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27 Aug
by: Published in Uncategorized

WOD 1: EMOTM for 30 minutes:

First minute: 6-8 Pull Ups Ups
Second minute: 12-15 Sit Ups
Third minute: 1 Shoulder to Overhead

Increase weight every set

Pick a number and stick to it

WOD 2: EMOTM for 30 minutes:

First minute: 3-4 Muscle Ups
Second minute: 6-9 Toes to Bar
Third minute: 1 Shoulder to Overhead

Increase weight every set

Pick a number and stick to it

==

Ugh…what an awful feeling…

It’s like looking into the mirror and the mirror doesn’t want to look back.  That unexplained void  in your chest that produces an echo which can only be described as complete and total sadness.  Yours and mine…the absence of my birthday.  Knowing that we will have to wait until next year to feel like this again.

It’s like the countdown to happiness,

CG

==

Douglas Perry liked this post
26 Aug
by: Published in Uncategorized

Pre WOD:  1 min AMRAP of:

Push Ups

WOD 1: Goode Times!:  For time:

50 Double Unders or 35 Kick Outs
40 Russian Kettlebell Swings (24/16)
30 Hang Power Clean
20 Box Jumps (24/20)
10 Pull Ups or Ring Rows
60 Burpees

WOD 2: BADe Times!:  For time:

100 Double Unders
40 Russian Kettlebell Swings (32/24)
30 Hang Power Clean (135/95)
20 Over the Box Jump (24/20)
10 Chest to Bar Pullups
60 Over the Bar Burpees

==

In the beginning…

There was light and then some other stuff.  After that a bunch of stuff happened, including me.  30 years later and I have only gotten more perfect / awesome / impossibly handsome.  I am just a man who has been lucky enough to come into contact with a wacky, but still genuine group of people (all of you ever).  The downtimes have come, but the realization that I wake up every day and love my life still remains.  And despite the fact that my birthday is the greatest thing that has ever happened to you, you are all the greatest thing that have ever happened to me.

So put up your glass and toast with me!

May I remain as irresponsible
And, if possible, as handsome
May I remain just as loco
And, with any luck, as lucky

May you all benefit from me
In the way I do of you
May we forever enjoy our times together
And something something something,

CG

==

Come drink at Box 2 tonight!!!!!!! (Wednesday night that is!)

25 Aug
by: Published in Uncategorized

WOD 1: 5 rounds for time of:

400M Run
15 Front Squats (95/65)

Last done april 28th

WOD 2:  Nancy:  5 rounds for time of:

400M Run
15 Overhead Squats (95/65)

Last done april 28th

==

How to get two birthday in just three easy steps:

Step 1:  Be born on one day in one country
Step 2A:  Move to another country and age until it is time to get a license
Step 2B:  Get told that with your non-residency status you need what is called a letter of denial to get a license
Step 2C:  Ironically get denied a letter of denial
Step 2D:  Wait a bunch more years until you can apply for your residency
Step 2E:  Go through the application process and find out at the absolute last minute that they changed your birthday as well as your last name…for reasons unknown
Step 2F:  Gladly accept said residency because your visitors visa would have soon expired and who knows how long it would have taken to fix everything
Step 2G:  Have mandatory celebratory party
Step 2H:  Apply for a license again and get it (no letter of denial necessary now)
Step 2I: Receive two letters in the mail addressed to the two different people (different last names and birthdays) who had applied for licenses, but are still both you
Step 2J:  Get accused of fraud in the process
Step 2K:  Go through a surprisignly convoluted process to clarify and rectify the errors
Step 2L:  Realize that that guy didn’t do his job the first time around after two years of thinking this was finally over
Step 2M:   Wait some more
Step 2N:  Finally deal with someone who has both the power, authority, know-how, and sympathy for you and your situation
Step 3:  Realize that here is exactly the point up to which you have just had it with this and claim from that moment on that you have, because you deserve, two birthdays

Easy as birthday cake,

CG

==

 

24 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

5RM Back Squat

WOD 1: 5 rounds for time of:

50 Double Unders or 15 Kick Outs
15 Pull Ups or Ring Rows

10 minute time limit

WOD 2: 3 rounds for time of:

50 Double Unders
5 Muscle Ups

10 minute time limit

==

We are here…

You, me, all of us, but mostly me.  My birthday week is finally upon us!  Tomorrow (birthday# 1) and Wednesday (official birthday) are going to be the greatest days you will share with me.

Until next year that is,

CG

==

24 Aug
by: Published in Uncategorized

image

Hey guys…I just got to the tsongas arena…36 minutes away…

This is badass!!! 

Get yourself over here and watch from the best seats in the house reserved for the members of Reebok crossfit back bay!!!!

23 Aug
by: Published in Uncategorized

Team WOD 1: 20 rounds of alternating 1 min AMRAP of:

5 Pull Ups
6 Ground to Overhead (95/65)
10 Push Ups

Partner switch every minute and pick up where the other person left off

Team WOD 2: 20 rounds of alternating 1 min AMRAP of:

2 Muscle Ups
3 Power Snatch (135/95)
4 Handstand Push Ups

Partner switch every minute and pick up where the other person left off

==

* Free transportation to and from the Commuter Rail station in Lowell to the Tsongas Center
* Tons of event parking right outside the center
* Family Fan Fest starts at 11:00 (food, beer garden, giveaways, contests, ticket upgrades, and much more)
* Match runs from 2:00 – 4:00 and you’ll be able to meet the athletes right after!

