WODs Blog
15 Apr

Hey Athletes, Visionaries, Runners, and Bostonians,

 

All runners involved with RCFBB, please email me your name and BIB number (Bern@reebokcrossfitbackbay.com) so I can post it for all of the community to keep track and see how you are doing.   We want to support you as much as we can.  We need to support you as much as we can.   Marathon Monday, we encourage anyone one who can to meet at Cornwall’s located at 654 Beacon St. a block away from Fenway park at 9am.

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10 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

This Friday at 209 Columbus Ave at 7pm will be…..

Mike “Dork” Kennedy

33 Front Squats (185, 125#)
15 Burpees
33 Deadlifts (185, 125#)
15 Burpees
33 Kettlebell Swings (70, 53#)
15 Burpees

Post Scores to Comments.

Michael Kennedy was a Boston Firefighter who lost his life on March 26 on duty. He was a huge part of the CrossFit community as a coach and athlete, and he along with Lt. Edward Walsh are in our thoughts and prayers. The workout today is dedicated to them.

 

 

We will WOD  from 7pm to 8pm and from 8pm to 9pm we will hang out.  From there we would like to walk in unison, and say hello to the firehouses in the area (there are 2 within a .5 mile radius).  One thing I have noticed on the news and social media that we come together in the tragedies (as we should) but what about the modern heroes?  Our very own member, Ed Dzialo, is a firefighter and when all people flee from danger, Eddie and his crew run towards it because that';s not only what’s right but that’s what he’s been trained to do.  We have members and friends, that are doctors, nurses, and military that save lives so Friday will be a celebration of not only Crossfit but life (hey Justin, IT’S A CELEBRATION!).  We encourage all firefighters and first responders that Crossfit to come by and WOD and hang out.

-Bern K. Prince

 

 

09 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

One of long time members is involved with an awesome organization called the Best Buddies Challenge.  I  will let her explain in her own words…..

Here’s the bit on the Best Buddies Challenge.  Thanks for your support!
Last spring our friend Brian Murphy was in the midst of training for the Best Buddies Challenge, a 100 mile Bike Ride in support of Best Buddies International, a non-profit dedicated to enhancing the lives of people with intellectual disabilities, a cause he deeply believed in.   Before Brian could complete the challenge, he passed away suddenly.  Brian’s passing was shocking and devastating to us all.  It’s hard to lose a friend, but Brian was one of the best – kind, warm, and generous.  
 
We instantly knew we needed to carry on Brian’s tradition and support Best Buddies by riding in the challenge the following year.  So we formed a team, Miles for Murph and with little bike riding experience, we prepare to ride in the 2014 Best Buddies Challenge. We ride to support those with intellectual disabilities, and we ride in memory of our friend Bran.  
 
If you’d like to support this great cause, the link to the page is below.   
Thanks for your support!
-Bern K. prince
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Reebok CrossFit Back Bay liked this post
08 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

We Made It!!!!  Thanks to the success of the gym Reebok Crossfit BackBay is going Hollywood with most Coaches and Members landing TV and Film deals this week.  Angelo Gala will have a soap opera on ABC called The Bald and The Beautiful. Its a one man show (Why one man show? Have you met Angelo the guy is amazing, he can do everything).   Gino, AJ, Danielle Martin, and Erin Boyer will star in a Spanish Soap Opera (Ay Dios Mio!  That’s right Nate we are going international) about love, deception, and kettlebells called Dormir En El Extremo Sur  which loosely translated means Sleepless in the South End.  As for myself, Bern K. Prince, I will be in a feature film starring Mila Kunis, Natalie Portman, and Lisa Cole.  The film is about a former crossfit coach making the transition into a professional ballerina.  Black Swan Part 2 will be going straight to DVD and BluRay in 2019.

On a very very  serious note, all day Friday and Friday night we will be doing a WOD for the fallen firefighters Michael “Dork ” Kennedy Ladder Co. 15), 33, of Hyde Park, Ma, who was killed in the line of duty on March 26, 2014 while operating at Box 9-1579. Dork is survived by his father Paul Kennedy and his mother Kathy Crosby-Bell. Lieutenant Edward Walsh  is survived by his wife and three young children.   Gino will be posting on the blog later this week about the WOD we would like to invite any crossfiiter that is a firefighter from any gym and anywhere to come down and WOD.

 

 

 

-Bern K. Prince

 

“Be so good they can’t ignore you.”

 

27 Mar
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

 

Two of our members, Steve Cardillo and Ben Eischen are apart of an awesome organization called Minds Matter, which is a youth mentoring organization that they care deeply about.

WHEN:     Saturday, April 5, 2014, 8pm – 12pm
WHERE:  The Black Falcon Terminal in South Boston
WHAT:     An unforgettable evening featuring top shelf drinks all night, hors d’oeuvres, dancing, and a silent auction!
WHO:       You and 600 of Boston’s young professionals.
WHY:       A benefit for Minds Matter of Boston
 
Tickets are available at Ticketleap HERE, or through our event on Facebook
 
Bring your friends, family, significant others, and anyone else who’s up for a great evening.
The Spring Soiree is our #1 source of funding, so the more guests, the better!
 
The event is fully catered through donations from many local Boston restaurants and we receive support and sponsorships from nationally recognized brands such as Sam Adams, Ketel One Vodka, Blue Ribbon BBQ, and UBER among many others!
 
