Author Archive

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)

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“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

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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

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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

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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

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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
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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

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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

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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

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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

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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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16 Oct
by: Published in WODs

Strength:  20 mins to find heaviest load for:

1 Snatch Balance
1 Overhead Squat

WOD:   12.2:  10 min AMRAP of:

30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
AMRAP of Snatches with remaining time (210/120)

==

Do me a favor…
Go to here…
Click on week 2…
Watch the video…
Come in without questions…
Any questions???

Let’s talk about the chart!!!  Granted it used to be a chart, but whoever owns the document made it into a spreadsheet.  This is a quick guide to gauge yourself and what it is that you need to do to move forward.  You can see that the difference between levels is substantial.  Level 1 has the most basic of qualifications.  If you are planning on moving well as a human, these standards are right up your alley.  Level 2 is for those who have some athletic capacity and looking to gain some general strength and proficiency.  Once you reach level 3, you are specifically looking to improve as a CrossFit athlete who has aspirations for the level 4 standards.  The jump from level 3 to 4 is grand and if you manage to make your way through, consider it an accomplishment.  The gap is that wide to ensure that those who are at level 4 stand as the elite.  Let’s take a look at a few of these differences in levels…

core:

L1)  sit ups: 30
L2)  v-ups: 30
L3)  overhead squat: 1 x bodyweight
L4)  overhead squat: 15 repetitions at 1 x bodyweight

30 Sit Ups at the basic level sounds like something you would think any crossfitter can do.  30 V-Ups at level two certainly takes a little bit more strength and general capacity.  Things take a sharp turn at level 3, where now the test is an Overhead Squat…at body weight.  For most men, that means putting on 180-200 lbs. on the bar, putting it over your head, and then doing a full squat with it.  At level 4, things get down right inhuman!  What qualifies you for level 3 is now roughly 6 percent of level 4, where that same male has to do 14 MORE reps!!!

pull:

L1)  medicine ball cleans:  10
L2)  power clean:  3/4 x bodyweight
L3)  clean:  1 x bodyweight
L4)  clean:  1 1/2 x bodyweight

A second example that includes weightlifting is the pulling category.  First level is easy to imagine being done with a medicine ball.  From there you go to a barbell as well as a Power Clean.  A woman weighing in at 135 would be doing a 101 lb. Power Clean at level 2.  That same woman would have to do a Full Squat clean at 135 to get into level 3.  To meet the level 4 standards that same woman must Squat Clean 202.5 lbs.  As you can clearly see, the jump from level 3 to 4 is an enormous one.  This gap is either filled by being born a natural athlete who works pretty hard, or working incredibly hard for a really long time.

If you are looking at this and it bums you out that you will never live in level 4, well, join the group.  Remember that this is a list with levels for everyone.  Work and focus on what is challenging to you and let others worry about their own level of fitness.

I was nice today,

CG

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15 Oct
by: Published in WODs

Strength:  20 mins to find 3RM Push Jerk (from the rack)

WOD:  For max load:

1 cycle every 30 seconds for 10 minutes:

1 Power Clean (185/125)
1 Hang Power Clean (185/125)
1 Push Jerk (185/125)

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Let’s take a trip down memory lane…

This workout was last done on march 22nd.  Back then, the Rx loads for the workout were 155/105.  At the time people were just learning their way around the pop in the hips in the clean.  Dropping under the bar on the Push Jerk was still as much of a riddle as something that is very riddle-like.  We were so young, but today will be a show of how far along we have come.  I feel happy to know that though this may still come across as a challenging load, these are waters we have swam in already.  Maybe one day we can do this workout as it was originally designed at 225/155.

I forgot about the chart…let’s talk about it tomorrow,

CG

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