20 Hanging Knee Raises
20 Double Unders or 10 Cal Row (it’s time to learn DUs)
16 Push Ups
16 Hanging Knee Raises
20 Double Unders or 10 Cal Row

Repeat this pattern until you reach:

4 Push Ups
4 Hanging Knee Raises
20 Double Unders or 10 Cal Row

WOD 2: For time:

10 Handstand Push Ups
10 Toes to Bar
20 Double Unders
9 Handstand Push Ups
9 Toes to Bar
20 Double Unders

Continue this pattern until you reach:

1 Handstand Push Up
1 Toes to Bar
20 Double Unders

==

Straight from the Bern’s mouth…

On FRIDAY, OCTOBER 17th Reebok CrossFit Back Bay will be hosting its first ever KETTLE-BALL!

The Ball will take place at our gym located at 209 Columbus Avenue (Box 2) from 6pm to 9:30pm. Following the Ball we will move to Tico’s and will spend the rest of the night getting to know our fellow “Back Bayers” talking and dancing the night away!  The “rules” of The KettleBall are simple: It’s a Black Tie preferred affair!

So men: break out your tuxedos, 3-piece Suits, and Sports Coats
Ladies: formal dresses, heels, fur shawls, and gaudy jewelry – think WWCD: What Would Cinderella Do?

We’ve already confirmed Tito’s Vodka, Bacardi and Woodchuck Cider as sponsors(So there will be adult beverages) and Race pak and food from Cave girl in the city Kenzie. We’d like to be as organized as possible around this so help us ensure we’re able to plan accordingly and RSVP TO THIS EVENT!! We’re alos asking everyone to show up on time – like a class, don’t be that guy or gal that misses the warm up (Barrows, I know you like to make an entrance haha).  Spread the word folks and of course this event is open to your friends and significant others – just BE THERE or be square!*

*A Burpee penalty will be assessed by Coach Gino and Coach Erin for members who don’t attend this event.

That last part is definitely true.

See you guys tomorrow,

CG

==

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