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10 Jun
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes to work on technique:

First 10 minutes:

7 Power Clean

Increase loads every other round

Last 10 minutes:

7 Shoulder To Overhead

Increase loads every other round

WOD 2: EMOTM for 20 minutes to work on strength:

First 10 minutes:

2 Power Clean

Increase weights every other round

Last 10 minutes:

2 Shoulder to Overhead

Increase weight every other round

==

Please be aware of the photos…

Some funky stuff coming your way.  But in all seriousness, I do want to take a sec to say one thing:

Please be very careful with the bags you take from CustomFit Meals!  Check for your name and contents and make sure it is all there!  There may have been some confusion lately, so please be aware!

That is all for now.  Have a great hump day.

Mandatory wink face,

CG

==

 

09 Jun
by: Published in Uncategorized

Skill:

Hollow Hold
1 Arm Plank Hold
L-Sit Negatives

WOD 1: For total time:

3 rounds of:

7 Thrusters (115/75)
7 Over the Box Jumps (24/20)
7 Hanging Knee Raises

Rest 2 minutes

2 rounds of:

7 Thrusters (115/75)
7 Over the Box Jumps (24/20)
7 Hanging Knee Raises

Rest 1 minute

1 round of:

7 Thrusters (115/75)
7 Over the Box Jumps (24/20)
7 Hanging Knee Raises

15 minute cap

WOD 2: For total time:

3 rounds of:

7 Thrusters (115/75)
7 Over the Box Jumps (30/24)
7 Toes to Bar

Rest 2 minutes

2 rounds of:

7 Thrusters (115/75)
7 Over the Box Jumps (30/24)
7 Toes to Bar

Rest 1 minute

1 round of:

7 Thrusters (115/75)
7 Over the Box Jumps (30/24)
7 Toes to Bar

15 minute cap

==

CFM update from the big man himself…

This week there are 6 brand new items being added to the menu!  Some of these new dishes include a “Spicy Bacon and Egg Scramble” as well as “BBQ Bacon Meatballs” (whisper that to yourself…you’re welcome).  Many of you have enjoyed the CustomFit Meals and now there is only more to love.  Stay tuned in the coming weeks as more information comes your way!

Best bar home delivery?,

CG

==

 

08 Jun
by: Published in Uncategorized

Skill:  Snatch Pull (no bump) into Power Snatch (up to 165/110)

WOD:  Karen:  For time:

150 Wall Balls (20/14)

To a 10′ target

==

Do you like competitions?!…

No Risk CrossFit is putting up a meaty challenge for those teams that are up for it.  6-7 events and a cool grand for those who end up on top.  If you would like more information on this competition click here.  I know it’s in Rhode Island, but make a day of it!!!  We could all use a little fitness challenge / neighboring state love.

Put your dukes up,

CG

==

Crossfit Music liked this post
07 Jun
by: Published in Uncategorized

Versus WOD 1:  For #winning:

500M Row

Rest 1 minute

40 Burpees

Rest 1 minute

60 Kick Outs

Rest 1 minute

20 Power Clean and Push Press (95/65)

Rest 1 minute

20 Thrusters (95/65)

500M Row

Versus WOD 2:  For my love:

500M Row

Rest 1 minute

40 Burpees

Rest 1 minute

30 Toes to Bar

Rest 1 minute

20 Power Snatch (95/65)

Rest 1 minute

20 Thrusters (95/65)

500M Row

==

This photo…

This was the last photo from the in-house competition.  From here on out, things are going to get either real Regionals-y or real weird.  If you have ever wanted to have your picture on this most-awesomest of blogs, please tag your fotos (spanish for 照片) with Reebok CrossFit Back Bay.  Since I pull them from there, you can find your sweet presence here.

For everyone to judge judgmentally,

CG

==

06 Jun
by: Published in Uncategorized

Team WOD 1: For the least number of sets possible:

100 Thrusters (95/65)
200 Kick Outs
125 Back Squats (95/65)

Any hand-off or repositioning of the bar will complete a set

Team WOD 2: For the least number of sets possible:

125 Thrusters (95/65)
100 Toes to Bar
150 Back Squats (95/65)

Any hand-off or repositioning of the bar will complete a set

==

At least you like Thrusters!…

Wait!  you don’t like Thrusters?  Well…ummm…at least there aren’t 100 of them!  Wait!  Can I even count?  Well…ummm…at least the blog is over!  Wait!  Why I am still writing typing?  Well…ummm…these have to be so long or else the sun won’t set?  Wait!  I am pretty sure that’s true!  Lesson of the day:

Reading these makes the world go around,

CG

==

05 Jun
by: Published in Uncategorized

WOD: June 2012 Baseline: For time:

800M Medicine Ball Run (20/14)
21 Burpee Wall Balls (20/14)
400M Medicine Ball Run (20/14)
15 Burpee Wall Balls (20/14)
200M Medicine Ball Run (20/14)
9 Burpee Wall Balls (20/14)

20 min cap

==

Should we be rethinking things…

Click here.  If the Regionals  had happened in the same way as the Opens had, the results would have been much different.  There are people out there who did not qualify and still managed to beat several qualifiers from other regions.  I am in no way capable of putting down the performance of anyone, but this should raise several questions.  The main one being:

If we are trying to fit the fittest people in the world to compete against one another, should we be leaving many of these folks behind?

