WODs Blog
20 Oct
by: Published in WODs

1:  10 mins to find:

1RM Ground to Overhead

Rest 4 minutes

For time:  Fran:  21-15-9 reps of:

Thrusters (95/65)
Pull Ups

10 minute cap

2:  10 mins to find:

1RM Ground to Overhead

Rest 4 minutes

For time:  Fran:  21-15-9 reps of:

Thrusters (95/65)
Pull Ups

10 minute cap

Rest 7 minutes

For time:

500M Row

3 minute cap

==

Day 1…

When you really look at it, today isn’t all that bad.  The first part will take some strength out of you, but leave you with plenty of wind for what will surely be an interesting Fran.  It will not be until after that, that doing any kind of rowing will be a testament of will.  Please note that WOD 1 does not include the 500M Row, only WOD 2 does (aka…you don’t have to do the 500M Row if you don’t want to…be awesome).

For those of you who have been eating really well up to this week.  Be ready to reap the rewards.  If you are still struggling a bit or have been getting by with 3-4 cheat days a week, start cutting out one thing every week.  Trying to go cold turkey can be overwhelming.

Have fun,

CG

==

19 Oct
by: Published in WODs

Team WOD L1: For max reps:

5 min AMRAP of:

3 Power Clean (75/55)
3 Thrusters (75/55)
3 Hang Power Clean (75/55)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (95/65)
3 Thrusters (95/65)
3 Hang Power Clean (95/65)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (115/75)
3 Thrusters (115/75)
3 Hang Power Clean (115/75)
3 Burpees

One person performs a full round and then partners switch.

Team WOD 2: For max reps:

5 min AMRAP of:

3 Power Clean (95/65)
3 Thrusters (95/65)
3 Hang Power Clean (95/65)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (135/85)
3 Thrusters (135/85)
3 Hang Power Clean (135/85)
3 Burpees

Rest 1 minute

5 min AMRAP of:

3 Power Clean (155/105)
3 Thrusters (155/105)
3 Hang Power Clean (155/105)
3 Burpees

One person performs a full round and then partners switch.

==

Good luck…

You may have spotted a quiet lifter in the corner whose been using all of those colorful plates.  His name is Mike Nackoul and he has been training at Reebok CrossFit Back Bay these past few weeks.  Mike has been getting ready to compete in Olympic Weightlifting for the US team.  Mike will be traveling to Poland tomorrow and buying everybody a cool shirt for when he comes back ;).  Good luck Michael, go kick some ass.

Your paleo tip for the day is to be more like Mike,

CG

==

18 Oct
by: Published in WODs

Team WOD 1: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

Both people run with plate

WOD 2:  Nutts:  For time:

 

10 Handstand Push Ups
15 Deadlift (250/175)
25 Box Jumps (30/24)
50 Pull Ups
100 Wallballs (20/14)
200 Double Unders
400M Run with plate (45/25)

==

From the CrossFit.com website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,

CG

==

17 Oct
by: Published in WODs

Dear Members,

We are now carrying Kill Cliff drinks.  You can find them in our coolers along with our other beverages.

Kill Cliff performance drink is a blend of Ginger Root, Green Tea Extract, Milk Thistle, Ginseng Root Powder and an enzyme mix of Amylase, Beta Gluconase, Bromelain, Invertase, Lipase, Protease 4.5, and Serrapeptase as well as B, C and E Vitamins.  The drink that is flat out awesome and has only 25 mg of caffeine, 15 calories, 3 grams of carbs and no sugar.

17 Oct
by: Published in WODs

Skill:  18 mins to practice:

Handstand Push Ups:

:30 – 1:00 High Plank
12 Push Ups
:30 – 1:00 Plank Hold on box
:30 – 1:00 Pike Hold on floor
:30 – 1:00 Pike Hold on box
3 Reverse Wall Climbs
:45 – 1:00 Handstand Hold
5 Handstand Push Up negatives
5 Kipping Handstand Push Ups
3 Strict Handstand Push Ups

Double Unders: 18 mins of practice

Pick one skill and practice for half of the time. If you’d like to keep practicing it feel free to do so, but you can switch skills half way through. As far as the HSPU practice goes, start at your least difficult skill and work your way up to your most difficult skill in this order. As soon as you can no longer manage, start back at the beginning.

