Author Archive

28 Nov
by: Published in WODs

WOD:  2 rounds for time in the fewest number of sets:

60 Kick Outs
70 Air Squats
80 Sit Ups
90 Double Unders (if you have a jump rope at home)

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Happy Thanksgiving…

I hope you and your loved ones have a wonderful day. Enjoy this time together and be thankful for all that you have, as we are thankful for having all of you.

Turkey time!!!!!,

CG
==

26 Nov
by: Published in WODs

Team WOD 1: Reebok CrossFit Thanksgiving Day Parade:

75 Cal Row
400M Run with 1 Plate (35/15)
75 Box Jumps (24/20)
400M Run with 2 Plates (35/15)
75 Pull Ups
400M Run with 3 Plates (35/15)
75 Burpees
400M Run with 4 Plates (35/15)

Team WOD 2: Reebok CrossFit Thanksgiving Day Parade:

100 Cal Row
400M Run with 1 Plate (45/25)
100 Box Jumps (30/24)
400M Run with 2 Plates (45/25)
100 Pull Ups
400M Run with 3 Plates (45/25)
100 Burpees
400M Run with 4 Plates (45/25)

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Tomorrow is a thing…

In the mean time, I know that some of you saw Sunday’s workout and had an LL thought and said:  “I want to go to there”.  Its quasi-backwards so any of you who came on Sunday, don’t have to feel like you are repeating the same exact workout.  Even though you kinda are.  Even though that is not a bad thing because despite having written this before Sunday, I know that it will be a good workout.

I’m good like that,

CG

==

25 Nov
by: Published in WODs

GS: 12 min AMRAP of:

30 seconds of:

Ring Row
Ring Dip

90 seconds Alternating Leg Hollow Hold

1: 4 min AMRAP of:

5 Deadlift (225/155)
6 Over the Box Jumps (24/20)

Rest 2 minutes

7 min AMRAP of:

10 Deadlift (225/155)
12 Over the Box Jumps (24/20)

2: For time:

10-1 Deadlift (225/155)
10-1 Over the Bar Burpees

4 min cap

Rest 2 minutes

4 rounds for time of:

8 Handstand Push Ups
1 Power Clean (225/135)
1 Hang Power Clean (225/155)
1 Front Squat (225/155)

7 min cap

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Well, that doesn’t look fun…

If the first thought that pooped into your head rhymed with:  “Shmit that’s heavy!”, please be aware that you have options.  You do not have to perform the WOD at those loads.  You do not have to stare at your bar as times passes and your temper rises.  You do not have to think that the workout was too hard or too heavy.  You can just scale the loads whilst you challenge yourselves in a manner that will be both beneficial and appropriate.  It would be to your advantage to put on the weights that will be better you, not frustrate you.  Just leave the big weights to the actual CrossFitters and you’ll be fine.

See what I did there?,

CG

==

24 Nov
by: Published in WODs

Strength:  18 min AMRAP of:

5RM Front Squat

9 min AMRAP of:  Russian Kettlebell Swing Complex:

25 Russian Kettlebell Swings

Rest 30 seconds

20 Russian Kettlebell Swings

Rest 30 seconds

15 Russian Kettlebell Swings

Rest 30 seconds

10 Russian Kettlebell Swings

Rest 30 seconds

5 Russian Kettlebell Swings

Rest 60 seconds

Start over. All of these sets are to be done as fast as possible AND COMPLETELY UNBROKEN.

