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02 Aug
by: Published in Uncategorized

Team WOD 1: 8 rounds for time of:

8 Thrusters (95/65)
12 Pull Ups
16 Wall Balls
20 Kettlebell Swings (24/16)
24 Double Unders

Partners will perform alternating exercises

==

Thank you guys…

Reebok CrossFit Back Bay was a-hopping yesterday and we are very glad to have the kind of community we have.  Yesterday was a fantastic day as well as a fantastic fundraiser.  A special thanks should go out to Bern Prince who put this whole event together.  Pat, we wish you nothing but a speedy recovery and great health.

My hat goes off to you,

CG
==

01 Aug
by: Published in Uncategorized

WOD: PRs for Pat: 20 min AMRAP of:

6 Power Clean (185/135)
12 Burpees
14 Toes to Bar
3 Reverse Wall Climbs

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Today is the day…

Come one come all!  This is going to be a fantastic community day at Reebok CrossFit Back Bay.  We will be having a crazy workout all day long.  There will be treats (but feel free to bring whatever you would like).  Some of the Boston Iron super athletes will be throwing down at 2 pm.  There will be an after party where everyone is invited.  The best part about it is that we are doing this for a great cause!

You guys rock!,

CG

==

31 Jul
by: Published in Uncategorized

Skill:

One Leg Deadlift with KB
One Arm KB Overhead Squat
Pistols

WOD 1: 30 seconds on / 30 seconds off until you reach:

200 reps

Select from the following exercises:

Cal Row
Shoulder to Overhead (105/70)
Ring Rows
Back Squats (105/70)

You must do all exercises at least once

20 min cap

WOD 2: 30 seconds on / 30 seconds off until you reach:

250 reps

Select from the following exercises:

Cal Row
Shoulder to Overhead (105/70)
Ring Rows
Back Squats (105/70)

You must do all exercises at least once

20 min cap

==

I know what you are thinking…

Does that picture look funny to you?  Your keen visual capacity may have informed your brain noodles that the image before you is different in some way.  I assure you, that it is your computer monitor that is at fault for creating shortcomings in the interface between your eyeballs and that image.  Merely rotating your computer screen a full 90 degrees in the right direction would alleviate any and all issues you may be having.  In case you went the wrong way, continue going in the wrong direction for an additional 180 degrees.  If you have problems with that math, put your computer down and go to sleep, you have been awake too long.

Thank you for your cooperation,

CG

==

30 Jul
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

Odd: 6 Deadlifts (185/105)

or

3 Deadlifts (275/185)

Even:  1 Over the Bar Burpee (increases by 1 after every round)

WOD 2: EMOTM for 20 minutes:

Odd: 6 Deadlifts (185/105)

or

3 Deadlifts (275/185)

Even:  2 Over the Bar Burpee (increases by 2 after every round)

==

You already know what to do this Saturday…

With that said, I just wanted to give you a heads up as far as August goes.  Outside of the fact that August contains some of the greatest birthdays (two of which are mine), there will also be five weekends in August.  This being the last reasonable month to EXPECT! nice and warm weather, I strongly suggest you put yourself out there.  Some reasonable changes are coming to the programming, but there is still plenty of core so don’t fret.  Enjoy your August!!!

It only comes around once a year,

CG
==

 

29 Jul
by: Published in Uncategorized

Skill:  15 mins to find:

1RM Jerk (any style)

WOD:  Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Last done April 10, 2014

==

Straight facts from the Prince…

This Saturday will be one of those “show up even if you are not signed up” type of day.  We are trying to get as much exposure and donations to the PR for Pat cause.  Bern has managed to get some people to donate snacks (thank you) and there is even an after-party at Precinct (right around the corner) at 4 PM.  The workout of the day will be Pat’s WOD and you are more than encouraged to make this a Saturday to remember.  It has been confirmed that a few athletes from the Boston Iron team will be throwing down at 2 PM (for which you are totally welcome).

