WODs Blog
21 Jul
by: Published in WODs

Well folks, there you have it…

The week is over today (even though, they actually begin today) and tomorrow you get a chance to start anew.  Raise your glass and toast to a sweet, sweet week.

 

 

20 Jul
by: Published in WODs

Team WOD: For max K2E reps:

5 minute AMRAP of:

1 partner does AMRAP Knees to Elbows
1 partner does 10 Power Snatches (95/65)

Partners switch after each set of 10 Power Snatches

5 minute AMRAP of:

1 partner does AMRAP Knees to Elbows
1 partner does 12 Push Press (95/65)

Partners switch after each set of 12 Push Press

5 minute AMRAP of:

1 partner does AMRAP Knees to Elbows
1 partner does 15 Wall Balls (20/14)

Partners switch after each set of 15 Wall Balls

==

You should know by now that because this is a Saturday WOD, that some sort of rules need to get involved.  Here we go:

  • 2 people on each team
  • Both people work at the same time
  • Knees to Elbows are always being done, it is the other exercise that is going to be changed
  • There is no rest between each of the AMRAPs, so you should be ready to switch gears as soon as five and tens minutes have elapsed
  • Partners are only switched when all of the reps of the other exercise for that AMRAP have been completed
  • Only one set of stuff per team, unless boy/girl teams are created
  • Don’t talk about fight club

No peeing in the pool either,

CG

==

 

19 Jul
by: Published in WODs

Strength: 3 attempts for max Toes to Bar

WOD: 5 rounds for time of:

250M Row
15 Overhead Squats (95/65)
30 Double Unders
1 minute rest

==

Okay…it’s Friday (actually it is Thursday right now, but you knew that) and not a person in the planet wants to do work.  I’m guesstimating that by now you have already crept on Facebook and/or ignored e-mails.  Either that or you have only been reading articles of how to get better at CrossFit.  I am pretty much feeling the same way, so why not liven things up with some comedy.  If you cannot go on Youtube on your work’s internet service, be sure that our other clients are laughing at these things and having a  much better Friday than you.  Other then that, I do have one thing to say about the workout:  “It is very easy and you should have no problem finishing this in under 15 minutes counting rest time of course because like I mentioned in the beginning it is very easy so just make sure that you go fast and do not go slow  in order to go fast and not go slow and do everything unbroken because terrible on-going sentences is what I want to do right now.

I proof read that and approved it,

CG

==

The following links do not reflect the views and/or opinions of Reebok CrossFit Back Bay.  Some or dirty and maybe wrong, but hilarious nonetheless.

Patrice O’Neal

Louis C.K.

Dan Cummings

Brian Regan

Mike Birbiglia

 

18 Jul
by: Published in WODs

If there were only a way to determine whether or not efficiency in Double Unders matters?…

Strength : 4 rounds of max Deadhang Chin Ups

WOD: For time:

500M Row,
60 Wall Balls (20/14)
50 Push Press (45/35)
40 Sumo Deadlift High Pull (45/35)
30 Burpees
20 Box Jumps
10 Handstand Push Ups
300M Row

==

This is  a revenge/practice workout…let me explain.  Most of you were pretty vocal with regards of your love for the 22 Bowens workout.  In fact, I noted that you guys loved the Handstand Push Ups the most.  This workout serves as a good way to get revenge/practice for the very end of 22 Bowens with some other stressors in the mix.  Other than that, please note that a workout of this variety has some great advantages.  The moment you finish your 60 WALLBALLS!!!!, you move on to the next exercise.  As soon as you get through the 30 BURPEES!!!, you don’t have to revisit them again.  Be mindful of that and quickly put these pleasures behind you instead of pacing / focusing too much on them.

Make sure you watch the Olympics, just like you did the CFG,

CG

==

 

17 Jul
by: Published in WODs

Strength: 100 Wall Runs for time

WOD: For Time:

21-15-9 reps of:

Kettlebell Swings (24/16)
Goblet Squats (24/16)
Kettlebell Push Press (One Arm R) (24/16)
Kettlebell Push Press (One Arm L) (24/16)

==

Getting up and close with the Kettlebell today.  Some quick KB facts to enrich your Wednesday:

  • Created in the 1700s by the Russian army to impress the girls
  • Also known as a “girya”
  • The men who lifted these weights were called “gireviks”
  • Traditionally measured by the “pood”.  1 pood = 16 kg = 35 lbs
  • This type of training was also used by monks with a slightly different looking piece of equipment.  Shi-SuoGuong (The Art of Stone Padlock) predates kettlebells by thousands of years
  • The most common sizes they can be found range from 4kg (8 lbs) to 48 kgs (105 lbs)

Hope you learned something today.   If you already knew all of this stuff, I am very impressed/doubtful and you should definitely get back to work.  If you did, I give you permission to shut your mind off right now.

