Author Archive

01 Jan
by: Published in WODs

Strength:  Back Squats

5-5-5-5-5

80% based on feel (5% heavier than 12-4-12)

WOD L1:  10 rounds for time:

3 Power Cleans (95/65)
6 Push Ups

10 min time limit

WOD L2:  10 rounds for time of:

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

Last done on 9/18/12

10 min time limit

==

That little voice…

That little voice in your head that says no.  That little voice in your head that says stop.  That little voice is a loud noise that allows your head to drop.  That little voice slows you down.  That little voice just won’t try.  That little voice is a choice and it’s time to make it a war cry.  It is time to vanish that voice and vanquish it.  Extinguish it.  Relinquish it and its power and everything surrounding it.  That little voice must be dimmed out.  It has to be replaced with a guttural scream.  An impossible dream.  This is your time to shut off the voice and give up giving up.  Pick your head up and drink from a victory cup.

Let’s do this,

CG

==

30 Dec
by: Published in WODs

Strength:  3 x AMRAP of:

Press 95/65
7 Push Press
10 Burpees

WOD:  August Baseline:  For time:

25 Back Squats (95/65)
25 Front Squats (95/65)
20 Back Squats (95/65)
20 Front Squats (95/65)
15 Back Squats (95/65)
15 Front Squats (95/65)
10 Back Squats (95/65)
10 Front Squats (95/65)
5 Back Squats (95/65)
5 Front Squats (95/65)

5 Burpee penalty every time the bar is put down

==

Just know it could have been worse…

Come in.  Crush a WOD.  Go home and get cleaned up.  Get some grub and get dressed.  Come back to the gym for the best new year’s party in all of Boston!!!

So excited!!!,

CG

==

29 Dec
by: Published in WODs

Versus WOD L1: Rep for Rep:

2 rounds of:

Thrusters (65/45)
Pull Ups
Front Rack Lunge (65/45)
Push Up
Hang Squat Clean (65/45)

Versus WOD L2: Rep for Rep:

2 rounds of:

Thrusters (95/65)
Pull Ups
Overhead Squat (95/65)
Push Up
Hang Squat Clean (95/65)

==

I know you get it, but just in case…

The rules for today are as follows:

  1. 2 people of relative strength and skill will be paired up to go against each other
  2. To begin, one person will do one Thruster, the other person will do one Thruster as well
  3. The rep scheme does not go up from there, you will only do one rep at a time
  4. Continue until one person is incapable of doing their rep
  5. If you are the second partner, you have to complete a rep if person one cannot manage, in order to win that set (otherwise you both do the same amount of reps)
  6. You will go through the list of exercises twice through
  7. Each time you are bested, you will win a 10 Burpee prize
  8. If you don’t get it, my phone will be on

Get your party gear ready!!!!,

CG

==

28 Dec
by: Published in WODs

Versus WOD:  The Squat-off

45 Back Squats (135/85)
35 Front Squats (135/85)
25 Overhead Squats (135/85)

==

This is going to be awful hard and awful…

Here are the rules:

  • The weights have to be cleaned from the floor
  • If scaling, loads must be scaled to an appropriate difficulty (things should be just as hard for both people involved)
  • If you cannot do Overhead Squats, you will be doing Front Rack Lunges
  • 4 minutes of rest between challenge

Sorry legs,

CG

==

26 Dec
by: Published in WODs

Go get your yoga on.  There is a normal class schedule!!!

WOD L1: 5 rounds for time of:

200M Row
30 Double Unders
10 Burpees

WOD L2: For time:

1000M Row
150 Double Unders
50 Burpees

Post-WOD: For max reps:
Tabata Sit Ups
Tabata Superman
Tabata Plank Hold

==
Same thing only different…

Today’s workout has no difference in total repetitions, exercises, or requirements. The L1 and the L2 are only separated by the approach to the workout. The level 1 will be constantly changing and require smooth transitions to minimize time. The level 2 workout will require a little more mental strength to overcome the constant uphill battle. Pick your workout according to what you need…speed work or mental strength training. Each will be hard in its own way so you can’t really go wrong with either one.

Just like picking between a Bern Prince or a Justin Wright autograph,

CG
==

Addendum:

The yoga classes are in their normal schedule

If you cannot sign up to class, come anyway.  There will be room for all!

 

25 Dec
by: Published in WODs

Strength:  4 x AMRAP of:

30 seconds of Burpees
30 seconds of Push Press (95/65)

WOD L1: For time:

10 Front Squats (95/65)
20 Double Unders
9 Front Squats (95/65)
20 Double Unders

Continue this pattern until you reach:

1 Front Squat (95/65)
20 Double Unders

WOD L2: For time:

10 Front Squats (155/105)
20 Double Unders
9 Front Squats (155/105)
20 Double Unders

Continue this pattern until you reach:

1 Front Squat (155/105)
20 Double Unders

==

The day after Christmas…

With all of the major holidays behind us, there is some time to wind down.  We can now look ahead and focus on other things.  The road to fitness has been laid out before you and with no other distractions, things should fall right in line.  Today’s workout will be solid.  A good start with testing the upper body muscular endurance.  A great ending working skill on what will be a set of tired legs.

Time to start regretting that entire cheesecake you ate yesterday,

CG

==

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

==

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