Author Archive

14 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to complete:

2RM Power Clean

or

2RM Power Snatch

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

Thrusters (95/65)
Pull Ups

==

Half way!!!…

At the end of the day (the 15th), the Paleo Challenge will officially be half way through!  If you have been doing well, today will be a fantastic test of how your diet is affecting your fitness!  We last last did Fran during the heart of the summer (7/3/14) and I am willing to bet that some of us are eating better now than we were then.  I am certainly hoping that you come in today guns blazing and ready to set the leader board on fire.

Please make it a metaphorical fire,

CG

==

BodyDoctor's Gym liked this post
13 Oct
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

5 x 5 Back Squats (all at the same weight)

WOD 1: For time:

400M Run then

10 – 1 reps of:

Wall Balls (20/14)
Deadlifts (135/95)

6 min cap

WOD 2: For time:

400M Run then

1 – 10 reps of:
Wall Balls (20/14)
Deadlifts (135/95)

6 min cap

==

Samantha A. Q & A…

Please note that the following answers are from Sam’s own experience and yours may differ!

Q1)  How did you first get into figure competitions?
A1)   I signed up on a whim – may or may not have had a few cocktails.  I had been following a few women on Instagram who competed and was blown away by the dedication they had to the sport, and honestly, their bodies were amazing—I wanted to see what it took to try to achieve that “look”.

Q2)  What are the biggest physical challenges of competing in figure?
A2)  Competing is both mentally and physically challenging.  I spend hours in the gym, between crossfit and bodybuilding, lifting and doing cardio, all to try and build lean muscle.  I’ve also learned how much nutrition has an impact on my workouts…how far I can push myself based on what my intake is (and when I need to pull back).

Beyond all of that, I learned that with this sport you need to have a good relationship with yourself and your body before you compete. You need to be prepared to be critiqued and judged on your physical attributes. That process can be exhausting.  However, if you have a healthy relationship with yourself the journey can also be completely exhilarating and rewarding.

Q3)  What are the biggest dietary challenges of competing in figure?
A3)  Having a restricted diet can be socially isolating – learning how to manage my diet and maintain a social life has been one of  the hardest part of this entire process.  I’ve held a rather strict paleo diet for nearly 3 years now so I thought I was prepared to take on this dietary challenge…I was wrong.  When preparing for a show not only are the foods you eat become restricted, but I follow a very regimented plan.  I eat the exact same thing for every meal, every day with one exception.  I weigh and measure EVERYTHING I eat and I eat every 2.5-3 hours regardless of where I am (public bus, middle of the gym, or in a meeting).  When I get closer to a show the diet becomes harder and more restrictive as you are trying to dial everything in and get ready for the stage.

Check back Monday for some more Sam,

CG

==

PS…Sam just won a figure contest and became a nationally qualified figure competitor!  Congratulations!

 

 

 

 

Erin Poders liked this post
12 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: For time:

600M Row
50 Double Unders or 30 Kick Outs
40 Russian Kettlebell Swings (20/12)
30 Wall Balls (2014/)
20 Hanging Knee Raises
10 Burpees
10 Pull Ups
10 Burpees
20 Hanging Knee Raises
30 Wall Balls (20/14)
40 Russian Kettlebell Swings (20/12)
50 Double Unders or 30 Kick Outs
600M Row

You can only do work every other minute

30 minute time limit

WOD 2: For time:

600M Row
50 Double Unders
50 Russian Kettebell Swings (24/16)
50 Wall Balls (20/14)
50 Toes to Bar
50 Burpees
50 Pull Ups
600M Row

You can only do work every other minute

30 minute time limit

==

Figure competitions…

Not to be confused with body building, figure competitions have an emphasis on muscle definition, not size.  One of our own members (Samantha A.) has participated in already two figure competition and has more in the horizon.  After talking with Sam and seeing the type of dedication required for the desired results, I decided it would be a good idea to talk to her and get a much clearer idea of what it is like to actually follow through in “getting abs” and much more.  If there is someone who knows how to get ripped, it’s this woman, so follow along with our Q & A session happening every Monday and Tuesday for the rest of the Paleo Challenge.