1: 5 min AMRAP of:

5 Pull Ups
5 Burpees
10 Pull Ups
10 Burpees
15 Pull Ups
15 Burpees

Cal Row AMRAP

2: For time:

10 Burpees
25 Chest to Bar Pull Ups
10 Burpees
15 Chest to Bar Pull Ups
10 Burpees
5 Chest to Bar Pull Ups
200M Row

5 min cap

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Got any good ideas?…

Quite some time ago, I was approached by two of our gym studs with an idea.  Why not make the WOD 2 workouts longer so that more people may finish them?  Even though I could have picked from the following sarcastic options:

  1.  Why not just go fast enough to make it in the time caps?
  2. Why not scale so that you can go fast enough to make it in the time caps?
  3. Scratch my head and exclaim to myself in an ironic tone:  hmmm…if only there were another option…something like a WOD on a more basic level…hmmm

Instead, I put some thought into their suggestion and agreed with their request.  Whether or not you have noticed, things have become a little bit more survivable, but more than anything it shows that the squeaky well gets the grease.  If you have any comments, questions, or concerns with the programming, please feel free to email me at gino@reebokcrossfitbackbay.com.  With that said, some days shall still remain mercilessly hard.

Can’t lose my edge,

CG

==

23 Nov
by: Published in WODs

Team WOD 1: Reebok CrossFit Thanksgiving Day Parade:

75 Burpees
Farmer’s Carry 4 Lenghts of gym (35/15)
75 Pull Ups
Farmer’s Carry 8 Lenghts of gym (35/15)
75 Box Jumps (24/20)
Farmer’s Carry 12 Lenghts of gym (35/15)
75 Cal Row
Farmer’s Carry 16 Lenghts of gym (35/15)

Team WOD 2: Reebok CrossFit Thanksgiving Day Parade:

100 Burpees
Farmer’s Carry 5 Lengths of the gym (45/25)
100 Pull Ups
Farmer’s Carry 10 Lengths of the gym (45/25)
100 Box Jumps (30/24)
Farmer’s Carry 15 Lengths of the gym (45/25)
100 Cal Row
Farmer’s Carry 20 Lengths of the gym (45/25)

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It’s Sunday…

Since we are currently recovering from this yesterday’s competition, I don’t really have time to come up with clever one liners like:  “Wine improves with age.  I improve with wine.”.  I don’t have time to make irrelevant statements like:  There are 240 dots on an arcade Pac-Man game.  I especially don’t have time to ask nonsensical questions like:  Q:  How do you boil water?  A:  That’s what she said!

Like I said, it’s Sunday,

CG

==

PS…cold weather sub out.  Both people perform each length.

22 Nov
by: Published in WODs

Team WOD 1: For time:

225 Wall Balls (14/10)

In order to attempt Wall Balls you must first complete a

225 M Row

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

Team WOD 2: For time:

300 Wall Balls (20/14)

In order to attempt Wall Balls you must first complete a 300M Row

Only 1 person works at a time

Once one partner drops the ball, the other person can start the row

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I love that picture…

Like a lot.  It’s almost like it resonates with me and every coach in our gym.  I love that picture like a fat kid loves cake (just came up with that).  I love that picture so much, that I love it a lot.  It’s just so wise.

Did I mention how much I love that picture?,

CG

==

21 Nov
by: Published in WODs

Strength:  18 min to find

Heavy DOUBLE for Turkish Get Up

9 min AMRAP of:  One Hand Kettlebell Complex

5 Russian Kettlebell Swings (one hand)
5 Kettlebell Front Squats (one hand)
5 Kettlebell Press or Push Press (one hand)

5 Russian Kettlebell Swings (other hand)
5 Kettlebell Front Squats (other hand)
5 Kettlebell Press or Push Press (other hand)

5 Russian Kettlebell Swings (one on each hand)
5 Kettlebell Front Squats (one on each hand)
5 Kettlebell Press or Push Press (one on each hand)

1: For time:

10 Pull Ups
5 Push Ups
9 Pull Ups
5 Push Ups
8 Pull Ups
5 Push Ups

Continue this pattern until you reach:

1 Pull Up
5 Push Ups

6 min cap

2: For time:

10 Chest to Bar Pull Ups
3 Handstand Push Ups
9 Chest to Bar Pull Ups
3 Handstand Push Ups
8 Chest to Bar Pull Ups
3 Handstand Push Ups

Continue this patter untli you reach:

1 Chest to Bar Pull Up
3 Handstand Push Ups

6 min cap

==

Back Bay…

Hey, you!  Do you have any plans for tomorrow?!  NO!!!!  Great, because I have some plans for you!

