SugarWOD

WORKOUT OF THE DAY

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WOD: 9-15-14

What:  Spartan Race 
When: November 15
Where: Back Bay Park!!

Cost = $90 per athlete ($50 savings)…first come first serve
Collection starting September 16 at the 6:30 Pm endurance class. If class is full, come anyways to drop off check.
Payment will only be accepted by Angelo DIRECTLY.
Please make checks out to Angelo Gala
If you miss the tuesday class, but would still like to hand him a check, you can find Angelo
Wednesday 6-8am St James
Thursday 6:30-8:30 St James
Friday 5:30-9:30 Columbus
Saturday 9/20 St James 8:30-12
First come First Serve!!!

WOD 1: E2M for 20 minutes:

40 reps:

Wall Balls (20/14)
Over the Box Jumps (24/20)
Burpees

You pick what you do as long as you get to 40 reps

WOD 2: E2M for 20 minutes:

40 reps:

Wall Balls (20/14)
Over the Box Jumps (24/20)
Burpees

You pick what you do as long as you get to 40 reps, but each round starts with 25 Double Unders

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NPGL…

It is no longer news that the NPGL has run into some financial straits.  Things started off very well, but by mid-season, the problems had set in.  With that out of the way, let’s talk about all of things that happened right and will hopefully happen a lot more in the future.  Let’s talk about the stage, the match, the home-team atmosphere, the advantages and disadvantages, and the relationship with CrossFit.

The stage is huge!!!  Yes, Regionals and the Games are incredibly big events, but those events are scheduled as a once-a-year extravaganza.  The idea of having a season worth of “Games-like” events definitely put some pep in my step.  If you were able to go to the Boston Iron match against the Miami Surge, you would have gotten a good idea of what I am trying to explain.  Seeing the enormous set up by Eleiko, the dynamics of how each event plays out, and actually just watching the matches unfold were akin to the most exciting parts of the Regionals competition (I haven’t been to the games, but I am confident that they are comparable).  The grid on which the GRID is played is unique in terms of presenting CrossFit.  It is something that has never been done before, but still demonstrates that there is plenty that can still be done for this sport.

One down, four to go,

CG

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WOD: 9-14-14

Versus WOD 1:  For the pride of your clan:

500M Row

Rest 1 minute

40 Burpees

Rest 1 minute

60 Kick Outs

Rest 1 minute

20 Power Clean and Push Press (95/65)

Rest 1 minute

20 Thrusters (95/65)

Rest 1 minute

500M Row

Versus WOD 2:  For the pride of your clan:

500M Row

Rest 1 minute

40 Burpees

Rest 1 minute

30 Toes to Bar

Rest 1 minute

20 Power Snatch (95/65)

Rest 1 minute

20 Thrusters (95/65)

Rest 1 minute

500M Row

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Can you feel it in the air…

The temperature is dropping.  The sun is starting to rise later and set earlier.  The leaves are changing.  The pumpkin flavored-everythings are coming out.  This hemisphere of the planet is moving to an axis farther away from the sun.  The outfits are becoming less revealing.  The coconut oil sitting in your shelf is no longer completely clear and liquified.  The air-conditioner you were once using no longer needs to be turned on.  The post shower chills are sneaking up on you.  The happiness and warmth in your heart is fading.

Brace yourself…winter is coming,

CG

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WOD: 9-13-14

Team WOD: 5 rounds for time:

800M Run
45 Kettlebell Swings (24/16)
35 Pull Ups

35 min time limit

WOD: Eva: 5 rounds for time:

800M Run
30 Kettlebell Swings (32/24)
30 Pull Ups

35 min time limit

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Eva…

A workout named after Eva Twardokens, a former member of the US Olympic Ski team.  This behemoth of a workout is not for the faint of heart.  The team version is plentiful and difficult.  The individual version is harder than a whole lot of hero workouts…novices or those of intermediate skills need not apply.

This is some serious fitness,

CG

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WOD: 9-12-14

What:  Spartan Race 
When: November 14
Where: Back Bay Park!!

29 Spots available with the special RBCC discounted rate (as of publishing time)
Cost = $90 per athlete ($50 savings)…first come first serve
Collection starting September 16 at the 6:30 Pm endurance class. If class is full, come anyways to drop off check.
Payment will only be accepted by Angelo DIRECTLY.
Please make checks out to Angelo Gala
If you miss the tuesday class, but would still like to hand him a check, you can find Angelo
Wednesday 6-8am St James
Thursday 6:30-8:30 St James
Friday 5:30-9:30 Columbus
Saturday 9/20 St James 8:30-12
First come First Serve!!!

Pre WOD:  20 mins to complete:

3 x 15 Front Squats (1:00 rest between sets)

 

WOD: 3 rounds for max reps of:

1 min AMRAP of: Shoulder to Overhead (at your Pre WOD Front Squat weight)
1 min AMRAP of: Cal Row
1 min AMRAP of: Wall Balls (20/14)

Rest 2 minutes between rounds

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So if you want some snacks…

And you want them delivered to your home on your schedule…you know what to do…Race-Pak.com.  It may not be important now, but when the next paleo challenge begins on October 1st (details to come later), you may find this information useful!  Other than that, I dont have a lot more for this week.  Still ahead on the blog we have the NPGL and a ton of upcoming events including:

September 19th: Apres Crossfit! Social
September 27th: Bring a Friend Day
October 1st – 31st:  Team Paleo Challenge
October 11th:  Paleo Seminar
October 1st – 31st:  Weight Loss Program
October 12th:  Beat the Streets Charity Event
November 22nd:  Internal Triple Team Throwdown!!!
Oh damn,
CG
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Après-Crossfit

Hey Athletes and Socialites,

 

 

 

We have so many events in the next few weeks.  Our first Social happens Friday September 19th after our regular competition class at 209 Columbus Ave.   I also want to prep everyone to go get there dry cleaning done, maybe do some shopping at Saks 5th Ave, and get your hair done because Friday October 19th we are going to have a Fall Formal.  Let all the amateurs where costumes in October, here in the Backbay we are going to get dressed up, where ties, Fancy dresses, and Red Bottom shoes (Liz Nill, I know you have Red Bottoms).

To all the College Students… Taylor, Cam, Dasha, Sutty, Kristen, Elyse, Owen (#GoOwen), shoot me an email at bern@reebokcrossfitbackbay.com as we are trying to launch a college program and I want help an ideas.

– Bern K. Prince

What you call a hero, I call just doing my job.” FireFighter