WODs Blog
24 Jul
by: Published in WODs

GS: 12 min AMRAP of:

10 Lateral Raises (first half)
10 Lateral Raises (second half)
10 Front Raises (first half)
10 Front Raises (second half)

All of this is done with plates

WOD L1: For time:

50-40-30-20-10 reps of:

Double Unders
Kick Outs

13 min cap

If you do not have Double Unders:

WOD L1: For time:

30-24-18-12-6 reps of: Wall Balls (14/10)
50-40-30-20-10 reps of: Kick Outs

13 min cap

WOD L2: For time:

75-60-45-30-15 reps of: Double Unders
25-20-15-10-5 reps of: Toes to Bar

13 min cap

==

Ahem.  From one of our members…

“I think the gymnastics programming is working…let’s just say I did a weird ugly muscleup/pullup/situp combo thing up onto a 15 foot deck to escape a potential raccoon attack last night…..these new skills possibly saved my life and was in no way an overreaction”

And it’s only going to get better/harder/weighlifting-ier,

CG

==

23 Jul
by: Published in WODs

GS: 10 min AMRAP of:

8 Deadhang Pull Ups
20 second Bottom of Push Up Hold
30 second Hollow Hold

WOD L1: For total time:

45 Thrusters (75/55)
50 Kettlebell Swings (24/16)
50 Push Ups
35 Power Clean (115/75)

Rest 2:30 minutes between efforts

20 min cap

WOD L2: For total time:

45 Thrusters (95/65)
50 Kettlebell Swings (32/24)
60 Push Ups
35 Power Cleans (155/105)

Rest 2:30 minutes between efforts

20 min cap

==

Test time…

Four different exercises will serve as today’s physical and mental limit examination.  Revel in the fact that there is no running, rowing, or Burpees, but note that today will not be a breeze.  Take a good look at the tests once more…think about how many sets you should need to complete each feat.  Take that number and divide it in half.  Something along the lines of 10 sets or less is for what you should be aiming.

1-1-4-4,

CG

==

22 Jul
by: Published in WODs

GS: 12 min AMRAP of:

8 Straight Arm Goblet Squats
16 Kick outs
8 Bent Front Raise (with plate)

WOD L1: For max reps:

2 min to complete:

150/200/250/300/350M Row
13 Burpees

Rest 1 minute between efforts

WOD L2: For max reps:

2 min to complete:

200/250/300/350/400M Row
15 Burpees

Rest 1 minute between efforts

==

Don’t rush to conclusions yet…

Today’s workout should be preposterously hard.  If that was your conclusion, then feel free to rush to it now.  Today you will row certain distances within a two minute window.  Once that distance has been completed, you have a Burpees goal to accomplish.  As you can imagine, that Burpees goal will get harder and harder to hit and exhaustion and distances start to pile up.  The highest possible score for the L1 will be 65 while for the L2 will be 75.  If you cannot picture how this workout is going to happen, you are officially cordially invited to have already been signed up for class in order to figure it out.

I’ll be the guy watching and enjoying,

CG

==

21 Jul
by: Published in WODs

GS L1: 10 min AMRAP of:

8 Deadhang Pull Ups
16 Bent Arm Band Pull Apart
24 Double Unders

GS L2: 10 min AMRAP of:

8 Deadhang Pull Ups
16 Bent Arm Pull Aparts
1 Triple Under

WOD L1: 3 rounds for time of:

19 Burpees
19 Power Clean (85/55)
19 Double Unders

19 Pull Ups in between each round (only two sets)

20 min cap

WOD L2: Box 2: 3 rounds for time of:

19 Burpees
19 Power Snatch (75/55)
19 Double Unders

19 Pull Ups in between each round (only two sets)

20 min cap

==

All roads lead to this…

In the everlasting road to movement  nirvana, one thing stands as an obstacle over all others.  Those who have it should maintain it and those that don’t have it should do whatever it takes to get it.  Flexibility works as the the keeper of checks and balances in the world of fitness.  If you have it, you can move well and keep yourself away from injury because you move well.  If you lack proper mobility, you either know or you will find out that no matter how much of others capacities you may possess, they will not make up for your lack of flexibility.  Even if you can Clean and Jerk 500 pounds, doing it incorrectly because of your shortcomings in mobility will guarantee your eventual injury and your back, knees, wrists, shoulders, spine, elbows will ensure that you do not do it again.

If you are bored of hearing it, please note that I will never tire of saying it.  For those of you who are consistently working on it in order to improve, the road ahead is a long one, but it leads to the promise land (of CrossFit).  For those of you who ignore the needs and basic maintenance of your body, please note that one day your body will ignore you.

