WODs Blog
10 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

As we head full force into 2014, I look back at what 2013 has given us.

- As a gym we gained 240 new member and friends.

- We had such a great time at the Regionals in 2012 we brought a second team to Canton.

- When our city was stained with bombs and blood, we cleaned the city with Beards, Blood, and the BoSox.

- We learned the fate of Walter White, Jesse Pinkman, and Katniss Everdeen

-  We all just learned I watch too much Television and movies

- And now we are going to learn the details of the last Friday Comp Class and Social of 2013…..

 

On Friday December 13th, at 209 Columbus Ave at 7pm one of the WODs will be…

“Twerk!”

For Time:
25 Back Squats (225,155)
25 Handstand Pushups
From the rack

 

After class we will hang out until 9 03pm ( that’s right Drew ) and head over to The Brahmin.

There ‘s one catch…If you come you have to bring a Toy.  We will collect Toys that Friday and donate them to a great organization called Toys for Tots.  Click on this link to find out more about Toys for Tots.

- Bern K. Prince

A belief is not merely an idea the mind possesses; it is an idea that possesses the mind.”

 

 

 

 

 

 

 

09 Dec
by: Published in WODs

GS: 4 rounds for perfection:

5- 10 Box HSPU

or

6-16 Box Wall Runs

20 Alternating Leg Hollow Hold
5-10 Ring Push Ups with turnout
10 V-Ups

WOD 1: 4 min AMRAP of:

1 Power Clean
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead (155/105)

= 1 rep

Only Complete reps will count

Rest 2 minutes

7 rounds for time:

10 Deadlifts (155/105)
10 Push Ups

7 min cap

Add time for second WOD as comment

WOD 2: 4 min AMRAP of:

1 Snatch Deadlift
1 Power Snatch
1 Overhead Squat (155/105)

= 1 rep

Only complete reps will count

Rest 2 minutes

2 rounds for time:

35 Deadlifts (155/105)
35 Push Ups

7 min cap

Add time for second WOD as comment

==

Jazz hands some more…

Another problem is being moist.  Outside of it being an unpleasant word, being moist will increase friction by forcing you to hold on tighter and thus generate more skin torque.  Chalk can remedy this situation, but it still has limitations in the world of CrossFit.  A routine from a gymnast may last 2 minutes at the absolute longest and so a single application of chalk will suffice because not enough sweat is being produced to reach the hands and negatively affect the grip.  A typical CrossFit workout will have you move from the cage, to a Barbell, to a run, to putting your hands on the floor.  Chalk doesn’t stand a chance to serve it’s purpose because it is literally being spread too thin to be effective.

If you were thinking that if some chalk is good, then more is better, then you would be wrong.  Dry, smooth hands are good and anything that doesn’t fall into this category is not bueno.  Adding more chalk once you are sweaty will only create a useless paste that will get in the way of what you are trying to accomplish.  One or maybe two applications of chalk should be the maximum number of times you “chalking-up” during that sweaty-fast-lots-of-stuff WOD.  Otherwise you run the risk of spreading your chalk too thin and creating that sweat/chalk paste.  This can make chalk more of a problem than a solution.

Last and biggest issue is manner of grip.  Tears happen on the same spot on the palm every time and rarely do they venture out to spots on the fingers.  Now you may be asking yourself at me:  ”Gino, how do monkeys climb trees?”.  If the answer you came up with was:  ”with their fingers”, then I would be surprised because you are correct and because of your strange, but relevant thoughts.  Grip on the bar should also happen at the fingers and not at the palm.  This will immediately present you with a weaker grip that can be strengthened and eventually supersede your current grip style.  If only there were some kind of gymnastics strength warm up that happens every single day of your waking moment of your life forever for the summer at least once a week where you could practice / strengthen this…

I can only think of one,

CG

==

08 Dec
by: Published in WODs

Strength:  30 mins to find:

3RM Front Squat

Russian Double KBS Challenge

Achieve 40 Russian Kettlebell Swings with two Kettlebells (32/24) in as few sets as possible.

WOD 1:  5 min AMRAP of:

60 Wall Balls (20/14)
Power Clean AMRAP (135/85)

Power Clean reps make up your score

WOD 2:  5 min AMRAP of:

75 Wall Balls (20/14)
Power Snatch AMRAP (135/85)

Power Snatch make up your score

==

Jazz hands…

Skin elasticity is a term with which some of the ladies may be familiar.  Something about how your skin can be stretched out, but once released it returns to it’s normal shape.  Think of it as pulling on your cheek (not for distance, this is not a competition) and then letting go.  As oppose to falling straight down, your (healthy) skin will mold itself back into the shape of your face.  Skin elasticity exists all over the body including the hands, but unfortunately it also has its limits.

