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15 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

As many of you the Opens are about 6 weeks away and the popular phrase is “Who’s ready for the Open?”  After the 99th time reading this I wonder, “Is the Open ready for us?”   Do they know what we went through as a gym to get this far??  How Boyer fought through injury after injury to help the team out, how Gino kept taping his knee to fight for his place in Canton, how before there was a WrightPerformance there was a kid from BC looking to help out and workout with any gym in the Boston area and by chance his mentor at BC had mentioned a gym opening in the Backbay and that it would be a great opportunity for him.  Do they know the story of Andrew, AJ, Cassaandra, Kaela, and Danielle who show up Friday nights to go thru brutal workouts with the only thought that each workout gets them closer to there goals. Before most people have had coffee, Berndan Ryan, Gopes, and Austin Reed have already worked out.   How one time Chris Daly’s workout one Sat was a ONE HOUR calorie row! I don’t have silly predictions and I don’t know who will be competing and who won’t but I know that our gym has metal.  People throw themselves, their bodies, their heart all into whatever workout is on the board.   In my best Denzel Washington voice, “Are we ready for Opens? No are the Opens ready for us?!”

On Friday at 7pm at 209 Columbus Ave on of the WODs will be….

 

BLACKBERRY MOLASSES

15 power cleans (155/105)

15 deficit HSPU

35 wall balls

-rest 5 min-

5 man makers (45/25)

15 cal row

20 plate burpees

25 power snatches (75/55)

-rest 5 min-

for time AFAP:

30 KBS (2/1.5)

25 pull ups

30 burpees

      After the workout we will have our 1st Social of 2014.  Some of you are new so how the social works is that you can come anytime from 7pm to 9 08pm and hang out.  Bring whatever and whoever you want.  After at 9 09pm we will go 52 seconds down the road to the Brahmin.  If you want more details email me at bern@reebokcrossfitbackbay.com

-Bern K. Prince

Maybe it’s hatred I spew, maybe it’s food for the spirit
Maybe it’s beautiful music I made for you to just cherish
” Eminem

Click this link  for an awesome video

 

 

09 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

On Friday January 10th, 2014 at 209 Columbus Ave at 7pm one of the competition WODS will be…

 

“Odins Raven”
For Time

50 Handstand Push Ups
40 Pistols
30 Toes to Bar
20 Hang Power Cleans
10 Muscle Ups

Rx: Hang Power Clean 185/125

-Bern K. Prince

 

“In life you have to the work in advance.” Tom Brady

 

Eric Costa liked this post
30 Dec
by: Published in WODs

WOD 1: For time:

650M Row
400M Run
650M Row
100 Double Unders
80 Wall Balls (20/14)
60 Burpees
40 Pull Ups
20 Box Jumps (24/20)
13 Thrusters (135/95)

WOD 2: For time:

2000M Row
13 Clean and Jerk (225/135)

Team WOD 1: Broken up anyhow:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
1513M Row

Team WOD 2: For time:

250 Double Unders
150 Burpees
150 Russian Kettlebell Swings (24/16)
1500M Row
13 Muscle Ups

==

So much decisioning…

First of all, decisioning is an actual word.  Second of all, today you can really have it your way.  Want to go solo?  Do it!  Want to go team?  Do it!  Not just that, but you have options within your options!  This end of the year special will surely have something for everyone.  See you guys all next year!!!

CHEERS!!!!!!!!!!!!!!!!,

CG

==

Hugo Neves liked this post
19 Dec
by: Published in WODs

Strength: 20 mins: Find your Deadlift breaking point:

Perform a 10 second AMRAP of Deadlifts at (135/95).

From there perform sets of 10 second AMRAP of Deadlifts at the heaviest weight you can manage while remaining no more than 2 reps away from your 135/95 score.

5 Pull Ups (if you went wide yesterday, go narrow today)
10 Table Top Extensions

WOD: For max reps:

90 second AMRAP of:

250/200M Row
Push Up AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Burpee AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Pull Up AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Thrusters (95/65) AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Push Press (95/65) AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Pendlay Rows (95/65) AMRAP

==

Friday!!! yay!…

Friday Before Christmas week!!!…YAY!!!  This workout will surely be harder than it looks…YAAAAAAAAAAAAAY!!!!!!!

That’s how we roll,

CG

==

Hugo Neves, Laura Baldassarre liked this post
18 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

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

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

 

boxer

 

Afterward if anyone wants to come in and hang out please do.  We will all be at the gym until 9 13pm (I know a little later than usual but it’s the holiday) and if you do….PLEASE WEAR AN UGLY SWEATER!!!!!