Which is one of my new favorite sayings,

CG

==

20 Jul
by: Published in WODs

Versus WOD L1: 30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Kettlebell Swings (24/16) (Russian Swings)

Rest 30 seconds

60 second AMRAP of:

Row (meters)

Rest 60 seconds

60 second AMRAP of:

Burpees

Rest 60 seconds

60 second AMRAP of:

Kettlebell Swings (24/16) (Russian Swings)

Rest 60 seconds

90 second AMRAP of:

Row (meters)

Rest 90 seconds

90 second AMRAP of:

Burpees

Rest 90 seconds

90 second AMRAP of:

Kettlebell Swings (24/16) (Russian Swings)

Versus WOD L2: 30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Kettlebell Swings (32/24) (Russian Swings)

Rest 30 seconds

60 second AMRAP of:

Row (meters)

Rest 60 seconds

60 second AMRAP of:

Burpees

Rest 60 seconds

60 second AMRAP of:

Kettlebell Swings (32/24) (Russian Swings)

Rest 60 seconds

90 second AMRAP of:

Row (meters)

Rest 90 seconds

90 second AMRAP of:

Burpees

Rest 90 seconds

90 second AMRAP of:

Kettlebell Swings (32/24) (Russian Swings)

==

Simpler than it looks…

I wanted the standard posting format to stay the same so this workout looks like it has a lot of stuff, but it’s really a lot of blank space.  You and a partner face off at the same time in three exercises within three different time intervals.  Normally Versus WODs still have one person go at a time, but today, the efforts of your opponents will be happening in real time against your own.  Do what you must do!

And what you must do is win,

CG

==

19 Jul
by: Published in WODs

Team WOD L1: 9 min AMRAP of:

800M Run Kettlebell (both people)
AMRAP (24/16)

Rotate partners every 10 Pull Ups

Rest 3 minutes

9 min AMRAP of:

800M Run (both people)
Pull Up AMRAP

Rotate partners every 10 Kettlebell Swings (24/16)

Team WOD L2: 9 min AMRAP of:

800M Run (both people)
Kettlebell AMRAP (32/24)

Rotate partners every 10 Pull Ups

Rest 3 minutes

9 min AMRAP of: 800M Run (both people)
Pull Up AMRAP

Rotate partners every 10 Kettlebell Swings (32/24)

==

The first half is easy…

The rest in the middle will be even easier.

The second half will be awful,

CG

==

 

18 Jul
by: Published in WODs

GS L1: 12 min AMRAP of:

8 Deadhang Pull Ups
8 Ring Push Ups
30 second Handstand Hold

GS L2: 12 min AMRAP of:

12 Kipping Chest to Bar Pull Ups (failure to complete = go to L1)
5 Archer Push Ups
5 10 second HSPU Negative with 6 inch deficit

WOD L1: 4 rounds for total time:

25 Kick Outs
10 Front Squats (115/75)

WOD L2: 4 rounds for total time:

10 Toes to Bar
15 Double KB Front Squats (24/16)

If not enough KB for L2 : 12 reps at 135/95

==

Please note that…

Your gains are our victories and your success is our number one goal.  With that said, the combination of lifting heavy (which we will do very soon) and working out hard (the way you all do every day) makes for a very tough combination to sustain.  Whether or not you are aware, most of you CrossFit on a level that is not just to workout.  Our wonderful community is full of people who obsess over WODIFY and will push right to the last second.  They come in with a friend and compete day in and day out because they want to achieve and push their limits.  In order to continue doing this for the rest of your many days, there have to be periods of rest and recovery and periods of intensity.  Think of red lining a a sweet new car every time you drive it, eventually something is going to break down.  In reality, that sweet new car is you (how old are you?), and something breaking down means you get hurt.  If you haven’t had the pleasure of struggling to pick up your 8 lb. dog because you threw your back out squatting too heavy like a dummy, take my word for it, it’s way shittier than it sounds.

Right now we are taking the time to ensure that you core and joints and stabilization is through the roof so that  you can support your trunk while under the five months of strength work we will be doing in the near future.  Stay tuned after the weekend for more things that need to be considered before big weights should be pushed.

Happy Friday,

CG

==

18 Jul
by: Published in WODs

après (aprā′; Fr ȧ pre)

after: often used in hyphenated compounds: an après-ski party

 

 

Hey Athletes,

I know there is an influx of new members so here is a rundown of what Après-Crossfit is.  The mission statement from day one has always been that this is going to be the place for all competition classes, local competitions, social events, charities, and any other updates that go on at Reebok Crossfit BackBay.  We as staff encourage all members new and old to email me at bern@reebokcrossfitbackbay.com with events that are coming up or if you want to come to an event please, please email me.  Speaking of events big shout out to Sam Schackman, who has been a member since our 1st week open.  Sam is getting married to Phil Dudley this Saturday so we’re excited for you Sam.

There is a competitive side to the Friday nights so this Friday at 7pm at 209 Columbus Ave, one of the WODs will be…

“Line of Fire”
For Time

5 Power Snatches
200 M Run

5 Power Snatches
10 Toes to Bar
200 M Run

5 Power Snatches
10 Toes to Bar
15 Wall Balls
200 M Run

5 Power Snatches
10 Toes to Bar
15 Wall Balls
20 Double Unders
200 M Run

5 Power Snatches
10 Toes to Bar
15 Wall Balls
20 Double Unders
25 Burpees
200 M Run

Rx: Power Snatch 135/95, Wall Ball 20/14, Box Jump 24″/20″

 

I’m going to leave you with a video that shows you sometimes its cool not to eat Paleo.

