Author Archive

24 Dec
by: Published in WODs

Christmas Eve workout? Sure why not…

2 rounds for QUALITY:

50 jumping Air Squats (for height)
50 push off Push Ups ( for height)
50 Hollow Rocks

Quality over anything else. Even if you have to go singles, treat each rep like a 1RM lift.

22 Dec
by: Published in WODs

WOD L1:  In the style of the 12 Days of Christmas: For time:

1 Deadhang Pull Up
2 Toes to Bar
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps (24/20)
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2/45 x 1)
11 Pull Ups
12 Clapping Push Ups

WOD L2:  In the style of the 12 Days of Christmas: For time:

1 Deadhang Pull Up
2 Toes to Bar
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps (30/24)
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2/45 x 1)
11 Pull Ups
12 Handstand Push Ups

==

End of the world, shmend of the world…

Yesterday’s workout was an absolute picnic for those who came in.  Even though most of you didn’t enjoy the complete workout in the 30 minutes allotted, I am sure your muscles felt all of the cheer for which they were looking.  Today will have the same format and the only request of the coaching staff is that you listen to the “12 Days of Christmas” song.  One too many of you thought you knew it, but oxygen depletion has a funny way of messing with that.

The days are getting longer!!!,

CG

==

 

20 Dec
by: Published in WODs

WOD L1:  End of the world:  For time:

4 rounds of:

25 Sit Ups
6 Overhead Lunges with Plate (45/25)

Upon completion start 4 rounds of:

14 Overhead Lunges with Plate (45/25)
10 Sit Ups

WOD L2:  End of the world:  For time:

50 Toes to Bar

Every time you come off the bar you win 6 Overhead Lunges (115/75)

Upon completion start:

50 Overhead Walking Lunges (115/75)

Every time you come drop the bar you win 6 Toes to Bar (115/75)

 ==
It’s the end of the world as we know it…
After doing some soul searching about what workout was worthy of being the grand finale, this is the final draft.  One could argue that a final workout should have every movement as heavy as possible and Rowing and Muscle Ups and triple Fran, but the simplicity of the workout is what makes it formidable.
And I feel fine,
CG
==
19 Dec
by: Published in WODs

Strength:  Front Squats

20 mins to find max load

WOD L1:  12 min AMRAP of:

2 Wall Balls (14/10)
2 Deadhang Pull Ups
4 Wall Balls (14/10)
2 Deadhang Pull Ups
6 Wall Balls (14/10)
2 Deadhang Pull Ups

Continue this pattern until time expires.

WOD L2:  12 min AMRAP of:

2 Wall Balls (20/14)
1 Muscle Ups
4 Wall Balls (20/14)
1 Muscle Ups
6 Wall Balls (20/14)
1 Muscle Ups

Continue this pattern until time expires.

==

Front Squats?  on a Thursday?…

If you are wondering what this world is coming to, then an abrupt end is your answer.  Reebok CrossFit Back Bay wanted to make sure that you are able to squeeze every ounce of strength work before the curtain call, so today we will be attempting the heaviest Front Squat of the last 4 months.  Those of you who suffered through the 20-20-20, the 30-20-10, the 15-10-5, and finally this month, today will be your chance at redemption.  Besides the incredibly fun workout for today there is nothing else to report.  Oh, except that we have an insane WOD tomorrow dubbed “End of the world”.

NBD,

CG

==

18 Dec
by: Published in WODs

Strength:  3 x AMRAP of:

Press
7 Push Press or Push Jerk
7 Push Ups

WOD L1:  For time:

10 Toes to Bar
20 Kettlebell Swings (24/16)
30 Push Ups
40 Sit Ups
50 Pull Ups
40 Sit Ups
30 Push Ups
20 Kettlebell Swings
10 Toes to Bar

WOD L2:  For time:

10 Toes to Bar
20 Kettlebell Swings (32/24)
30 Push Ups
40 Sit Ups
50 Pull Ups
40 Sit Ups
30 Push Ups
20 Kettlebell Swings (32/24)
10 Toes to Bar

==

First and foremost, check this out.  We will be doing it so sign up…

It is not your literacy or legibility skills that are being called into question, I just want to make sure that the finer details for today are pointed out.  As far as the strength goes, you get your choice of doing Push Presses or Push Jerks after the Presses.  Immediately following the last PP or PJ, you have 7 Push Ups to do before each of the three rounds are over.  As far as the workout goes, the only difference between the L1 and the L2 is the load on the Kettlebell Swings.  Reebok CrossFit Back Bay would also like to point out that while there is a wait list being generated for Box 2 for some classes, there is plenty of room for you in Box 1!

