Author Archive

31 Oct
by: Published in WODs

Strength:  18 mins to find:

Heavy Turkish Get Up

12 min AMRAP of:

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

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

5 Russian Kettlebell Swings (both hands)
5 Kettlebell Front Squats (both hands)
5 Kettlebell Press of Push Press (both hands)

1: 6 min AMRAP of:

600M Row
Thrusters (105/70) AMRAP

2: For time:

600M Row
40 Thrusters (105/70)

6 min cap

==

YAY!!!!…

The paleo challenge is over…(more details to come on that so stay tuned…)

The testing and “fun” weeks are over…

We have a new intervals for our workouts…

We are starting a new strength cycle with new moves…

We have the internal throw down taking place and it’s going to be awesome…

So many cool stuff coming up!  We are really good excited for stuff that is good fun.  My English is a little off right now.  Watching you guys have so much fun these past two weeks has exhausted me.

I’m almost sore from it,

CG

==

30 Oct
by: Published in WODs

1:  Survival of the fittest: You have one minute to complete each of the following:

All Rx loads are 95/65 for barbells, 24/16 for Kettlebell Swings, and 14/10 for Wall Balls. If you finish the minute early, you get to rest until the next minute.

1: 10 Pull Ups
2: 10 Thrusters
3: 12 Pull Ups
4: 12 Thrusters
5: 10 Burpees
6: 10 Power Clean
7: 12 Burpees
8: 12 Power Clean
9: 10 Kettlebell Swings
10: 10 Front Squats
11: 12 Kettlebell Swings
12: 12 Front Squats
13: 15 Wall Balls
14: 15 Pull Ups
15: 15 Thrusters
16: 15 Burpees
17: 15 Power Clean
18: 15 Kettlebell Swings
19: 15 Front Squats
20: 20 Wall Balls

2: Survival of the fittest: You have one minute to complete each of the following:

All Rx loads are 95/65 for barbells, 24/16 for Kettlebell Swings, and 14/10 for Wall Balls. If you finish the minute early, you get to rest until the next minute.

2: Survival of the fittest: You have one minute to complete each of the following:

All Rx loads are 135/85 for barbells, 32/24 for Kettlebell Swings, and 20/14 for Wall Balls. If you finish the minute early, you get to rest until the next minute.

1: 12 Pull Ups
2: 8 Thrusters
3: 15 Pull Ups
4: 12 Thrusters
5: 12 Burpees
6: 8 Power Clean
7: 15 Burpees
8: 12 Power Clean
9: 12 Kettlebell Swings
10: 8 Front Squats
11: 15 Kettlebell Swings
12: 12 Front Squats
13: 15 Wall Balls
14: 15 Pull Ups
15: 15 Thrusters
16: 15 Burpees
17: 15 Power Clean
18: 15 Kettlebell Swings
19: 15 Front Squats
20: 20 Wall Balls

==

You did it!!!!!!!!…

Congratulations to everyone who participated in the paleo challenge!  Some of you may have fared better than others, but I hope that you all learned a lesson by completing 30 days and 30 nights of doing things that are really good for you!  It seems like a month ago things were so hard, but now you are all seasons paleo warriors.  Whether you realized that you were even doing it or you benefited greatly from it, I hope that you gained something from it.

Please update your finals scores and stay tuned with the blog.  More paleo challenge goodness to be had.  Also, I have a question for you all!  Who carved the best pumpkin?

Comment below and enjoy the WOD!,

CG

==

 

 

 

 

29 Oct
by: Published in WODs

1:  4 rounds of for time of:

8 Sumo Deadlift High Pull (95/65)
8 Power Clean (95/65)
8 Overhead Lunges (95/65)
8 Overhead Squats (95/65)
8 Back Squats (95/65)
8 “Y” Press = Snatch Push Press (95/65)

35 min cap

2:  6 rounds of for time of:

10 Sumo Deadlift High Pull (95/65)
10 Power Clean (95/65)
10 Overhead Lunges (95/65)
10 Overhead Squats (95/65)
10 Back Squats (95/65)
10 “Y” Press = Snatch Push Press (95/65)

35 min cap

==

Mwahahahahahaha…

For those of you who didn’t do SPOOKY last October, let me welcome you to the hardest workout of the year.  If you are wondering how such a simple workout can actually be so devious, let me tell you the legend:

A still young / perfect / handsome programmer wanted to come up with a fun workout for his clients who all loved him very much because of how still young / perfect / handsome he was.  He labored and toiled through days and nights, both of them uphill!  He scoured countless stacks of ancients tomes of halloween related words.  After great ordeals, this still young / perfectly handsome / handsomely perfect programmer came up with the colossal workout known as SPOOKY.  The only problem is that when it was time to write the workout down at the board, he had forgotten the rep scheme for the workout (it must’ve been all of the mental anguish).  He accidentally wrote down 6 rounds of 10 reps of everything as oppose to 4 rounds of 8 of everything.  Lo and behold, the workout, which had an original time limit of 45 minutes, was pretty undoable.  Today is stands as a great test of capacity and will and as a testament of how still young / perfect / and handsome that programmer is.

