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06 Apr
by: Published in Uncategorized

1%:  Driving through heels on all of the pressing

Pre WOD: 25 mins to complete:

10 Push Press
5 Strict Pull Ups

9 Push Press
5 Strict Pull Ups

Continue this pattern until you reach:

1 Push Press
5 Strict Pull Ups

Increase loads after each set

 

WOD: 3 rounds of:

1 min AMRAP of: Alternating bottoms up Kettlebell Press
1 min AMRAP of: Ring Rows
1 min AMRAP of: Double Unders

Rest 1 minute

==

We were asked to pose…

A book called “Dancers among us” came out a few years back.  Former RCFBB member, Lisa Cole is the dancer / barbell of focus and she asked the coaching staff to help her out in her shoot.  Coach Justin, Erin, and I were subbing in as models (the super kind).  Just some of the quirky things Coach Erin did at Reebok CrossFit Back Bay.

They got our good side,

CG

==

 

05 Apr
by: Published in Uncategorized

1%:  Driving your knees out in every Squat

Pre WOD:

A) 25 mins to complete: 1-1-1-1-1-1-1 Back Squats

and then 3 sets of:

B1) 6 Box Jumps (as high as possible)
B2) 12 Banded Good Mornings
B3) 18 Calf Raises (from a 45 lb plate)

WOD: 2 min AMRAP of:

Back Squats (95/65)

You only have two attempts to accumulate reps.

==

We have a lot to talk about…

But no matter more important than the following:  Coach Erin will be breaking all of our hearts and moving on to greener pastures.  This Friday will be Coach Erin’s last day of work here at Reebok CrossFit Back Bay and she has asked me to post her schedule so that if you would like to take her class or drop by to high-five her and wish her a farewell, you will know where to find her.

Monday:  2PM (student WOD) / 5 PM WOD / 6 PM WOD / 7 PM Fundamentals 8 PM Gymnastics (all at St. James)
Tuesday:  630 AM Endurance / 730 AM Fundamentals (at St. James) 11 AM WOD / 12 PM WOD (at Columbus)
Wednesday:  530 AM Endurance / 630 AM Fundamentals / 730 AM Gymnastics / 830 AM Endurance (all at St. James)
Thursday:  1 PM – 7 PM WOD / 8 PM Lifting (all at Columbus)
Friday:  530 PM WOD / 630 PM Fundamentals / 730 PM WOD (all at St. James)

Drop by and wish her good luck!,

CG

==

04 Apr
by: Published in Uncategorized

Versus WOD:  For maximum victory:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Russian Kettlebell Swings (24/16)

Rest 30 seconds

Repeat at 60/60 and then 90/90

==

Even less time to waste!!!

I know we talked about it yesterday and I hope I got through to your pretty face, but if you have not purchased your Gala ticket, today is the last day!!!!!  We will not be selling tickets at the door!!!

Click it right now!!!,

CG

==

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