Author Archive

10 Mar
by: Published in Uncategorized

Skill: 5 rounds of:

Muscle Ups / Chest to Bar Pull Ups

Handstand Push Ups / Hold

WOD: 10 min AMRAP of:

15 Goblet Squats (AHAP)
12 Ring Dips
9 Over the Box Jumps (24/20)

==

AHAP…

If you think that this workout look easy, then I have a few suggestions:

Suggestion number 1:  stop using the 8KG Kettlebell
Suggestion number 2:  grab the 48KG monstrosity (it’s like a volleyball full of lead with a handle)
Suggestion number 3:  also feel free to grab 2 x 32KG bells and enjoy a few rounds of those squats

If you think the workout looks hard, then I have one suggestion:

Suggestion number 1:  Get a bunch of tattoos and channel your inner Angelo

That’s the only thing that will help you,

CG

==

09 Mar
by: Published in Uncategorized

WOD 1: For completed sets:

2 rounds of:

10 Power Clean (95/65)
10 Burpees
10 Hanging Knee Raise

3 minute cap

3 rounds of:

9 Power Clean (95/65)
9 Burpees
9 Hanging Knee Raise

3 minute cap

4 rounds of:

8 Power Clean (95/65)
8 Burpees
8 Hanging Knee Raise

3 minute cap

WOD 2: For completed sets:

2 rounds of:

10 Power Clean (95/65)
10 Burpees
10 Toes to Bar

3 minute cap

3 rounds of:

9 Power Clean (95/65)
9 Burpees
9 Toes to Bar

3 minute cap

4 rounds of:

8 Power Clean (95/65)
8 Burpees
8 Toes to Bar

3 minute cap

==

Please remember…

Today will be your last opportunity to do / re-do (why would you do this to yourself?) the Opens workout.  If you are planning on coming before 7 PM, then you should have no issues posting your scores.  If you are planning on taking the 7 PM class, please download the games app / have the website up and ready because everyone on the planet will also be trying to put their last minute scores in.

Super fit lazy bums,

CG

==

08 Mar
by: Published in Uncategorized

Triple Team WOD: 14 min AMRAP of:

1 Burpee
1 Ground to Overhead (95/65)
1 Pull Up

Each person does each exercise and when they are back to their starting exercise, 1 rep is added to each movement.

==

You and me and you too…

If this seems confusing, don’t worry, I am pretty lost myself.  Something about we all do 1 rep of everything and then 2 reps of everything again, but no one teammate  can move exercises until everyone is finished.

I don’t think we are going to figure it out,

CG

==

07 Mar
by: Published in Uncategorized

Team WOD: Alternating every 30 seconds for time:

100 Wall Balls (20/14)
80 Thrusters (95/65)
1500M Row
80 Pull Ups
100 Wall Balls (20/14)

==

It looks easy…

And that is because it will be*.

*This workout will only be easy as long as your transitions are perfect and seamless and if your partner is willing to carry the largest portion of work.

Easy peasy,

CG

==

06 Mar
by: Published in Uncategorized

WOD: 14.2:

Every 3 minutes for as long as possible complete:

From 0:00-3:00 - 2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00 - 2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00 - 2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

==

Surprise, surprise…

For all of us who thought that the Opens were following a pattern, you have been bamboozled!!!  Not only are we seeing Chest-to-Bar Pull Ups (a movement that has always been reserved for the last workout) shows it’s ugly face in week 2.  The Overhead Squat makes a glorious come back for the first time in the Opens since 2011.  We have a rep scheme that is quasi 13.5, but is still different enough to breed a whole new type of hatred.  This workout will not discriminate when it dishes out punishments.  14.2 will maltreat everyone equally.

