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16 Jul
by: Published in Uncategorized

Encouragement: Max Effort Front Squats (135/95)

WOD 1: If you score between 1 and 15 Front Squats =

5 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 2: If you score between 16 and 23 Front Squats =

4 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 3: If you score between 24-30 Front Squats =

3 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

WOD 4: If you score between 31+ =

2 rounds for time of:

400M Run
15 Kick Outs
12 Ring Rows

15 min cap

Time starts with the Front Squats

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How to GRID…

Each Grid match consists of 11 races.  These should be considered races and not workouts.  With most races being only 5 minutes long and the workload spread across several members of the team, every effort is a maximal one.  The general rules, level of participation, and scoring vary based which race is currently being done.  Teams compete on either side of the GRID directly against their live opponents and through a combination of all-out work and a balance of substitutions, a winner will arise.  If you have been to certain CrossFit competitions and have realized that the madness can be a tad overwhelming, imagine the entire field consisting of only two teams and now things become a whole lot more clear.

More still tomorrow,

CG

==

 

Yony Bengtson, Jared Cain liked this post
15 Jul
by: Published in Uncategorized

Skill:  3 rounds of:

Hollow Hold
Snatch Balance
Hanging Leg Raise Hold

WOD 1:  For time:

21 Deadlifts (225/155)
42 Push Ups
15 Deadlifts (225/155)
30 Push Ups
9 Deadlifts (225/155)
18 Push Ups

WOD 2:  Diane:  For time:

21 Deadlifts (225/155)
21 Handstand Push Ups
15 Deadlifts (225/155)
15 Handstand Push Ups
9 Deadlifts (225/155)
9 Handstand Push Ups

==

Listen up…

I know we were supposed to talk about the NPGL today, but I am taking a break from our regularly scheduled programming to talk about one of our members.  Jon G. will be doing the Run to Home Base this weekend.  He has reached out to us and I figured he wouldn’t mind if I extend this to everyone in the Reebok CrossFit Back Bay community.  If you are unfamiliar with the Run to Home Base fundraiser, click here for details.  There are only a few more days to fundraise money, so if you would like to donate, the following is a link to Jon’s profile so that you can donate in his name.

Thank you for your attention!  The NPGL chit chat will resume tomorrow!  Also, if you would ever like to have your event announced on the blog, just e-mail me at gino@reebokcrossfitbackbay.com!
Good luck Jon,
CG
==
14 Jul
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

Odd: 5 Clusters
Even: 9 Hanging Knee Raises

WOD 2: EMOTM for 20 minutes:

Odd: 2 Clusters
Even: 9 Toes to Bar

==

Let’s talk about the GRID…

In case you haven’t been paying any attention, there is something call the NPGL (National Pro Grid League).  If you still aren’t paying attention, there is a team in boston called the Boston Iron.  Our very own Jessa Lemoine is one of the members of the Boston Iron and Coach Justin is one of the team’s coaches.  If you haven’t seen some of the freaks of nature coming in and out of the gym lately, it is only a matter of time before you meet some of the other very fit individuals.  Please note that the NPGL is not meant to compete with CrossFit or the CrossFit Games.  The nature of the sport / the grid / is much different than what we know of the CrossFit Games or any CrossFit competitions for that matter.

Let’s talk about it some more tomorrow,

CG

==

 

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