Don’t be a RCBB2 snob,

CG

==

Addendum:  Please note that Front Squat Friday has been moved to tomorrow!!! (Thursday)

17 Dec
by: Published in WODs

WOD L1:  For time:

150 Wall Balls (14/10)

WOD L2:  Karen:  For time:

150 Wall Balls (20/14)

Every time you drop the ball or rest anywhere not in the Front Rack you win 5 Pull Ups

Post WOD: 3 stations for core work:

Station 1 = 3 min AMRAP Plank Hold
Station 2 = 3 min ARMAP Goblet Squat Hold
Station 3 = 3 x 10 Back Extensions (you have 3 mins to do the three sets) (20 superman for those in Box 1)

==

It is hard to type with all of this crying…

Keep your concerns at bay for these are not tears of sadness.  Today is a blissful occasion because for the first time IN A LONG TIME we have officially programmed Wall Balls!!! I know that we’ve had them twice in the last couple of days, but still!  Your hips and your legs can relax (*1), for the storm of Thrusters will now dissipate.  You can look forward to a landscape of workouts that are flourishing with Wall Balls.  The times ahead will be good times.

Impending doom notwithstanding,

CG

==

*1:  Wall Balls have a tendency of being horrendous like Thrusters with the exception that you will do more of them :(

16 Dec
by: Published in WODs

Strength:  Back Squat

95% based on feel for 1-1
90% based on feel for 2-2

WOD L1: 2 rounds for time of:

6 Burpees
10 Deadlifts (95/65)
6 Burpees
10 Hang Power Cleans (95/65)
6 Burpees
10 Front Squats (95/65)
6 Burpees
10 Thrusters (95/65)
6 Burpees
10 Push Press (95/65)

WOD L2: 2 rounds for time of:

8 Burpees
12 Deadlifts (95/65)
8 Burpees
12 Hang Power Cleans (95/65)
8 Burpees
12 Front Squats (95/65)
8 Burpees
12 Thrusters (95/65)
8 Burpees
12 Push Press (95/65)

==

We could all use a little something like this…

This workout is a direct descendant of a team WOD a few weekend ago.  The simplicity and almost tender look of the workout should come as a red flag for those who are underestimating it.  Please note that the L1 and L2 are only different based on the rep scheme.  The reason for this is that those that commit to the L2 should have a greater degree of skill in the movements thus increasing their efficiency and lowering their turnaround time for each set.  Either way, this workout is a wonderful way to start your week.

Targets are coming tonight,

CG

==

15 Dec
by: Published in WODs

WOD L1:  Team WOD: CIA Seven: 7 rounds for time of:

7 Push Ups
7 Thrusters (115/75)
7 Knees to Elbows
7 Deadlifts (185/125)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

WOD L2:  Team WOD: CIA Seven: 7 rounds for time of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24
7 Pull Ups

==

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

14 Dec
by: Published in WODs

WOD L1:  Team Games Final WOD: For time:

3 rounds of:

10 Hang Power Cleans (85/55)
10 Ring Dips
-
3 rounds of:

10 Thrusters (85/55)
10 Pull Ups
-
20 Hang Power Clean and Push Press (85/55)
-
20 Hang Power Snatch (85/55)
-

3 rounds of:

10 Deadlifts (85/55)
10 Push Ups
-
100 Wall Balls (14/10)

WOD L2:  Team Games Final WOD: For time:

3 rounds of:

10 Power Cleans (135/95)
10 Ring Dips
-
3 rounds of:

10 Thrusters (95/65)
10 Pull Ups
-
20 Power Clean and (135/95)
-
20 Power Snatch (135/95)
-

3 rounds of:

10 Deadlifts (225/155))
10 Handstand Push Ups
-
100 Wall Balls (20/14)

==

This is what you will be doing today…

There are not many ways in which you can properly emulate the stimuli a person goes through when playing in the Super Bowl or in the NBA Finals.  It would be very difficult to place yourself in the shoes of someone at the peak of competition.  Today you have the opportunity to do just that.  You and a partner will go through a version of the Team CrossFit Games Finals!  Every modality, every move, and every challenge will be experienced in what will surely be one hell of a workout.  Be sure to have your a-game shoes on today.

It’s going down!,

CG

==

 

13 Dec
by: Published in WODs

It is almost better that it is sideways and a tad blurry…

Strength:  Front Squats

2-2-2-2-2 (first set should be at 3RM load from last week)

WOD L1:  10 min AMRAP of:

30 Thrusters (75/55)
60 Wall Balls (14/10)
90 Double Unders
AMRAP of Deadhang Pull Ups

WOD L2:  10 min AMRAP of:

30 Thrusters (95/65)
60 Wall Balls (20/14)
90 Double Unders
AMRAP of Muscle Ups

==

Stop scratching your head…

This WOD is a lot simpler than it looks.  Inside of a 10 minute window you have to do 180 reps (the 30, 60, and 90 of the posted exercises) and then your workout begins.  The actual score for today will be the number of Deadhang Pull Ups OR Muscle Ups completed after what is listed above it.  That exactly means that if it takes you five minutes to complete your 180 rep “buy-in”, you will have five minutes to do as many reps of either aforementioned exercise.  That also means that if it takes you 9:30 to complete it, you will have exactly 30 seconds to get an actual score (yes, you can score a “0″ in this workout).  Here is an extra sentence to break up the tension from that last parenthesis.

TGIapresF!!!,

CG

==

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