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15 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:

Side Plank
Medball Half Moons
V Ups
Pull Ups

WOD 1: For time:

20 Push Ups
20 Hanging Knee Raises
20 Double Unders or 10 Cal Row (it’s time to learn DUs)
16 Push Ups
16 Hanging Knee Raises
20 Double Unders or 10 Cal Row

Repeat this pattern until you reach:

4 Push Ups
4 Hanging Knee Raises
20 Double Unders or 10 Cal Row

WOD 2: For time:

10 Handstand Push Ups
10 Toes to Bar
20 Double Unders
9 Handstand Push Ups
9 Toes to Bar
20 Double Unders

Continue this pattern until you reach:

1 Handstand Push Up
1 Toes to Bar
20 Double Unders

==

Straight from the Bern’s mouth…

On FRIDAY, OCTOBER 17th Reebok CrossFit Back Bay will be hosting its first ever KETTLE-BALL!

The Ball will take place at our gym located at 209 Columbus Avenue (Box 2) from 6pm to 9:30pm. Following the Ball we will move to Tico’s and will spend the rest of the night getting to know our fellow “Back Bayers” talking and dancing the night away!  The “rules” of The KettleBall are simple: It’s a Black Tie preferred affair!

So men: break out your tuxedos, 3-piece Suits, and Sports Coats
Ladies: formal dresses, heels, fur shawls, and gaudy jewelry – think WWCD: What Would Cinderella Do?

We’ve already confirmed Tito’s Vodka, Bacardi and Woodchuck Cider as sponsors(So there will be adult beverages) and Race pak and food from Cave girl in the city Kenzie. We’d like to be as organized as possible around this so help us ensure we’re able to plan accordingly and RSVP TO THIS EVENT!! We’re alos asking everyone to show up on time – like a class, don’t be that guy or gal that misses the warm up (Barrows, I know you like to make an entrance haha).  Spread the word folks and of course this event is open to your friends and significant others – just BE THERE or be square!*

*A Burpee penalty will be assessed by Coach Gino and Coach Erin for members who don’t attend this event.

That last part is definitely true.

See you guys tomorrow,

CG

==

14 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to complete:

2RM Power Clean

or

2RM Power Snatch

WOD:  Fran:  21-15-9 reps for time of:

Thrusters (95/65)
Pull Ups

==

Half way!!!…

At the end of the day (the 15th), the Paleo Challenge will officially be half way through!  If you have been doing well, today will be a fantastic test of how your diet is affecting your fitness!  We last last did Fran during the heart of the summer (7/3/14) and I am willing to bet that some of us are eating better now than we were then.  I am certainly hoping that you come in today guns blazing and ready to set the leader board on fire.

Please make it a metaphorical fire,

CG

==

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13 Oct
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

5 x 5 Back Squats (all at the same weight)

WOD 1: For time:

400M Run then

10 – 1 reps of:

Wall Balls (20/14)
Deadlifts (135/95)

6 min cap

WOD 2: For time:

400M Run then

1 – 10 reps of:
Wall Balls (20/14)
Deadlifts (135/95)

6 min cap

==

Samantha A. Q & A…

Please note that the following answers are from Sam’s own experience and yours may differ!

Q1)  How did you first get into figure competitions?
A1)   I signed up on a whim – may or may not have had a few cocktails.  I had been following a few women on Instagram who competed and was blown away by the dedication they had to the sport, and honestly, their bodies were amazing—I wanted to see what it took to try to achieve that “look”.

Q2)  What are the biggest physical challenges of competing in figure?
A2)  Competing is both mentally and physically challenging.  I spend hours in the gym, between crossfit and bodybuilding, lifting and doing cardio, all to try and build lean muscle.  I’ve also learned how much nutrition has an impact on my workouts…how far I can push myself based on what my intake is (and when I need to pull back).

Beyond all of that, I learned that with this sport you need to have a good relationship with yourself and your body before you compete. You need to be prepared to be critiqued and judged on your physical attributes. That process can be exhausting.  However, if you have a healthy relationship with yourself the journey can also be completely exhilarating and rewarding.

Q3)  What are the biggest dietary challenges of competing in figure?
A3)  Having a restricted diet can be socially isolating – learning how to manage my diet and maintain a social life has been one of  the hardest part of this entire process.  I’ve held a rather strict paleo diet for nearly 3 years now so I thought I was prepared to take on this dietary challenge…I was wrong.  When preparing for a show not only are the foods you eat become restricted, but I follow a very regimented plan.  I eat the exact same thing for every meal, every day with one exception.  I weigh and measure EVERYTHING I eat and I eat every 2.5-3 hours regardless of where I am (public bus, middle of the gym, or in a meeting).  When I get closer to a show the diet becomes harder and more restrictive as you are trying to dial everything in and get ready for the stage.

Check back Monday for some more Sam,

CG

==

PS…Sam just won a figure contest and became a nationally qualified figure competitor!  Congratulations!

 

 

 

 

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