WODs Blog
10 Sep
by: Published in Apres Crossfit, WODs

Hey Athletes,

The gym is expanding at such a rapid pace we have a ton of things going on in the next few weeks (hey Jess by 2028 we will have Crossfit on Mars.  Martians want to squat too).  Longtime member Isabel Baylor is running a fundraiser and I will let her speak in her own words…

Hey Guys!
As some of you know RCFBB hosted a food drive on behalf of the West End House Boys and Girls Club (Hey Guys!
As some of you know RCFBB hosted a food drive on behalf of the West End House Boys and Girls Club (http://westendhouse.org/) and the Greater Boston Food Bank a couple of weeks back! The West End House is a community center in Allston – where inner city kids can swim, play music, create art, get access to books and learn to read, and play basketball. The kids come from all different backgrounds -representing over 40 countries. I’ve been volunteering at the organization off and on for about a year!

BASICALLY, they are having a fall fundraiser and I am encouraging everyone I know to attend! The West End House Annual Fall classic will be held on September 14th at 7pm at Equinox in the Financial District. Equinox is kindly transforming their space for a night of fun, drinking, and dancing. There will be OPEN BAR, food, music, auction items, and a fashion show! So if you are looking for an awesome and charitable night out this september, please join us! ) and the Greater Boston Food Bank a couple of weeks back! The West End House is a community center in Allston – where inner city kids can swim, play music, create art, get access to books and learn to read, and play basketball. The kids come from all different backgrounds -representing over 40 countries. I’ve been volunteering at the organization off and on for about a year!

Anyone that wants to help or get tickets please email me at bern@reebokcrossfitbackbay.com and I can get you in contact with Isabel.

Competition season is here and there are more comps to tell you about….

Crossfit 2A is throwing an individual competition October 27th.  Click here  to sign up.  Crossfit Lando is have a battle of the sexes competition where it doesn’t matter if you are a man or woman, its just winner take all (What if you’re a Martian can you sign up?) To compete click here.  Last but not least there’s a team competition down the street at Crossfit The Taj.  The CFNE East Coast Championships are also looking for people to volunteer this weekend at the competition at The Reggie Lewis Center.  Please email  Rachel@CrossFitNewEngland.com if you can help out.

If you need music to pump you up Lil Wayne’s Dedication 5 is out now.

Friday at 7pm, at 209 Columbus Ave one of the competition WODs will be…

American Dream
AMRAP 20
Up Ladder of:
Power Clean (205, 140#)
Muscle Up

-Bern K. Prince

“Cut your hair. Don’t worry about the gray. If you’re good at what you do, no one cares what you look like. Go to the weight room. Learn the difference between actually working out and what you’ve been doing. Live for the Iron and the fresh air. Punish your body to perfect your soul”  Mark Twight

 

 

 

09 Sep
by: Published in WODs

GS: 12 min AMRAP of:

60 seconds Barbell Front Raises (35/15)
60 Second Rotating Leg Hollow Hold
60 Second Plank Hold (10 second at the top 10 second at the bottom)

1: For max reps: 4 min AMRAP of:

400M Run then
12 Push Press (135/95)
12 Pull Ups

Rest 1 minute

4 minute AMRAP of:

20 Kick Outs
10 Deadlift (135/95)

Rest 1 minute

4 min AMRAP of:

5 Power Clean (135/95)
12 Push Ups

2: For completion:

400M Run then 3 rounds of:
13 Pull Ups
8 Thrusters (135/95)

5 min cap

4 rounds for time of:

10 Toes to Bar
20 Kick Outs
10 Deadlifts (135/95)

5 min cap

6 rounds for time of:

3 Power Snatch (135/95)
2 Handstand Push Up

5 min cap

==

Right on time…

And the loads of the workouts have also increased, just as promised.  Plenty of good things to test out if you are playing with WOD 2, including heavy Thrusters and some Power Snatch action.  Please remember that you can scale all of the loads and what separates WOD 1 and WOD 2 are skill.  You cannot mix and match, but as a general rule, if you have to ask what a movement is, then you probably shouldn’t be doing it.  We are in full swing here at week 2 of 7 and I am going to ask that you start getting excited.  Plenty of testing coming your way at the end of October.

