Author Archive

05 Feb
by: Published in Uncategorized

Pre WOD: 5 rounds of:

5 Pull Ups into
10 Deadlifts into
5 Chin Ups (all strict)

WOD 1: For time:

21 Deadlifts (225/155)
42 Push Ups
15 Deadlifts (225/155)
30 Push Ups
9 Deadlifts (225/155)
18 Push Ups

Last done 7/16/15

WOD 2: Diane: For time:

21 Deadlifts (225/155)
21 Handstand Push Ups
15 Deadlifts (225/155)
15 Handstand Push Ups
9 Deadlifts (225/155)
9 Handstand Push Ups

Last done 7/16/15

==

Paleo Challenge News…

What you really need to read is the following:

This Paleo Challenge is being done in honor of the 3-point foundation.  The idea of the challenge is that if you cheat (more on that later), you and your partner will raise some money.  Each cheat will be worth $5 and to hold teams accountable, if you cheat, then your partner automatically does as well.  So each day cheated, you will fundraise 10 dollars between the two of you.

At the end of the challenge, I am going to take a look at the score sheet and see the total score for your team.  If should be a some kind of whole number by 10.  Something like 60 (which means that you and your partner cheated 6 times).  I will then email you guys and ask that the two of you split it up however you both see fair.  In that email you will also get this link to donate money accordingly.

Am I going to be the donation police?  No.

Am I going to harass you for the money?  No.

Should you take this seriously because it affects your health, fitness, and wellness, and is also doing good for a fantastic cause?  YES!

Should you cheat just so I can fundraise some money?  Probably not, but if that’s the case you should just eat well and donate anyway.

If you are still interested, click here for the rest of the rules and sign up here,

CG

==

 

04 Feb
by: Published in Uncategorized

Pre WOD: 5 rounds of:

30 seconds or 8 Ring Support or Dips
8 Pull Ups
3 Reverse Wall Climbs

WOD 1: 12 min AMRAP of:

2 Hanging Knee Raises
2 Russian Kettlebell Swings (24/16)
4 Hanging Knee Raises
4 Russian Kettlebell Swings (24/16)

…continue this pattern until time expires

WOD 2: 12 min AMRAP of:

2 Toes to Bar
2 Russian Kettlebell Swings (32/24)
4 Toes to Bar
4 Russian Kettlebell Swings (32/24)

…continue this pattern until time expires

==

That guy looks familiar…

Please note that starting tomorrow we are going to have the Paleo Challenge / Fundraiser, but the date has been pushed back 5 days.  Things will kick-off on the 16th of February and finish still on April 1st.  All of the same rules apply and please read everything on the links that will be posted tomorrow for more information!

He must be a model or something,

CG

==

Princess Swanson, Robert Lee liked this post
03 Feb
by: Published in Uncategorized

Pre WOD: EMOTM for 15 mins:

3 Strict Press and 5 Push Ups

Increase weight if necessary

WOD 1: For time: 5 rounds of:

100M Row
10 Push Press (95/65)
8 Over the Bar Burpees

You have 3 minutes to complete each round

Each round should be done as quickly as possible

Slowest split is your time

WOD 2: For time: 5 rounds of:

130M Row
10 Push Press (115/75)
8 Over the Bar Burpees

You have 3 minutes to complete each round Each round should be done as quickly as possible

Slowest split is your time

==

I have a distinct feeling…

For all of the Kill cliff lovers in Reebok CrossFit Back Bay!  The new Berry Legit (get it!?) flavor will be coming your way soon!  You’ll get a heads up when it arrives at the gym, but for now you can just salivate over the photo.

…this is going to be a difficult workout,

CG

==

 

02 Feb
by: Published in Uncategorized

Coach Erin’s Pre WOD:  2 rounds of:

30 second AMRAP of:  Deadlift
30 second AMRAP of:  Hang Power Clean
30 second AMRAP of:  Shoulder to Overhead
30 second AMRAP of:  Back Squats

30 seconds rest between exercises

2 minutes rest in between rounds

The loads for the lifts are

WOD: For time:

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups
50 Air Squats
75 Double Unders

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups
50 Air Squats

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups

Rest 45 seconds

10 Pull Ups
15 Burpees

Rest 45 seconds

10 Pull Ups

14 minute time limit

Coach Erin’s Post WOD:

50 Barbell Sit Ups

8 minute time limit

==

Enough snow yet?…

Please note that today’s workout will be about going fast.  With a 14 minute cap, but with 3:45 of those minutes spent resting, you really have about 10 minutes to finish a reasonable amount of work.  Also, please note that Coach Erin’s teeny tiny Pre WOD may have a teeny tiny effect on your energy reserves.  All in all, it’ll be a good day.

