WODs Blog
20 Aug
by: Published in Apres Crossfit, WODs

Hey Athletes, Superheroes, Heroine, and SuperVillians…

So a reporter interviewed a successful entrepreneur named Joel Seanoa and the reporter asked Joel, who were your role models growing up, or who were the superheroes you looked up to as a kid?  Joel shot the reporter a crooked look and said, “My parents were my role models.  My parents told me not to believe in the superheroes I saw on TV.  My parents always said Create your own Superhero!”


-Bern K. Prince





Boston Iron Athlete Lindy Barber






06 Aug
by: Published in Apres Crossfit, WODs

Hey Athletes,

Everyone in the community made Saturday a smashing success and probably one of the most fun days I have had at the gym….

Click here to see all the pics.  Big shout to Chris and GameFace Media


#ninjaskills #hookgrip #whatdoespvcstandfor???


#letsgoLemoine!!!!! #TeamJessa #BostonIron


#Whatsthewodagain???? #someonegetDalyakillcliff




#burgersandbarbells #america

#burgersandbarbells #america

The Bear #bearsispimpstoo

The Bear #bearsispimpstoo





Like Father Like Son

Like Father Like Son

29 Jul
by: Published in Apres Crossfit, WODs

Hey Everybody,

This the exact schedule for Saturday August 2nd, 2014.   We will have classes at 209 Columbus Ave, 8am, 9am, 10am, 11am, 12noon, and 1pm.   If classes fill up show up anyways we wont cap classes that day.  We will have computers so people can donate to PR for Pat.  Chris Daly had an awesome idea of donating 5o cents for every rep that you do.  For those who don’t  remember the WOD it’s…

20 minute AMRAP

6 Power Cleans 185/135

12 Burpees

14  Toes to Bar

3 Wall Climbs


We encourage you to workout then whatever you do come back to 209 Columbus Ave and cheer on, support, and watch some really special athletes attack the same WOD.  One of those athletes is  Spencer Hendel.  This is Spencer’s resume….

Boston Iron Athlete

2014 Reebok CrossFit North East Regional Individual – 4th place
2013 Reebok CrossFit North East Regional Individual – 4th place
2012 Reebok CrossFit Games – 13th place
2011 Reebok CrossFit Games – 9th place
2010 Reebok CrossFit Games – 17th place
2009 Reebok CrossFit Games – 12th place

USAW/CrossFit Olympic Lifting Competition (105kg weight class) – 2nd place
2011 UFC/CrossFit Team Expo – 3rd place
2011 NE Weightlifting LWC – 1st place


If you new to the gym or you have been a member since we started, come by, bring friends, donate, donate, donate, and hang out.  We will have snacks and drinks (Big Thanks to Vita Coco for donating 50 boxes of Coconut water).

At 4pm on the nose (Horigan, we are done yet) everyone will bang a quick left out of the gym and a restaurant called The Precinct on 154 Berkeley St.  They have been nice enough to lets us hang out at their outdoor Patio.

If it seems like we are going overboard and you have never had anyone in your life touched by cancer then you are one of the lucky ones and I hope that you never have anyone in your life affected by that ugly disease.  If you do know someone your life affected by the disease you know that we are not going overboard and that on August 2nd we plan on celebrating life.  If anyone has any questions, wants to help out in any way, or wants to donate more food, drink, or prizes for Saturday August 2nd please email me at Bern@reebokcrossfitbackbay.com

-Bern K. Prince

Spencer Hendel

“Stop making a big deal out of the little things because we got big deals and we got little things.” Beyonce



24 Jul
by: Published in Apres Crossfit, WODs

Hey Athletes, Friends, Survivors,


On Saturday August 2nd, Jessa Lemoine is one of the many amazing athletes working out at 2pm at 209 Columbus Ave.  We encourage everyone to come by, bring family and friends, and cheer on Jessa as she attacks a workout for our friend Pat Padgett. If you haven’t seen Jessa workout these are her credentials….Jessa is a 3 time regional athlete, 2012 Games Athlete, and Boston Iron Athlete.


