WODs Blog
13 Nov
by: Published in WODs

Strength:  20 mins to find max load:

10 Deadlifts

WOD L1:  For time:

1 Hang Power Clean (95/65)
1 Front Squat (95/65)
2 Hang Power Cleans (95/65)
2 Front Squats (95/65)

Continue this pattern until 9/9

13 minute time limit

WOD L2:  For time:

1 Hang Power Snatch (95/65)
1 Overhead Squat (95/65)
2 Hang Power Snatch (95/65)
2 Overhead Squat (95/65)

Continue this pattern until 9/9

13 minute time limit

==

So a while back we did a workout similar to what the L2 is today.  On March 7th, we did this very workout except the rep scheme went up to 11/11.  If you remember this gem, you will also remember how easy and peasy it was to finish.  With that said today we have far less reps and far more technique to assist us in kicking some ass.  Outside of that, all we have left to address is the elephant in the room…there is only one level of strength today.  If you are asking yourself why this is happening to you, please feel free to pick from the following list of reasons:

  • Because I was bad.
  • Because I was good.
  • Because shut up.

If those three reasons do not make sense, then the following explanation is all I have remaining.  With the complex level of lifting that has taken place, we have sharpened our skills and mechanics.  With the biggest competition just around the corner, it is time to check our foundation and see what we can do to build ourselves a bigger and stronger base.  After all, 85% of the Opens are basic movements.  For those of us who are not planning on competing, working on the basics is the perfect way to get back to a broader level of fitness.

Noticed that “Because you are awesome and perfect” was not on that list,

CG

==

P.S.:  Some of you were given a new and awesome WODIFY picture.

12 Nov
by: Published in WODs

All photo credits go to Evan Saint Clair and Colin Gould.  Thank you guys!!!!!!

Strength L1:  20 mins for max load:

10 Thrusters

Strength L2:  20 mins to find max load:

3 Hang Squat Snatch

WOD L1:  For time:

60 Thrusters (95/65)

Every time a set is broken up, the athlete has to do 6 Burpees

WOD L2:  For time:

30 Snatches (135/95)

Only consecutive reps count.  This means that if you do a single rep, it does not count.  This means that the minimum number in a set has to be at least 2 unbroken reps in order to count.

==

Catch the full recap here, but otherwise, read on playa…

Member Wes B. placed 66th.  He got robbed in one workout, but still worked very hard.
Member Ben E. placed 41st.  He placed as high as third in one of the workouts.
Member Chris L. placed 8th overall in the scaled division.  He placed as high as fifth in one of the workouts.
Coach Lauren finished in 9th place making it all the way until the final event.  She placed as high as fifth in one of the workouts.
Coach Josh finished 11th place overall.  He placed as high as eighth in on the workouts.
Coach Brendan placed fifth overall making it all the way until the final event.  He placed as second in one of the workouts.
Coach Justin tied for seventh place overall making it all the way until the last part of the final event.  He placed as high as second in one of the workouts.

Obviously this quick recap does no justice to the all of the athletes and their efforts.  This was a great competition that included one of the coolest workout formats seen in a competition.  If you did not get a chance to watch, you certainly missed a good time.  Be sure to ditch all of your plans/wife/husband/kids/other random responsibilities the next one of these come up.

I tip my hat to all of our competing athletes and all of their hard work,

CG

==

11 Nov
by: Published in WODs

Strength L1:  20 mins to find max load:

10 Push Press

Strength L2:  20 mins to find max load:

3 Power Cleans
3 Shoulder to Overhead

WOD L1:  For time:

100 Burpee Jumping Pull Ups

WOD L2:  For time:

100 Burpee Pull Ups

The use of bands is not allowed at all today.

==

Okay, let’s do a negativity sandwich.  Something negative followed by something adorable…

You can show up to the gym in the same fashion that you just show up to the doctor’s office.

Duckie!!!

If you have a friend that would enjoy this, please refer him/her to a free trial session and not just the workout of the day.

Seal!!!

If you decide to just show up and take a class, but have not signed up, your WOD is 150 Burpees.

Puppies!!!