The skin on your hands has plenty of elasticity and it is not until we demand more from it that we find ourselves with some “dermal aperture problem”.  You can go for 99 Pull Ups without any tears at all, but if you hit that 100th Pull Up, BAM!, you have yourself some major DAP.  The number one culprit here is friction combined with speed.  Friction alone wouldn’t do it, because doing 100 Pull Ups in the course of a year wouldn’t not make for any issues.  Once speed is added to friction, then you will likely find yourself in a troublesome spot.

Let’s cover some more issues tomorrow, I feel like we are running short on attenti,

CG

==

PS…I know it’s a repeat, but with the increasing number of Pull Ups we have had, I want to make sure we are all on the same page as far as hand maintenance goes!

07 Dec
by: Published in WODs

Chanukah WOD: 2 rounds for time of:

15 Chin Ups
15 Hang Power Clean (95/65)
30 Air Squats
10 Naelc Rewop Gnah (145/95)
60 Unders, Double
15 Kettlebell Swings (24/16)
30 Air Squats
5   Hang Power Clean (195/125)

==

You like that don’t you…

I know I am late.  I know this has nothing to do with the number 8.  At the very list we are making religious progress.  Next year we can include other holiday celebrations.  In the mean time you should all feel free to enjoy this easy peasy solo workout.

30 min cap,

CG

==

06 Dec
by: Published in WODs

#BAF2RCBB: 2 rounds of: 1:30 AMRAP of:

Medball Partner Sit Ups
1-for-1 Burpees
Stationary Lunges (add weight if needed)
Russian Kettlebell Swings (switch every 10 reps)
Cal Row (switch every 8/5 calories)

1 minute rest after each station

==

Imagine me and you…

Bring a friend to Reebok CrossFit Back Bay is in full force today!  You and one of your best pals get to throw down together.  Your friend can now share in all of the positive aspects of the healthy lifestyle journey on which you have embarked.  They too will experience the shortness of breath, the soreness of muscles, the “why do I do this?” you perpetually ask yourself.  Your bud can learn alongside with you just how anything other than much joy Burpees and Rowing can be.  But despite how much they go through, high fives will be had, fitness will occur, and fun will be had.

The awful/awesome kind of fun,

CG

==

05 Dec
by: Published in WODs

Strength: 20 mins AMRAP of:

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 Deadhang Pull Ups (if you went wide yesterday, go narrow today)

10 Table Top Extensions

WOD 1: 5 min AMRAP of:

10 Push Ups
15 Wall Balls (20/14)
20 Hanging Leg Raises (on cage)

WOD 2: 5 min AMRAP of:

5 Handstand Push Ups
7 Burpees
9 Toes to Bar
12 Wall Balls (20/14)

==

Let’s go through this together…

A hanging knee raise is what this ripped gentleman is doing about thirty seconds into this video.  Other than that, there should be no questions as far as the workout is involved.  With that said, let’s go over the strength portion.

The strength portion today will be a weightlifting and gymnastics strength combo.  The twenty minutes should be spent like this:

  1. Perform as many Deadlifts in 10 seconds as you can at 135/95.  These weights can be scaled to insure that you still go fast.
  2. Perform 5 Pull Ups and, if you did the GS2 yesterday, today you will be doing narrow Deadhang Pull Ups.
  3. Perform 10 Table Top extensions (Be on all fours with fingers facing forward and looking at the ceiling and straighten your hips out all the way)
  4. Back to the Deadlifts.  Perform a heavier set and try to maintain the same rep scheme, but with that heavier weight.  You have a buffer of 2 reps.  Once you cannot sustain that rep scheme, stop going heavier AND go lighter so that you keep that rep scheme.
  5. Go back to Pull Ups and then back to Table Top Extensions.
  6. Continue until time expires.
  7. Don’t ask any questions.