August 2nd is going to be the day we raise money for Pat but there is something you can do for him right now to lift his spirits.  One of the few exercises Pat can do currently is Pushups. #PushupsforPat ( Its 2014 so everything is a hash tag.  Hey Dahne #loosechange #basicbiddys) is a way to support him and it doesn’t cost money, just email pics and videos of you doing pushups for Pat and send it to this link.

-Bern K. Prince




17 Jul
by: Published in Apres Crossfit, WODs

Hey Athletes, Fighters, and Survivors…..







Please remember to show up to the gym, Saturday August 2nd, as we all throwdown as a gym and community and do a WOD called PR for Pat.


As for this Friday July 18th, it’s Jacky Goode’s Birthday (holla at your boy) and the WOD this Friday at 7pm at 209 Columbus Ave will be….

Rogers Nelson”

 20 min AMRAP:

2 power cleans (225/135)

4 bar facing burpees


8 box jumps (30/24)

-Bern K. Prince

“If I stop now it’s going to hurt forever, If I keep going it’s only going to hurt a minute.”  -Mat Fraser





Yony Bengtson liked this post
09 Jul
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, and Crossfitters…..


On August 2nd, 2014, we will be doing a special WOD for one my piers, a Crossfit Coach, a fellow athlete who I have competed against in competitions, and a friend.  His name is Pat Padgett and this is his story……


About 3 years ago, I started feeling a pain on my tongue. It seemed to be a canker sore, but it never went away. I eventually go it checked out by my doctor, but no one really knew what it was. It got biopsied under local anesthetic, which basically meant they gave my lidocaine and cut away a percentage of my tongue to run tests. The results came back as dysplasia cells, which is a medical term for “abnormal looking cells/growth”. 

Shortly after I received the results, I went and saw a surgeon to explore my options. The doctor wanted to treat it as a cancerous growth, so we went in a cut out about 25% of my tongue.

The recovery from this surgery was worse than any pain I could ever describe to anyone…Ever. I couldn’t talk. I couldn’t eat. I couldn’t even open my mouth for about 7 days. It hurt so much to swallow; I was scared to take my pain medication. In two and a half weeks, I lost about 30lbs due to the pain of swallowing and when I did eat, everything was liquefied in a blender. (Burrito milk shakes anyone?)

Throughout the entire surgery and recovery, I was trying to get ready for the 2012 Crossfit Games Northeast Regionals, as I had qualified as an individual competitor that year. I think that keeping my eyes set on my goals and training helped me through the recovery process. I was able to maintain most of my strength and 3 weeks after surgery I competed in the regionals, finishing somewhere in the middle of the pack. At this point in time, the outlook seemed positive.

I continued regular checkups with my doctor and had a clean bill of health with only minor complications……Up until about 7 months ago. 

One morning, I woke up feeling like I had pulled a muscle in my neck. I had an appointment with the doctor that week so I told him about it. He examined me and he told me that I had nothing to worry and it was most likely a pulled muscle. 

The pain never went away. The pain continued to progress, fluctuating day to day, sometimes minute to minute. On bad days the pain was as high as 8 out of 10, on a good day it was a 4 out of 10. Everything hurt. It hurt to talk. It hurt to yawn. It hurt to chew. It hurt to swallow – swallow anything food, water, saliva. Sneezing struck fear into my heart as it would hurt so bad I would take a knee or pull my car over so I didn’t crash.

The pain is in my neck, my mouth and tongue area, it radiates to the back of my head, in my ear like an ear infection, and behind my right eye. Even through all of the discomfort, I have tried to live my life as normally as possible. Still working full time and trying to maintain my fitness as I was on Crossfit Southie’s team for the 2014 Crossfit Games Northeast Regionals in May.

I had another surgery about 7 weeks ago in an attempt to fix this issues I have been having. The doctor removed my sublingual gland, some tissue and re-routed a salivary duct. It was a big time surgery, requiring general anesthetic, with about 3 weeks of recovery. Once again, it was hard to talk, eat and swallow. The doctors thought that something had happened during my surgery 2 years ago that was causing me all of this pain.

With all that surgery accomplished, it made the entire right side of my tongue numb to hot, cold, feeling, and taste. Nothing was fixed. Two weeks later my pain was worse than ever, so I went in and had a hematoma drained at the surgery site. That sucked. I felt relief for about two days then quickly realized all my pain from before the surgery had become worse than ever before.

