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October 30, 2017

BUILD
A. Thruster from the rack
5,5,3,3 reps
B. Accumulate 2 min in double KB front rack wall sit hold

BREATHE
3 RFT
250m row
6 Front squats 135/95
20 cal row
4 Squat cleans
:20 row sprint
2 Thrusters

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APRÈS CROSSFIT-Final Teams

Hey Athletes…… This is the updated list for the Throwdown

 

Team 1 Richard Howlett Kristy Herschel Maya Arthur

Team 2 Tim Palmer Kaci Wendy Feng

Team 3 Gilby Sara Lombardi Kerry Maynard

Team 4 Dr. Mel Kyle Sminkey Karen Venzia

Team 5 Brian Cunningham Nini Laura Vina

Team 6 Pua Alexander Lue Tanya Dennis

Team 7 Gerry Cam Caroline

Team 8 Chris Mitchell Lori Paola

Team 9 Paul Richards Gabi Ashley Rubin

Team 10 Anthony Montano Ryan Seneff Mishka 

Team 11 Matt Tegtmeyer Dan Subak Harpa

Team 12 Steve Goettle Daniel Ramos Olivia Rowe

Team 13 Mike Maloney Brian Friewald Cindy Feng

Team 14 Ries  Mike DeMichele Mora 

Team 15 Wes Black Henry Valverde Maggie Taylor

Team 16 Chris OverMeyer David Butler Adriennnnnnnnne

Team 17 Christina Gallahger Alesia Hannah

Team 18 Marty Courage Gabby Santos Emilie

Team 19 Eliot Gagne Moses Nerpal Lizeth Lugo

Team 20 Lucas Caretta Eric Marnielle

Team 21 Seth Drori Simon Campbell Katherine Cook 

Team 22 Jorge Eli Spector Kyle Eriks

Team 23 Sara Rubin, Anya, Geoff Anderson

Team 24 Alex Phelan, Gen Barlow, Matt

If your team is not listed please email me ASAP at bern@reebokcrossfitbackbay.com

 

 

“Burn the ships!”

 

 

 

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The Afterparty

We’re getting excited for our Internal Throwdown this Saturday at 9am! We can’t wait to see everyone there! After, please join us at 3pm at Precinct for an after party!

As a reminder, We are asking all volunteers/judges to show up at 209 Columbus Ave at 8am sharp.   We are asking all athletes to show up at 9am sharp at 209 Columbus Ave Boston, MA   Do not be late, this train will run on time.  Show up ready to go.  This will run from 9am to 2pm.  This will end by 2pm.

Even if you are not competing, stop by, enjoy some Ascent Protein, and watch some fitness! See you there!

 

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APRÈS CROSSFIT- The Internal Throwdown October 28th, 2017

Hey Athletes…….

These are all the details for the Internal Throwdown Saturday October 28th.   We are asking all volunteers/judges to show up at 209 Columbus Ave at 8am sharp.   We are asking all athletes to show up at 9am sharp at 209 Columbus Ave Boston, MA   Do not be late, this train will run on time.  Show up ready to go.  This will run from 9am to 2pm.  This will end by 2pm.

WOD 1

“The Trojan Horse”

AMRAP 15

20 Calorie Row

20 Barbell Reps 75lbs ( Athlete 1 Deadlifts..Athlete 2 Power Cleans…Athlete 3 Snatches)

20 Med Ball Reps 20lbs (Athlete 1 Front Squats..Athlete 2 Squat Jumps…Wall Balls)

20 Pull-ups (Athlete 1 Jumping pullups..Athlete 2 Pullups..Athlete 3 Chest to Bar Pullups)

   This is a repeated WOD from 2 years ago.  The WOD will go follow the leader style.   Athletes will follow each other and can not move on until the athlete in the station before them has finished their station.

WOD 2

“Neil deGrasse Tyson”

Athlete 1 does…. 21-15-9 Calorie Airdyne Bike and Kettle Bell Deadlift @44lbs

Athlete 2 does 15-12-9 Calorie Airdyne Bike and Russian Kettlebell Swings @44lbs (KettleBell goes chest high with arms fully extended for the rep to count)

Athlete 3 does 12-9-6 Calorie Airdyne Bike and American Kettlebell Swing @44lbs (Kelltlebell full extended overhead with biceps past the ears and arms fully extended)

      The Top 5 teams make to a final WOD.  The final WOD will have Rope Climbs.  Every single Athlete should bring the proper protection for hands and legs for the rope.  Every athlete should learn the proper technique on how to climb a rope.

These are the Teams……

Team 1 Richard Howlett Kristy Herschel Maya Arthur

Team 2 Tim Palmer Kaci Wendy Feng

Team 3 Gilby Sara Lombardi Kerry Maynard

Team 4 Dr. Mel Kyle Sminkey Karen Venzia

Team 5 Brian Cunningham Nini Laura Vina

Team 6 Pua Alexander Lue Tanya Dennis

Team 7 Gerry Cam Caroline

Team 8 Chris Mitchell Lori Elizabeth Shelbourne

Team 9 Paul Richards Gabi Ashley Rubin

Team 10 Anthony Montano Ryan Seneff Mishka 

Team 11 Bobby Rowley Dan Subak Harpa

Team 12 Steve Goettle Daniel Ramos Olivia Rowe

Team 13 Mike Maloney Brian Friewald Cindy Feng

Team 14 Ries  Mike DeMichele Mora 

Team 15 Wes Black Henry Valverde Maggie Taylor

Team 16 Chris OverMeyer David Butler Adriennnnnnnnne

Team 17 Christina Gallahger Alesia Hannah

Team 18 Marty Courage Gabby Santos Emilie

Team 19 Eliot Gagne Moses Nerpal Lizeth Lugo

Team 20 Lucas Caretta Eric Marnielle

Team 21 Seth Drori Simon Campbell Katherine Cook 

Team 22 Jorge Eli Spector Kyle Eriks

   If your name is misspelled or if you have emailed me and your name is not on this list please email me at bern@reebokcrossfitbackbay.com   All teams have been emailed   Please contact teammates to talk strategy and costumes.  Theme is SuperHeroes and Villains.   Prizes will be given to the 1st 2nd and 3rd Place Team.  Prizes will be given to the Best Costume.   After party venue will be announced next week.  This is fun…. do not stress.  You have all been paired up for a reason.   Spectators, family, friends, anyone that wants to see what its all about please come by.  All are welcome.

