Author Archive

31 Jan
by: Published in Uncategorized

Team WOD 1: End of the world (team style)

120 Weighted Buddy Sit Ups (30/20)

12 Front Rack Lunges (95/65) every thirty reps

100 Front Rack Lunges (95/65)

12 Weighted Sit Ups (30/20) every time either person drops the bar

Team WOD 2: End of the world (team style):

90 Toes to Bar

12 Overhead Lunges (115/75) every time either person comes off the bar

100 Overhead Lunges (115/75)

12 Toes to Bar every time either person drops the bar

==

Hello Saturday…

One week ago today something great happened.  A perfect man talked perfectly well about certain Paleo things.  The message may not have reached as many people as it could have (you guys surely had greater plans than that perfect presentation), but the message was still important.  Starting next week, the main points of the Paleo 101 presentation will be posted on the blog.  The week after that, we will do the main points of the 201 presentation.  So stay tuned!!!!

Lucky you guys,

CG

==

30 Jan
by: Published in Uncategorized

GS: 10 min EMOTM of:

Odd: 10-12 Toes to Bar or 5-6 Handstand Push Ups

Even: 10-12 Bounding Box Jumps or 30 Double Unders

WOD: EMOTM for 20 minutes:

Odd:

3 Strict Press
5 Push Press

Even:

30 Double Unders

or

9 Burpees

==

Tonight!

Come one, come all!  Coach Lauren will be revealing the details of the upcoming competitors program after the comp class at Box 2.  This is about building a high level competition team. It takes dedication, experience, a high level of skill and commitment. If you are interested in joining our competition team now or in the future, contact lauren@reebokcrossfitbackbay.com to find out what it takes! This class requires pre-screening before participating as it is considered a high level class with certain requirements and time commitments.

We will be meeting at 8pm Friday night to discuss the requirements! 

Other than that, keep on eating your paleos people!  This second weekend should be as cheat-free as possible*!!!!

*Being happy in any way is considered cheating,

CG

==

29 Jan
by: Published in Uncategorized

GS: 10 min EMOTM:

Odd: 2-4 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips

Even: 30 Double Unders

WOD 1: 8 rounds for time of:

8 Front Squats (135/95)
8 Pull Ups

15 min cap

WOD 2: For total time:

4 rounds of:

8 Front Squats (135/95)
8 Chest to Bar Pull Ups

4 rounds for time of:

5 Power Snatch (135/95)
5 Handstand Push Ups

15 min cap

==

Ahem…

To all of you competitors out there!!!  Please note that a few class times and details will be presented after this weeks’ comp class (it is weeks’?  or week’s?).  Anyway, if you are or have ever been interested in competing, please come on down to Box 2 and hang out while Coach Lauren lays down the law.  While we are on the subject, click here and sign up for the Opens!  You’re going to do the workouts anyway, may as well see how you rank WORLDWIDE!!!!!

Top 1000000000000 at least,

CG

==

28 Jan
by: Published in Uncategorized

GS: 10 min EMOTM of:

10-12 Toes to Bar or 5-6 Handstand Push Ups
10-12 Bounding Box Jumps or 30 Double Unders

WOD 1: For time:

50 Wall Balls (20/14)
30 Deadlifts (155/105)
10 Pull Ups
30 Wall Balls (20/14)
20 Deadlifts (155/105)
10 Pull Ups
10 Wall Balls (20/14)
10 Deadlifts (155/105)
10 Pull Ups

15 min cap

WOD 2: For time:

50 Wall Balls (20/14)
30 Deadlifts (155/105)
10 Chest to Bar Pull Ups
30 Wall Balls (20/14)
20 Deadlifts (155/105)
10 Chest to Bar Pull Ups
10 Wall Balls (20/14)
10 Deadlifts (155/105)
10 Chest to Bar Pull Ups

To Rx the workout: Wall Balls and C2B Pull Ups must be unbroken and all Deadlifts must be TNG without resting on the ground.

==

Hi there…

How is your week going?!  If you have been PRing and life is great, do me a favor, keep it up!  If you feel you haven’t been invited to the awesome party this week, do not fret.  Take whatever remains of your day and do something you like.  Set yourself up for a great end to the week and an even better weekend.