Two weeks later, trying to give my best effort, I competed on Southie’s team and we placed 6th overall. It was a very welcomed distraction from everything that was going on with me at the time.

However nothing was solved. After going to the doctor and hospital twice a week for exams, second opinions, CT scans, PET scans, MRIs, and everything else under the sun, it was agreed that we had to go in and remove the mass below the floor of my mouth. The plan was to perform a level 1 neck dissection to remove pieces of the mass and run pathology tests while I was under the knife. If the tests came back clean, I would be patched up and be on my way…

Well they didn’t come back clean. It was found to be cancerous. This requires a much bigger procedure as well as a hundred days of chemotherapy and radiation treatment. 

The doctor brought me out of surgery to deliver the news and start the healing process to get ready for the future treatment. This was almost the worst case scenario. Throughout the last 7 months there hasn’t been one day when I haven’t been in pain. Not one morning that I wake up and it isn’t the first thing I think about or the last thing on my mind as I fall asleep. It has affected every aspect of my life. Occasionally, even waking me up from sleep, which I thought was my only relief.

I’m facing a long and tough road ahead. The next surgery will cause me to lose about 70% of my tongue along with lymph nodes and glands. I will recover in the ICU for 3 days unable to speak with a temporary tracheotomy. I’ll need therapy to learn how to talk again as well as swallow. I’ll be on a feeding tube for an unknown amount of time. When I am strong enough, I will begin chemotherapy and radiation treatment. 

So far I have not been broken by the situation and with each day I find something positive to focus on. I have a long fight ahead of me. I gather some strength from within and the rest from my friends and family. Your strength makes me strong. Please help me in this fight.


   We all know someone and love someone affected by cancer.  We all know how hard the fight against cancer is.  We as a staff, as fellow coaches, and as friends are asking you to help Pat in this fight.

Click on PR for Pat for more details on Pat’s story.   There will be more posts in the next couple of weeks on the WOD and the athletes that will be at the gym August 2nd.

-Bern K. Prince

“Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.”
-Mark Devine, “The Way of the Seal.”


27 Jun
by: Published in Apres Crossfit, WODs

Hey Athletes and Fighters,







Tonight at 8pm Office to Octagon is having there 2nd annual Charity MMa event.  Tickets are still available and many people from the gym will be in attendance.

-Bern K. Prince


“If you’re looking for someone to save, trying looking in the mirror.” DJ

Omer Korkmaz liked this post
21 Jun
by: Published in WODs

Team WOD 1: For time:

21 Thrusters (75/55)
21 Pull Ups (each)

30 Hang Power Snatch (95/65)

15 Thrusters (75/55)
15 Pull Ups (each)

30 Power Clean and Push Press (95/65)

9 Thrusters (75/55)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65)
9 Pull Ups (each)


Have you done the survey yet?…

If so, congratulations! You have had a very productive and balanced weekend. If you haven’t been capable of answering ALL 6 of those questions, you should have had an absolute blast of a weekend! So much so, that maybe you should slow it down a bit and relax. Relax and answer the survey.

We want to hear about how much you like me,



20 Jun
by: Published in WODs

Team WOD 1: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/16)
70 Walking Lunge Steps
70 Knees to Elbows
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders or 100 Kick Outs

WOD 2: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/16)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders


Happy Saturday…

I heard a few of you really, really enjoyed the run. Maybe we should pull it into the normal repertoire. Like a once a week thing maybe!? Anyway, please note that there is a team version of this workout and an individual version! The filthy fifty is way too easy to break up as it is. In fact, Chris Spealler does it in 13:13…

Can’t be that bad,




19 Jun
by: Published in WODs

WOD: EMOTM for 24 minutes:


6 Russian KBS (24/16)
6 Goblet Squats (24/16)


6 KB Lunges (3 each leg) (24/16)
6 KB Press (3 each arm) (24/16)==


Survey much…

Check your emails people! You have been sent a 6 question survey about your experience at the gym , what you enjoy and what you would like to see more / improved. Remember that the squeaky wheel gets the grease and your opinion matters! We have had over 100 people answer the survey and there are still plenty more of you whose answers we await.

If only the subjunctive were that easy,




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