Uncategorized Blog
27 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Team WOD Girls remix:  For time:

21 reps of:

Deadlifts (225/155)
Power Clean (135/95)
Thrusters (95/65)
Handstand Push Ups (or double the Push Ups)
Ring Dips
Pull Ups

50 Wall Balls (20/14)

Repeat all of the exercises with 15 reps of everything and then 9 reps of everything with 50 Wall Balls at the end of each set

==

Reeeeeeeeeeeemix…

At the beginning of the month, we had teams of 3 tackle a workout that included 6 of the CrossFit girls.  Today, we have a remix where we eliminate two workouts (Grace and Isabel), but we also take out one partner.  You and one partner will only have one bar per team (save the M/F teams), but you can split the work however you see fit!

M/F≠Monday / Friday,

CG

==

26 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Pre WOD: 15.1 prep work:

WOD 1: 15.1 Scaled:  9 min AMRAP of:

15 Hanging Knee Raise
10 Deadlifts (85/55)
5 Ground to Overhead (Snatches or Clean and Jerk) (85/55)

15.1A:  6 minutes to establish:

1RM Clean and Jerk

WOD 2: 15.1 Rx:  9 min AMRAP of:

15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

15.1A:  6 minutes to establish:

1RM Clean and Jerk

==

Since I am posting this ahead of time…

Good luck everyone!  I am very likely watching the live feed as you are and hoping that something deliciously evil like Burpees and Thrusters doesn’t come out of Castro’s mouth.  We shall see how things go, but no matter what, rely on form and technique to move you and pace yourselves correctly!

!!!!,

CG

==

Princess Swanson liked this post
25 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (post your scores!!!)

 

Coach Monica choice Pre WOD:  20 mins to complete:

3-3-3-3-3 Overhead Squats

WOD 1: For total time:

3 rounds:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 2 minutes

3 rounds:

5 Burpees
10 Box Jumps (24/20)
15 Double Unders

Rest 2 minutes

For time:

30 Thrusters (95/65)

Each workout has a 5 minute time limit

WOD 2: For total time:

3 rounds for time of:

10 Pull Ups
8 Pistols
6 Handstand Push Ups

Rest 2 minutes

3 rounds for time of:

5 Burpees
10 Box Jumps (24/20)
15 Double Unders

Rest 2 minutes

For time:

30 Thrusters (115/75)

Each workouts has a 5 minute time limit

Coach Monica choice Post WOD:  Tabata this:

Sit Ups

The 10 seconds of rest happen in the Low Plank position

==

It’s that time again…

I AM GOING TO PUT THIS IN ALL CAPS TO LET YOU KNOW THAT I AM, IN FACT, SHOUTING THIS.  SINCE THE OPENS WODS WILL HAPPEN EVERY FRIDAY FOR THE NEXT 5 WEEKS (STARTING TOMORROW), YOU SHOULD PROBABLY REST TODAY SO AS TO BEST PERFORM TOMORROW.  IF YOU ARE NOT CONCERNED WITH THE OPENS AND WANT TO COME REGARDLESS, THEN PLEASE DISREGARD MY BAWLING.

and now some whispered words,

CG

==

 

24 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (post your scores!!!)

 

Pre WOD: EMOTM for 12 minutes:

Minute 1: 6 Back Rack Lunges
Minute 2: 6 Front Rack Lunges
Minute 3: 6 Overhead Lunges

The Overhead Lunges are only got those who are capable of doing so correctly and safely. If you cannot do so, just alternate between Back and Front Rack Lunges

WOD: For time:

2000M Row

1:1 High Plank Hold or bottom of Air Squats for whatever time it took you to row it (up to 9 minutes)

Last done February 6, 2014

==

I can read your thoughts…

I know that you think that this cannot possibly be hard, or it’s going to be boring, or I can just do this at home (if you bought a $1000 rower), or what’s for dinner.  If you are in any of those camps, I challenge you to defeat the following world records and prove your fitness:

Luanne Mills:  Under 130 lbs. in the 70-74 YO category with a time of:  8:12.7 (set in 2009)
Robert Spenger:  Under 160 lbs. in the 85-89 YO category with a time of:  8:13.6 (set in 2013)

It gets worse!  If we don’t account for anyone who is a quinquagenarian or older, then your challenges are:

Lisa Schlenker:  Under 130 lbs. in the 40-49 YO category with a time of:  7:09.6
Jesus Gonzalez:  Under 160 lbs. in the 40-49 YO category with a time of:  6:16.2

And these are only the light weight records,

CG

==

23 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Pre WOD: Alternate exercises every minute:

Ring Support or Dips
Weighted Pull Ups
Reverse Wall Climbs

WOD 1: EMOTM for 12 minutes:

3 Pull Ups
4 Over The Bar Burpees
1 Power Clean (135/95)

WOD 2: EMOTM for 12 minutes:

1 Muscle Up
4 Over the Bar Burpees
1 Power Clean (185/115)

==

 

22 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Pre WOD: 20 mins to complete:

1-1-1-1-1 Power Clean

WOD: 10 rounds for time:

5 Push Ups
10 Wall Balls (20/14)
15 Double Unders

WOD 2: 10 rounds for time of:

5 Handstand Push Ups
10 Wall Balls (20/14)
20 Double Unders

==

Hey guys, let’s talk about the Opens…

There are only 4 days efore the first orkout is announced. If ou were looking to participate in any manner please note that the deadline to sign up is this Thursday. Furthermore, some of you have signed up under the wrong affiliate (you should be part of Reebok CrossFit Back Bay I…not II).   We will be doing the workouts every Friday and the L1 will be the scaled Opens WOD, whereas the Rx workout will make up the L2.  Also don’t forget, if you don’t sign up, we tots won’t be friendzzz.

Definitely the best for last,

CG

21 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

 

Versus WOD: First person to get to 8 points wins

1 point = 15 Wall Balls

In order to do Wall Balls you must first complete the buy-in:

15/11 Cal Row
20 Burpees
15 Power Cleans (95/65)
20 Pull Ups
20 Shoulder to Overhead (95/65)
20 Toes to Bar / 25 Sit Ups
30 Russian Kettlebell Swings (24/16)

Rest as needed between efforts

==

Hi…

I forgot this one.

Swing and a  miss,

CG

==

Princess Swanson liked this post
20 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

 

Team WOD: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders (100 Kick Outs)

WOD: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

==

Talk about the Opens…

Make sure that you let people know that less than one week remains before the first workout starts.  Be exact with the information provided and make sure you remind them that the deadline is Thursday.  You must not forget to remind them that the gym will be doing the workouts every Friday.  Mention how scaled workout will be the Level 1 while the Rx workout will make up the L2.  Also don’t forget to say that you will stop being their friend if they don’t sign up.

Definitely leave the best part for last,

CG

==

19 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD: Jackie: For time:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

==

One last thing…

Please be mindful that you do not have to be on a team to take part in the Paleo Challenge (I know what the rules say!!!!).  Also please be mindful that your teammate doesn’t have to be from the gym.  If you have someone at work, someone at home, someone at the bar…wherever.  The idea is to have some kind of support system, a Paleo wingman if you will!  Remember that it takes two to tango.

And two to succeed in the Paleo Challenge,

CG

==

Princess Swanson liked this post
18 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 6 min AMRAP of:

12 Shoulder Press (95/65)
12 Hanging Knee Raise
12 Box Jumps (24/20)

Rest 3 minutes

4 min AMRAP of:

8 Shoulder Press (95/65)
8 Hanging Knee Raise
8 Box Jumps (24/20)

Rest 2 minutes 2 minute

AMRAP of:

4 Shoulder Press (95/65)
4 Hanging Knee Raise
4 Box Jumps (24/20)

WOD 2: 6 min AMRAP of:

12 Shoulder Press (95/65)
12 Toes to Bar
12 Box Jumps (24/20)

Rest 3 minutes

4 min AMRAP of:

8 Shoulder Press (95/65)
8 Toes to Bar
8 Box Jumps (24/20)

Rest 2 minutes

2 minute AMRAP of:

4 Shoulder Press (95/65)
4 Toes to Bar
4 Box Jumps (24/20)

==

It looks long…

It’s not.  This workout will last roughly 12 minutes worth of action with some 5 minutes (+/- 0) of rest.  Please be mindful that unless you are very comfortable with pressing 95/65 over your head without the use of your legs, you may want to scale this.  Shoulders are one of those things that once they go, they are gone for a long time.  Use them wisely!!!

Enjoy the sideways picture!,

CG

==

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