Author Archive

26 Oct
by: Published in WODs

WOD: Team Bull:

2 rounds for time of:

200 Double Unders
50 Overhead Squats (135/95)
50 Pull Ups
1 Mile Run

Both partners have to do the run

==

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

RIP hero,

CG

==

25 Oct
by: Published in WODs

 Guess which one is my favorite…

Strength:  Front Squats

30 reps at 5 lbs less than last week
20 reps at the same weight as last week
10 reps at 5 lbs more than last week

WOD:  10 min AMRAP of:

30 Overhead Squats (115/75)
30 Burpees onto a 45 lb plate
10 Muscle Ups

==

I am glad you and I waited for today to talk about the issue I was too lazy to cover yesterday.  Put your I-am-going-to-get-chastised-pants on…it’s going down!!!

I know that your job at teaching/financing/selling/trading/thing-that-you-do-that-pays-you-money is just a way to disguise your superhero identity.  I know that these workouts are practice for your more daring ventures.  I know a lot of other things too.  With that said, please note that you do not have to show off your super abilities to me or any other coach day in and day out.  I am specifically referring to doing the workout as prescribed.  If you know that your shoulders/hips/spines cannot handle the workload written, then please take a minute to figure out what weights will be best for your high-intensity experience.  The prescribed loads should be seen as the manner by which we feel you will get the best workout.  If your body thinks differently than this suggestion, then by all means, listen to it.  This is not new material (unless you are just finishing the on-ramp course, in which case, HI!) we are covering here, but as the complexity and loads increase, it does not mean that you may be ready to do so.  I appreciate all of your efforts to be perfect like me, but all I ask is that in order to avoid injuries or overload the body, just please take it at your own pace.

Sorry I had to yell,

CG

==

24 Oct
by: Published in WODs

I have so many of these…

 WOD:  For time:

31 Burpees
31 Hang Power Clean (145/95)
31 Toes to Bar
31 Thrusters (95/65)
31 Box Jumps (30/20)

==

“Damn…look at that workout!  That’s a pretty tough workout.  So tough in fact that I am going to have to ignore the pain in my shoulders/backs/legs/knees/body parts just so that I can do it.  If this sounds like you, please keep reading.  If this doesn’t sound like you, I don’t appreciate the lies.

You’ve noticed that the programming has included a lot of moves that rhyme with “shmjerk” and “shmsnatch”.  You have also noticed how taxing these moves can be on the body.  If your body has not been able to properly handle the additional workouts with regards to going overhead we kindly ask you to appropriately scale the workouts to ensure that you can maximize your capacity without injury or pushing through an injury.  As responsible as we are for what happens to you here, the decision to put your body through this is still your own.  Please train your body awareness to know when you should push through something and when you need to take it down a notch.  I have two more talking points with regards to this matter, but these blogs don’t write themselves so the rest of the material will see you guys tomorrowt!  Rest easy knowing that I’m watching over you.

Literally,

CG

==

23 Oct
by: Published in WODs

I wrote this then so you could read it now.

Strength:  20 mins to find max load:

1 Power Clean
2 Push Jerk
1 Hang Power Clean
1 Split Jerk

WOD:  Hangover Cure:  For time:

15 Weighted Burpees

500M Row
100 Burpees

==

A few things before other things:

  1. Right in the middle of the picture, you can find our member Abby rowing in the Head of the Charles!  Pretty cool!
  2. Another one of our members, Mykim Dang, did a Back Squat of 215 lbs.  She happens to weigh in at 105 lbs.  That means that she is unofficially the American Record Holder.  Pretty amazing!
  3. Today is the final day of motivational Weighted Burpees.  Just pretty!

