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15 Jan
by: Published in Uncategorized

Strength:  25 mins for 2 attempts of:

20RM Front Squat (try for 5+ lbs)
20RM Push Press (try for 5+ lbs)

WOD 1: For time:

30 Power Clean (135/95)
30 Bupees
30 Pull Ups

7 min cap

WOD 2: For time:

30 Power Clean (135/95)
30 Bupees onto a 45 lb plate
30 Chest to Bar Pull Ups

7 min cap

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Paleo challenge information…

Click here for the paleo challenge information.  Please read everything in there.  The format will be the same as the last one:  stars = good = I will like you more = if you win, we get married.  If this is your first time doing “the ultimate paleo challenge for max total globe domination 2014″ then please read all of the rules as well as the “Definitive guide to a cheat meal“.  Just like we did lasts year, feel free to email me any questions (gino@reebokcrossfitbackbay.com) and they will be answered on the blog.  And before we get started, no, gum is not paleo!

Married = I will high five you,

CG

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15 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

As many of you the Opens are about 6 weeks away and the popular phrase is “Who’s ready for the Open?”  After the 99th time reading this I wonder, “Is the Open ready for us?”   Do they know what we went through as a gym to get this far??  How Boyer fought through injury after injury to help the team out, how Gino kept taping his knee to fight for his place in Canton, how before there was a WrightPerformance there was a kid from BC looking to help out and workout with any gym in the Boston area and by chance his mentor at BC had mentioned a gym opening in the Backbay and that it would be a great opportunity for him.  Do they know the story of Andrew, AJ, Cassaandra, Kaela, and Danielle who show up Friday nights to go thru brutal workouts with the only thought that each workout gets them closer to there goals. Before most people have had coffee, Berndan Ryan, Gopes, and Austin Reed have already worked out.   How one time Chris Daly’s workout one Sat was a ONE HOUR calorie row! I don’t have silly predictions and I don’t know who will be competing and who won’t but I know that our gym has metal.  People throw themselves, their bodies, their heart all into whatever workout is on the board.   In my best Denzel Washington voice, “Are we ready for Opens? No are the Opens ready for us?!”

On Friday at 7pm at 209 Columbus Ave on of the WODs will be….

 

BLACKBERRY MOLASSES

15 power cleans (155/105)

15 deficit HSPU

35 wall balls

-rest 5 min-

5 man makers (45/25)

15 cal row

20 plate burpees

25 power snatches (75/55)

-rest 5 min-

for time AFAP:

30 KBS (2/1.5)

25 pull ups

30 burpees

      After the workout we will have our 1st Social of 2014.  Some of you are new so how the social works is that you can come anytime from 7pm to 9 08pm and hang out.  Bring whatever and whoever you want.  After at 9 09pm we will go 52 seconds down the road to the Brahmin.  If you want more details email me at bern@reebokcrossfitbackbay.com

-Bern K. Prince

Maybe it’s hatred I spew, maybe it’s food for the spirit
Maybe it’s beautiful music I made for you to just cherish
” Eminem

Click this link  for an awesome video

 

 

14 Jan
by: Published in Uncategorized

GS: EMOTM for 10 minutes:

Odd: 2-4 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
Even: 7 -12 AFAP Burpees

AFAP = as fast as possible

WOD 1: For time:

11-1 reps of:

WOD 2: For time:

11-1 reps of:

Push Jerk (155/105)
Chest to Bar Pull Ups

12 min cap

Push Press (choose your own load)
Pull Ups

12 min cap

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January 8th…

I am pretty sure that January 8th was the last time we did this workout.  We may have done this at some other point in 2013, but I am also pretty sure there is no actual way of figuring that out.  This classic push/pull combo will be a fabulous way to retest yourself after having done a few hundred workouts since last year.  If this will be the first time you will be doing this WOD, please do not buckle up nor wear a helmet.  It can be terribly inconvenient for when exercising

Zinger,

CG

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