Let me know if you have any quesitons,

CG

==

04 Dec
by: Published in WODs

GS 1: 4 rounds for perfection:

4-7 Pull Up Negative
10 V-Ups
4-7 Jumping Chest to Bar Pull Ups
20 Alt. Leg Hollow Hold

GS 2:  4 rounds for perfection:

4-7 Deadhang Chest to Bar Pull Ups (wide)
10 V-Ups 4-7 Deadhang Chest to Bar Chin Ups (standard grip)
20 Alternating Leg Hollow Hold

WOD 1: 7 min AMRAP of:

7 Hang Power Clean (115/75)
8 Front Rack Lunges (115/75)

Rest 2 minutes

For max reps in four sets:

Thruster AMRAP (115/75)

4 min cap

WOD 2: 7 min AMRAP of:

7 Hang Power Clean (115/75)
8 Front Rack Lunges (115/75)

Must be done unbroken

Rest 2 minutes

For max reps in four sets:

Thruster AMRAP (115/75)

4 min cap

==

I’m sorry…

I’m sorry.  I’m sorry.  I’m sorry.  You can do a bunch of Deadhang Pull Ups to make it up to you.  Read that last sentence again because it only benefits me.

Sorry again,

CG

==

03 Dec
by: Published in WODs

Strength:  30 mins to find:

1RM Thruster

1 Max effort Hang Power Clean and 100% of 1RM Thruster

1 Max effort attempt for Double Kettlebell Clean and Push Press at any load

Goal is to get to 40

WOD:  5 min AMRAP of:

10/7 Cal Row
20 Wall Balls (20/14)

==

List time!!!!!!!!!!!!…

  1. Holiday party for this weekend has been cancelled :(
  2. Holiday party has been rescheduled for a faster/better/stronger day :)
  3. This Saturday is “Bring a Friend to suffer with you day”
  4. We know you have a lot of friends
  5. Like a lot
  6. To ensure that things don’t get crazy, please observe the following stipulations:
    1. You have to be signed up for the class
    2. Select and bring only one friend
    3. Don’t not be signed up for class
    4. Don’t not bring only one friend

You gotta be specific,

CG

==

03 Dec
by: Published in WODs

Dear Members,

With the Holiday Season upon us – we realized that many members have multiple parties and committments which will force them to miss our party (previously planned for December 7th).  Given this, we are going to postpone our party till the new year.  This will allow us to throw a bash in which we hope you all can attend.  We will raise our glasses and toast each other and celebrate our 2 year anniversary and the grand opening of the new space!

Stay tunded for future updates and have a safe and joyous holiday season.

Your RCFBB team!

02 Dec
by: Published in WODs

GS: 4 rounds for perfection:

5-15 Box HSPU
30 Alternating Leg Hollow Hold
5-15 Ring Push Ups
15 V-Ups

You have 11 minutes to complete this.

1: 4 min AMRAP of:

1 Hang Power Clean (105/70)
1 Thruster (105/70)
1 Hang Power Clean (105/70)
1 Thruster (105/70)
1 Hang Power Clean (105/70)
1 Thruster (105/70)
1 Hang Power Clean (105/70)
1 Thruster (105/70)

30 Double Unders

If you cannot do 30 Double Unders, scale down to a number that you can perform and stick to it. If you cannot do DUs, practice for 40 seconds.

Rest 2 minutes

7 min AMRAP of:

2 Deadlift (105/70)
2 Hang Power Clean (105/70)
2 Front Squat (105/70)
2 Push Press (105/70)

30 Double Unders

If you cannot do 30 Double Unders, scale down to a number that you can perform and stick to it. If you cannot do DUs, practice for 40 seconds.

All complexes have to be done unbroken.

2:  4 min AMRAP of:

4 Hang Power Snatch (105/70)
4 Overhead Squats (105/70)
30 Double Unders

Rest 2 minutes

7 min AMRAP of:

2 Snatch Deadlift
2 Power Snatch
2 Hang Power Snatch
2 Overhead Squat
30 Double Unders

All complexes have to be done unbroken.

==

Blasphemy!!!…

For all of you who noticed, the weights have changed from the warm comfort of 95/65 to the harsh unknown of 105/70.  Will you survive?!  Yeah, pretty likely, but this curveball will likely switch the stimulus of what were once comfortable lifts.  The remainder of December will see “odd” loads so that you can familiarize yourself with a friend I like to call ” Mr. Push a Little Harder”.  Also, please note that Kick Outs are conveniently missing from today’s Double Under alternative.  A leap of faith has been taken to give you all the opportunity to become jump rope masters.  This month shall prove whether or not this comes to fruition.  Other than that, I haven’t much else to report.  I will be putting up my Christmas wish list so that you guys don’t have to wreck your brains over what to get me.

You have enough on your plates,

CG

==

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