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28 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Kevin Ogar is an athlete that suffered a tragic accident during a Crossfit event that left him paralyzed from the waist down. If you have any kind of soul it made you sad to hear this story.  As we all know there are people that swear by Crossfit and some who hate it and this accident has open the doors for any Crossfit naysayers to tell everyone with an Ipad how dangerous Crossfit is.  Then I read this article entitled The Conversation That Has To Be Had About Crossfit. Admittedly its a well written article that brings up some valid points.   So lets have a  conversation….

A) Business Side of Most Gyms

   When a person walks into most gyms they are greeted by a membership person who works on commission.  After they make the sale ( the sale usually comes with a 2 year contract that you have to pay to get out of) the membership person gives you a complimentary session with a personal trainer who also works on commission.  They’re goal is to have you sign up for a training package with them and them only so you can best optimize your gym experience.  In most Crossfit gyms there are no membership consultants and the Coach gets paid if there are 2 or 20 people in class.  There are no contracts so if Crossfit isn’t for you just give them 30 days notice.   Most gyms have multiple coaches so when you come to class you come to class for the WOD not the coach.  Since you get taught by multiple coaches you get multiple points of view on how to train to best optimize your gym experience.

B) Drugs!!!

  The biggest anti CrossFit people of seen are bodybuilders.  I’m sorry, I love bodybuilding as a sport but drug use, steriods, and test have run wild for years in the sport, with some of their most well known athletes freely admit to taking multiple drugs.  Click here for Ronnie Coleman’s daily intake on pills.  Most supplements sold at any stores don’t have pass any regulations from the FDA.  Most Crossfit gyms preach eating paleo, a practice of eating all natural foods from the earth.  Is there drugs and supplements in the sport of Crossfit, yes that I am sure of especially as the sport and prize money becomes bigger.  it is a topic that we discuss openly and athletes are tested at the regional and World Level.  Even to sign up for the Opens there is a clear list of banned substances.


  Every time someone gets hurt people in the fitness industry want to come by each Crossfit gym with fire and pitchforks and tear each box up.  People have and will continue to get hurt doing Crossfit.  Our job as Coaches and Athletes is to minimize that risk through education and safety precautions.  We owe that to our sport, our members, and each other.  I can also go on Youtube and look up ugly accidents with Olympic lifters, Powerlifters, treadmill falls, Marathon runners passing out, football players with getting their knees blown out on National Television and then having the TV networks show it over and over and over again.  Nascar people crash and in Hockey people fight and skate into each other at ridiculous speeds.  My point is injuries happen in every sport.


Why are people in the fitness industry so mad about Crossfit? (Some call Huffington Post, New York Times, The Boston Globe, this needs to be published) The answer is simple, because it works.  I’m not saying it works for everyone but it shows the flaws of the most gyms.  For over 45 years the only competition most basic gyms have had are informercials on TV.  Between the Shake Weight and the Thigh Master, Globo Gyms have laughed all the way to the bank knowing that Suzanne Summers will not take down the industry by herself no matter how tight her thighs are.  Crossfit has opened people’s eyes to the sharing of information with not only of fitness, but of nutrition, and that you can take your headphones off and make friends.    Globo gyms are losing great talented employees and I’m not saying if you work in a Globo gym you aren’t talented, heck I learned so much through my peers and I have respect anyone in the industry.  I’m saying this to gym owners… Things change, pay your employees and value your members.  Put the value on the members reaching there fitness goals.

I know what you are thinking…”He’ s Crossfit Coach, of course he will defend Crossfit.”  That is true.  I believe in defending Country, family, and the things I love and I love this Sport.  Kevin Ogar, I love you because you and I are brothers in the Sport of Fitness and what happened to you was awful.  I Do Not Love the bashing of Crossfit as if its the second coming of the Bubonic Plague.  CALM DOWN!  It’s not going anywhere and neither are Globo Gyms.  Let’s share ideas.  Any comments I’m easy find email me at Bern@reebokcrossfitbackbay.com

-Bern K. Prince



27 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Three days after Christmas I went to dinner and in the restaurant there were all these holiday decorations up including about 100 Christmas pine trees that were about 7 inches tall.  The waitress informed us that they were going to throw away all the trees the next morning.  I took matters onto my own hands and I stole two of the trees ( don’t judge me.  Robin Hood stole from the rich and gave to the poor.  William wallace was considered a criminal too) .  100 Trees sentenced to death I wanted to save 2 of them.   When I got home I did some research and even talked to a florist and was told “it could live 6 hours, 6 days, or 6 months.  Don’t get attached.”   Undeterred I decide to water and take of the plants as best as I could.  they have survived 6 hours and are now well past 6 days and look amazing (Hey Dawn, you didn’t know your boy and a green thumb).  I am attached.   What’s the point of this story….I have heard  some odd things this season…i am not strong enough for the open, not experienced enough, I can’t do a muscle up, too old, no time to train, I have heard rumblings that we will try to get two teams into the open but realistically Team 2 has no chance.  So when I hear that I have one question…”What’s your excuse next year???”  Sign up for the open and if you don’t know the process email your intouch coach or just pull any one of us to the side and we can help.

-Bern K. Prince

“The doctors said I should be dead by now but I told them I decided to live.” Charlotte Phelan








22 Jan
by: Published in WODs

Strength:  25 mins to find:

20RM Back Squat
20RM Shoulder Press

WOD: For time: 3rd On Ramp workout:

21-15-9 reps of:

Wall Balls (20/14)
Kettlebell Swings (24/16)

9 min cap


Join me…

The ultimate paleo challenge for max total globe domination 2014” facebook page is up and running.  Use this to share your favorite damn-near cheating paleo recipes and other tips and tricks.  If it takes a village to raise a child, then imagine what a facebook group can d0!!!  Also, if you have any questions, feel free to post them up and they will be answered in 365 days or less!

Now that’s service,




22 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

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

“The Open Test”
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 – games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups


Even more equipment than last week AJ;-)

-Bern K. Prince

-“The bond that links your true family is not one of blood, but of respect and joy in each other’s life.” (Richard Bach)








BibEk Kunwar, Eric Costa liked this post
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….



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!!!




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

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Burpee AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row

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,



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)




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









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,



Raymundo Villarreal liked this post
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