Fun & Fitness

Reebok CrossFit Back Bay
09 Dec
by: Published in WODs

GS: 4 rounds for perfection:

5- 10 Box HSPU


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,



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,



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,



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