Fun & Fitness

Reebok CrossFit Back Bay
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

==

02 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

I came to the realization that Crossfit is not for everyone.  I believe everyone can do Crossfit but when I read articles online that somehow doing too many squats will give you the Bubonic plague or that kipping pull-ups are ruining America I think to myself that everyone should take a deep breath.  One has to pay to be a member of a gym, therefor most people that have paid have done their due diligence as consumers and have decided to join by force so please put away your pitchforks.  People that are members are members by choice.  We are not a cult.

   “A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” 
― Robert A. Heinlein
   This is for all Crossfit coaches out there…. we all preach community but when we see a coach that is not doing his/her job instead of rolling our eyes and mumbling under our breath “This coach has no clue”  we should assess the situation because one of two things are going on….1) The Coach is wreck less and doesn’t care about anyone but themselves or 2) The Coach is passionate but green and just hasn’t been taught the proper cues.  Chances are its the latter and is open to any guidance a more experienced coach has to offer (Nate, i’m inspired!).
   This Friday, December 6th at 7pm , at 209 Columbus Ave the WOD will be…

“Rogers”

Row 77 Calories to buy in
then
10 Rounds of:
3 Hanstand push-ups
5 Pull-ups
9 Box Jumps
6 Kettlebell Swings (2,1.5)

Patrick Edwin Rogers (BPD E18) Of West Roxbury, formerly of Dorchester, diedtTuesday, November 19th 2013.

Beloved son of Kathleen (Connolly) and Francis M. Cosgrove of Dorchester and William F. Rogers of Weymouth.

Beloved brother of Kelly A. Alves of Dedham.

-Bern K. Prince

“Yeah, I is free.” Django

 

 

 

   
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