Skill: 18 mins to practice:

The following is NOT FOR TIME. For the rest of class practice this:

Deadlifts (185/115)
Hang Power Clean (185/115)
Push Jerk (185/115)

At the end of class perform:

30 seconds on / 30 seconds off of:

1 Deadlift (185/115)
1 Hang Power Clean (185/115)
1 Push Jerk (185/115)

==

What a week…

Since the planet did not implode with a little bit of gymnastics and barbell practice, let’s keep on going forward with the paleo diet.  As superficial as it may appear, a good portion of us are dieting not to be healthier / fitter, but to look good in our birthday suit.  If that is the case with you (you being EVERYONE), take some pictures.  There is no better proof then a set of before and after shots.  It is a great, quick reminder of why you are doing this and can add a great degree of motivation as you face some challenging moments.

Please keep those to yourselves though,

CG

==

16 Oct
by: Published in WODs

Skill: 18 mins to practice:

Muscle Ups:

:30 – 1:00 Hollow Hold
:30 – 1:00 Hollow Hold on cage
10 Kips on cage
6 Jumping Pull Ups
6 Jumping Pull Ups with a negative
6 Deadhang Pull Ups
6 Kipping Pull Ups
:20 – :30 second Hang Hold
6 Hang Hold Pull Ups
10 Kips on rings
6 Transitions on the low rings (feet on floor)
6 Transitions on low rings (with hip drive)
4 Muscle Ups

Start with your least difficult skill and work your way up to your most difficult skill. When you cannot move on, start back at the beginning.

Skill: 18 mins to practice:

This complex:

Power Clean
Front Squat
Thruster

Work up to 185/115 and aim to get 10-12 PERECT reps. Reps that are not PERFECT do not count.

Snatch:

Work up to 185/115 and aim to get 10-12 PERFECT reps. Reps that are not PERFECT do not count.

For either one, only increase weights once you can perform the lift(s) perfectly well.  Consider this another skill session, just like the gymnastics one.

==

Just in case…

If you are starting to freak out about the paleo challenge coming to an end, I have a few words of wisdom for you!  This should not be seen as a switch that you flipped on the first day and have to flip back on the last day.  Eating in a healthier and cleaner fashion will (and should) be the journey of a lifetime.  This is a culinary / experimenting / fun trip where you can develop an affinity for cooking and the pleasures of taking care of your body.  Let these thirty days be the beginning of all the good things to come.

They will be bountiful and exponential,

CG

==

15 Oct
by: Published in WODs

Skill:  18 mins to practice:

Handstand Push Ups:

:30 – 1:00 High Plank
12 Push Ups
:30 – 1:00 Plank Hold on box
:30 – 1:00 Pike Hold on floor
:30 – 1:00 Pike Hold on box
3 Reverse Wall Climbs
:45 – 1:00 Handstand Hold
5 Handstand Push Up negatives
5 Kipping Handstand Push Ups
3 Strict Handstand Push Ups

Double Unders: 18 mins of practice

Pick one skill and practice for half of the time. If you’d like to keep practicing it feel free to do so, but you can switch skills half way through. As far as the HSPU practice goes, start at your least difficult skill and work your way up to your most difficult skill in this order. As soon as you can no longer manage, start back at the beginning.

Skill: 18 minutes to practice:

The bear complex:

1 Power Clean
1 Front Squat
1 Push Press (can be a thruster)
1 Back Squat
1 Push Press from the back (can be a thruster)

Going for form and perfection in execution. Not weight. Work up to 185/115

At the end of the practice, perform a 4 min AMRAP of the complex with 80 – 85% of the heaviest load you managed to correctly perform during practice.

==

Hmmm…

What you see as the picture of the day is the last full week of October.  The first day is Monday and the last day is Friday.  Each day of testing will be like the final workouts at the CrossFit Games, so get ready to workout like a superstar.  Please remember that everything is scalable (except Double Unders) in one way or another.  Schedule your days accordingly and be prepared to work incredibly hard.  Level 1 is for just about everyone in the gym.  Level 2 should be reserved for those with much more experience and know they can handle the workload.  Level 3 is reserved for those who have partial chemical imbalances / foamed at the mouth when they saw the pic.  Let the games begin!!!!…

Next Monday,

CG

==

Paleo tip of the day:  Don’t get caught up in the details!!!  Place a bigger focus on eating well consistently than trying to eat perfectly perfect perfercterest for one day.  