I drop knowlegde, not kettlebells,

CG

==

16 Jul
by: Published in WODs

Strength:  4 sets of max Deadhang Pull Ups

WOD:  For time:

3 rounds of:

10 Deadlifts (275/185)
30 Double Unders

3 rounds of:

10 Toes to Bar
10 Burpees

==

The CrossFit games are sadly over and even though the Olympics are coming up, it is just not quite the same.  Do not be alarmed if you didn’t transplant a viewing device to your eyes throughout the weekend.  You will have very similar experiences during the month of August.  Some of the Games workouts will be programmed (yay!) and I will also include some of the Masters events.  If you cannot beat a 60 year old man or woman in their event, then it is time to start taking some of these blogs to heart.  In my absence from last week, I also learned about a few new moves with the help of my niece and nephew that I would like to program…

  • 35 lb on-the-shoulders plate carry.  (We have special plates that pull your hair and play with cars on your head)
  • 15 lb dumbbell carry.  This is more of a 30 min AMRAP.  The dumbbell has to be held in the most painful and awkward way from which you cannot move.  Some dumbbells may also wiggle.
  • Walking around the gym and be amazed at everything (this one is more mental)

Don’t expect any Burpee Muscle Ups anytime soon though, cough August Baseline, cough,

CG

==

 

 

15 Jul
by: Published in WODs

Strength:  100 Hollow Rocks for time

WOD:  “Josh”:  For time:

21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats (95/65)
30 Pull-ups
9 Overhead Squats (95/65)
18 Pull-ups

==

From the Denver Post by Sean McDonald

Staff Sgt. Joshua Hager, 29, died in Iraq on Friday of injuries he suffered a day earlier from an explosive device. (Courtesy of Hager family).  A wife and son in Pueblo and a mother in Broomfield are mourning the loss of Staff Sgt. Joshua Hager, who they said had found a perfect role as a military leader and devoted family man.  Hager, 29, died in Iraq on Friday of injuries he suffered a day earlier when an explosive device detonated near a vehicle he was in, military officials said.  “He was a born leader and a great husband,” said Heather Hager, Joshua’s wife of seven years. Hager said her husband had found a focus and source of pride when he enlisted in the military nine years ago and immediately met with success, becoming an Army Ranger and reaching the rank of staff sergeant. “From the second he joined, he was promoted so fast,” she said. “He was amazing. He was just such a good soldier.” Hager said a member of her husband’s platoon called her Friday night to “make sure I knew he was a hero, and that his soldiers had all lost a piece of themselves.” Pfc. Travis W. Buford, 23, of Galveston, Texas, and Pfc. Rowan D. Walter, 25, of Winnetka, Calif., also died Friday from injuries suffered in the explosion, military officials said. All were assigned to the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division, based at Fort Carson. Hager’s charisma and contagious sense of humor always attracted people in his direction, said his mother, Lois Knight. “He would always put everyone around him at ease,” she said. “He had the natural ability to warm people up to him.” The Hagers had closed on a house in Pueblo the day he was deployed to Iraq in October. They planned to settle down with their 9-year-old son, Bayley, three horses and two dogs. Heather Hager said her husband took Bayley everywhere with him.  That meant hours of fishing, biking or any other outdoor activity the weather permitted. “He was magnetic,” Hager said of her husband, “always up for anything.” Joshua Hager first developed a love for Colorado’s outdoors taking trips into the mountains with his mother, who raised him on her own in Broomfield. She said his easy-going nature was perfect for the hit-or- miss days spent beside a plodding river. “He didn’t care if he only caught a minnow,” she said. “He was always out there, enjoying being alive.”

RIP hero,

CG

==

14 Jul
by: Published in WODs

Thegamesareovertodayanditissoexcitingthereisnotimeforgrammarofanykindsostopreadingthisandheadovertothegamepageandcheckouthowitallwentdown!!!

Sooner or later you are going to do those WODs at ReebokCrossFitBackBay…

CG

==

13 Jul
by: Published in WODs

Congratulations to our former coach Bryce for opening his gym in North Attleboro.  All of us at Reebok CrossFit Back Bay wish you the best of luck!!!

Partner WOD:  For time:

Both of your legs’ ass
30 Buddy Push Ups

==

Why don’t you want to post your scores…what could you possibly be doing?!  I feel like every time I ask for you guys to post, nothing happens.  It makes me wonder what else could be on your mind!!!!

Yep,

CG

==

This workout will be awesome…a chart will be at the gym for your assistance.

12 Jul
by: Published in WODs

Strength:  100 Hollow Rocks for time

WOD: 10 min AMRAP of:

30 Power Clean (75/45)
30 Power Clean (135/75)
30 Power Clean (165/100)
Power Clean AMRAP of: (210/120)

This workout is scored in the same fashion as 12.2. 1 point for every successful Power Clean.

==

I would find it hard to believe that even though I have included a link every day this week for the CrossFit Games, that some of you may not know that already three events have taken place.  Here are the results.  The remainder of the action starts today!  Check back on the website or come to Reebok CrossFit Back Bay and ask coaches for an update in the case that you don’t own a computer and are always connected to the internet.

Before this workout gets out of control please be aware of that the volume can crush you.  Power Cleaning 75/55 pounds is no problem, even 30 times.  However, if you go too fast, you can bet that the first Power Clean at 135/75 is going to feel a lot heavier than normal when  you are completely out of breath.  After that it will all be downhill.  A good plan, good footwork, and good form will be needed for those looking to get into the 210 lbs. Power Clean.  Even if you are going to scale make sure you go up in loads every 30 reps up to 4 times.  Nothing fancy other than this today, it is late and I have some more handstands to do tomorrow…

Don’t forget to hook grip!,

CG

==

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