The place:  133 Federal Street (CrossFit the Taj)
The time:  9 AM
The what:  A team competition that a bunch of us are doing
The who:  I just said that!
The what to bring:  Paleo treats and your loud voice

All day,

CG

==

PS…dear future self:  no more Thrusters at 185 again.  Ever.

20 Nov
by: Published in WODs

GS: 12 min AMRAP of:

60 seconds of:

Alternating Leg Hollow Hold
Bent Front Raises
1 Arm Plank Hold (30 seconds on each hand)

1: 4 min AMRAP of:

8 Deadlifts (185/115)
10 Push Ups

Rest 2 minutes

7 min AMRAP of:

4 Front Squats (185/115)
12 Pull Ups

2: 4 rounds for time of:

10 Snatch Grip Deadlifts (185/115)
10 Over the Bar Burpees

4 min cap

2 rounds for time of:

7 Muscle Ups
7 Thrusters (185/115)

7 min cap

==

That is quite a day…

Reebok CrossFit Back Bay is still going strong with the gymnastics strength and even though some of you may be “over it”, it is delightful to know that ALL of you are getting better because of it.  Programming as we currently know it will stay just about the same for some time (until the end of February), but there will be some changes that will appear at the end of the year.  Starting in January, some of the focus of the programming will shift to “skills”, but before you panic for any reason and start amassing with pitchforks, please note that there is a plan.  N one really knows what the plan is, but rest assure that somewhere there is one.

Sorta,

CG

==

19 Nov
by: Published in WODs

Strength:  18 mins to find:

3RM Thruster

9 min AMRAP of:  Kettlebell Press Complex:

5-6 Kettlebell Press
3-4 Alternating Kettlebell Press (each arm)
5-6 Kettlebell Push Press

1: 6 min AMRAP of:

20 Kick Outs
10 Box Jumps (24/20)
10 Burpees

2: 2 rounds for time of:

20 Burpees
20 Toes to Bar
20 Box Jumps (24/20)

6 min cap

==

Just like that…

By the end of the day today, we will be officially half way through our second strength cycle.  The work we have been doing with the kettlebells will keep on coming, but next week we will be restarting the 5-1-3 cycle.  Dress yourselves accordingly because another PR storm will be headed our way soon.

That is all,

CG

==

 

 

18 Nov
by: Published in WODs

GS: 12 min AMRAP of:

30 seconds of Ring Dip
30 seconds of Ring Rows
60 seconds of Alternating Leg Hollow Hold

1: 7 min AMRAP of:

5 Power Clean (185/115)
5 Weighted Burpees (25/15)
30 Double Unders

or

20 Kick Outs

Rest 2 minutes

4 min AMRAP of:

5 Hang Power Clean (185/115)
5 Burpees
15 Double Unders

or

10 Kick Outs

2: 2 rounds for time:

8 Deadlifts (185/115)
8 Burpees
8 Hang Power Clean (185/115)
8 Burpees
8 Front Squats (185/115)
8 Burpees

7 min cap

Rest 2 minutes

2 rounds for time of:

100 Double Unders
40 Kick Outs

4 min cap

==

Hi everyone…

How are you enjoying your Tuesday?  Yeah…?  That’s great to hear!  In case you were not aware, there are some holidays coming up.  Next week is Thanksgiving and there will be plenty of time to eat your tofurkey next week considering the gym schedule.  The schedule will be as follows:

Wednesday November 27th:

Box 1 will be closed and Box 2 will be opened for a regular schedule until 2 PM.

Thursday November 28th:

Box 1 and Box 2 will be closed will be closed all day.

Friday November 29th:

Box 1 and Box 2 will be closed all day.

Saturday November 30th:

Box 1 will be closed and Box 2 will have a regular Saturday schedule.

Sunday December 1st:

Box 1 will be closed and Box 2 will have a regular Sunday schedule.

Hope that helps,

CG

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