BLOG

13 Feb
by: Published in WODs

Skill: Kipping

Warm Up: 5 rounds of:
6 Deadhang Pull Ups (or L- Pull Ups)
6 Strict Toes to Bar

Both exercises unbroken (so all 12 reps at a time)

WOD L1: He loves me:

14 Deadlifts (95/65)
14 Hang Power Clean (95/65)
14 Push Press (95/65)
14 Wall Balls (14/10)
14 Toes to Bar
14 Burpees
28 Pull Ups
14 Burpees
14 Toes to Bar
14 Wall Balls (14/10)
14 Push Press (95/65)
14 Hang Power Cleans (95/65)
14 Deadlifts (95/65)

WOD L2: He loves me not:

14 Pull Ups
14 Burpees
14 Toes to Bar
14 Wall Balls (20/14)
14 Push Jerk (155/105)
14 Hang Power (155/105)
28 Deadlifts (155/105)
14 Hang Power Clean (155/105)
14 Push Jerk (155/105)
14 Wall Balls (20/14)
14 Toes to Bar
14 Burpees
14 Pull Ups

==

Hello, how are you…

On this day of love, love yourself first.  Gino second and Burpees third.  Take a nice bubble bath, you will need it after today’s workout.  Enjoy a nice glass of wine as you on your day.

With love,

The 8 P.M. (at St. James) Class

Hello, how are you…

The Paleo Challenge is over!  Long live the pizza!  Go out tonight and enjoy your well earned meat and veggies.  Yep, if you are still alive then the challenge is not over.  Please feel free to enjoy as much spinach and meat until your heart is content tonight.  With that said, I would like to remind you all that this Saturday at 1:30 PM at box 1 we will be doing a nutrition talk.  If you are around, please stop on by!

Happy VD,

CG

==

13 Feb
by: Published in Apres Crossfit

Hey Athletes,

Nemo threw off our plans last week but the storm has passed and we all have some work to do.  So for Friday’s WOD at 209 Columbus Ave at 7pm, find we are literally throwing everything but the kitchen sink at you.  The WOD is…

Partners going at the same time:

One Person is doing the movement with prescribed reps
While Partner is doing the other movement for max reps

Buy-in: Max Reps Double Unders in 5 Mins (One Person Working)
-Rest 3 Mins-
7min AMRAP -
15 Wall Ball
Max rep Snatch (135/95)
– Rest 3 min –
7 min AMRAP
15 Pullups
Max rep Jerk (135/95)
– Rest 3 min –
7 min AMRAP
15 HSPU (or Pushups)
Max reps Deadlift (225/185)
-Rest 3 Min-
7 min AMRAP
Thrusters (95/65)
** Thrusters are partners back and forth in sets of 10 **

Record total Max Reps of Snatch, Jerk, Deadlift, Thrusters

Come in with a partner and if you don’t have a partner come anyways and we will assign you one.  If you can not do the weight or movements Rxed we will provide scaling options.  This is an awesome WOD to get ready for the opens.  The Friday social will go down as always, with people coming in anywhere from 7pm to 9pm and we will leave at 9 04pm for the Brahmin.  I know we will have a big crew because Amy and Cat are celebrating their 1year anniversary at Reebok Crossfit Back Bay.  Those who know Cat and Amy they became fast friends and they are constantly smiling before, after, and sometimes during the WOD keeping the energy of the gym positive.  Needless to say every member is invited.

I want to refer back to the opens.  I was watching the best show on television, Breaking Bad (Kevin Webber, you better call Saul) and I was thinking how it relates to Crossfit.  I want you to ask yourself if you have ever gone to that dark place, dug deep when you were in pain and finished the workout.  If you are just learning technique and form totally different conversation but if your technique is sound and the weights are reasonable have you gone to that place?  Place where the workout feels like its forever, the person next to you seems like they are doing 5 reps to your one, two coaches just corrected your form, forearms feel like they might pop, where you are so tired you don’t even hear the music that’s playing, and you’ve got another 12 minutes left before the workout is done.  The ugly secret of Crossfit is after all the paleo challenges, Friday night Socials, and the pretty locker rooms is that there is still a workout and most of the time the workout hurts.  For someone people it manifests itself in a grunt or yell, and some a more guttural response where vomiting seems like the only response.  I know it sounds odd but that’s when you get better! I’ve talked to a few people and they said they don’t feel ready this year and to that I turn to my favorite movie and quote Tyler Durden and say, “I say never be complete, I say stop being perfect, I say let… lets evolve, let the chips fall where they may.” Turn the switch off, dig deep, don’t look at the clock, don’t worry about the music, worry about the next rep, the next movement, and when you’re in pain and you want to stop, get 5 more reps in.  The best part when the workout is over and all you want to do is lie down, DON’T.  Walk around, grab the wall, but do not lay down.  Don’t let the workout win (Chip Russell, I’m so jacked up right now).   Sign up for the opens, all of you.

Speaking of the opens, that little girl in the picture grew up to be Reebok Crossfit Back Bay’s own Rachel aka “Goose” and she’s primed and ready for the opens ( holla at your boy Goose, that’s anaweesome pic)

- Bern K. Prince

“No more half measures.”  Mike, from the TV show Breaking Bad

 

 

12 Feb
by: Published in WODs

Skill:  Muscle Up (Ring Dips)

Warm Up:  3 x max effort Ring Hold on the top and bottom positions

WOD L1:  6 rounds for max reps of:

90 second AMRAP:  10 Hang Power Snatch (85/55)

Pull Up AMRAP in the remaining time

90 seconds rest between rounds

WOD L2:  6 rounds for max reps of:

90 second AMRAP:  7 Power Snatch (115/75)

Muscle Up AMRAP

90 seconds rest between rounds

==

Let’s all sit down and talk about the cancellation policy…

Before we start though, let’s be clear that this is being put into place to insure that everyone in the gym has a fair and equal chance of getting into a class.  If “your friend”  has been scheduling herself to any class and not showing up, that person has now taken a spot from someone else who was capable of showing up, but couldn’t.  This is particularly important  with the prime time classes.  Also, let’s remember that a cancellation policy is not a new concept.  Salons, airlines, rentals of any kind, and any health professional office (and other locations less important than the gym) enforce a very strict cancellation policy.  The following is our version and even though you may disagree, this is being done for the best of you and everyone in the gym…

A proper cancellation of at least 6 or more hours prior to your class will be necessary to not incur any penalties.  The penalties being the following:

  • If you are a 2x/week, you will not be allowed to make up that class
  • If you are a 3x/week member, you will not be allowed to make up that class
  • If you are an unlimited member, you will be charged a $10 penalty

The best way to avoid any penalties would be to show up when yourself scheduled you to do so.  Be mindful that if your friends from college are going to be in town Tuesday night, canceling that 5:30 AM class on Wednesday is probably a good idea.  Reebok CrossFit Back Bay is understanding that life may sometimes get in the way, but we still ask that you be as considerate with your spot as you would want someone else to be if you were stuck in the waiting list.  Also please note that the money that is charged as a penalty will go back into buying new equipment for the gym or to fund social/other events at the gym.

You may now kill the messenger,

CG

==

Page 184 of 307« First...102030...182183184185186...190200210...Last »

Latest News

Contact Us

Map-Drop-Down