That guy is a legend,

Spolier alert:  that programmer was me,

I am legend,

Not the movie though,

CG

==

28 Oct
by: Published in WODs

WOD:  Death by:

Coaches choice x 2

20 min time limit

==

Second to last day…

The first step to any challenge is often an often difficult and somewhat curious step.  You may not be entirely sure what to expect from the challenge or from yourself.  The task may appear insurmountable to a degree that you may question whether or not it is pointless.  But like with all things though, time passes, and change is born.  Your labors become fruitful and at some point something your way of thinking becomes different.  What was once a mighty challenge becomes routine and not testing yourself is what actually turns difficult.  That initial step turn into a stride and a stride turn into a sprint.

With just two days until the challenge is over, you stand a more learned individual.  Whether you became aware of how much this change was needed or what you aren’t willing to live without, the knowledge you have obtain has made you more powerful.  This power can become the everlasting effect on your outlook, your capacity, and your health.  Those that didn’t challenge themselves may see this as sensational, but those that lived it will know it as factual.  I applaud your efforts for not just wanting a change, but making one happen.  Let today not be the second to last day of the challenge, but instead nothing other than the norm.

Well done,

CG

==

27 Oct
by: Published in WODs

WOD:  Sally:

Back Squats (135/95)

Rest 8-10 minutes

Shoulder Press (65/35)

==

Bring Sally up…

If you have never heard this song before, today you are going to listen to it twice.  The lyrics are simple and the workout will be just as straightforward.  When the song calls to “Bring Sally up / Bring Sally down”, you will move the barbell up or down in rhythm with the song.  There are 30 repetitions in the lyrics and the idea is to be able to make all 3:27 seconds of the song without dropping the barbell and without missing a rep.  This is a difficult test of muscular endurance, but also one of form.  If you lack flexibility or good general positions, this workout may prove to be more enjoyable to watch than to perform.

To all paleo challenge members!  This is it!  The last hurrah!!!  You have four more days and some of you have perfect scores still.  Keep up the good work and stay strong until the end!!!

Bring Sally down,

CG

==

25 Oct
by: Published in WODs

Team (3) WOD 1: For time

5000M Row

One person rows
One person holds High Plank
One person does 15 Thrusters (75/55)

No person can work if the plank is not held. All three people rotate at the completion of the 15 Thrusters.

Team (3) WOD 2: For time

5000M Row

One person rows
One person holds Weighted High Plank (45/25)
One person does 15 Thrusters (95/65)

No person can work if the plank is not held. All three people rotate at the completion of the 15 Thrusters.

==

Done…

The dust has started to settle and we are ready to assess the damage. Your sense of what can be accomplished in and hour is completely mangled.  The leaderboard is barely standing after so many records and PRs fell on each of the five days.  The destruction in terms of fitness is almost incalculable.  The idea of only doing one workout has all but faded like other memories of when you were young and life was easy.

Time to look forward onto a new dawn,

CG

==

Finish strong paleo people!!!!!!!

Jason Doyon, Kaylee Cusack liked this post
24 Oct
by: Published in WODs

1:  For time:

21 Power Clean (135/95)
42 Push Ups
15 Power Clean (135/95)
30 Push Ups
9 Power Clean (135/95)
18 Push Ups

11 minute cap

2:  For time:

21 Power Clean (135/95)
42 Push Ups
15 Power Clean (135/95)
30 Push Ups
9 Power Clean (135/95)
18 Push Ups

11 minute cap

Rest 5 minutes

Annie:  For time:  50-40-30-20-10 reps of:

Double Unders
Sit Ups

10 minute cap

3:  For time:

21 Power Clean (135/95)
21 Ring Dips
15 Power Clean (135/95)
15 Ring Dips
9 Power Clean (135/95)
9 Ring Dips

11 minute cap

Rest 5 minutes

Annie:  For time:  50-40-30-20-10 reps of:

Double Unders
Sit Ups

10 minute cap.  If you cannot do Double Unders to this capacity, please practice Double Unders for tens minutes.