Keep getting sharp,

CG

==

08 Sep
by: Published in WODs

Strength:  35 mins to find:

3RM Back Squat

and

3RM Hang Power Clean

or

3RM Power Clean

1: 2 min AMRAP of:

15 Cal Row
Wall Ball AMRAP

2 min AMRAP of:

15 Cal Row
Kick Out AMRAP

2 min AMRAP of:

15 Cal Row
Pull Up AMRAP

No rest between AMRAPs

2: 2 min AMRAP of:

25 Cal Row
Wall Balls (20/14) AMRAP

2 min AMRAP of:

25 Cal Row
Toes to Bar AMRAP

2 min AMRAP of:

25 Cal Row
Chest to Bar Pull Up AMRAP

No rest between AMRAPs

==

Did you miss me?…

Now that we are all on the same page let’s move on.  This of course is an exception to everyone who will be coming in consistently, so please pass on the message.  I have missed  you as well and with one week behind us of our new programming, things are definitely looking up.  My favor to ask of all of you is to fall in love with Thrusters and Burpees.  You are going to be seeing a lot of those movements for a long time…hooray for strength!  In the mean time stay on top of your mobility because this PR roller coaster has only just started.

Good things coming your way,

CG

==

 

07 Sep
by: Published in WODs

Team WOD: EMOTM for 15 minutes:

8 Wall Balls
4/1 Cal Row
2 Burpees

Teams can start off at any number of reps that they wish and they go up by 1 every minute.

Both people can work at the same time

==

Remember this guy from last weekend?  Only shorter…but worse.

Read this entire thing!  The blue prints until the Opens (either February or March)…

  • We are going to be on an 8-week strength program that will rotate like this:
    • Twice a week we will test max efforts (Mondays and Wednesdays)
    • Once a week we will have speed work in the lifts we have tested (Fridays)
    • Every 7 weeks, we will have  a week off from weightlifting and we will test benchmarks.  All of the big ones.
      • End of October = SPOOKY
  • We will continue to have Gymnastics Strength (surprise!!!) on Tuesdays and Thursdays
  • The weekend workouts will still kick ass (Saturday and Sunday…just in case you were confused)

Based on your membership styles, the following are the recommendations to maximize your time at the gym:

  • If you are coming 2x/week:
    • Looking for more strength:  Monday and Friday
    • Looking for more endurance:  Tuesday and Thursday
    • A little bit of both:  Monday and Thursday
  • If you are coming 3x/week:
    • Looking for more strength:  Monday / Wednesday / Friday
    • Looking for more endurance:  Monday / Tuesday / Thursday
    • Best of both worlds:  Monday / Tuesday / Friday
  • If you are an unlimited member:
    • Your schedule should be:  M-T-W-Rest Day-F.
    • Tuesday and Thursday will be very similar and you may want to rotate them based on the GS
    • I know all of you are coming 5x/week anyway and that will work just fine as well
  • If you are doing Justin’s Strength classes:
    • Come on Tuesday or Thursday and Friday based on your membership

Please note that this is a very full schedule and because we are working Barbell Strength and Speed work on M-W-F, the workouts will have to be shorter (an hour is only so long).  Keep in mind that proper mobility, sleep, and diet will be paramount to succeeding.

If you have any questions about the programming please e-mail me at gino@reebokcrossfitbackbay.com.  I am pumped to have you guys get into some serious weightlifting.  You guys have been eternally patient and have gathered a boatload of skills and strength that will ensure that you keep PRing all the way until next year!

This will be the same post all week to make sure everyone gets it.  But I do have a surprise from Eugene Mann that will keep you guys plenty busy outside of the gym.

Hope you enjoyed the week,

CG

==

06 Sep
by: Published in WODs

Team WOD:  Team “Hotshots 19″:  6 rounds for time of:

30 Air Squats
19 Power Clean (135/95)
7 Deadhang Pull Ups
400M Run

One person does one round, then the next person does the other.  Both people have to do every run.

==

The 19…

Click to learn

Click to donate

RIP Heroes,

CG

Read this entire thing!  The blue prints until the Opens (either February or March)…

  • We are going to be on an 8-week strength program that will rotate like this:
    • Twice a week we will test max efforts (Mondays and Wednesdays)
    • Once a week we will have speed work in the lifts we have tested (Fridays)
    • Every 7 weeks, we will have  a week off from weightlifting and we will test benchmarks.  All of the big ones.
      • End of October = SPOOKY
  • We will continue to have Gymnastics Strength (surprise!!!) on Tuesdays and Thursdays
  • The weekend workouts will still kick ass (Saturday and Sunday…just in case you were confused)

Based on your membership styles, the following are the recommendations to maximize your time at the gym:

  • If you are coming 2x/week:
    • Looking for more strength:  Monday and Friday
    • Looking for more endurance:  Tuesday and Thursday
    • A little bit of both:  Monday and Thursday
  • If you are coming 3x/week:
    • Looking for more strength:  Monday / Wednesday / Friday
    • Looking for more endurance:  Monday / Tuesday / Thursday
    • Best of both worlds:  Monday / Tuesday / Friday
  • If you are an unlimited member:
    • Your schedule should be:  M-T-W-Rest Day-F.
    • Tuesday and Thursday will be very similar and you may want to rotate them based on the GS
    • I know all of you are coming 5x/week anyway and that will work just fine as well
  • If you are doing Justin’s Strength classes:
    • Come on Tuesday or Thursday and Friday based on your membership

Please note that this is a very full schedule and because we are working Barbell Strength and Speed work on M-W-F, the workouts will have to be shorter (an hour is only so long).  Keep in mind that proper mobility, sleep, and diet will be paramount to succeeding.

If you have any questions about the programming please e-mail me at gino@reebokcrossfitbackbay.com.  I am pumped to have you guys get into some serious weightlifting.  You guys have been eternally patient and have gathered a boatload of skills and strength that will ensure that you keep PRing all the way until next year!

This will be the same post all week to make sure everyone gets it.  But I do have a surprise from Eugene Mann that will keep you guys plenty busy outside of the gym.

Enjoy the week,

CG

==

Anton Schwartz liked this post
05 Sep
by: Published in WODs

Strength:  35 minutes to find:

5RM Push Press

or

5RM Split Jerk

and

5RM Shoulder Press

1: 5 min AMRAP of:

1000M Row
Pull Up AMRAP

2: For time:

750M Row
30 Burpees
30 Pull Ups

5 min cap

==

Form separates those who will Push Press and those who will Split Jerk.  Enjoy the absolute sprint.

Read this entire thing!  The blue prints until the Opens (either February or March)…

  • We are going to be on an 8-week strength program that will rotate like this:
    • Twice a week we will test max efforts (Mondays and Wednesdays)
    • Once a week we will have speed work in the lifts we have tested (Fridays)
    • Every 7 weeks, we will have  a week off from weightlifting and we will test benchmarks.  All of the big ones.
      • End of October = SPOOKY
  • We will continue to have Gymnastics Strength (surprise!!!) on Tuesdays and Thursdays
  • The weekend workouts will still kick ass (Saturday and Sunday…just in case you were confused)

Based on your membership styles, the following are the recommendations to maximize your time at the gym:

  • If you are coming 2x/week:
    • Looking for more strength:  Monday and Friday
    • Looking for more endurance:  Tuesday and Thursday
    • A little bit of both:  Monday and Thursday
  • If you are coming 3x/week:
    • Looking for more strength:  Monday / Wednesday / Friday
    • Looking for more endurance:  Monday / Tuesday / Thursday
    • Best of both worlds:  Monday / Tuesday / Friday
  • If you are an unlimited member:
    • Your schedule should be:  M-T-W-Rest Day-F.
    • Tuesday and Thursday will be very similar and you may want to rotate them based on the GS
    • I know all of you are coming 5x/week anyway and that will work just fine as well
  • If you are doing Justin’s Strength classes:
    • Come on Tuesday or Thursday and Friday based on your membership

Please note that this is a very full schedule and because we are working Barbell Strength and Speed work on M-W-F, the workouts will have to be shorter (an hour is only so long).  Keep in mind that proper mobility, sleep, and diet will be paramount to succeeding.

If you have any questions about the programming please e-mail me at gino@reebokcrossfitbackbay.com.  I am pumped to have you guys get into some serious weightlifting.  You guys have been eternally patient and have gathered a boatload of skills and strength that will ensure that you keep PRing all the way until next year!

This will be the same post all week to make sure everyone gets it.  But I do have a surprise from Eugene Mann that will keep you guys plenty busy outside of the gym.