Get pumped!!!,

CG

==

 

05 Mar
by: Published in Uncategorized

Skill:  10 minutes to practice:

Turkish Get Ups

WOD 1: 3 rounds for completion of:

250M Row
15 Push Ups
15 Russian Kettlebell Swings (24/16)
15 Hanging Knee Raises

3 minute time limit on each round

Rest 1 minute after each round

WOD 2: 3 rounds for completion:

350M Row
7 Handstand Push Ups
14 Russian Kettlebell Swings (32/24)
14 Toes to Bar

3 minute time limit on each round

Rest 1 minute after each round

==

Round 2…

On this fine (Thursday) evening, the second workout of the Opens will be revealed at 8 PM (EST).  If you are tuning into games.crossfit.com to watch the reveal, start making a mental checklist of the do’s and dont’s in order to maximize your score.  For example:

Go out all night:  Don’t
Eat a pizza(s):  Don’t
Facebook stalk until my eyes close themselves:  Don’t
Cram Netflix:  Don’t

Collect your tears in a bowl because you aren’t having any fun:  Do

Hooray for fitness,

CG

==

04 Mar
by: Published in Uncategorized

WOD: 4 min AMRAP of:

8 Pull Ups
8 Burpees
8 Front Squats (100/65)

Rest 2 minutes

3 min AMRAP of:

6 Pull Ups
6 Burpees
6 Front Squats (100/65)

Rest 2 minutes

2 min AMRAP of:

4 Pull Ups
4 Burpees
4Front Squats (100/65)

Rest 2 minutes

1 min AMRAP of:

2 Pull Ups
2 Burpees
2 Front Squats (100/65)

==

Just in case…

When scheduling classes, you should have noticed that there are plenty of more options available to you.  Want to get better at gymnastics?  We have a class for that!  Want to improve your weightlifting technique?  We have a class for that!  Want to have better mobility / endurance / basics?  We have a class for all of that!!!  Please be sure to try the new classes out and get a taste of what is available to you.

And it’s all good,

CG

==

 

04 Mar
by: Published in Uncategorized

WOD:  @ min AMRAP of:

 

==

 

03 Mar
by: Published in Uncategorized

Skill:  EMOTM for 10 minutes:

Odd:  Kipping Toes to Bar or Hanging Knee Raises
Even:  Hang Squat Clean (work up to 135/95)

WOD: 5 rounds of:

1:30 min AMRAP of:

7 Wall Balls (20/14)
7 Power Clean (100/65)

Rest 1 minute

Add one rep of each exercise after each AMRAP

==

Hi…

It is Tuesday and because of that I want to talk about the Paleo challenge results:

Naina B.:  Queen and supreme ruler of the 2014 Paleo Challenge.  She got a perfect score!

Honorable mentions:

Kevin Cooper (the human MRI)  :126
Stephanie Coleman:  126
Carlos Bernal:  122
Daniel Smith!!!!!:  116
Sean Santry:  108

A big congratulations to everyone on this list!!!  You guys did really well and I am certain that the rest of you also had perfect scores and just forgot to post.  But no worries, since the rules are all going to change, you can crush it next time.

Cheers,

CG

==

02 Mar
by: Published in Uncategorized

WOD:  10 min AMRAP of:

200M Row
3 Thrusters (95/65)
10 Over the Bar Burpees

Add three Thrusters after every round.

==

The Opens dot dot dot…

Let’s clear a few things up about the Opens to ensure that we can all get the most out of this CrossFit experience.  Let’s start with the schedule:

Friday:  All day long
Saturday:  9:00 AM and 10:00 AM at Box 1
Monday:  All day as a last resort!!!

Once you have finished the workout and you have a score:

Go to games.crossfit.com and log in with the same username and password you used to sign up for the Opens.  If you have not joined an affiliate or team yet, please join:

Affiliate:  Reebok CrossFit Back Bay (and not Reebok CrossFit Back Bay II)
Team:  Reebok CrossFit Back Bay II (and not Reebok CrossFit Back Bay)

Once you have done so, please enter your score and affiliate as well as the name of your judge.  After that, you are all set.  While you are entering your score, you may want to get used to doing a ton of Deadlifts and Box Jumps since that will be coming up next.

That my guess for next week and I don’t like it,

CG

==

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