Click here for additional information, line-ups, and the workouts!

See you guys at the match,

CG

==

22 Aug
by: Published in Uncategorized

Team WOD: For time:

4K Run

In order to run you must first complete:

50 Burpees
50 Hang Power Clean (95/65)
50 Push Press (95/65)
50 Hanging Knee Raise or Toes to Bar
50 Front Squats (95/65)
50 Wall Balls (20/14)
50 Pull Ups
50 Box Jumps (24/20)

Two partners complete the 50 Burpees, then each run 400M (one after the other). Follow this pattern until the last run after the Box Jumps.

==

Almost there…

I am, of course, not talking about my birthday (which coincidentally is almost here).  Instead, for once, I am talking about the GRID match between the Boston Iron and the Miami Surge.  If you don’t have tickets, we have free tickets for ya!  If you would like to volunteer and get some free swag / have a great time, we are still looking for a few good men or women!

If you would like some tickets, please email:  socialmedia@thebostoniron.com

If you would like to volunteer, please email:  andrew@thebostoniron.com

Happy GRIDing to you,

CG
==

21 Aug
by: Published in Uncategorized

Want some free Boston Iron Swag?  We are looking for a few volunteers to help out on the day of the match.  If you are in the mood for a free lunch, some sweet swag, and a good time, then email andrew@thebostoniron.com for more information!

Pre WOD:

Skin the Cats
Hanging L-Sits
Floor L-Sits

WOD 1: 3 rounds for time of:

50 Double Unders
15 Back Squats (95/65)
15 Burpees

WOD 2: 3 rounds for time of:

50 Double Unders
15 Back Squats (95/65)
10 Handstand Push Ups

==

You aren’t the Froning
You can only be you
My love is aplenty
Not reserved for a few

So listen up people
Listen to your coaches
Please heed our advising
When your limit approaches

We don’t say all these things
For the sake of distraction
We love what we do
And the need for instruction

Thank you for reading
Thanks for your attention
Thanks for all of the love
And your comprehension

That was awesome,

CG

==

20 Aug
by: Published in Uncategorized

Please Read!

This Sunday, history is going to be made in New England and our very own coaches, Jessa Lemoine and Justin Wright are going to be right in the middle of it…

The opening match of the Boston Iron will be taking place this Sunday against the Miami Surge at the Tsongas Center in Lowell. The Iron have decided to give complimentary tickets to ALL RCFBB members so if you haven’t gotten your tickets yet, please email socialmedia@thebostoniron.com and let them know that you’d like a ticket.

The following is the schedule of events for the event this Sunday:

* Free transportation to and from the Commuter Rail station in Lowell to the Tsongas Center
* Tons of event parking right outside the center
* Family Fan Fest starts at 11:00 (food, beer garden, giveaways, contests, ticket upgrades, and much more)
* Match runs from 2:00 – 4:00 and you’ll be able to meet the athletes right after!

Come out and watch some of the biggest names in the community like Spencer Hendel, Lauren Brooks, Dani Horan, Nick Urankar, and Lindy Barber.

For any other questions please email socialmedia@thebostoniron.com

Pre WOD: 20 mins to find a heavy set of:

3 Front Squats

WOD 1: For time:

20 Sit Ups
20 Russian Kettlebell Swings (24/16)
20 Sit Ups
15 Russian Kettlebell Swings (24/16)
20 Sit Ups
10 Russian Kettlebell Swings (24/16)
20 Sit Ups
5 Russian Kettlebell Swings (24/16)
20 Sit Ups

WOD 2: For time:

20 Toes to Bar
20 Russian Kettlebell Swings (32/24)
15 Toes to Bar
15 Russian Kettlebell Swings (32/24)
10 Toes to Bar
10 Russian Kettlebell Swings (32/24)
5 Toes to Bar
5 Russian Kettlebell Swings (32/24)
20 Toes to Bar

==

Now back to the story
That lady from Shmexas
Nothing that rhymes
So orange and purple

Don’t tell me you know
How to move with a bar
You shake with the skill
Of a tireless car

Don’t think I hate drop ins
That’s a silly mistake
I don’t take to people
Who give me an ache

Come all through the door
From aclose and afar
But please keep at home
You’re need to be the star

Grand Finale tomorrow,

CG

==

 

 

 

19 Aug
by: Published in Uncategorized

Pre WOD:

Snatch Balance
Single or Double KB Overhead Squat
Strict Toes To Bar

WOD: EMOTM for 20 minutes:

4 Wall Balls (20/14)
4 Kettlebell Swings (24/16)
4 Over the Box Jumps (24/20)
4 Overhead Lunges (45/35)

==

I hate just to stop
Referring to Shmexas
But I have some news
ShGuadalajara

Next week is the birthday
This humble narrator
Will be turning 30
So come celebrator

I will be at the gym
After coaching gymnastics
In time for a drink
And other such antics

So come if you will
And skip if you won’t
This guy will enjoy it
Even if you don’t

Two more parts,

CG

==

 

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