SugarWOD

WORKOUT OF THE DAY

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WOD: 9-6-14

Team WOD 1: 4 rounds of:

200M Run
10 Back Squats (95/65)

4 rounds of:

200M Run
10 Front Squats (95/65)

4 rounds of:

200M Run
10 Plate Lunges (45/25)

Partners do alternating rounds

Team WOD 2: 4 rounds of:

200M Run
10 Back Squats (95/65)

4 rounds of:

200M Run
10 Front Squats (95/65)

4 rounds of:

200M Run
10 Overhead Squats (95/65)

Partners do alternating rounds

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Hmmm…

The weekend after Labor Day…the official start to the end of the year.  Summer is almost over…but it is still warm out!  Since the influx of people into the city has pretty much happened, by tomorrow we should start seeing Halloween candy and decorations out and about (though I saw them in a Stop & Shop a few weeks ago, which is outrageous!).  By Monday we will be celebrating Thanksgiving and by Tuesday it’ll be Christmas.  By the end of week from now we should be at Valentine’s Day and at that pace it’ll be summer again on Sunday.

Sounds like a great week,

CG

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WOD: 9-5-14

Pre WOD:  20 mins to complete:

3 x 20 Front Squats (1:00 rest between sets)

WOD 1: 3 rounds for time of:

200M Plate Carry (45/25)
14 Push Ups
14 Hanging Knee Raises

WOD 2: 3 rounds for time of:

200M Plate Carry (45/25)
7 Handstand Push Ups
14 Toes to Bar

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Last thing about the schedule…

Let’s talk gymnastics!  If you have been taking the gymnastics classes here at Reebok CrossFit Back Bay, you should know that some changes have been made to them.  We have started a brand new Muscle Up cycle that will continue for the next few weeks.  As opposed to having two different levels of programming, we have added a third level, in order to bridge the gap a little better for those with beginner, intermediate, and advance levels of skill.

The cycle will rotate around 4 days, two of which are dedicated to pushing strength and skill and two for for pulling strength and skills.  If you stink at pulling, you should do more pulling work and so on.  If you have not tried a gymnastics class yet, they are now being offered up to five times a week, so come try them out since they are super duper easy!

If you have already been sold in developing your gymnastics strength, please be sure to come at least twice a week to insure that your level of exposure is adequate enough for adaptation!

Love it,

CG

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WOD: 9-4-14

Pre WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups or Muscle Ups (work negative if you dont have them)

WOD 1: 3 rounds for time of:

400M Row
16 Pull Ups or 20 Ring Rows
40 Double Unders

Last done 5/5/14

WOD 2: 3 rounds for time of:

400M Row
4 Muscle Ups
40 Double Unders

Last done 5/5/14

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More schedule talk…

I know you know, but for those of you that I know who don’t know, the schedule looks very different.  There have been a variety of additions and a few changes here at Reebok CrossFit Back Bay with respect to the class schedule so please be mindful when reserving classes.  These additions and changes were brought by your voices in our anonymous survey earlier this year, so thank you for your feedback.  More mobility, gymnastics, weightlifting, and endurance classes (including the 90 minute classes) have been put in place.  Also your coaches have shifted around so expect to see some fresh faces when taking a class.

One of the other most noticeable changes is the pricing for the gym.  There has never been a better or cheaper time to join Reebok CrossFit Back Bay.  More classes, better prices, same great coaching.

Welcome to RCBB,

CG
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Après-Crossfit

Hey Athletes,

September is here and we have plenty of events.  What events are happening you ask, well I’m here to tell you.  We have our 1st of hopefully many successful social gatherings this Thursday September 4th at Red Lantern from 6pm to 8pm.  Our next Friday night Social will be September 19th right after competition class.  On Sunday September 21st we have 3 teams competing at Reebok CrossFit Back Bay’s Beantown Throwdown so we want as many people as possible in Back Bay cheering on all 3 teams.  We recently had a meeting and realized as our gym grows so does the level of competition so we believe you like what you see.

 

 

 

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WOD: 9-3-14

Pre WOD:  20 mins to establish the heaviest load for:

2 Power Clean
1 Hang Power Clean

or

2 Power Snatch
1 Hang Power Snatch

Cannot leg go of the bar

WOD 1: Broken up anyhow for time:

50 Double Unders
40 Wall Balls (20/14)
30 Hanging Knee Raises
20 Burpees

10 minute time limit

WOD 2: Broken up anyhow for time:

120 Double Unders
40 Wall Balls (20/14)
30 Toes to Bar
20 Burpees

10 minute time limit

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Something is different…

In case you have not already been told, the regularly schedule programming has changed!  The week for a long, long time, will look as follows:

Monday:  A long workout (something a la 20-30 minutes of pace work)
Tuesday:  Heavy Back Squats with a short workout
Wednesday:  Olympic lifting work with a medium size workout
Thursday:  Balance and gymnastics work
Front Squat:  Don’t know why you guys liked it so much, but Front Squat Friday is back for a revengeance!

Weekened workouts will remain as:

eas·y
ˈēzē/
adjective
1.:  achieved without great effort; presenting few difficulties
synonyms: uncomplicated, undemanding, unchallenging, effortless, painless,trouble-free, facile, simple, straightforward, elementary; informaleasy as pie, a piece of cake, child’s play, kids’ stuff, a cinch, no sweat, a breeze, smooth sailing, duck soup, a snap
As possible,
CG
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