Uncategorized Blog
28 Jan
by: Published in Uncategorized

Pre WOD: 5 rounds of:

5 (each side) Heavy Kettlebell Row (same weight each arm)
5 (each side) Single Leg Deadlift (same weight each leg)
1 Turkish Get Up (each side)

WOD 4: AM vs PM: 10 min AMRAP of:

5 Toes to Bar
10 Burpees
15 Hang Power Clean (135/95)

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Drop-in tales (part III)…

So…..since there are so many of you guys who travel on a consistent basis, I plead with you that if you are going to drop into a box somewhere else, that you:

1) First and foremost you should contact them ahead of time and give them some specifics about your visit (including how long you have been doing CrossFit)
2)  Prepare ahead of time by looking at the WOD (who doesn’t do this!)
3)  PLEASE listen to the coaches and don’t interrupt them / do your own thing
4)  Be respectful of the equipment and of their time (don’t be late!)
5)  Be mindful that this is a job and that class needs to run in an hour (just like it does here)
6)  Enjoy the workout and pay your fees!
7)  Know your limits and scale when necessary!  (I don’t want people to think we didn’t teach you how to move properly and those coaches don’t want to see you be a hero!)

Other than that just be happy with their workout and do it to the best of your capacity!

That would be terrific,

CG

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27 Jan
by: Published in Uncategorized

PLEASE NOTE THAT THE GYM WILL BE OPENING AND FOLLOWING A REGULAR SCHEDULE STARTING AT 11 AM!!!

Coach Justin’s Pre WOD:  5 sets of:

8 (each leg) Bulgarian Split Squats
5 Medball Jumps for max height

WOD 1: 12 min AMRAP of:

5 Push Ups
5 Ring Dips
1 Reverse Wall Climb

WOD 2:  12 min AMRAP of:

5 Push Ups
5 Ring Dips
5 Handstand Push Ups

Coach Justin’s Post WOD:  3 sets of:

30 seconds of:

Front Rack Lunge Hold (each leg) (45/35)
Bent Over Row Hold

30 seconds Rest between each set

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How was the blizzard…

Time to get back into the action!

Hope you guys stayed warm,

CG

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LaJuane M Friend liked this post
26 Jan
by: Published in Uncategorized

PLEASE NOTE THAT DUE TO THE UPCOMING INCLEMENT WEATHER, REEBOK CROSSFIT BACK BAY WILL BE CLOSED TOMORROW AND DURING THE MORNING SESSIONS ON WEDNESDAYS.

WE APOLOGIZE FOR ANY INCONVENIENCE!!!

In the mean time:  At home monster WOD:  For time:

25-20-15-10-5-25 reps of:

Push Ups
Burpees
Air Squats

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This historic storm…

Which has not happened yet, has made us close the gym for all of Tuesday and for the morning sessions on Wednesday.  Please stay in touch with the blog or our facebook page in case of any updates.  In the mean time, do try this monster workout!

It’s not easy, but it’ll keep you warm,

CG

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Charles Guerzon liked this post
26 Jan
by: Published in Uncategorized

PLEASE NOTE THAT DUE TO THE UPCOMING INCLEMENT WEATHER, REEBOK CROSSFIT BACK BAY WILL BE CLOSED TOMORROW

WE APOLOGIZE FOR ANY INCONVENIENCE

In the mean time:  At home monster WOD:  For time:

25-20-15-10-5-25 reps of:

Push Ups
Burpees
Air Squats

25 Jan
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1 PERFECT heavy Deadlift (crappy rep = no rep)

WOD: For total time:

21 KB Overhead Squat (left)
21 Push Ups
21 KB Overhead Squats (right)

Rest 2 minutes

15 KB Overhead Squat (left)
15 Push Ups
15 KB Overhead Squats (right)

Rest 2 minutes

9 KB Overhead Squat (left)
9 Push Ups
9 KB Overhead Squats (right)

15 min time limit

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Drop-in tales (part 1)…

I love people who drop into Reebok CrossFit Back Bay!  I love them!  You get to experience people from other places and they get to experience you and the way you do things.  It’s a fantastic balance in where everyone gets a little something out of the experience.  The only issue with Drop-ins is that they are people.  People come in all different flavors and sometimes that can be “skewed sense of reality.”  The next few posts are specifically about that flavor of people.  It’s never the most fun thing to coach those people, but I definitely enjoy publicly talking about it on a blog that I am sure no one reads.