 

15 Oct
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

I’ve had talks with other crossfitters and I have done some research and I am here to tell you… The Music matters.  Don’t get me wrong, the tunes won’t cut seconds of your Grace time our add pounds to your Front Squat but tunes are a huge part of what we do.   The new Drake CD Nothing Was The Same ( Big Donn, its a classic ) gets me ready to Coach, Nicky Romero’s Toulhouse gets me ready for a metcon, and anything for Jay-Z gets me ready to lift.

Speaking of music one of our longtime members Jonathon Sheffi has someting to say.  I will let him say it in his own words…
For folks looking for something to do on Friday night, my semipro a cappella group, Redline, is opening for Cluster at Emmanuel College. Show at 9pm. Tickets are $15 ($10 w/ student ID).

For info click this link

For tickets to the event click this link

 

-bern K. Prince

 

Ryan Bingham: You know why kids love athletes?

Bob: Because they date lingerie models.

Ryan Bingham: No, that’s why we love athletes. Kids love them because they follow their dreams.” George Clooney from the Movie Up in The Air

 

This Video shows that anyone at any age can love music.

 

 

14 Oct
by: Published in WODs

Skill:  20 mins to practice:

Muscle Ups:

20 second Hang Hold
6 Hang Hold Pull Ups
10 transitions on low rings
10 Ring Dips

Toes to Bar:

30 second Hollow Hold on cage
15 Knee Raises
10 Alternating Leg Raises (10 on each leg)

Pistols:

10 Air Squats with feet together
10 Pistols to object (box/ball…) (5 each leg…alternating)
20 Pistols to object with weight (KB or DB)(10 each leg…consecutively)

Pick one skill and work for 10 minutes. If you’d like, feel free to work the same skill for all 20 minutes

Skill:  20 mins to practice:

This complex:

Power Clean
Front Squat
Thruster

Work up to 185/115 and aim to get PERECT reps. Reps that are not PERFECT do not count.

Snatch:

Work up to 185/115 and aim to get PERFECT reps. Reps that are not PERFECT do not count.

For either one, only increase weights once you can perform the lift(s) perfectly well.  Consider this another skill session, just like the gymnastics one.

==

Let’s start from the top…

From the three options, please select the skill(s) on which you need work.  Please keep things slow and only as intense as they need to be.  All of this moving should be deliberate and intentional…no unnecessary rushing. From the two lifts, please select the one that is most relevant to you and not the one you want to do the most.  I know we all want to be Olympic Lifting powerhouses, but if lack of flexibility and experience will deter your experience, then please stick to the technically simpler (albeit not easier) complex.

As far as your paleo tip of the day goes, do not be afraid to eat.  You have to overcome that fear / misunderstanding that if you eat too much you will gain weight.  Keep your macronutrition in check and you can pretty much eat as much as you’d like*.

*Only true if you don’t eat too much of one food,

CG

==

 

13 Oct
by: Published in WODs

Skill:  25 mins to practice:

Muscle Ups:

2 rounds:

4 x 20 second Hang Hold 4 x 6 Hang Hold Pull Ups 4 x 10 transitions on low rings

Handstand Push Ups:

2 rounds of:

4 x 1:00 Handstand Hold 4 x 15 Push Ups 4 x 40 Wall Runs

Double Unders:

25 mins of practice

For the rest of class practice this:

Deadlifts (185/115)

Hang Power Clean (185/115)

Push Jerk (185/115)

Try to get at least 30 reps of each.

==

Notice any changes?…

This whole week we will be practicing skills and exposing ourselves to some of the more difficult movements or heavier loads but at a much slower pace.  A funny thing occurs once the clock has counted down and the time has started.  Today is the first opportunity to focus on what you are doing versus how fast you are doing it.  Please take your new found strength for a trip and enjoy how good it feels when you lift and move correctly.  As far as the paleo challenge goes, it is Monday again, so put those scores up!!!  Enjoy Monday as much as I’m enjoying this fire drill…

At a wedding,

CG

==

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