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17.2 First Look

With the CrossFit Open 17.2 workout underway and Back Bay running our Open heats tonight, we want to provide all of you with some technical advice and strategy from our coaching staff as you approach your workout.

17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. front rack weighted walking lunge
16 toes-to-bars (hanging knee raises scaled)
8 power cleans
Then, 2 rounds of:
50-ft. front rack weighted walking lunge
16 bar muscle-ups (pull-ups scaled)
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells (35-lb. scaled)

Women use 35-lb. dumbbells (20-lb. scaled)

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Advice from Coach Jessa

“Pace Your Bar Work”

This workout is very grip intensive. Dumbbell work followed by high reps on the pull-up bar will lead to your grip and forearms fatiguing quickly. Break up your Toes To Bar (or hanging knee raises) into smaller groups than you normally would during a WOD. If you can usually string together 6-8 reps at a time, hop off the bar after 5 today. Take a quick second to shake out your arms before jumping back to the bar. These will add up quickly further into the 12 minutes.

 

Advice from Coach Gino

“Choose your Front Rack Position”

Know where you will rack your dumbbells before you start the workout, and use your warm-up to test a few different options. The key is finding a racking position that makes your body bear the load of the dumbbells and not your arms. Try out a position that leaves the dumbbells as far behind you as possible so that it is a back-rack position. Another option is with the head of the dumbbell resting vertically on your shoulders. Just know your plan before you begin the workout.

 

Advice from Coach Chase

“Rx beats Scaled”

Many people will be scared away from the Rx version of this workout today if they don’t have muscle ups or if that isn’t a strong movement for them. However, keep in mind that completing the first 2 rounds of the workout Rx and completing NO muscle ups will still give you a better score than completing an infinite number of scaled rounds with pull-ups. If muscle-ups are a weakness for you, the best possible strategy is to sprint to the end of the second round of power cleans. Your time here will be your tiebreaker if you are unable to complete any muscle-ups. Spend the remainder of your time attempting muscle-ups and, who knows, you may just get your first one tonight!

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The CrossFit Open at Back Bay

2 minute read

The 2017 CrossFit Open is upon us. This time of year is always an exciting one for the Back Bay family and we want you to be a part of it with us.

 

WHAT YOU SHOULD KNOW

The CrossFit Open is a 5-week series of workouts where everyone is welcome to register and participate.

The workouts have both Rx and scaled versions, and are not only challenging, but also a lot of fun.

The Open is not simply about competing, but it is about joining the CrossFit community on a global level in the celebration of fitness.

For more information and to register please click here: https://games.crossfit.com

Affiliate Name: Reebok CrossFit Back Bay

Team Name: Reebok CrossFit Back Bay

**Additional Note**

If you haven’t already, please login to your CrossFit profile and select Reebok CrossFit Back Bay as your TEAM in addition to your affiliate. If you have not listed Reebok CrossFit Back Bay as your team, you will not be able to score for the gym!

 

IMG_8568 Photo by Katie Pietrowski

WHY YOU SHOULD SIGN UP

The Open is unique because CrossFit is the only sport where non-professionals will do the exact same workout as the professionals.

You will regret it if you don’t! Once it starts and you see the intensity level that people bring you will be hooked and left feeling excited for the next workout.

It’s FUN. There is nothing quite like the energy in the gym during the Open workouts. Everyone cheers each other on and there is always talk of strategy in tackling the next workout.

Why not? Be open to exploring the best you have to offer right now, in this moment. More often than not, you’ll surprise yourself. We promise.

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WORKOUT DATES

Open 1: Friday, February 24th

Open 2: Friday, March 3rd

Open 3: Friday, March 10th

Open 4: Friday, March 17th

Open 5: Friday, March 24th

 

WORKOUT TIMES

3:00pm – 9:00pm

Workouts will be set up in heats

We will be conducting heats from 3pm – 9m each Friday for the next 5 weeks. Please email Cam at rcfbbopens2017@gmail.com and specify your preferred timeframe for a heat. Please specify if you would like to do the same heat time throughout all 5 weeks and you will get placement first.

You will be notified with a link on Friday morning to the roster of your specific heat time – so you will be prepared for the first workout.

We invite all members to participate or cheer on your fellow members each Friday night. There will have vendors, snacks, beverages and more. Please come and support your Back Bay family.

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Girls Do Big Things at Girls Gone Rx

5 minute read

This past weekend was a highlight of the winter at our sister gym CrossFit Fenway, where teams from all around the greater Boston area competed in the Girls Gone Rx Boston competition. PRs were broken, prizes were won, and money was raised, all in the effort to raise awareness for Breast Cancer and make a contribution to the Bright Pink charity.

This all-female competition consisted of three person teams and a total of 19 teams participated. The CrossFit Fenway coaches made use of every inch of the gym and split the events into four heats in order to accommodate such high interest from this competitive group of women in Boston.


“Girls Gone Rx has provided an amazing platform for women and CrossFit,” said Molly Abgarian, Manager of CrossFit Fenway. “It was an honor to host this collaboration with them this past weekend.”

“Not only did this competition give athletes a healthy, supportive and safe atmosphere to compete in, but we also raised over $10,000 to help educate women about early detection of breast and ovarian cancer,” added Abgarian.

girls gone rx photo 1

One of our Reebok CrossFit Back Bay members, Chuhan Zhou, loved how the event gave her an opportunity to push hard while bonding with her fellow teammates. “It is a truly empowering experience to be in an all girls competition and to have only women on my team,” said Zhou. “We supported one another and carried it throughout the morning of competition.”

One of the more unique aspects of the event was the wide range of experience amongst the competitors. For many, this was their first CrossFit competition, while others used the competition as an opportunity to tune up for the CrossFit Open and test their fitness progress. The finishing order came down to the results of the final event, a synchronized workout made up primarily of burpees, toes-to-bar, and wall balls. The top three teams of the morning all came out of our Reebok CrossFit Back Bay gym, with CrossFit Kells and CrossFit New England rounding out the top five.

girls gone rx photo 2

We want to take this opportunity to thank all of the participants who came to represent their local boxes and traveled from outside of Boston, Connecticut, and Rhode Island. Many were represented including CrossFit Kells, CrossFit New England, CrossFit Tilt, CrossFit North Andover, CrossFit 860, CrossFit Aisling, CrossFit Blue Diamond, Vagabond CrossFit, CrossFit Route 1, Reebok CrossFit ONE, CrossFit Brutality, CrossFit 781, as well as Reebok CrossFit Back Bay and CrossFit Fenway.

 

The event was also made incredibly special by our vendors from BlackBird Donuts, Saloniki Greek, VoyedgeRx, FitVine Wine, Bear Grips, and MiniLuxe. Every competitor won gear from MiniLuxe, FitAid, Vayne Apparel, Nova3labs, and Fuel for Fire. Winners were awarded prizes from The Chestee, Rip Fix, Goat Tape, FitAid, Nova3Labs, VoyedgeRx, and Fashletics. Finally our amazing photos and videos were taken by Rx Photography. Thanks to all for making this day a big success!