WODs Blog
03 Jun
by: Published in WODs

hope.crossfit.com

Strength: Back Squat:

1×5 70%
1×4 80%
1×2 90%
1×1 103%

WOD: For maximum reps in one attempt:

Thrusters (95/65)
Kettlebell Swings (24/16)
Hollow Rocks
Push Jerk (95/65)
Toes to Bar.

2 minutes rest between efforts.

==

Dear Back Squat cycle,

It seems like just 12 weeks ago we started you.  You were always there on Mondays when we needed you.  It seemed like I was never going to get any stronger doing you only once a week.  It seemed like Mondays with you were not as worthwhile as Tuesdays when I use to drill, do, work…practice the Snatch.  Now I am pleased because of my time with you, I have gotten much stronger.  And even though I haven’t always gone below parallel, my heart was in the right place.

Love always,

CG

But that is not all!!!  These blurbs foretold that we would cover some pointers of CrossFit competition.  This is both for the inspired and the uninspired…enjoy me yelling at you!

  • The first rule of competing in CrossFit:  you sign up…as in now.

New England Fire Breather Festival

CFP Eye of the Storm

Beast of the East

If the only way you are going to run a 5k is by buying that outfit and then signing up for it right?  Well you better start trying on some new shirts now, because these competitions do sell out.  One of the bigger competitions dubbed “The Garage Games” has not been yet posted, but look for it on the site.

  • Rule number dos:  stop wasting time.

There is valuable time lost in transitions and the May Baseline was a great example of this.  The workout took an athlete from a rower, to a bar, to a box, and back to the rower.  With that in mind I have two questions…

  1. How many times did you get chalk to do those 12 deadlifts?
  2. How often are you walking away from your box during the 21 Box Jumps?

Not a whole lot of time is spent on just one round, but for three rounds, those transitions can turn into minutes of powerless time.  This carries over into all other WODs out there.  I understand that rest and breathing are necessary to live, but wasting time is not.  If you are going to be resting, rest.  There is seldom a need to walk around spending energy that should be given to the WOD.  Everyone here (whether you want to compete or not) is here to get better.  By pushing yourself past the limits of your comfort is how you will accomplish this.

Transitions, specifically referring to getting chalk or walking away from your equipment, are things that should be fixed before the WOD and not during.  Be sure to either have straps (in case of Pull Ups) ready to go or chalk up before the workout (in fact too much chalk is actually bad…look it up!).  As far as walking away from your equipment goes or even turning away from it, just don’t do it.  Minds would be lost if Rajon Rondo or any other player just turned away from the opposing player just because he was tired.  This is as much physical as it is mental, so it is time to work both ends of the formula.  In the end, both mind and body will be happier.

I only yell because I love you,

CG

==

 

02 Jun
by: Published in WODs

WOD:  250 reps for time:

Row (calories)
Push Press (95/65)
Box Jump (24/20)

Switch every minute on the minute until you achieve 250 reps.

==

hope.crossfit.com is a website with which I would like you all to get familiar.  CrossFit HQ and affiliates worldwide are joining together in the fight against childhood cancer and other deadly diseases.  The goal of the inaugural CrossFit for Hope fundraiser is to buy the St. Jude Children’s Research Hospital one operating day.  Contributions can be performance-based pledges or donations for participants and affiliates.  Next Saturday we will be running the “WOD for hope workout” and if you would like to sign up to donate, please follow the link.  Register as you normally would for any other event and select “CrossFit Reebok Back Bay” as your affiliate.  The goal is that within the 200+ members of the gym, to raise $1800-$2000.  The workout will be done in the style of the “Fight Gone Bad” workout.  5 different exercises, 1 minute AMRAP of each, rest 1 minute after each round, perform 3 rounds.  This will be a great time and a great cause for which to raise funds and throw down.

Thank you for your donations,

CG

==

01 Jun
by: Published in WODs

Only the cool kids post and read comments. Do you want to be cool or what?

WOD:  June Baseline: For Time:

800M Wallball Run (20/14)
21 Burpee Wallballs (20/14)
400M Wallball Run (20/14)
15 Burpee Wallballs (20/14)
200M Wallball Run (20/14)
9 Burpee Wallballs (20/14)

==

If you didn’t come yesterday, allow me to introduce you to the June Baseline.  Just shy of a mile of running with a medicine ball.  45 Wallballs fused with Burpees.  This combination can only make for a good day.  A quick look at the forecast and we notice some rain may be upon us.  Because I am a caring man and do not want anyone to get their balls all wet (and thus slippery), there will be a back up workout.  That back up WOD will also serve for all of those who came in yesterday and got their Baseline on with balls that were nice and dry.  Either way, enjoy whichever of the two workouts you end up doing, but be sure to get the Baseline in!  AND PLEASE!!!!

Write your results down
Put them on BTWB
Take a picture of them
Add it as a comment on the WOD page on the website

Whatever you do record it.  We had plenty of people who went heavier on the May Baseline AND went faster.  Because they knew their times they were munching on that slice of validation that what they are doing is working.
I’m all out of ball jokes for the day,
CG
==
31 May
by: Published in WODs

WOD:  June Baseline:  For time:

800M Wallball Run (20/14)
21 Burpee Wallballs (20/14)
400M Wallball Run (20/14)
15 Burpee Wallballs (20/14)
200M Wallball Run (20/14)
9 Burpee Wallballs (20/14)

==

Oh snap, running and Wallballs…that came out of nowhere.  If you are looking here for wisdom and advice as to how to carry the Medicine Ball when running, stop.  I have nothing for you.  The only way to make the runs any better would be to do them as fast as possible and without ever, EVER dropping it.  It is unsafe and you have to pick it up again.  If you do not know what it’s like to run with a ball attached to you, then you are going to absolutely hate love it :).  The Burpee Wallballs are something we have already hit up and something you will see at least once more.  Like with the run, the only way to make it any better is to do them as fast as possible.  This should be a quick workout and everyone should enjoy their time outside with your new 20/14 lb. best friend.  At the very least the rep scheme gets smaller and smaller as you chip away.  In fact, you are almost half way done after the first round.