Ahem,

CG

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Carlos Terron, Ronaldo Cepeda liked this post
24 Jan
by: Published in Uncategorized

Team WOD 1: 10 alternating minutes of:

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

Rest 2 minutes then

6 rounds for time of:

10 Pull Ups
10 Ground to OVerhead (95/65)
20 Push Ups

Broken up anyhow

Team WOD 2: 10 alternating minutes of:

3 Muscle Ups
3 Power Snatch (135/85)
10 Handstand Push Ups

Rest 2 minutes then

6 rounds for time of:

3 Muscle Ups
3 Power Snatch (135/85)
10 Handstand Push Ups

Broken up anyhow

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Photo emergency…

We are running out of photos!!!  If you have any photos you would like to go on the blog, please send them to me at gino@reebokcrossfitbackbay.com.  If you don’t, you can look forward to picture of:

1)  Me
2)  Me at the gym
3)  Me making breakfast
4)  Me coaching people
5)  Me taking a nap

The choice is yours,

CG

==

23 Jan
by: Published in Uncategorized

Team WOD 1: 10 alternating rounds for time of:

12 Deadlift (145/95)
9 Hang Power Clean (145/95)
6 Push Jerk (145/95)

Team WOD 2: For time:

12 Deadlifts (125/75)
11 Hang Power Clean (125/75)
10 Shoulder to Overhead (125/75)

Add 10/5 pounds and subtract 1 rep

11 Deadlifts (135/80)
10 Hang Power Clean (135/80)
9 Shoulder to Overhead (135/80)

Add 10/5 lbs. and subtract 1 rep

Repeat this until you reach

3 Deadlift (225/125)
2 Hang Power Clean (225/125)
1 Shoulder to Overhead (225/125)

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Lot of grief…

Poor Dan Bailey!  He does Grace unbroken in 71 seconds and all you hear are the people calling him out for his “no-reps”.  Some of those calls are a little close, but think about the following…

30 reps in 71 seconds turns out to be:  1 rep every 2.36 seconds.  How many of those can you do that fast?
It all happened unbroken!!!  Try and just hold the Front Rack for that long or go for 30 unbroken Hang Power Clean at that load
His form got sloppy…his shoulders were going forward, no question about that.  Other than that, he was pretty solid the whole way through!

Whichever way you see it, this is something out of the ordinary.  Think of what weight you would need to have on the bar before you were able to do Grace unbroken in 71 seconds…

65ish for me,

CG

==

22 Jan
by: Published in Uncategorized

Skill:  Hit the hips!!!!

WOD 1:  Grace:  For time:

30 Clean and Jerks (135/95)

WOD 2:  Isabel:  For time:

30 Snatches (135/95)

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How very simple…

30 reps from the floor to over your head.  The task doesn’t ever appear daunting at first.  The barbell feels lighter and lighter as you go through the warm-up.  Then you have an amazing opening set.  All of a sudden by rep 21 or 22, things start getting hot and heavy…and not in the way you want them to.  However you decide to tackle these workouts today, just make sure you stay focused and pay attention to form.  It will (unquestionably) make all the difference.

And now some videos for your eyeballs pleasures:

Rich Froning doing Isabel at 225 (6:09.?…also sign up for the Opens)
Dan Bailey making Grace look silly (1:01.57)
Becca Voigt and Kris Clever making it look silly…at the mens weight (Kris does it in 7:41)

Don’t feel bad,

CG

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21 Jan
by: Published in Uncategorized

Pre WOD: 10-8-6-4-2 reps of:

Pendlay Rows
30 seconds of Toes to Bar and 30 seconds of Russias Kettlebell Swings (AHAP) after each set of Pendlay Rows

Increase weights after every set

WOD 3: AM vs PM: 10 min AMRAP of:

10 Box Jumps (24/20)
10 Thrusters (95/65)
10 Kettlebell Swings (24/16)

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Oh man…

The AM vs PM shenanigans continue and the race is tight enough.  With only two weeks remaining, who knows what will happen!  Only this week and next week remain before we crown a new champion.  Before we get too excited, there are some folks who do not think the competition is fair.  They think that because the PM sessions have “something to shoot for”, that they have a mental advantage over those in the AM session.  To those people I have only one thing to say!!!!!:

YOU ARE PROBABLY RIGHT, BUT DESPITE OF WHEN YOU DO IT, YOU SHOULD BE PUSHING IT AS HARD AS YOU CAN!!!

And just to clarify, I am screaming that,

CG

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Also please note that the scores are:

AM:  17
PM:  23

20 Jan
by: Published in Uncategorized

Pre WOD: 9 mins of: Coach Gino’s Pre WOD: 2 rounds of:

60 seconds Straddle Leg Raises
60 seconds V Ups
60 seconds High Plank Hold
60 seconds Superman Hold

Rest 1 minute

WOD 1: For time:

20 Push Ups
20 Hanging Knee Raises
20 Double Unders
18 Push Ups
18 Hanging Knee Raises
20 Double Unders
16 Push Ups
16 Hanging Knee Raises
20 Double Unders
14 Push Ups
14 Hanging Knee Raises
20 Double Unders
12 Push Ups
12 Hanging Knee Raises
20 Double Unders

13 min time limit

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

13 min time limit

Post WOD:  Coach Gino’s Cash out: 8 mins of ring work:

Mix and match as desired:

High Rings: Skin the Cat / Toes to Rings / Archer Pull Ups
Low Rings: Archer Push Ups / RTO Push Ups / Ring Frog Stand (or regular frog / tripod stand)

==

Good times…

I don’t have much to write about, so I will leave you with this:

Q)  How many CrossFitters does it take to change a lightbulb?
A)  1.  It should never take more than one person to do this.  It’s only a lightbulb!

I never said it was going to be a joke,

CG

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