Now onto other things:

This is a sneak preview of the different levels of programming that you will be seeing in November.  Please note that the  strength portions will remain the same, but only the metabolic conditioning portion (the WOD) will change.  We will use last Friday’s workout as an example of how the workouts will be posted:

Level 1 WOD:  

5 Deadhang Pull Ups

9-6-3 reps of:

Front Squats (135/85)
Push Ups

3 Deadhang Pull Ups

Level 2 WOD:  

5 Body Blasters

9-6-3 reps of:

Front Squats (155/105)
Push Ups

3 Body Blasters

Level 3 WOD:

5 Muscle Ups

9-6-3 reps of:

Front Squats (185/125)
Push Ups

3 Muscle Ups

There you have it.  I know it is a lot of information to look at, but you are all big boys and girls so I think you can handle it.  Our complaint department AKA Josh Plosker is willing to do as many Weighted Burpees as it takes to appease you.  NOTE THAT I AM WRITING THE FOLLOWING IN ALL CAPS FOR A REASON….

THE DIFFERENT LEVELS ARE NOT A DEMONSTRATION OF HOW TOUGH YOU ARE!  THESE ARE JUST A SHOWING OF YOUR LEVEL OF SKILL AND WORK CAPACITY!  PLEASE CHOOSE YOUR LEVELS ACCORDINGLY AND DON’T ASSUME YOU BELONG IN LEVEL 3 ALL THE TIME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Also note that I was actually screaming that.  These levels are not a reflection of how strong you are or how hard you can push it.  They only imply that your skills may need some work before you can try some of the more advanced movements.  The leveled programming is also here to ensure that everyone who was not with us from the start can make the same progress.  The programming has required a lot more skill since we opened our doors and practicing the more basic lifts/gymnastic movements will allow others to build their fitness base in square one versus square 13.  Don’t ask how I came up with square 13.

I still have plenty more to address,

CG

==

22 Oct
by: Published in WODs

Good work guys!!!  Great job on the second place!!!

Strength:  20 mins to find max load for:

4 Snatch Deadlift
2 Snatch Pull
1 Power Snatch

WOD:  For time:

15 Weighted Burpees

21-15-9 reps of:

Power Snatch (95/65)

10 Handstand Push Ups after each set of Power Snatch

==

Okie dokie smokey!  Let’s do a quick weekend recap…

Of the 71 teams that competed this weekend in the Garage Games in Milford, CT, 4 were from Reebok CrossFit Back Bay:

Team 1)  Coach Lauren, Beth, Josh, Justin
Team 2)  Coach Perfect, Coach Perfect (other), Jason C., Rachel S.
Team 3)  Mike D., Mike H., Mykim, Dawn L.
Team 4)  Coach Wurm, Brian B., Page T., Justine C.

There were five workouts including:

  1. 3RM Overhead Squat
  2. 2 Mile Run
  3. Team Chipper including Power Cleans, Over-the-Box-Jumps, Shoulder-to-Overhead, Burpees, and Power Snatches
  4. 16 min AMRAP of maximum calories on an Airdyne
  5. Team Fran…everyone does Fran
As far as outstanding performances, Coach Justin did three Overhead Squats at 275 and Team 1 took third place!  Team 2 won the two mile run, despite having incredibly little running in the workouts.  Teams 1 and 2 were amongst the few to finish the chipper under the time cap.  The Airdyne workout was an absolute nightmare that bears no more mentioning other than the best looking/most perfect team placed 6th.  Team Fran saw some incredible performances including plenty of sub 3:40 performances by every coach and plenty of members, with Coach Justin doing it at a snail pace of 2:30!!!  Team 1 placed 2nd overall.  Team 2 placed 13th.  Team 3 placed 16th.  Team 4 placed 37th overall.  All in all, this was a fantastic weekend that was full of energy and good times.  If you have not yet attended a CrossFit competition, or more importantly competed in one, I strongly suggest you to take the time and invest in the experience.  I will post all of the pictures that were sent to me tomorrow!  If you have some that I have not received yet, please send them to gino@reebokcrossfitbackbay.com.
Please stay tuned…plenty of things to address this week,
CG
==

 

22 Oct
by: Published in WODs

Reebok CrossFit Back Bay and the community would like to congratulate Jason and Lindsay on their marriage!!!!

Strength:  20 mins to find 1RM Push Jerk from the rack

WOD:  For time:

15 Weighted Burpees

30 Power Clean (115/75)
30 Push Jerk (115/75)
30 Front Squats (115/75)

Aim to do the WOD in the fewest sets possible.