 

-Bern K. Prince

“Rest is for the weak.”  Victor, one our longtime members at RCFBB

 

 

 

 

http://youtu.be/mIdXOfcvExg

 

 

 

17 Dec
by: Published in WODs

WOD 1: 5 rounds for time of:

6 Power Clean (155/105)
10 Box Jumps (24/20)
13 Push Ups

Rest 1 minute

For time:

15 Thrusters (155/105)

Total cap time = 15 mins

WOD 2: 6 rounds for time of:

6 Power Clean (155/105)
10 Box Jumps
4 Handstand Push Up

Rest 1 minute

For time:

15 Thrusters (155/105)

Total cap time = 15 minutes

==

This should be good…

If yesterday’s workout did not have enough pizzazz for you, then today should do just fine.  15 minutes to perform 2 different workout should suffice, but there isn’t a whole lot of time to hang out and enjoy yourself.  Scale if you need to, but keep things steady.

Rock steady,

CG

==

Raymundo Villarreal liked this post
16 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

As many of you know, Tasty Burger happens to be a place we all love to eat, and they have catered events here, and the best part…The Ownership Group are also members.  They have a special contest they want us to announce so I will let Brian, of the Owners sent me this email….

444

 

 

FEELING LUCKY?

JOIN THE FUN WITH TASTY’S 12 DAYS OF UGLY SWEATERS CONTEST.  WINNER TO BE ANNOUNCED CHRISTMAS MORNING AND RECEIVE $150 IN TASTY CASH!!  

NO SWEATER IS TOO PROUD!
TAKE A PIC OF YOU AND YOUR UGLY (BEAUTIFUL) SWEATER, POST IT TO @TASTYBURGERUSA ON INSTAGRAM, LET US KNOW WHY YOU DESERVE TO WIN.

CONTEST RUNS THROUGH MIDNIGHT 
ON DECEMBER 24, WHEN SANTA WILL MAKE HIS PICK.  
HINT: SANTA LOVES TASTY…..!

HERE ARE THE RULES:
1) ANYONE CAN PLAY
2) YOU MUST TAKE THE PHOTO OF SOMEONE OR SOMETHING WEARING THE SWEATER.
3) PHOTO’S MUST POSTED BY MIDNIGHT ON DECEMBER 24, 2013
4)YOU MUST USE THE FOLLOWING TAGS
@TASTYBURGERUSA / #UGLYSWEATER
& TAG YOURSELF IN THE PHOTO
Ugly sweater contest will be running from  12/12/2013 to 12/24/2013 @ midnight.  Winner must meat all requirements listed above.  Winner to receive $150 Tasty Burger gift card,  not to be redeemed or transferred as cash.
 Follow us on Twitter        Find us on Facebook

 

 

 

 

-Bern K. Prince

“Everyone gets knocked down to the ground, but you get up because you realize the ground is no place for a champion.”  Jesse Jackson

15 Dec
by: Published in WODs

Skill: 30 mins to find:

1RM Snatch

or

1RM Clean and Jerk

WOD: 5 min AMRAP of:

5 Power Snatch or Power Clean and Jerk at 70% of established 1RM
30 Double Unders

==

Happy Monday!

It’s time to take your newfound strength on the road.  We have been working insanely hard with some of the power lifts and its time to test our Olympic lifts.  Please be sure to conform to proper form before trying to push heavy weights.  The quick workout at the end should take care of energy you may have remaining.

Who enjoyed their shoveling AMRAP,

CG

==

14 Dec
by: Published in WODs

WOD 1: In the style of the 12 days of Christmas: For time:

1 Deadhang Pull Up
2 Hanging Knee Raises
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps (24/20)
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2/45 x 1)
11 Pull Ups
12 Clapping Push Ups

WOD 2: In the style of the 12 days of Christmas: For time:

1 Deadhang Pull Up
2 Toes to Bar
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2/45 x 1)
11 Pull Ups
12 Handstand Push Ups

==

It’s the second most wonderful time of the year…

Since my birthday already passed, you and your fellow fellows will get to enjoy this workout today!  Mind you please that this is a solo mission and do yourself a favor before you start.  Sing the song!!!!!  You may think you know how the workout should happen, but come a lower level of oxygen and all of a sudden, the next exercise may be come a mystery!

Gooooooooooooooooo fitness!!!!,

CG

==

 

13 Dec
by: Published in WODs

Team WOD L1: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 20 Hang Power Clean (115/75)

Team WOD L2: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 20 Hang Power Clean (165/100)

==

Hi everybody!…

We’ve done this bad boy before and form what I hear, it’s a good one.  Before I forget, Bern Will be accepting Toys for Tots up until 11 AM tomorrow.  Bring something for a little someone in need.

It’s proper form,

CG

==

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