WODs Blog
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

==

31 Aug
by: Published in WODs

Team WOD: EMOTM for 30 minutes:

16 Wall Balls (any load)
13/8 Cal Row
15 Burpees

Both partners can work at the same time

If you do not finish the work in one minute, rest for one minute, then start the following minute.

==

Instructions…

If you want to insure that you get the most out of your workouts here at Reebok CrossFit Back Bay, please stay tuned to the blog.  This whole week will provide and insight as to how the next five months are going to work.  It’s going to be important/awesome that you read it and follow it.

Good stuff coming ahead,

CG

==

30 Aug
by: Published in WODs

Team WOD L1: 2 min AMRAP of:

Thrusters

Rest 1 minute

Broken up anyhow

Starts at 85/55 and adds 10/10 total lbs. after every round

Keep going until you can no longer make perform a thruster or 6 rounds

Team WOD L2: 2 min AMRAP of:

Thrusters

Rest 1 minute

Broken up anyhow

Starts at 135/85 and adds 20/10 total lbs. after every round.

Keep going until you can no longer make perform a thruster or 6 rounds

==

The end of the greatest hits…

August was such a fantastic month!  A lot of you got through many  of these beastly workouts like absolute champs the entire month and this was a great way to close out the summer.  Going forward, the strength cycles will start this Wednesday since the gym is closed on Monday.  The GS will not be going away for good, but merely getting some company.  Please keep reading the blogs to make sure you are in tuned with what the expectations and intentions are for the strength cycles.  If you were here last year, (Front Squat Friday anyone?) then you will not recognize the strength programming as it will be completely different.

Stay tuned,

CG

==

Curt Mccray, Molly Brady liked this post
29 Aug
by: Published in WODs

GS L1: 10 min AMRAP of:

20 second Rope Hold (no legs)
30 second Handstand Hold
10 Pistols with plate for balance (5 each leg)
30 Superman Hold

GS L2: 10 min AMRAP of:

1 Rope Climb (with legs)
3 Handstand Push Up with a deficit10 Pistols (5 each leg)
30 second Superman Hold

WOD L1: June Baseline 2012:

800M Medball Run (14/10)
21 Burpee Wall Balls (14/10)
400M Medball Run (14/10)
15 Burpee Wall Balls (14/10)
200M Medball Run (14/10)
9 Burpee Wall Balls (14/10)

WOD L2: June Baseline 2012:

800M Medball Run (20/14)
21 Burpee Wall Balls (20/14)
400M Medball Run (20/14)
15 Burpee Wall Balls (20/14)
200M Medball Run (20/14)
9 Burpee Wall Balls (20/14)

==

Did you think I’d forget?…

If you haven’t experienced this workout…welcome.  If you have gone through this…welcome back.  I checked the weather so there is no salvation there either.  If you enjoyed the remixed version of

Megan Barrows liked this post
28 Aug
by: Published in WODs

GS L1: 10 min AMRAP of:

4 Push Press
4 Front Squats
4 Thrusters
40 second Tripod or Crow Hold

GS L2: 10 min AMRAP of:

4 Power Snatch
4 Overhead Squats
4 Squat Snatch
40 second Tripod or Crow Hold

WOD L1:  Fran:  21-15-9 reps of:

Thrusters (95/65)
Pull Ups

WOD L2:  Amanda:  9-7-5 reps of:

Squat Snatch (135/95)
Muscle Ups

==

I deduce…

  1. You guys are good at guessing birthdays.
  2. You guys don’t like sprint rowing (definitely noted ;)).
  3. Some of you guys want to do both WODs today, but alas, you cannot.
  4. Today is going to be colossal.

Make it happen,

CG

==

 

 

 

27 Aug
by: Published in WODs

364 days to go…

GS L1: 15 min AMRAP of:

15 second Rope Hold (no legs)
1 Skin the Cat
15 second Rope Hold (no legs)
1 Skin the Cat
30 second Superman Hold
30 second Hollow Hold

GS L2: 15 min AMRAP of:

1 Rope Climb (with legs)
1 Skin the Cat
1 Rope Climb (with legs)
1 Skin the Cat
30 second Superman Hold
30 second Hollow Hold

WOD L1: 5 rounds for max distance:

25 second Row AMMAP

135M/100M minimum

20 Burpee penalty for not reaching the minimum distance

2:30 minutes between efforts

Lowest number of meters = score

WOD L2: 5 rounds for max distance:

25 second Row AMMAP

150M/119M minimum

20 Burpee penalty for not reaching the minimum distance

2:30 minutes between efforts

Lowest number of meters = score

==

It was my birthday yesterday…

I would not submit myself to many of the workouts you guys perform here at Reebok CrossFit Back Bay…too hard (not for me).  But this one!!!  This one!!!  THIS ONE!!! is actually no different.  I tried three rounds as it is written and the highest number of meters I managed to get was 153 meters.  Starting from a complete stop I managed to row at a pace of 1:23 to make that make that number.  It may not appear like this is a hard workout, but 100 Burpees aren’t that hard either.

So no worries,

CG

==

26 Aug
by: Published in WODs

HAPPY ACTUAL BIRTHDAY TO ME!!!!!!

GS: 12 min AMRAP of:

30 second High Plank Hold
30 second Side Plank Hold
30 second Reverse Push Up Hold
30 second Side Plank Hold

WOD L1: For total time:

5 rounds of:

5 Thrusters (75/55)
5 Burpees

4 rounds for time of:

4 Thrusters (75/55)
4 Burpees

3 rounds of:

3 Thrusters (75/55)
3 Burpees

WOD L2: For total time:

5 rounds of:

5 Thrusters (95/65)
5 Burpees

4 rounds for time of:

4 Thrusters (95/65)
4 Burpees

3 rounds of:

3 Thrusters (95/65)
3 Burpees

==

I look good…

Besides stating obvious things, let’s also talk about the workout.  We did a similar version of this early last year, except harder.  This WOD was toned down to insure that 50 Burpees and 50 Thrusters could be done without losing out on how happy you are to be doing them (you know, like too much of a good thing…).  This should be an absolute sprint of a workout, which will allow you all to give me one heck of a birthday present:  To finally do some Post-WOD Mobility!

You are welcome for my birthday,

CG

==

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