It’s like I know the future,

CG

==

front squat with no hands

30 May
by: Published in WODs

WOD:  Christine:  3 rounds for time of:

500M Row
12 body weight Deadlifts
21 Box Jumps (24/20)

==

Say good bye to the May Baseline!  Hopefully we will not see this until say November or December.  You know you’re happy.  3 rounds of rowing, some body weight deads, and 60+ jumps doesn’t not a good time make.  Fastest male time to far is 9:34…as in 3:11.33 per round.  Prove me wrong, but no one will beat that by tomorrow.  If you are coming into the gym and you did this yesterday, there is a special WOD in store for you.  5 rounds of Christine Another workout will take place along side the Baseline that doesn’t include any of the Christine movements.  The workouts name may or may not start with the letter “M” and rhyme with “urph”.  In the mean time for everyone who still has not experienced Christine/May Baseline, be sure to stay efficient and keep that that chest upright, and yes that includes the Box Jumps.  63 crappy BJs will not help you in any way.

I said “At least there is no running or Wall Balls in this Baseline”.  hint hint wink wink,

CG

29 May
by: Published in WODs

Good work Andre

WOD:  Christine:  3 rounds for time of:

500M Row
12 body weight Deadlifts
21 Box Jumps (24/20)

==

It is that time of the month again.  The May Baseline is back and ready to give everyone the delight of rowing until their heart is content.  Matching the aforementioned rowing delight with some deadlifting and jumping on a box, Christine has a lot of hip extension.  Opening and closing the body in a pace, with a load, and then explosively taxes the body and the lower back.  Plenty of mobility before AND after this WOD will assist in ensuring the body can endure this after the Regionals hiatus.  Be sure to get your books, look on BTWB, or phone to see what times and loads you had at the beginning of the month.  There are various ways you can challenge yourself in this workout.  You could do the same load/height as in the beginning of the month and try to go faster.  You could go heavier/jump higher and try to go faster.  Whatever you do, be sure to do it properly (read:  safely) and do it faster.  After about a million rest days this is going to feel amazing.

At least there is no running or Wall Balls in this Baseline,

CG

==

28 May
by: Published in WODs

Thank you all for your support on this amazing weekend. We have the best members/fans ever!!!

Strength: Back Squat

1×5 65%
1×5 70%
1×5 75%
1×5 80%

WOD:  For total time:

35 Burpee Box Jumps (24/20)
35 Burpee Wall Balls (20/14)
35 Burpee Pull Ups

1 minute rest between exercises.

==

Let’s start with this…

Reebok CrossFit Back Bay competed in this week’s Northeast Regionals.  Some ups and downs were had by the team, but the overall performance was great.  For a team that was put together quickly and with some relatively novice crossfitters, RCBB put up a hell of a fight.  The team showed that though some work is needed, what we do well, we do extremely well.  All of the team members would like to thank everyone who came and supported us and the rest of the competition.  This was a great weekend for both competition and community.

As a heads up for those who were inspired enough to want to compete AND for those who may be on the fence, I will be doing little write ups of what you will need to be able to compete.  A little food for thought if you want to a part of the competition in the sport of fitness.

Now back to our regularly scheduled programming.

If you have PRed in your Back Squats recently, do not forget to use your new number for today’s calculations.  This will be the second to last week of Back Squats so make sure you get them in while you can.  Next week we will officially attempt a new 1RM and after that a lot of skill work will be coming up for the Olympic lifts and the more advanced gymnastic movements.  The WOD today is extremely short (only 105 Burpees) so you shall enjoy whatever flavor of additional work your coach will bring to the class.

Humbled by your support,

CG

==

 

27 May
by: Published in WODs

The gym is closed today.  Instead of posting nothing since some of you will be surely checking, here is the inspiring story of Gary Roberts.  A documentary entitled “Killing the fat man” follows Gary through his life changes brought about through doing CrossFit.  Here are the last three episodes.  Enjoy

Killing the fat man:  Episode 8

Killing the fat man:  Episode 9

Killing the fat man:  Episode 10

26 May
by: Published in WODs

The gym is closed today.  Instead of posting nothing since some of you will be surely checking, here is the inspiring story of Gary Roberts.  A documentary entitled “Killing the fat man” follows Gary through his life changes brought about through doing CrossFit.  Here are the next four episodes.  Enjoy

Killing the fat man:  Episode 4

Killing the fat man:  Episode 5

Killing the fat man:  Episode 6

Killing the fat man:  Episode 7

 

25 May
by: Published in WODs

The gym is closed today.  Instead of posting nothing since some of you will be surely checking, here is the inspiring story of Gary Roberts.  A documentary entitled “Killing the fat man” follows Gary through his life changes brought about through doing CrossFit.  Here are the first three episodes.  Enjoy

Killing the fat man:  Episode 1

Killing the fat man:  Episode 2

Killing the fat man:  Episode 3

 

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