 
Some More Information about Minds Matter…
 
Today, it seems that a college education is more important than ever.  For some, attending a four year collegiate education is the forgone conclusion after completing high school.  For many high achieving students in the Boston area from low-income families, however, this is not always a realistic expectation.  Without the resources for tutoring, test preparation, study textbooks and other support, these students face an uphill battle to reach their highest academic potential in today’s competitive academic environment.
 
This is where Minds Matter comes in.  The Boston chapter of this national non-profit organization is dedicated to helping these talented and underprivileged students to reach their goals of attending a four year college.  We aim to help students who show initiative through a weekly mentoring program, aiding directly with developing academic skills and preparation for the college application process as well as answering the questions that come up for students navigating this complex time in their lives.  In addition, the program provides professional SAT classes and sends each student to a collegiate summer program every year.
 
Of course, such a comprehensive program requires a great deal of financial support for each student.  Each year, we provide the majority of the funding for this program through our annual Spring Soiree, which in Boston has become one of the largest charitable events aimed at our demographic.  This year over 600 young professionals, most of which in their twenties, will join together at the Black Falcon Terminal in South Boston.  
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Follow Minds Matter of Boston on Twitter @MindsMatterBOS, on Instagram @mindsmatterboston, and like us on Facebook!
 
24 Mar
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

We have 1 workout left and on Friday March 28th, at 7pm at 209 Columbus Ave Colin Gould will have the Boston Marathon tshirts.  We will also have details on the outing planned for the marathon.  This will also be the night where we get to cheer on all competitors.  If you haven’t not been to a Friday Comp class this is the night to come by, bring food, bring friends, and bring drinks and cheer on your class mates as they take on whatever 14.5 has to bring.

– Bern K. Prince

 

 

 

 

10 Mar

Hey Athletes and Visionaries,

 

 

 

 

04 Mar
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, and Runners,

The 118th running of The Boston Marathon will happen on  Monday April 21st, 2014.    To support all members and everyone running we will meet at Whiskey’s at 885 Boylston St. that morning.  Colin Gould, our amazing photographer, designer, and great friend of the gym made designed awesome Boston Strong T shirts last year for the gym and needs to know how many more shirts to print this year.  For more details on where to meet and details on the shirts please email me at bern@reebokcrossfitbackbay.com

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-Bern K. Prince

“You have to save who you are, not who you were.”  Beth

 

 

 

 

 

 

 

Nicole Quinlan liked this post
19 Feb
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

 

 

 

On Friday February 21st at 209 Columbus Ave at 7pm one of the WODs will be….

1.  “Barbell Hell”
With a 15 minute running clock…
2 Minutes of max rep Snatches
2 Minutes of max rep Thrusters
2 Minutes of max rep Power Clean
2 Minutes of max rep Front Squats
2 Minutes of max rep Back Squats
1 Minutes of max rep Snatches
1 Minutes of max rep Thrusters
1 Minutes of max rep Power Clean
1 Minutes of max rep Front Squats
1 Minutes of max rep Back Squats
Guys use 135#
Girls use 95#
Score is total reps completed.  You can rest anywhere except with the barbell on the ground.  The snatches and cleans must be touch and go.   If the barbell comes to rest at any point during the 15 minutes, you must complete 10 dead lifts before continuing (the penalty dead lift reps don’t count towards your total score). 

– Bern K. Prince

“If competiting motivates you to be the best athleteyou can become, do it.  Just be carefule not to let the outcome of the events determine whether or not you have successfully done so.  It is always against you.”

Miranda Oldroyd

 

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Megan Barrows liked this post
10 Feb
by: Published in WODs

GS: 10 min EMOTM of:

Odd: 10-12 Toes to Bar
Even: 10-12 Bounding Box Jumps

WOD 1: For time:

50 Wall Balls (20/14)
40 Sit Ups (20/14)
30 Kettlebell Swings (24/16)
20 Pull Ups

Every minute on the minute perform 4 Burpees

15 minute cap

WOD 2: For time:

50 Wall Balls (20/14)
50 Sit Ups (20/14)
50 Russian Kettlebell Swings (24/16)
50 Pull Ups

Every minute on the minute perform 4 Burpees

15 minute cap

==

The one about intermittent fasting…

If you have ever thought about IF, please check the following before you consider it:

Are you a woman?
Are you a woman who is pregnant / breastfeeding?
Are you a woman whose hormonal balance may be off / take birth control to control your hormones?
Are you a woman who is premenopausal or menopausal?
Are you currently experiencing a large amount of stress?

If you said “yes” to any of those than IF may not be for you.  Lab trials with rats have shown negative or non-benefical results for the female rats that were given temporary caloric restrictions.  So000000, sorry about that.

If you are a male with low levels of stress then intermittent fasting may be for you!  Caloric restriction for no more than 16 hours per day has shown to have some improvements in both health and fitness.  Please consider the following before you get started:

1)  You need to experiment.  You will only know how much this can benefit you if you try it, so start out small and see how it works.  If you like it, try and increase the time period or your food intake.
2)  IF is not a free pass to eat however you’d like.  If you don’t eat for 12 hours, munching on cake will pretty much undo any potential benefits.  Remember, this is about keeping your insulin levels low.
3)  This is to be done intermittently…not the norm.

Like always, experimentation is key.  Feel free to do some more research (or come to the 201 presentation next time! hahaha).  Good luck and keep track of your results!

Sorry about the late post,

CG

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