We sincerely appreciate your fanatic obsession with health and fitness.  All we ask is that you give us the  platform to deliver the best experience we can.

Kitties!!!

I am glad we all got through that okay.  Please note that we only say this so that we can give you the best kind of love possible.  With that said, tomorrow we will show some love to the athletes that competed this past weekend. Stay tuned for a write up on that tomorrow.  Please email me any pics you guys may have.  gino@reebokcrossfitbackbay.com

Next time we stay in,

CG

==

 

10 Nov
by: Published in WODs

Team WOD:  “Jack”:  20 min AMRAP of:

10 Push Press (115/75)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)

Partners switch after every round.

==

The Associated Press

Jack M. Martin III dreamed of working as an educator or finding another way to help people when his time in the military ended, his family said.  The 26-year-old from Bethany, Okla., was helping to resupply a school construction project in the Philippines when he was killed Sept. 29 by a bomb buried beneath a road on Jolo Island. Military officials said he was part of a task force deployed to help quell militants there.  Martin, the youngest of five children, was born in Iowa and grew up there and in Oklahoma. He played football and was an honors student at Bethany High School, graduating in 2001.  He started out in the Army Reserve before studying at the University of Central Oklahoma, said his father, Jack Martin Jr., adding that his son was in basic training during the Sept. 11 terrorist attacks.  The younger Martin had volunteered to go to Iraq, and when that deployment was canceled, he met with a recruiter looking for special forces volunteers and became a Green Beret. He was assigned to Fort Lewis.  “He was a very kind and loving person that was very intelligent with numbers,” his father said.  Martin’s survivors include his wife, Ashley.

RIP hero,

CG

==

09 Nov
by: Published in WODs

WOD L1:  12 min AMRAP of:

5 Box Jumps (24/20)
5 Power Cleans (115/65)

WOD L2:  12 min AMRAP of:

5 Box Jumps (24/20)
5 Power Snatches (85/55)

Add 10/5 lbs after each successful set of 5 until  you can no longer add weight.

==

CG)  Hello Saturday!  How are you?
SD)  Hey CG!  What’s happening?
CG)  Not much…just hanging out and being perfect.
SD)  Ditto, man.  Ditto.
CG)  How is the workout going on you?
SD)  Pretty good, you know why?!
CG)  Because of how big my pen is?
SD)  Yes.  Because of how big your pen is.  Also, because EVERYONE decided to pick the appropriate workout today and not push past their limits.
CG)  Wow!  That must mean that everyone understands their limits on you.
SD)  Yes.  During early me, people know their limits.  During late me, it is are a different story.
CG)  Oh Saturday!  You are hilarious!
SD)  And totally into agriculture…
CG)  Ahhh, I bet they don’t get that one SD.
SD)  Nope.  They don’t get it.

Saturday say what!,

CG

==

 

08 Nov
by: Published in WODs

Strength:  15-10-5 Front Squats

Set of 15 = 5 lbs. less than last time
Set of 10 = same as last time
Set of 5 = 5 lbs. more than last time

WOD:  10 rounds for time:

10 Calorie Row
10 Push Ups

Level 2 WOD has a time limit of 8:10.  20 Splendids worth of motivational consequence if the time limit was attempted, but not met.

==

I know it’s Friday, but still…

It snowed this week.  If you were wondering whether or not I like snow, the 5000 Burpees for time December Baseline should let you know.  I could go on with how awful this weather is, but then mother nature would win.  Instead I will present you with two ways to waste your time today.

Lower your volume and play this

Take a trip here

See you at the gym,

CG

==

 

 

07 Nov
by: Published in WODs

WOD L1: For time:

400M Row
40 Kettlebell Swings (24/16)
300M Row
30 Pull Ups
200M Row
20 Box Jumps (24/20)
100M Row
10 Burpees
500M Row

WOD L2: For time:

400M Row
40 Burpees
300M Row
30 Box Jumps (30/24)
200M Row
20 Chest to Bar Pull Ups
100M Row
10 Kettlebell Swings (32/24)
500M Row

==

A picture is worth a thousand words…

That picture up there was worth a few carbonated adult beverages and dinner. Last Friday night some CrossFitters met up at RCBB 2 and decided to spend some time together. Some of them worked out in the Competition Class and others wussed out. All of them (with the exception of one perfect one) brought two things. One was a change of going-out-clothes for afterwards. The second was the libation of choice. We all hung out, talked crap about you, and then went out. If you happen not to have plans this Friday evening and would like to work/hang/go out, come on by.