-Bern K. Prince

 

 

 

 

 

17 Jul
by: Published in WODs

GS: 10 min AMRAP of:

10 Straight Leg Raises with 10 second hold on last rep
10 tempo Push Ups 62X0
10 tempo Band Pull Aparts 5151

WOD L1: 3 rounds for time of:

20 Burpees
20 Back Rack Lunges (75/55)
12 Thrusters (75/55)

WOD L2: 3 rounds for time of:

20 Burpees
16 Overhead Lunges (95/65)
12 Thrusters (95/65)

==

In case you were wondering…

Lately you have seen a couple of workouts that do not allow scaling and you may be wondering why this decision was made.  After all CrossFit is supposed to be completely accessible to all.  In fact, the CrossFit founder touts the idea that you should program for the elite athlete and then scale down from there.  So why not do a heavy L2 workout and then let people scale down as they wish from there so that they too can lift heavy things?

Since you have already read the answer to your question, but you may have missed it, let’s go over it together!  “In fact, the CrossFit founder touts the idea that you should program for the >>>>”elite”<<<< athlete and then scale down from there.”  Did you see what I did there?  The elite athlete has been defined in various way in the world of CrossFit.  As far as yesterday’s workout goes, the elite athlete attempting the Clean, Front Squat, and Push Jerk should be able to move loads relative to 1.5x, 2.0x, and 1.5x his own body weight in those lifts respectively.  Meaning that a 200 lb. elite athlete should be capable of performing at least a 300 lb. Clean and Jerk in order to reach his “elite” status.  If you have ever picked up a barbell with sufficient weight you know that form is a requirement for success.  Form is a requirement for success.  Form is a requirement for success.  That same elite athlete also happens to have reasonably elite form because he has spent elite amounts of time refining his capacity to lift heavy things and to do so safely and efficiently.

That same elite athlete didn’t walk into the gym one day and suddenly become elite.  That elite athlete practiced his elite face off at weights that allowed him to work on his form and not on his concern with lifting heavy things.  Get it right first, then get it right roughly nine thousand nine hundred and ninety nine more times.  By the time you decide to attempt the L2, you will know exactly what to do / diminish greatly the chance to hurt yourself / others.  Remember, if this were a swim club and the L1 had been laps in an indoor shallow pool while the L2 was getting past the breakers in the ocean during a storm, you would probably not go L2 unless you know you could survive.

Practice, practice, practice,

CG

==

Addendum:

If you guys ever have any other questions about the programming, please feel free to e-mail me at gino@reebokcrossfitbackbay.com.  Gives me something to talk about.

Also, after rereading this a few times, I cannot help but feel like I am coming across like an explicit-face.  I had this whole speech written out, but we will save it for tomorrow.  This other one is a tad nicer.  Stay tuned.

16 Jul
by: Published in WODs

GS L1: 12 min AMRAP of:

8 Deadhang Chin Ups
6 Goblet Squats with 5 second pause at bottom
30 second Plank Hold

GS L2: 12 min AMRAP of:

8 Deadhang Chin Ups
5 KB Pause Front Squats (24/16) 8 second pause at bottom
20 second Standing Straddle Up Hold

There is no scaling up

WOD L1: 4 min AMRAP of:

10 Power Clean (95/65)
10 Push Press (95/65)
10 Front Squats (95/65)
10 Burpees

Rest 1 minute

3 min AMRAP of:

10 Power Clean (95/65)
10 Push Press (95/65)
10 Front Squats (95/65)
10 Burpees

Rest 1 minute

2 min AMRAP of:

10 Power Clean (95/65)
10 Push Press (95/65)
10 Front Squats (95/65)
10 Burpees

Rest 1 minute

1 min AMRAP of:

10 Power Clean (95/65)
10 Push Press (95/65)
10 Front Squats (95/65)
10 Burpees

There is no scaling down

WOD L2: 4 min AMRAP of:

1 Power Clean (215/140)
1 Push Jerk (215/140)
1 Front Squats (215/140)
10 Burpees

Rest 1 minute

3 min AMRAP of:

1 Power Clean (215/140)
1 Push Jerk (215/140)
1 Front Squats (215/140)
10 Burpees

Rest 1 minute

2 min AMRAP of:

1 Power Clean (215/140)
1 Push Jerk (215/140)
1 Front Squats (215/140)
10 Burpees

Rest 1 minute

1 min AMRAP of:

1 Power Clean (215/140)
1 Push Jerk (215/140)
1 Front Squats (215/140)
10 Burpees

==

N to the O to the scaling…

The L1 and the L2 are completely different workouts.  The stresses of one are absolutely incomparable to those of the other.  If you are still upset about the fact that you cannot go heavier, please take a second look at the workout.  Power Clean > Push Jerk > Front Squat.  If you think that complex is going to be a joy at any point, you will surely be in for a surprise.  Both workouts will be peachy in their own way and you will surely dread the fact that you have to do it by the time you get to the third AMRAP.

Smug finish,

CG

==

 

Page 20 of 67« First...10...1819202122...304050...Last »

Latest News

Contact Us

Map-Drop-Down