Everyone who qualified did so under the same terms as everyone else, but there is something to be said in the absence of many athletes.  To be the best you have to beat the best…but it seems like some of the best will not be competing this time around.  I understand that this process is not perfect or easy, but it still seems like the net being casted to find the fittest is not quite up to par for the task at hand.

Food for thought,

CG

==

05 Jun
by: Published in Uncategorized

Skill: 3 rounds of:

Chin Up
Upside down Hold (on low rings) or
Skin the Cat (on the high Rings)
Rope Climb

WOD 1: 4 min AMRAP of:

10 Push Ups
8 Wall Runs
6 Wall Balls
4 Burpees
2 Reverse Wall Climbs

Rest 1 minute and eliminate one exercise of your choice

4 min AMRAP of:

10 Push Ups
8 Wall Runs
6 Wall Balls
4 Burpees
2 Reverse Wall Climbs

Rest 1 minute and eliminate one exercise of your choice

4 min AMRAP of:

10 Push Ups
8 Wall Runs
6 Wall Balls
4 Burpees
2 Reverse Wall Climbs

WOD 2: 4 min AMRAP of:

5 Burpees
4 Handstand Push Ups
3 Wall Balls
2 Reverse Wall Climbs
1 Muscle Up

Rest 1 minute and eliminate one exercise your choice

4 min AMRAP of:

5 Burpees
4 Handstand Push Ups
3 Wall Balls
2 Reverse Wall Climbs
1 Muscle Up

Rest 1 minute and eliminate one exercise your choice

4 min AMRAP of:

5 Burpees
4 Handstand Push Ups
3 Wall Balls
2 Reverse Wall Climbs
1 Muscle Up

==

Why don’t I get told these things earlier…

Apparently today didn’t post.  You get two talks tomorrow.

My b,

CG

==

Carlos Bernal, Léo Ctu liked this post
03 Jun
by: Published in Uncategorized

Skill:  15 mins to find:

Heavy set of 5 Shoulder Press

WOD 1: Punishment: 2000M Row then:  3 rounds for time of:

15 Russian Kettlebell Swings (24/16)
15 Push Ups
15 Back Squats (95/65)

15 min cap

WOD 2: Punishment: 2000M Row then:  3 rounds for time of:

15 Russian Kettlebell Swings (32/24)
10 HSPU
5 Overhead Squats (135/85)

==

World class fitness…

If you came to Regionals, you were definitely privy to something special.  A few of the event records were broken this past weekend in both the women and men individuals events.  Seeing someone perform in their field so admirably well that they stand out even among their worldwide peers is something to behold.  Sure you could go back and watch it all online, but seeing it unfold before you is something else…just ask anyone who saw our very own Coach Jessa demolish the last workout.

As inspiring as it was enjoyable,

CG

==

BTW Jessa is the only woman standing victoriously past the red finishing mats…

PS:  So you are being punished because:

The massacre that the jump ropes have gone through
For everyone who didn’t put their stuff away!!!
For the shower that is still being left on!!!!!
For ALL OF THE CHALK THAT ENDS UP EVERYONE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Gonna be a long summah’

Douglas Perry liked this post
02 Jun
by: Published in Uncategorized

Skill:  3 rounds of:

Straight Leg Raise
Toes to Target
Hollow Hold

WOD 1: 5 rounds for time:

12 Power Cleans (95/65)
12 Burpees

Rest 1 minute

16 min cap

Last done 6/4/2013

WOD 2: 5 rounds for time:

12 Burpees
6 Power Cleans (185/115)

Rest 1 minute

16 min cap

Last done 6/4/2013

==

Regionals 2014…

If you haven’t had a chance to watch a team competition take place, then you are certainly missing out.  It’s fun to see people working together in concert to achieve something great.  This year was incredibly important to have a well rounded team as everyone had to do everything in every workout.  There was no hiding this year and some great upsets came about.  I commend the Reebok CrossFit Back Bay team for all of their practice and hard work and for giving it all this season.  It was a riot to maybe/sorta push people out of the way just to see you guys a little closer…and I know that we all felt that same way!

And before I forget, please e-mail me (gino@reebokcrossfitbackbay.com) any photos to post on the blog!  If you have never been on the blog, now it’s your chance!!!

Going to make you a star,

CG

==

Mariah Martinez liked this post
01 Jun
by: Published in Uncategorized

image

WOD 1:  EMOTM for 24 minutes: 

Odd minutes:  9 Hanging Knee Raises
Even minutes:  3 Front Squats

Increase weights every round

WOD 2:  EMOTM for 24 minutes: 

Odd minutes:  9 Toes to Bar
Even minutes:  3 Front Squats

Increase weights every round

==
You should’ve been there…

If you did not come out to Regionals this past weekend then you certainly missed out. The atmosphere was amazing (mostly because I was there) and the display of fitness was literally at a world class level. More detailed recap about the whole thing coming this week.

Good and bad things coming your way these next few weeks,

CG
==

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