Cheer up,

CG

==

27 Jan
by: Published in Uncategorized

Strength:  25 mins to find:

20RM Hang Power Clean (+5 lbs)
20RM Thrusters (+5 lbs)

WOD : 1 min AMRAP of:

Power Clean (135/95)

1 min AMRAP of:

Shoulder to Overhead (135/95)

Rest 1 minute For time:

The number of Power Clean and Shoulder to Overhead reps achieved in the two 1 min AMRAPs

==

Happy 1 week anniversary…

The Paleo challenge is one week old!  Some of you may be thinking that things are going great while some of you may be feeling like  it already been a lifetime without your precious and delicious foods.  If things have gone according to plan, then you have plenty of time to stay on board and reap the rewards that will be coming in the future.  For those of you who have cheated 90% of the time already, the Paleo challenge is going to feel just a tiny little bit longer.

So get on board!

CG

==

Zenaida Zeller-Nguyen liked this post
26 Jan
by: Published in Uncategorized

Strength:  25 min to find:

20RM Front Squat (5+ lbs)
20RM Push Press (5+ lbs)

WOD 1: In 6 minutes:

400M Row then AMRAP of:

13 Push Ups
17 Russian Kettlebell Swings (24/16)
10 Burpees

WOD 2: In 6 minutes:

500M Row (Damper set to 10) and then AMRAP of:

20 Push Ups
20 Russian Kettlebell Swings (32/24)
10 Burpee Toes to Bar

==

Dear Summer…

It seems like just yesterday I was in your warm embrace.  Days were longer and nights were more welcoming.  Nothing seemed out of question when you were still around.  Now you are gone and I miss you.  Days go by and I just pretend to like your sister winter when in my heart of hearts, all I do is think about you.

I hope we meet again soon,

CG

==

 

25 Jan
by: Published in Uncategorized

Team WOD 1: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (95/65)
200 Double Unders

or

150 Kick Outs

Partners switch after every round

Team WOD 2: Tabata style for time:

150 Push Ups
100 Hang Power Cleans (135/95)
300 Double Unders

Partners switch after every round

==

Sunday funday…

Thank you to everyone that came to the Paleo 101 talk.  You guys had some really great questions.  Paleo 201 talk will take place at Box 1 today (Sunday) at 1 PM.  Feel free to bring your questions and your friends and be ready to get down to business.

See you guys there,

CG

==

Melissa Carr, Eric Costa liked this post
25 Jan
by: Published in Uncategorized

WOD 1:  For time:

50 Front Squats (95/65)
50 Back Squats (95/65)
50 Burpees

2 Burpees every minute during the Squats

WOD 2:  For time:

50 Overhead Squats (95/65)
50 Front Squats (95/65)
50 Back Squats (95/65)

2 Burpees every 30 seconds

==

I have some other news for you…

In case your plans fell through for the competition this weekend, Reebok CrossFit Back Bay will be hosting two paleo seminars.  Paleo 101 will be at 2 PM on Saturday at Box 1 and the new Paleo 201 presentation will take place at 1 PM at Box 1 as well.  You do not have to sign up to attend.  Just show up and bring an open mind and a friend.

Get your learn on,

CG

==

23 Jan
by: Published in Uncategorized

GS: 10 min EMOTM:

Odd: 2-4 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
Even: 9-12 AFAP Burpees

WOD 1: EMOTM until you cannot do 5 Burpees:

1 Front Squat (115/75)
5 Burpees

The next minute do 2 Front Squats and then 5 Burpees. Contiue this patternuntil you cannot complete the 5 Burpees in time.

WOD 2: EMOTM until you cannot do 5 Burpees:

1 Overhead Squat (115/75)
5 Burpees

The next minute do 2 Overhead Squats and then 5 Burpees. Contiue this patternuntil you cannot complete the 5 Burpees in time.

==

Like the other…

If you don’t have plans this weekend, I have some news for you!  The Kill Cliff East Coast Championships will be happening Saturday and Sunday.  From what I have heard, tickets will be sold at the door for 40 dollars, but don’t quote me on that.  If your plans this weekend include the couch and not getting up from it, then I have some news for you!  The Kill Cliff East Coast Championships will be broadcast live online.  Click here for that link.

Coach Jessa and Brendan will be competing!,

CG

==

 

22 Jan
by: Published in WODs

Strength:  25 mins to find:

20RM Back Squat
20RM Shoulder Press

WOD: For time: 3rd On Ramp workout:

21-15-9 reps of:

Wall Balls (20/14)
Kettlebell Swings (24/16)
Burpees

9 min cap

==

Join me…

The ultimate paleo challenge for max total globe domination 2014” facebook page is up and running.  Use this to share your favorite damn-near cheating paleo recipes and other tips and tricks.  If it takes a village to raise a child, then imagine what a facebook group can d0!!!  Also, if you have any questions, feel free to post them up and they will be answered in 365 days or less!

Now that’s service,

CG

==

 

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