Blog - Reebok CrossFit Back Bay Reebok CrossFit Back Bay


24 Sep
by: Published in Uncategorized

This Saturday is “Bring a friend to Back Bay Day” so bring someone you know who wants to try CrossFit out and have some fun!

Pre WOD:

Handstand Hold (add Wall Runs)
Support L-Sit
Hanging L-Sit
Pull Ups (work negative if you don’t have them)

WOD 1: For total time: 10-1 reps of:

Ring Rows
Push Ups

2-9 reps of:

Over the Box Jump (24/20)

20 min cap

WOD 2: For total time: 5-1 reps of:

Muscle Ups
Handstand Pushups

3-10 reps of:

Over the Box Jump (30/24)

20 min cap


Hi Anya…

Click here to sign up.  The last set of Paleo Challenge 2014 Rules are perhaps the best.  Feast your eyes upon them and feel joy:

  • The following is a list of things that were not previously allowed that are now allowed:
    • High quality hard liquors (without artificially sweetened mixers)
    • Wine both red and white (but not dessert wines)
    • White Rice
    • Potatoes
    • Beans
    • Dairy that doesn’t contain any artificial sweeteners of any kind or variety (refer back to the link that was provided earlier)

I will explain myself later.




23 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to find:

3RM Power Clean


3RM Power Snatch

WOD 1:  Grace:  30 reps for time of:

Clean and Jerk (135/95)

WOD 2:  Isabel:  30 reps for time of:

Snatch (135/95)


More Paleo Challenge Rules…

What the hell does “artificially raise your insulin levels” mean:

  • If you want to lose weight or gain weight, you will want to control the levels of insulin in your system
  • The higher your insulin levels are, the more weight you will again and vice versa
  • Certain natural foods like fruits and some veggies will naturally raise your insulin levels, but at least you are eating fruits and vegetables so I’ll consider that a win so…
    • If you want to eat three pineapples a day, please note that it is very likely that you will gain weight, but at least you will be doing it naturally
  • Artificially raising your insulin means that you ate some processed foods that are laden with carbohydrates and you know you shouldn’t eat.  The following is an incomplete, but pretty thorough list:
    • Bread, pasta, wraps, cereals, muffins, cupcakes, or any other sweet baked goods of any type or variety
    • Soft drinks or energy drinks of any type or variety
    • Drinks that have been artificially sweetened in any way shape or form (take a look at that almond milk)
    • Chewing gum of any type or variety
    • Any artificial sweeteners of items that have artificial sweeteners
    • Beer or drink mixes

Please note that this is not a complete list,




22 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

5 x 4 Back Squats

WOD 1: 7 min AMRAP of with ascending reps of:

1 Pull Ups
1 Wall Balls (20/14)

WOD 2: 7 min AMRAP with descending reps of:

12 Chest to Bar Pull Ups
12 Wall Ball (20/14)


More Paleo Challenge rules…

How to score your efforts:

  • Each of the 30 days will receive a score of either 1 or 5.
  • A score of 1 (one) will denote a day in which you do not artificially raise your insulin levels (more on that later)
  • A score of 5 (five) will denote a day in which you do artificially raise your insulin (more on that later)
  • Your score and the score of your partner will be added together.  This aggregate score between the two partners will be the “Daily Score” and what will actually get counted
  • You cannot score anything between 1 and 5 therefore your only scoring options are:
    • 2 = if you both score 1
    • 6 = if one of you scores a 1 and the other a 5
    • 10 = if you are both little piggies
  • The score will work like golf where the lowest score between all of the teams will win

So far, so good,



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