Starting tomorrow,

CG

==

WOD 1: For time:

600M Row
50 Double Unders or 30 Kick Outs
40 Russian Kettlebell Swings (20/12)
30 Wall Balls (2014/)
20 Hanging Knee Raises
10 Burpees
10 Pull Ups
10 Burpees
20 Hanging Knee Raises
30 Wall Balls (20/14)
40 Russian Kettlebell Swings (20/12)
50 Double Unders or 30 Kick Outs
600M Row

You can only do work every other minute

30 minute time limit

WOD 2: For time:

600M Row
50 Double Unders
50 Russian Kettebell Swings (24/16)
50 Wall Balls (20/14)
50 Toes to Bar
50 Burpees
50 Pull Ups
600M Row

You can only do work every other minute

30 minute time limit

==

 

11 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: 4 rounds of:

400M Run
10 Over the Bar Burpees
10 Toes to Bar

Each partner has to do everything

At the end of the last round:

60 Thrusters (135/85)

Team WOD 2: 4 rounds of:

400M Run
10 Over the Bar Burpees
10 Toes to Bar

Each partner has to do everything

At the end of the last round:

60 Thrusters (135/85)

==

Beat the Streets…

Come on out to Umass Boston today to support our volunteer coaches, competing athletes, and a great organization!  The 3-point Foundation will be putting together a competition with a few of the local gyms to assist underprivileged kids.  After you are done recovering / apple picking, come on by!

Of course I mean recovering from eating clean,

CG

==

10 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: For time:

1000M Row
50 Thrusters (45/25)
30 Pull Ups

then…

21-42-15-30-9-18 reps of:

Deadlifts (225/155)
Push Ups

then…

150 Wall Balls (14/10)

Only one person works at a time

Team WOD 2: For time:

Jackie:

1000M Row
50 Thrusters
30 Pull Ups

then…

Diane: 21-15-9 reps of:

Deadlifts (225/155)
Handstand Push Ups

then…

Karen:

150 Wall Balls (20/14)

Only one person works at a time

==

Let’s have a look at that schedule…

Tomorrow:  Beat the Streets at Umass Boston (come and cheer our competing teams and volunteer coaches!)
October 17th (next Friday):  The first official Reebok CrossFit Back Bay Kettleball (time to look sharp!)
October 18th (a week from today):  Coach Monica will be putting together a Rowing clinic for anyone interested (Box 1 @1 PM)
October 26th:  RCBB will be putting together a weightlifting competition (test your mettle and e-mail Coach Justin!)

Good stuves,

CG

==

 

09 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to complete:

3 x 15 Front Squats

WOD: 3 rounds for max reps:

30 second AMRAP of:

Cal Row

Rest 1 minute

30 second AMRAP of:

Hang Power Clean (185/115)

Rest 1 minute

30 second AMRAP of:

Ball Slams (if no Slam Balls = Burpees to 6”)

Rest 1 minute

==

What a week!…

Happy Friday everyone!  We had some diesel workouts this week and things in the paleo challenge appear to be going pretty well.  Personally, I have only 1 cheat day so far, but since I will be going home this weekend, I am mentally preparing for all the ice cream I will not be eating! :(  Make a full fledged plan now and stay away from that grocery aisle that you are dreading and stay clean this weekend!  In the mean time, please note that Reebok CrossFit Back Bay and other area gyms will be participating in the Beat the Streets event at Umass Boston this Sunday.  For more information please visit the 3 Point Foundation website!

