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14 Nov
by: Published in Uncategorized

From Angelo Gala for those running in this weekend’s Spartan Race:

The team runs @ 10:15am.  Meet up at tasty burger in fenway @ 8:15am for t-shirt distribution.  I will only have everyones requested size…no extras. Leave for spartan race from TB at 8:30 sharp to register and packet pick-up / warm-up.  Post game together…deets on post location that later this week.

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Team WOD 1: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (75/55)

You can only row and/or rest when in the Front Rack position

Team WOD 2: For time:

2500M Row

Partners switch every 15 unbroken Thrusters (95/65)

You can only row and/or rest when in the Front Rack position

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A lot on my mind…

I feel like Plutarch Heavensbee as the Internal Throwdown approaches.  Just about everything is settled and almost every detail has been polished.  All that remains is for the throwdown to happen and for the rebels to take over the Capitol.  There is only one major concern!!!  There are only three teams signed up for the Scaled competition.  Three teams will not be enough to hold a separate division and therefore something has to give.  Here are the following options:

Unless a total of 5 teams sign up for the Scaled division, then:

1)  More spots may open for the Rx division and we may scrap the Scaled competition
2)  Those that are doing the Scaled division will have first priority for those spots
3)  If there is no Scaled portion, should the Rx competition change?
3a)  Should there be more workouts?
3b)  Should the time caps be greater?
3c)  Should there be two floater workouts?
3d)  Should Katniss leave her thoughts of Peeta behind her forever?
4)  By Monday night, all of these decisions will be made

Give you one guess for which book I am reading,

CG

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13 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Bring something to the Paleo Potluck!!!

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between 5 Front Squats and 5 Thrusters as heavy as possible

(Rest 1:00 between sets)

WOD: For time:

21 Hang Power Clean (at Pre WOD weight)
21 Over the Bar Burpees

Rest 2 minutes

15 Hang Power Clean (at Pre WOD weight)
15 Over the Bar Burpees

Rest 1 minute

9 Hang Power Clean (at Pre WOD weight)
9 Over the Bar Burpees

==

Paleo Challenge results!!!  Drum roll please…

Mike Y. and Bob P. are your 2014 Paleo Challenge Winners!!!  These guys join the healthy and fit version of the Mile Hig Club and I would like everything to give them a round of applause!  Please note that to be eligible, all of the scores had to be in by now.  Out of a possible minimum score of 60, Mike and Bob got only 64 points!  Expect to see some chatter about these two on the blog sometime in the near future!  In the mean time the winners of each got:

1 Case of Fuel For Fire
1 Brand Spanking New RCBB Hoodie
15$ Discount code from Race-Pak.com!!!  (gentleman, email me for that code!)

Congratulations gentleman and thanks to Dan from Race Pak!!!,

CG

==

Internal Throwdown WOD release!!!!:  Two bars and a box:

45 second AMRAP of:

Hang Power Clean or Deadlift (135)

Men will do Hang Power Clean while the ladies perform Deadlifts

Rest 15 seconds and transition to:

45 second AMRAP of:

Thrusters or Front Squats (95)

Men will do Thrusters while the ladies perform Front Squats

Rest 15 seconds and transition to:

45 second AMRAP of:

Box Jumps (24/20)

Men will perform Box Jumps at 24 inches while the ladies will go at 20 inches

Standards: 

The Rx standards are:

Hang Power Clean:  Must be completely upright with elbows beyond the bar while demonstrating control in order for the rep to count.

Deadlift:  Must start with both sides of plates on the ground and demonstrate control with the bar while hips and knees are locked out and shoulders are behind the bar.

Thruster:  Below parallel then overhead with control.  It can be done as a Front Squat and then a Push Press.  You can do a Cluster for the first rep.

Front Squats:  Squat must be below parallel and stand up and demonstrate control until knees and hips are completely locked out.

Box Jump:  You have to jump with both feet and you do have to extend on top of the box.  Demonstrate control while your knees and hips are completely locked out.  You can step down or jump down.

Scaling standards:

All of the same stuff except:

HPC/Deadlift:  95

Thrusters/Back Squats:  85/45

Your team score will be the total number of reps between all three people in all three exercises.

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12 Nov
by: Published in Uncategorized

INTERNAL THROWDOWN RULES AND SIGN UP SHEET

Click here to sign up as a volunteer

Internal Throwdown movement standards are written below!!!

Pre WOD:

Barbell Roll Outs
1 Arm Ring Rows
Skin The Cats
Pull Ups

WOD 1: Cindy’ish: For total reps:

4 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

3 minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

2 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

1 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Last done 5/13/14

WOD 2: Mary’ish: For total reps:

4 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

3 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

2 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

1 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Last done 5/13/14

==

Movement standards…

The following are a list of thing you should expect to see at the internal throwdown:

Rx:

Thrusters (135/85)
Overhead Squats (95/65)
Handstand Push Ups
Pull Ups

Scaled:

Thrusters (115/70)
Front Squats (95/65)
Push Ups
Pull Ups (men = red band / women = blue band)

There will not be any Muscle Ups of any form during the internal throw down.  There will be a total of 7 workouts varying in length of time between  1 second and up to (but no more than) 10 minutes.  You will have to qualify for the last two workouts.  If you still have any questions, please feel free to email me at gino@reebokcrossfitbackbay.com!!!

Now sign up and see what you are capable of doing,

CG

==

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