Gino Escalante - 5/90 - Reebok CrossFit Back Bay Reebok CrossFit Back Bay

Author Archive

07 Sep
by: Published in Uncategorized

WOD 1: Every 5 minutes for 25 minutes:

400M Row
50 Double Unders or 20 Kick Outs
20 Hanging Knee Raises
15 Russian Kettlebell Swings (24/16)
15 Push Ups

WOD 2: Every 5 minutes for 25 minutes:

500M Row
50 Double Unders
15 Russian Kettlebell Swings (32/24)
12 Toes to Bar
9 Handstand Push Ups

==

Next on my list of things to address…

Snacking!  Specifically through a service called Race-Pak.  A gentleman by the name of Dan just moved back to Boston from London and he dropped in to Reebok CrossFit Back Bay.  Turns out Dan owns a company called Race-Pak that delivers snacks right to your door.  We chit chatted a bit and he told me I should check it out.  Somehow Dan found out that it was my birthday (no idea how) and proceeded to give me a birthday present with some of the stuff offered in the RacePak.  I didn’t get a chance to enjoy the snacks since I was aiming to PR on my BAC, but after the dust settled, I took a look inside my snack bag…

More tomorrow,

CG

==

06 Sep
by: Published in Uncategorized

WOD: For total time: 2 rounds of:

30 Hang Power Snatch (75/55)
30 Burpees

2 rounds of:

40 Thrusters
75 Double Unders

2 rounds of:

60 Wall Balls
500M Row

Broken Up anyhow

==

Sunday…

What I was trying to say yesterday is this:  Try not to get caught up in the rush of things.  Come into the gym today and enjoy it.  Go out and get brunch afterwards!  Spend these few precious weekends with friends, family, and other loved ones.  September and even early October will still have some killer weather to enjoy.  Do so now before winter is here and everyone starts hating everyone again.  I know I will!!!

That is, hate everyone,

CG

==

Orlando Campos Alejandro liked this post
05 Sep
by: Published in Uncategorized

Team WOD 1: 4 rounds of:

200M Run
10 Back Squats (95/65)

4 rounds of:

200M Run
10 Front Squats (95/65)

4 rounds of:

200M Run
10 Plate Lunges (45/25)

Partners do alternating rounds

Team WOD 2: 4 rounds of:

200M Run
10 Back Squats (95/65)

4 rounds of:

200M Run
10 Front Squats (95/65)

4 rounds of:

200M Run
10 Overhead Squats (95/65)

Partners do alternating rounds

==

Hmmm…

The weekend after Labor Day…the official start to the end of the year.  Summer is almost over…but it is still warm out!  Since the influx of people into the city has pretty much happened, by tomorrow we should start seeing Halloween candy and decorations out and about (though I saw them in a Stop & Shop a few weeks ago, which is outrageous!).  By Monday we will be celebrating Thanksgiving and by Tuesday it’ll be Christmas.  By the end of week from now we should be at Valentine’s Day and at that pace it’ll be summer again on Sunday.

Sounds like a great week,

CG

==

 

04 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

3 x 20 Front Squats (1:00 rest between sets)

WOD 1: 3 rounds for time of:

200M Plate Carry (45/25)
14 Push Ups
14 Hanging Knee Raises

WOD 2: 3 rounds for time of:

200M Plate Carry (45/25)
7 Handstand Push Ups
14 Toes to Bar

==

Last thing about the schedule…

Let’s talk gymnastics!  If you have been taking the gymnastics classes here at Reebok CrossFit Back Bay, you should know that some changes have been made to them.  We have started a brand new Muscle Up cycle that will continue for the next few weeks.  As opposed to having two different levels of programming, we have added a third level, in order to bridge the gap a little better for those with beginner, intermediate, and advance levels of skill.

The cycle will rotate around 4 days, two of which are dedicated to pushing strength and skill and two for for pulling strength and skills.  If you stink at pulling, you should do more pulling work and so on.  If you have not tried a gymnastics class yet, they are now being offered up to five times a week, so come try them out since they are super duper easy!

If you have already been sold in developing your gymnastics strength, please be sure to come at least twice a week to insure that your level of exposure is adequate enough for adaptation!

