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10 Oct

“Wake up every day with an intensity unknown to mankind.”

-Jim Harbaugh

 

Hey Athletes, Visionaries, Socialites, and Paleo eaters……

Due to an awesome response we have extended the hours of The KettleBall . The Ball starts at 6pm at 209 Columbus Ave of October 17th.  Here are all the details….

  • Paleo treats will be provided by one our awesome members Kenzie aka Cave Girl in the City who balance food, fashion and everything in between.  Click here to read what she has to offer.
  • WoodChuck will provide  cans of Hard Cider.
  • Bacardi is providing 3 different kinds of high volume liquor.
  • Titos is providing cases of Vodka
  • Coach Justin will be tending bar all night.  He accepts cash for tips.
  • Classes will still be going on so for those who want to take class you can still come by
  • You can bring guests so please RSVP either through Facebook or email at bern@reebokcrossfitbackbay.com
  • Proper dress required

The after party Venue has been confirmed.  The after party will at Tico on 222 Berkeley Street Boston, MA 02116 at 9:30.  We will be leaving the gym at 9:30pm sharp (That’s right Drew).  We are asking people to arrive as early as possible and we will go straight to Tico after for more fun and festivities.

-Bern K. Prince

 

 

 

 

09 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to complete:

3 x 15 Front Squats

WOD: 3 rounds for max reps:

30 second AMRAP of:

Cal Row

Rest 1 minute

30 second AMRAP of:

Hang Power Clean (185/115)

Rest 1 minute

30 second AMRAP of:

Ball Slams (if no Slam Balls = Burpees to 6”)

Rest 1 minute

==

What a week!…

Happy Friday everyone!  We had some diesel workouts this week and things in the paleo challenge appear to be going pretty well.  Personally, I have only 1 cheat day so far, but since I will be going home this weekend, I am mentally preparing for all the ice cream I will not be eating! :(  Make a full fledged plan now and stay away from that grocery aisle that you are dreading and stay clean this weekend!  In the mean time, please note that Reebok CrossFit Back Bay and other area gyms will be participating in the Beat the Streets event at Umass Boston this Sunday.  For more information please visit the 3 Point Foundation website!

Have a great day!!!,

CG

==

 

08 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support
Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2 rounds for max reps of:

1 minute AMRAP of: 13 Burpees then Pull Up AMRAP
1 minute AMRAP of: 13 Burpees then Double Under or Kick Out AMRAP

Rest 1 minute

1 min AMRAP of: 12 Pull Ups then Burpee AMRAP
1 min AMRAP of: 12 Pull Ups then Double Unders AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders or 20 Kick Outs Burpees AMRAP
1 minute AMRAP of: 50 Double unders then Pull Up AMRAP

Rest 4 minutes between rounds

WOD 2: 2 rounds for max reps of:

1 minute AMRAP of: 10 Handstand Push Ups then Muscle Up AMRAP
1 min AMRAP of: 10 Handstand Push Ups then Double Under AMRAP

Rest 1 minute

1 min AMRAP of: 4 Muscle Ups then Double Unders AMRAP
1 min AMRAP of: 4 Muscle Ups then Handstand Push Up AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders then Handstand Push Up AMRAP
1 min AMRAP of: 50 Double Unders then Muscle Up AMRAP

Rest 4 minutes between rounds

==

I know this workout looks crazy confusing, but let’s take a second look…

2 minutes of work with one minute of rest three times through.  At the end of the third time, you get 4 minutes of rest, then you do it all over again.  So this comes out to 12 minutes of exercise with 8 minutes of rest somewhere in between.  There are only three exercises in each workout:  Double Unders, Pull Ups and Push Ups for WOD 1 and HSPU, Double Unders, and Muscle Ups for WOD 2.  Each exercise is being done with one another so that you test them in every possible combination.

Simple right?,

CG

==

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