The more the merrier,

CG

==

28 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Hanging Shoulder Retractions
Chin Ups
Hanging Shoulder Blade Retractions on Rings
Pull Ups

WOD 1:  For time:  

12 Front Squats (95/65)
12 Push Ups
11 Front Squats (95/65)
11 Push Ups

Continue this pattern until

1 Front Squats (95/65)
1 Push Ups

WOD 2:  For time:

12 Overhead Squats (95/65)
12 Push Ups
11 Overhead Squats (95/65)
11 Push Ups

Continue this pattern until

1Overhead Squats (95/65)
1 Push Ups

==

Dont forget about PR’s for Pat…

In case you did not see the blog yesterday, this is what you missed:

Fundraiser this Saturday for Pat Padgett (an outstanding member of the CrossFit community) at 2 PM
This will be taking place at Box 2 (209 Columbus Ave)
Read his story and donate here

Let’s do it,

CG

==

27 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Good Morning
Overhead Squat
Straight Leg Raise

Encouragement: For maximum reps in three minutes:

Cal Row and/or Burpees

Rest 1 minute

WOD 1: If you scored between 1 – 50 reps:

4 rounds for time of:

10 Thrusters (95/65)
10 Pull Ups
200M Run

WOD 2: If you scored between 51 – 64 reps:

4 rounds for time of:

10 Power Clean (95/65)
10 Ring Rows
200M Row

WOD 3: If you scored between 65+:

4 rounds for time of:

10 Ground to Overhead (95/65)
200M Run

==

PRs for Pat…

One of the outstanding members of the CrossFit community, Pat Padgett, was recently diagnosed with mouth cancer. He has already undergone three procedures in the past several weeks and had another major, 10-hour procedure last week. Surgery went well, but he faces a long, tough road to recovery, and needs all of the support that he can get.  We are trying to raise as much money as possible so that Pat does not have to worry about living or medical expenses during his recovery. More importantly, we are trying to raise his spirits and show him just how much the CrossFit community supports him.

We will be holding a fundraiser workout on Saturday August 2nd at the end of the normal schedule classes.  Click here for his website and more details.  

Let’s knock this out of the park,

CG

==

 

26 Jul
by: Published in Uncategorized

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

120 Weighted Buddy Sit Ups (30/20)

12 Overhead Lunges (85/55) every thirty reps

100 Overhead Lunges (85/55)

10 Weighted Sit Ups (30/20) every time you both drop the bar once

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

90 Toes to Bar

12 Overhead Lunges every time you both come off the bar

100 Overhead Lunges

12 Toes to Bar every time you both drop the bar once

==

Remember when the world was going to end?…

Anyone remember that “2012″ movie?  This workout and the movie have a lot in common except for one thing:  They were both pretty terrible.  When going through it, you will wonder when it’ll all be over.  You wonder why any of you committed to doing such a thing.  The only redeeming quality of the workout is that fitness will happen, which is way better than doing a workout and trying to watch the movie at the same time.

Something goes here,

CG
==

Mallik Greene liked this post
25 Jul
by: Published in Uncategorized

WOD: Partner Baseline 1: For time:

1000M Row
50 Thrusters (95/65)
800M Row
40 Power Clean (95/65)
600M Row
30 Burpees
400M Row
20 Shoulder to Overhead (95/65)
200M Row
10 Ring Dips

Partners can only work at the same time

Last done on Feb. 22, 2014

==

I hope you remember who your partner was and that you get the opportunity to redo the workout with them because if you don’t and you have already done this workout with someone else then you will not be able to properly assess if your fitness has improved relative to this workout since a new variable has been presented…

Does that make sense?

Long intro today,

CG

==

Rea Shena liked this post
24 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

1 Arm High Plank
Straight Leg Raises
Toes to Bar/Ring (try it with a Wall Ball)

You pick!!!! WOD: For time: 15 min AMRAP of or 3 rounds for time of:

25-20-15-10-5 reps of:

Wall Balls
Box Jumps
Burpees
Kettlebell Swings
Ring Rows

The winner of max HS hold will get to select the WOD format, the loads/heights, and assign the exercises to the listed reps scheme.

15 min cap

==

This can be very easy…

But it can be very glad.  I strongly suggest (if you are planning on winning the HS Hold) that you think about this workout in the long term.  The workout will go a little something like this:

The winner will decide the workout format (for time or as an AMRAP)
The winner will decide the loads for the Wall Balls, Kettlebell Swings, and the height of the Box Jumps
Lastly and most importantly, the winner gets to select which set of reps will be assigned to which rep scheme…this means that someone could select:

3 rounds of:

25 Burpees
20 Wall Balls
15 Ring Rows
10 Box Jumps
5 Kettlebell Swings

or

15 minute AMRAP of:

25 Ring Rows
20 Box Jumps
15 Burpees
10 Kettlebell Swings
5 Wall Balls

There are lots of ways of making this a moderately hard workout, but there are a lot of ways to make this an awfully hard workout.

The choice is yours,

CG

==

 

 

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