 “If you want to go fast go alone, if you want to go far go together. “

Thank You

-Bern K. Prince

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Team Back Bay CrossFit Games Update: The Final Day

The final day of Team Back Bay’s appearance at the 2017 Reebok CrossFit Games went out with a bang. As the members of the Team Back Bay cheering squad yelled their hearts out and Team Back Bay members carried their teammates (literally) to the finish line, an incredible season for Team Back Bay came to an end. IMG_9427.JPG 2
The day started off like any other and ended with Team Back Bay becoming the 11th fittest team on earth, and continuing the legacy for the Reebok CrossFit Back Bay name. At 11:45am, Team Back Bay ran onto the field and completed 3 rounds of 250m partner carry and 18 burpees over 50 inch hay bales. The athletes were given a chance one last time to show their exceptional work capacity to the world as they sprinted around the stadium and jumped over towering bales of hay. The workout ended with an emotional finish as Tola leaped over the bales and sprinted into the finish to bring Team Back Bay’s second CrossFit Games appearance to an incredible end. IMG_4822.JPG
And so, just like that, 5 months later, the CrossFit Games season comes to an end. From the Open, to Regionals, and lastly the Games, Team Back Bay would like to thank every single member in the RCFBB and CrossFit Fenway communities who offered their unwavering support over the past 5 months. A season that began back in March with Friday night lights, where members gave up 5 Fridays to come in, workout, and cheer and support their fellow Team Back Bay members, and continued with regionals, where the Back Bay cheering squad made the 6 hour round trip to Albany to scream their hearts out for Back Bay to become the number one seed in the world. IMG_0083.PNGFinally, ending with an incredible appearance in Madison, Wisconsin where Team Back Bay and their cheering squad proved once and for all that Back Bay and Fenway make up one of the most passionate and incredible communities in CrossFit. So to our incredible community, we say thank you for these past 5 months from Friday Night Lights to representing us in your #hulksmash shirts both at home and in Madison. There is no comparison, nor enough thanks to give for the incredible support from both communities.
Another massive thank you also needs to be sent the way of Team Back Bay’s sponsors. From food to recovery, this season wouldn’t have been made possible without them. To Whoop for maximizing Team Back Bay’s knowledge about their recovery, to Paleo Power Meals for fueling them with the right nutrition, and New Balance for providing them with the right gear they needed to train. The list goes on and on, so be sure to check out the bottom of this post for links to see how you can train and recover like Team Back Bay with all their incredible sponsors.

Photo By Sezza Gore

And finally, to the man who made this all possible, the fearless leader of Team Back Bay who lead this incredible team to yet another Games appearance and a finish just outside the top ten, Josh Plosker, who has created and sustained the Back Bay legacy, which will thrive for years to come.

Special thanks also goes out to Erika Pearson and Sezza Gore for their pictures and videos throughout the weekend so we could keep you all updated on Team Back Bay, as well as the entire cheering squad who flew and drove to Madison, Wisconsin to support Team Back Bay.

While the Games may be over, this is hardly the end of the Back Bay legacy, in fact, it’s just the beginning. Be sure to stay updated with Team Back Bay as they charge headfirst into the 2018 season by following @teambackbay on Instagram and Liking them on Facebook! 2017 was just the start. Happy CrossFit Games season everyone! Here’s to an incredible 2018.

Team Back Bay Sponsors 2018

New Balance: http://www.newbalance.com (@newbalanceboston)
WHOOP!: http://whoop.com/ (@whoop)
Paleo Power Meals: https://www.paleopowermeals.com (@paleopowermeals)
Firefly Recovery: http://www.fireflyrecovery.com/ (@fireflyrecovery)
Xendurance: https://www.xendurance.com/ (@xendurance)
Mike and Patty’s: https://mikeandpattys.com/ (@mikeandpattys)

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Team Back Bay CrossFit Games Update: Day 3

Day 3 began with a push-pull event, the drag and drive event with the Big Bob sled. The team then moved into the couple couplet events, where a push from the athletes on Team Back Bay allowed them to take 10th place overall in the event, as they completed  16-20-24 synchro bar muscle-ups and 50 GHD sit-ups. Then, 2 rounds of: 15/10-cal. Assault Bike and 8-10-12 reps of partner deadlifts.

Team Back Bay then finished out the day with one of their strongest events in the worm rotation, taking a 4th place finish overall!

Photo by Sezza Gore

Photo by Sezza Gore

We’re excited to watch what goes down as they go into their final day at the CrossFit Games. We can’t thank all the members enough for all their support this past weekend as they cheered on and supported Team Back Bay in this incredible journey through the CrossFit Games.

Today, Team Back Bay will take on their final events starting at 11:45am this morning. Be sure to stop by St. James to join coach Bern for a viewing party, BYOS (bring your own snacks) starting at 11:45am this morning. Team Back Bay will take on their final event of the day at 4:30pm, so be sure to tune in to the CBS sports livestream.

 

 

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