==

I am really tired so you will not get much tonight.  I do promise that we have some big things/important blog posts coming in this week so stay tuned!

Congratulations again,

CG

==

20 Oct
by: Published in WODs

WOD: For time:

15 Weighted Burpees (25/15)

30 Front Squats (135/95)
1 mile Run
20 Thrusters (135/95)
800M Run
10 Push Press (135/95)
400M Run
5 Burpees

==

Captain’s Journal Entry 10-21-12

The Jelly Roger waves frantically in the winds of this merciless storm.  Four consecutive moons now and the sea rover is barely capable of staying afloat.  The gusts and rains may last another three nights, but who knows.  I hope the picaroons have taken fear of this fierce precip and I pray this brings them together to work the ship as if they were all helmsman.  If these sea crawlers and freebooters have no fear of the gibbets, flogging, the pontoon, or the plank, then this infernal weather should set them straight.  Ahoy to them all and let this be a warning.  Careening and communally working the capstan has to be a better option then this wet blow that is amassing bilge.  As I write on my quarterdeck, I see the pirates await for doubloons in their efforts.  They must first realize that this vessel is what makes their piece of eight come in.

Fair winds until the next time,

CG

==

 

 

 

If I had to run yesterday, you have to run today.

19 Oct
by: Published in WODs

 Team WOD: 10 rounds of Nancy:

15 Weighted Burpees (25/15)

400M Run
15 Overhead Squats 95/65

==

–Da rulez:

  • Partners do alternating rounds
  • The partner not doing work has an active rest of:
    • 75 Double Unders. If you cannot do Double Unders  OR
    • 20 Burpees
  • You have to complete your active rest before you can start your round
  • Once the non-doing-Nancy partner completes the active rest, they can start actively doing a passive rest (hahahaha)

If I have to run today, then so do you,

CG

==

18 Oct
by: Published in WODs

Now that’s good form!

Strength:  30-20-10 set of Front Squats

For the set of 30, do 10 lbs. less than last week
For the set of 20, do 10 lbs. less than last week
for the set of 10, do 10 lbs. more than last week

WOD: For time:

15 Weighted Burpees (25/15)

5 Muscle Ups

9-6-3 reps of:

Front Squat (185/125)
Handstand Push Ups

3 Muscle Ups

==

Ladies and gentlemen…

FRIDAY!!!!!  Since you know that I know that you don’t want to do any work today, the next 30 minutes of non-work are on me…

They are all true!

CALLED IT!  Now you cannot say that I don’t care about you!

Odd marketing, but sure why the hell not…

Watch only in case of trivia

Cooking!

Dog + Backflip = hilarious

It’s not just me

Another mini one

Aaaaaaaand I am spent…enjoy the WOD,

CG

==

 

17 Oct
by: Published in WODs

Strike 3, 4, 5, and 6.

WOD:  For total time:

15 Weighted Burpees (25/15)

3 rounds of:

10 Deadlifts (225/145)
10 Toes to Bar

Rest 3  minutes

3 rounds of:

10 Power Cleans
10 Push Jerks (135/95)

Rest 3 minutes

3 rounds of:

8 Thrusters (135/95)
8 Deadhang Pull Ups

30 minute time limit

==

Talk about having a smorgasbord (which I spelled almost correctly on my first try) of movements in a workout!  3 different couplets with 6 different movements certainly calls for a variety high-five.  Today is a going to be a well rounded day.  There are absolutely no imbalan…wait.  Why the hell are there 15 Weighted Burpees in the beginning of the workout?  If you recall this or this a bell should start ringing in your head about the whole taking care of the gym thing.  Let me be clear that this is a place for you guys to come in and kick some ass/take names.  This is also a place were you should be responsible for things like your own sweat towels.  You know I love you/your shoulders/your quads and so it hurts me even more to do this to you.  At the very least you will learn to appreciate the magical-happy-fun-time that are weighted Burpees.  If you do not know what they are click here and rejoice for the week ahead.  If you get a funny feeling right about now, it’s not the video you saw, that’s my love wrapping itself around you like a hug.

A weighted Burpee hug,

CG

==

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