Now you cannot say that I don’t invite you to things,

CG

==

 

 

06 Nov
by: Published in WODs

Strength L1:  20 mins to find max load:

5 Push Press

Strength L2:  20 mins to find max load:

2 Hang Power Clean
1 Squat Clean
1 Split Jerk

WOD L1:  4 rounds for time of:

20 Push Ups
10 Power Cleans (95/55)
25 Sit ups

WOD L2:  4 rounds for time of:

20 Push Ups
10 Power Cleans (135/85)
15 Toes to Bar

==

Let’s pretend that we are playing pretend…

  • I play the role of the bar:  ——–
  • You will play the role of your chin:  ++++++ (you got a messed up chin)

The way you win this game is that you have to get over me…like this:  (chin is over the bar)

+++++++
———–

The way you lose this game is that you do not get over me…like this: (chin is under the bar)

———–
+++++++

Because I have been to the gym at least 310 times in the last 309 days, I know what your Pull Ups look like.  This is good for me because I, as your bar, know that you will never get over me!  I know you will work hard to get over me, but you won’t be able to do so.  In fact, no matter what you try, you will never get over me.  I suppose you could try to scale appropriately to ensure that you do Pull Ups correctly, but we all know that’s not going to happen.

In case you were wondering, this WAS the only way to express this message,

CG

==

 

05 Nov
by: Published in WODs

Strength L1:  20 mins to find max load:

5 Deadlifts

WOD L1:  For time:

100 Air Squats
800M Run
100 Double Unders

Strength L2:  20 mins to find max load:

1 Squat Clean
1 Push Jerk
1 Split Jerk

WOD L2:  For time:

100 Air Squats
800M Run
100 Double Unders

6:45 minute time limit.  30 Burpees if you do not finish inside time cap.

==

Let us get the details out of the way because I have a sweet video to show you:

  1. Detail 1)  All of the deadlifting taking place this month will be done without an inverse grip unless you are going for a 1RM (which you will soon).  I say that because I want all of you who are doing the Deadlift to use it as a reflection of how you are going to grab the bar when you clean (which is not an inverse grip).
  2. Detail 2)  Please note that the only difference between L1 and L2 is the imposed time limit.  You run a gamble on not being able to finish in time and paying the Burpee consequence.
  3. Detail 3)  As far as the strength component goes, please stick to the level that reflects what you have been doing.  If you are new and need exposure to the Deadlift to get a better idea of how to properly perform a clean, then stick to SL1.  If you have no problem with the clean, don’t do the SL1 just because you want to Deadlift or because it is mechanically simpler than the SL2.

Sweet video time.  The first 38 seconds of this video is EXACTLY what it feels to properly land a Snatch.

How awesome was that,

CG

==

04 Nov
by: Published in WODs

Strenght L1:  20 mins to find max load:

5RM Thruster

WOD L1:   For time:

15-10-5 reps of:

Deadhang Pull Ups
Thrusters

Strength L2:  20 mins to find max load:

1 Snatch Balance
2 Overhead Squats

WOD L2:  November Baseline:  Amanda:

9-7-5 reps of:
Muscle-ups
Snatch

==

If you are new and wondering what will happen to you if you have already done that workout, then keep wondering.  I am just Josh Ploskering with you.  Don’t know what that means, but it seems to fit perfectly…

There will be an alternate working every time we repeat a Baseline.  This time around it will be quite different then the NB and as a heads up, I suggest you dress warmly.  We have a second On-Ramp class finishing things up this week and we are officially in the Thanksgiving month so be sure to make them feel welcomed.  I have nothing big to discuss, but there is one subject that has been Josh Ploskering me for a while.  We will discuss it later, but in the mean time just know that you are all in trouble.

>:(,

CG

==

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