Love it,

CG

==

 

 

Steve Santiago Andujar liked this post
03 Sep
by: Published in Uncategorized

Pre WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups or Muscle Ups (work negative if you dont have them)

WOD 1: 3 rounds for time of:

400M Row
16 Pull Ups or 20 Ring Rows
40 Double Unders

Last done 5/5/14

WOD 2: 3 rounds for time of:

400M Row
4 Muscle Ups
40 Double Unders

Last done 5/5/14

==

More schedule talk…

I know you know, but for those of you that I know who don’t know, the schedule looks very different.  There have been a variety of additions and a few changes here at Reebok CrossFit Back Bay with respect to the class schedule so please be mindful when reserving classes.  These additions and changes were brought by your voices in our anonymous survey earlier this year, so thank you for your feedback.  More mobility, gymnastics, weightlifting, and endurance classes (including the 90 minute classes) have been put in place.  Also your coaches have shifted around so expect to see some fresh faces when taking a class.

One of the other most noticeable changes is the pricing for the gym.  There has never been a better or cheaper time to join Reebok CrossFit Back Bay.  More classes, better prices, same great coaching.

Welcome to RCBB,

CG
==

 

02 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to establish the heaviest load for:

2 Power Clean
1 Hang Power Clean

or

2 Power Snatch
1 Hang Power Snatch

Cannot leg go of the bar

WOD 1: Broken up anyhow for time:

50 Double Unders
40 Wall Balls (20/14)
30 Hanging Knee Raises
20 Burpees

10 minute time limit

WOD 2: Broken up anyhow for time:

120 Double Unders
40 Wall Balls (20/14)
30 Toes to Bar
20 Burpees

10 minute time limit

==

Something is different…

In case you have not already been told, the regularly schedule programming has changed!  The week for a long, long time, will look as follows:

Monday:  A long workout (something a la 20-30 minutes of pace work)
Tuesday:  Heavy Back Squats with a short workout
Wednesday:  Olympic lifting work with a medium size workout
Thursday:  Balance and gymnastics work
Front Squat:  Don’t know why you guys liked it so much, but Front Squat Friday is back for a revengeance!

Weekened workouts will remain as:

eas·y
ˈēzē/
adjective
1.:  achieved without great effort; presenting few difficulties
synonyms: uncomplicated, undemanding, unchallenging, effortless, painless,trouble-free, facile, simple, straightforward, elementary; informaleasy as pie, a piece of cake, child’s play, kids’ stuff, a cinch, no sweat, a breeze, smooth sailing, duck soup, a snap
As possible,
CG
==
01 Sep
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

6 x 3 Back Squats (all at the same load)

WOD: For max reps:

1 min AMRAP of Over the Box Jump Burpee (24/16)
1 min AMRAP of: Russian Kettlebell Swings (24/16)

Rest 2:00 minutes

Perform the number of Over the Box Jump Burpeess and Russian Kettlebell Swings during the AMRAP, but for time

4 min time limit

==

Once again we have a lot to address…

Here is a list of things to come up on the blog!

  1. New schedule for classes!
  2. New style of programming!
  3. Race Paks…your snacking prayers have been answered
  4. Still need to talk Boston Iron
  5. What the remainder of the year has in store for you guys!

Stay tuned,

CG

==

Gram Tusia liked this post
31 Aug
by: Published in Uncategorized

Rest or recover today…based on your weekend.

==

Hello there…

The gym will be taking a rest day (will be closed) today on Monday September 1st, 2014 due to Labor Day.  If you are in the middle of a fitness emergency, please drop to the floor and do enough Burpees.  How many Burpees are enough you ask?

More than 1!!!,

CG

==

 

Yony Bengtson, Erin Poders liked this post
30 Aug
by: Published in Uncategorized

Team WOD: Alternating every 30 seconds for time:

90 Wall Balls (20/14)
60 Thrusters (95/65)
1000M Row
60 Pull Ups
90 Wall Balls (20/14)

==

Too soon?…

This is my attempt to make things harder from you after yesterday’s picnic of a workout.  However, this workout has both rest and a partner to help you with the work.  I am clearly loosing my edge in my old age.  I imagine this should only take one round per person to finish.  But, in the case that it doesn’t, don’t blame it on me.

I made it as easy as I could,

CG

==

29 Aug
by: Published in Uncategorized

Team WOD: For total time:

100 Calorie Row

Rest 2 minutes

100 Shoulder to Overhead (95/65)

Rest 2 minutes

100 Kettlebell Swings (24/16)

Rest 2 minutes

100 Burpees

Split anyhow

==

This has to be easy…

It’s only a ton of work that needs to be done really, really quickly!  There is even rest included in the fitness to insure that you recover between fitnessing.  You even have a partner to share the work, but not the rest!  Maybe this needs to be made harder…next time.

(Ominously so) Soon,

CG

==

Page 5 of 90« First...34567...102030...Last »

APRÈS-CROSSFIT

  • Contact Us

    Map-Drop-Down