Enjoy the week,

CG

==

04 Sep
by: Published in WODs

GS: 10 min AMRAP of:

30 second Tripod or Crow Hold
30 second Pistols one leg
30 seconds of Pistols other leg
30 second L-sit Hold (do from racks at box 2…scale by tucking in)

1: For max reps:

4 minute AMRAP of:

6 Hang Power Clean (95/65)
7 Burpees

Rest 1 minute

4 minute AMRAP of:

12 Wall Balls
9 Pull Ups

Rest 1 minute

4 minute AMRAP of:

15 Deadlifts (95/65)
20 Air Squats

2: For completion:

5 rounds of:

6 Hang Power Snatch (95/65)
7 Burpees

5 min cap

This:

42 Wall Balls (20/14)
21 Pull Ups
30 Wall Balls (20/14)
15 Pull Ups

5 min cap

2 rounds of:

25 Deadlift (95/65)
20 Toes to Bar

5 min cap

==

Yesterday was the first day we tried these workouts and they were nothing short of amazingly difficult.  I hope you guys enjoy them because we will not be letting our foot of the gas any time soon.  By the time the Opens show up, everyone of you is going to be a power house.

Read this entire thing!  The blue prints until the Opens (either February or March)…

  • We are going to be on an 8-week strength program that will rotate like this:
    • Twice a week we will test max efforts (Mondays and Wednesdays)
    • Once a week we will have speed work in the lifts we have tested (Fridays)
    • Every 7 weeks, we will have  a week off from weightlifting and we will test benchmarks.  All of the big ones.
      • End of October = SPOOKY
  • We will continue to have Gymnastics Strength (surprise!!!) on Tuesdays and Thursdays
  • The weekend workouts will still kick ass (Saturday and Sunday…just in case you were confused)

Based on your membership styles, the following are the recommendations to maximize your time at the gym:

  • If you are coming 2x/week:
    • Looking for more strength:  Monday and Friday
    • Looking for more endurance:  Tuesday and Thursday
    • A little bit of both:  Monday and Thursday
  • If you are coming 3x/week:
    • Looking for more strength:  Monday / Wednesday / Friday
    • Looking for more endurance:  Monday / Tuesday / Thursday
    • Best of both worlds:  Monday / Tuesday / Friday
  • If you are an unlimited member:
    • Your schedule should be:  M-T-W-Rest Day-F.
    • Tuesday and Thursday will be very similar and you may want to rotate them based on the GS
    • I know all of you are coming 5x/week anyway and that will work just fine as well
  • If you are doing Justin’s Strength classes:
    • Come on Tuesday or Thursday and Friday based on your membership

Please note that this is a very full schedule and because we are working Barbell Strength and Speed work on M-W-F, the workouts will have to be shorter (an hour is only so long).  Keep in mind that proper mobility, sleep, and diet will be paramount to succeeding.

If you have any questions about the programming please e-mail me at gino@reebokcrossfitbackbay.com.  I am pumped to have you guys get into some serious weightlifting.  You guys have been eternally patient and have gathered a boatload of skills and strength that will ensure that you keep PRing all the way until next year!

This will be the same post all week to make sure everyone gets it.  But I do have a surprise from Eugene Mann that will keep you guys plenty busy outside of the gym.

Enjoy the week,

CG

==

03 Sep
by: Published in WODs

Strength:  35 mins to find:

5RM Back Squat

5 RM Hang Power Clean

or

5 RM Power Clean

1: 1:30 min AMRAP of:

Wall Balls (14/10)

1:30 min AMRAP of:

Burpees

Rest 1 minute

For time:

The number of Wall Ball reps and the number of Burpees you just performed.

2: 1:30 min AMRAP of:

Wall Balls (20/14)

1:30 min AMRAP of:

Burpees

Rest 1 minute

For time:

The number of Wall Ball reps and the number of Burpees you just performed.

==

Form over everything!  PLEASE POST CORRECTLY ON WODIFY!!!!!!  You are doing EITHER a HANG POWER CLEAN or a POWER CLEAN!!!!

Read this entire thing!  The blue prints until the Opens (either February or March)…

  • We are going to be on an 8-week strength program that will rotate like this:
    • Twice a week we will test max efforts (Mondays and Wednesdays)
    • Once a week we will have speed work in the lifts we have tested (Fridays)
    • Every 7 weeks, we will have  a week off from weightlifting and we will test benchmarks.  All of the big ones.
      • End of October = SPOOKY
  • We will continue to have Gymnastics Strength (surprise!!!) on Tuesdays and Thursdays
  • The weekend workouts will still kick ass (Saturday and Sunday…just in case you were confused)

Based on your membership styles, the following are the recommendations to maximize your time at the gym:

  • If you are coming 2x/week:
    • Looking for more strength:  Monday and Friday
    • Looking for more endurance:  Tuesday and Thursday
    • A little bit of both:  Monday and Thursday
  • If you are coming 3x/week:
    • Looking for more strength:  Monday / Wednesday / Friday
    • Looking for more endurance:  Monday / Tuesday / Thursday
    • Best of both worlds:  Monday / Tuesday / Friday
  • If you are an unlimited member:
    • Your schedule should be:  M-T-W-Rest Day-F.
    • Tuesday and Thursday will be very similar and you may want to rotate them based on the GS
    • I know all of you are coming 5x/week anyway and that will work just fine as well
  • If you are doing Justin’s Strength classes:
    • Come on Tuesday or Thursday and Friday based on your membership

Please note that this is a very full schedule and because we are working Barbell Strength and Speed work on M-W-F, the workouts will have to be shorter (an hour is only so long).  Keep in mind that proper mobility, sleep, and diet will be paramount to succeeding.

If you have any questions about the programming please e-mail me at gino@reebokcrossfitbackbay.com.  I am pumped to have you guys get into some serious weightlifting.  You guys have been eternally patient and have gathered a boatload of skills and strength that will ensure that you keep PRing all the way until next year!

This will be the same post all week to make sure everyone gets it.  But I do have a surprise from Eugene Mann that will keep you guys plenty busy outside of the gym.

Enjoy the week,

CG

==

02 Sep
by: Published in WODs

GS:  12 min AMRAP of:

60 second High Plank (every 10 seconds perform 1 Push Up)
60 second Front Raises (with plates)
60 second Band Pull Aparts

1: For max reps:

4 min AMRAP of:

10 Front Squats (95/65)
10 Burpees

Rest 1 minute

4 min AMRAP of:

10 Push Press (95/65)
10 Cal Row

Rest 1 minute

4 min AMRAP of:

15 Thrusters (95/65)
15 Kick Outs

2: For completion:

3 rounds for time of:

12 Thrusters (95/65)
15 Burpees

5 minute cap

3 rounds for time of:

15 Front Squats (95/65)
15 Cal Row

5 min cap

For time:

60 Push Press (95/65)

Every time you break up a set = 15 Kick Outs

5 min cap

 

==

Read this entire thing!  The blue prints until the Opens (either February or March)…

  • We are going to be on an 8-week strength program that will rotate like this:
    • Twice a week we will test max efforts (Mondays and Wednesdays)
    • Once a week we will have speed work in the lifts we have tested (Fridays)
    • Every 7 weeks, we will have  a week off from weightlifting and we will test benchmarks.  All of the big ones.
      • End of October = SPOOKY
  • We will continue to have Gymnastics Strength (surprise!!!) on Tuesdays and Thursdays
  • The weekend workouts will still kick ass (Saturday and Sunday…just in case you were confused)

Based on your membership styles, the following are the recommendations to maximize your time at the gym:

  • If you are coming 2x/week:
    • Looking for more strength:  Monday and Friday
    • Looking for more endurance:  Tuesday and Thursday
    • A little bit of both:  Monday and Thursday
  • If you are coming 3x/week:
    • Looking for more strength:  Monday / Wednesday / Friday
    • Looking for more endurance:  Monday / Tuesday / Thursday
    • Best of both worlds:  Monday / Tuesday / Friday
  • If you are an unlimited member:
    • Your schedule should be:  M-T-W-Rest Day-F.
    • Tuesday and Thursday will be very similar and you may want to rotate them based on the GS
    • I know all of you are coming 5x/week anyway and that will work just fine as well
  • If you are doing Justin’s Strength classes:
    • Come on Tuesday or Thursday and Friday based on your membership

Please note that this is a very full schedule and because we are working Barbell Strength and Speed work on M-W-F, the workouts will have to be shorter (an hour is only so long).  Keep in mind that proper mobility, sleep, and diet will be paramount to succeeding.

If you have any questions about the programming please e-mail me at gino@reebokcrossfitbackbay.com.  I am pumped to have you guys get into some serious weightlifting.  You guys have been eternally patient and have gathered a boatload of skills and strength that will ensure that you keep PRing all the way until next year!

This will be the same post all week to make sure everyone gets it.  But I do have a surprise from Eugene Mann that will keep you guys plenty busy outside of the gym.

Enjoy the week,

CG

==

01 Sep
by: Published in WODs

WOD:  Brenton:  5 rounds for time:

100M Bear Crawl
100M  Broad Jump 

Perform 3 Burpees after every 5 Broad Jumps

==

From the CrossFit.com website…

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

RIP Hero,

CG

==

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