Rest 5 minutes

Karen:  For time:  150 reps of:

Wall Balls (20/14)

12 minute cap

==

Last day…

Today is not the heaviest.  Today will not be the longest.  Today will not be the most technical.  Today’s noun of choice is the superlative of hard.  If you have done nothing this week, today will still have the deepest impact.  If you have been coming throughout the week, today can play the line between just right and too much.  If you are new at CrossFit, then today will be far more than surprisingly difficult.  If you are a practice veteran, than you have a clear understanding of what you will require to finish a day like today.  Regardless of what your experiences are, rejoice in the fact that after today, much time will pass before we test again to this capacity.  Like always, good things are coming up!

By the end of Thursday, only 6 more days will remain in the paleo challenge.  Stay strong and be ready to stick it out through just one last weekend.  Now would be the time to start planning ahead as to how you’ll eat after the 30th!!!

Prior preparation prevents bla bla bla,

CG

==

Samantha Axon, Amy Soup liked this post
23 Oct
by: Published in WODs

1:  15 mins to find:

3RM Front Squat (from the floor)

Rest 4 minutes

For time:  Jackie:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

11 minute cap

2:  15mins to find:

3RM Front Squat (from the floor)

Rest 4 minutes

For time:  Jackie:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

11 minute cap

Rest 4 minutes

For time:  100 Burpees

9 minute cap

3:  15 mins to find:

3RM Overhead Squat (from the floor)

Rest 4 minutes

For time:  Jackie:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

11 minute cap

Rest 4 minutes

For time:  100 Burpees

9 minute cap

==

One day / one week…

After the sun sets on Thursday, there will only be one day remaining in the testing week / After the sun sets on Thursday, there will only be one week in the paleo challenge.  Do not be joyful that things are coming to an end / Do not be afraid that things are coming to an end.  There is plenty of fun still to be had in the last few days of October / There is plenty of good eating to be had in these last few days of October.  We will start a new strength cycle once November begins / You will be starting a new journey once November begins.

See what I did there?,

CG

==

22 Oct
by: Published in WODs

1:  For time:

1000M Row

6 minute cap

Rest 5 minutes

For time:

1 mile Run

10 minute cap

Rest 5 minutes

For time:  Grace:

30 Clean and Jerk (135/95)

10 minute cap

2:  For time:  Isabel:

30 Snatch (135/95)

7 minute cap

Rest 4 minutes

For time:

1 mile Run

10 minute cap

Rest 5 minutes

Grace:  For time:

30 Clean and Jerk (135/95)

10 minute cap

==

Day 3…

Of the five testing days, today is the one about which I am most excited.  There is just something about Isabel and Grace that gets me fired up.  These workouts are short enough to be sprints, but long enough to crush the unprepared and/or the proud.  Please note that WOD 1 has a much, much easier version that includes a 1000M Row sprint instead of Isabel.  Also, remember that success will be what separates those that focused on form from those who rushed through the workout.

With only a few days left in the challenge, you may find yourself on one of two sides.  One side has eaten perfectly well and they have never felt better.  The other side is somehow scoring negative points.  If you find yourself in the latter, do not get discouraged.  Having a cheat day or a cheat weekend or a cheat week (yikes!) is not the end of the world.  Dust yourself off, focus up, and get back on the paleo wagon!

Internal throwdown is coming soon,

CG

==

Jason Almaraz liked this post
21 Oct
by: Published in WODs

Box 3 in the works…

1:  For time:

21 Deadlifts (225/155)
42 Push Ups
15 Deadlifts (225/155)
30 Push Ups
9 Deadlifts (225/155)
18 Push Ups

13 minute cap

2:  For time:

21 Deadlifts (225/155)
42 Push Ups
15 Deadlifts (225/155)
30 Push Ups
9 Deadlifts (225/155)
18 Push Ups

13 minute cap

Rest 13 minutes

Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (224/16)
12 Pull Ups

13 minute cap

3:  Diane:  For time:  21-15-9 reps of:

Deadlift (225/155)
Handstand Push Ups

13 minute cap

Rest 13 minutes

Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups

13 minute cap

==

Day 2…

Even during test week, you can have it your way.  Today you can select from one of three different experiences.  Want to only do one workout?  You got it!  Want to do both, but can’t do Handstand Push Ups?  You got it!  Want to do everything as prescribed so that you can click “Rx” on WODIFY?  You got it!

Please don’t forget to update your paleo challenge scores.  Accountability can make all of the difference.

Almost done!!!,

CG

==

PS…due to certain circumstances, the SPOOKY workout will be taking place on Wednesday, October 30th and not on Thursday, October 31st.  If you feel like this is blasphemous, take it out on the WOD.

Reebok CrossFit Back Bay liked this post
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