With Barbell Sit Ups for dessert,

CG

==

Ozzie Webbe Sr. liked this post
01 Feb
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

5-5-5-5-5 reps of:

Back Squats

WOD 1: For time:

30 Cal Row
30 Wall Balls (20/14)
30 Front Squats (135/85)

This workout starts with 3 Burpees and 3 additional Burpees every minute on the minute

WOD 2: For time:

30 Cal Row
30 Wall Balls (20/14)
30 Front Squats (135/85)

This workout starts with 6 Burpees and 6 additional Burpees every minute on the minute

==

February is here!…

The shortest / coldest month of the year is upon us.  Winter will be shutting things down in 2 months’ish, but things here at Reebok CrossFit Back Bay will just be cooking up.  Here is a list of what to look forward to this month:

  • All new Team WOD remixes that will likely be worse than the original
  • Paleo Challenge will be starting on February 11th so stay tuned here for more information on that
  • A lot more weighlifting will be coming your way in the form of Pre WODs every M/W/F
  • A lot more weighlifting will be coming your way in the form of Pre WODs every M/W/F
  • A deload week (your favorite!!!)
  • These are the benchmarks will be testing:
    • Valentine’s Day WOD
    • 2k Row for time (YAY!!!)
    • Diane
    • Jackie
  • Lastly, the 2015 Opens will be starting at the end of the month

I feel like I am just gave away prizes,

CG

==

 

31 Jan
by: Published in Uncategorized

Team WOD: 3 rounds for time of:

1000M Row

One partner rows while another partner does:

4 Hang Power Clean (135/85)
6 Front Squats (135/85)
8 Shoulder to Overhead (135/85)

If the barbell is ever dropped, partners switch.

The partner who was rowing will pick up right where the other person left off and start over.

The second round happens at 115/75 and the last round at 95/65.

==

Yesterday’s edition of the blog…

Has the AM VS PM results.  AM won.  Today’s doesn’t have much.

Enjoy your WOD,

CG

==

Princess Swanson, Gram Tusia liked this post
30 Jan
by: Published in Uncategorized

Team WOD: Alternating every 30 seconds for time:

100 Wall Balls (20/14)
75 Pull Ups
50 Burpees
25 Cal Row
25 Wall Balls (20/14)
50 Pull Ups
75 Burpees
100 Cal Row

==

Hear ye, hear ye…

The final scores of the AM VS PM showdown are as follows:

Drumrolls please:

Mandatory moment of anticipation…

Bite your lips…

Cross your fingers…

Don’t step on that crack…

42 points for the AM team
38 points for the PM team!!!

Congratulations to all of the guys and gals from the AM team!  You guys won…just like the Seattle Seahawks winned the NFC championship!  I will be talking to you PM people later.  In the mean time…You PM’ers…you sit there and think about what you did!

So punished,

CG

==

Scott Siegel liked this post
29 Jan
by: Published in Uncategorized

Skill:  Snatch Balance into an OHS

WOD 1:  Fran:  21-15-9 reps for time of:

Thrusters (95/65)
Pull Ups

WOD 2:  Amanda:  9-7-5 reps for time of:

Squat Snatches (135/95)
Muscle Ups

==

I can’t talk right now!!!…

I am in the middle of some serious score counting!  In the midst of some significant score calculations!!  I AM IN THE INTERIM OF SOME CONSEQUENTIAL TABULATION!!!   I am systematizing and such like a madman.  Apparently, I am taking advantage of an online thesaurus, but that is not the issue.  The scores for the inaugural AM VS PM showdown will be up soon!

As in tomorrow,

Which is very soon,

CG

==

Albert Tsoi, Princess Swanson liked this post
28 Jan
by: Published in Uncategorized

Pre WOD: 5 rounds of:

5 (each side) Heavy Kettlebell Row (same weight each arm)
5 (each side) Single Leg Deadlift (same weight each leg)
1 Turkish Get Up (each side)

WOD 4: AM vs PM: 10 min AMRAP of:

5 Toes to Bar
10 Burpees
15 Hang Power Clean (135/95)

 

 

 

27 Jan
by: Published in Uncategorized

PLEASE NOTE THAT THE GYM WILL BE OPENING AND FOLLOWING A REGULAR SCHEDULE STARTING AT 11 AM!!!

Coach Justin’s Pre WOD:  5 sets of:

8 (each leg) Bulgarian Split Squats
5 Medball Jumps for max height

WOD 1: 12 min AMRAP of:

5 Push Ups
5 Ring Dips
1 Reverse Wall Climb

WOD 2:  12 min AMRAP of:

5 Push Ups
5 Ring Dips
5 Handstand Push Ups

Coach Justin’s Post WOD:  3 sets of:

30 seconds of:

Front Rack Lunge Hold (each leg) (45/35)
Bent Over Row Hold

30 seconds Rest between each set

==

How was the blizzard…

Time to get back into the action!

Hope you guys stayed warm,

CG

==

LaJuane M Friend liked this post
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