Have a great day!!!,

CG

==

 

08 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support
Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2 rounds for max reps of:

1 minute AMRAP of: 13 Burpees then Pull Up AMRAP
1 minute AMRAP of: 13 Burpees then Double Under or Kick Out AMRAP

Rest 1 minute

1 min AMRAP of: 12 Pull Ups then Burpee AMRAP
1 min AMRAP of: 12 Pull Ups then Double Unders AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders or 20 Kick Outs Burpees AMRAP
1 minute AMRAP of: 50 Double unders then Pull Up AMRAP

Rest 4 minutes between rounds

WOD 2: 2 rounds for max reps of:

1 minute AMRAP of: 10 Handstand Push Ups then Muscle Up AMRAP
1 min AMRAP of: 10 Handstand Push Ups then Double Under AMRAP

Rest 1 minute

1 min AMRAP of: 4 Muscle Ups then Double Unders AMRAP
1 min AMRAP of: 4 Muscle Ups then Handstand Push Up AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders then Handstand Push Up AMRAP
1 min AMRAP of: 50 Double Unders then Muscle Up AMRAP

Rest 4 minutes between rounds

==

I know this workout looks crazy confusing, but let’s take a second look…

2 minutes of work with one minute of rest three times through.  At the end of the third time, you get 4 minutes of rest, then you do it all over again.  So this comes out to 12 minutes of exercise with 8 minutes of rest somewhere in between.  There are only three exercises in each workout:  Double Unders, Pull Ups and Push Ups for WOD 1 and HSPU, Double Unders, and Muscle Ups for WOD 2.  Each exercise is being done with one another so that you test them in every possible combination.

Simple right?,

CG

==

Elizabeth D. Johnston liked this post
07 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to find:

2RM Hang Power Clean

or

2RM Hang Power Snatch

WOD 1: For time:

9 Power Clean and Push Press (95/65)
75M Row
8 Power Clean and Push Press (95/65)
75M Row

Repeat pattern until you reach

1 Power Clean and Push Press (95/65)
75M Row

WOD 2: For time:

9 Power Snatch (95/65)
9 Thrusters (95/65)
8 Power Snatch (95/65)
8 Thrusters (95/65)

Repeat pattern until you reach

1 Power Snatch (95/65)
1 Thruster (95/65)

==

First week done?…

How are you guys doing?!  Please update your scores!  I will have an interview with our resident figure competitor coming up soon about what it takes to have a 100% legit strict diet!  We will discuss the difficulties of dieting for figure competition while doing CrossFit and aiming to find some tips and tricks for everyone out there looking to not just lose weight, but to also look like a you just stepped out of a magazine cover.

See you guys soon!

CG

==

 

06 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  25 mins to complete:

5 x 2 Back Squats (all sets at the same weight)

WOD:  2 Back Squats every 20 seconds at 60% of your Pre WOD weight until you put the bar down  

Before 2 minutes = 2000M Row
Within 2-4 minutes = 1000M Row
Within 4-6 minutes = 500M Row
After 6+ minutes = no rowing

Score = time you put the bar down

==

Everyone loves math…

2 Back Squats every 20 seconds = 6 Back Squats a minute.  That means that you are only 36 Back Squats an d 6 minutes away from not getting on the rower today.  Every time I read that sentence back to myself, I get a better understanding of the levels of fun that you will experience.  If at one end of the spectrum you have “0% fun” and at the other end you have “taking class with me”, this workout is probably going to fall somewhere near “having to wait in line for overnight to sign a piece of paper that allows you to stand in line again” and “experiencing all of High School at your current age”.

So much fun,

CG

==

Douglas Perry liked this post
05 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: EMOTM for 10 minutes:

3 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
3 Burpees

Rest 2 minutes

EMOTM for 5 minutes:

5 Thrusters (95/65)
3 Burpees

WOD 2: EMOTM for 10 minutes:

6 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
6 Burpees

EMOTM for 5 minutes:

5 Thrusters (95/65)
6 Burpees

==

Let’s look back…

We have had a few Paleo Challenges already and so we have had a few Paleo Challenge winners.  I have interviewed them all and have asked several questions and even inquired for advice to others who will be doing the Paleo Challenge in the future.  Each and every single one of them had the same thing to say:

“Prepare for the week ahead of time”

With that said, what does your week look like?  Any meals ready to go?  Did you order your Custom Fit Meals?  Did you get snacks from Race-Pak?  Are you going to any parties or outings or events this week?  A few simple steps and a little prior preparation can help you have success in this Paleo Challenge, but also after it.

Which should be a lot longer,

CG

==

Reebok CrossFit Back Bay liked this post
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