Fun & Fitness

Reebok CrossFit Back Bay
07 Nov

Throwdown WODs

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NOTE: These WODs are NOT real. The fact that I have to post this comment to begin with is a little silly, but we are clearly not tying people to rowers and throwing barbells through the air. The real WODs will be posted tomorrow morning before the competition begins. Feel free to check back then, or better yet, please send any and all videos of you attempting these WODs below to justin@reebokcrossfitbackbay.com.
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Event 1
Max height and distance for a Thruster Toss (RX = 96/65)(Scaled = 65/45)

Women will go first, followed by the men. Each athlete will have exactly 2 minutes to establish a max height and distance Thruster Toss. The barbell will be loaded to 95/65 for the RX division and 65/45 for the scaled division. Competition plates will be used to minimize bounce of the bar. The athlete will begin on the starting line and will perform a full front squat, reaching a squat depth below parallel. The athlete will then explode up and release the bar at the top of the thruster with the goal being to attain the maximum height and maximum distance traveled by the barbell while in the air. There will be a ladder judge to measure the maximum height of the bar and a distance judge to mark the exact spot where the barbell lands after the toss. Both height and distance will be scored separately, meaning athletes will earn two scores for this event.

Event 2
6 minutes to establish 1RM barbell biceps curl

Athletes will be given a barbell and a set of plates and collars. They will have 6 minutes to bring the barbell from the waist to shoulder-level using only the arms to move the weight. Athletes will begin the lift with their backs against the wall to prevent the use of any legs, hips, or backs in the assistance of the lift. Once the barbell has been brought to shoulder-level and the judge has called a successful lift, athletes may drop the bars. Scores will be based on highest weight successfully lifted with this movement.

Event 3
AMRAP 10 minutes of:
1,000m Legless row
In remaining time, AMRAP of 10 sumo Dead-lift high-pulls (RX = 135/95) (Scaled = 95/65), 10 triple-unders

Athletes will begin this 10-minute event by performing a 1,000m row without the use of their legs. Athletes can hinge forward at the waist and open up at the waist, but the knees must remain locked out the entire time. To ensure this, athletes legs will be tied down to the rower by their judge, and will only be released after all 1,000m are completed. After the row is complete, athletes will move onto their barbells and, in the remaining time, complete as many rounds and reps as possible of 10 Sumo Dead-lift high-pulls and 10 triple-unders. The SDHP must start on the ground every rep and must reach collarbone level with elbows clearly above the bar. For the triple-unders, the rope must pass under the feet THREE times for every jump.

Floater WOD
For time:
1,000 Abmat sit-ups

Athletes will report to the St. James location at any point they wish from 10:30am-1:30pm. There will be a series of abmats set up, and they must confirm with the judge/assistants that they are beginning this event. They will have as long as needed to complete the event, as long as they finish during that 3-hour window. A successful rep must see the shoulders pass through 90 degrees with the athlete touching the ground in front of their feet, and they must return their shoulder blades to the ground reaching up behind their head at the bottom of each rep.

Final WOD — Top 6 athletes in each division ONLY
17 minute CAP
For time:
5 one-legged box jumps, right leg (30″/24″)
5 one-legged box jumps, left leg
1 legless rope climb
5 one-handed push-ups, right arm
5 one-handed push-ups, left arm
1 legless rope climb
5 one-arm dead-lifts, right arm (225#/155#)
5 one-arm dead-lifts, left arm (225#/155#)
1 legless rope climb
5 one-arm hang power cleans, right arm (95#/65# — barbell)
5 one-arm hang power cleans, left arm (95#/65# — barbell)
1 legless rope climb
5 one-arm wall balls, right arm (20#/14#)
5 one-arm wall balls, left arm (20#/14#)
1 legless rope climb
10 one-arm burpees, alternating arms
1 legless rope climb

Only the top 6 Male RX athletes and top 6 Female RX athletes will qualify for this final event. Standards for each movement will be explained on competition day. We are announcing the WOD before-hand because there are a lot of new and awkward movements that we want to give you all the opportunity to practice. Good luck to all competitors!

06 Nov
by: Published in WODs

GS: 12 min AMRAP of:

60 seconds of:

Bent Front Raise
Band Pull Aparts
Alternating Leg Hollow Hold

1: 4 min AMRAP of:

9 Russian Kettlebell Swings (24/16)
7 Push Ups
5 Hang Power Clean (95/65)

Rest 2 minutes

7 min AMRAP of:

9 Goblet Squats (24/16)
7 Push Ups
5 Power Clean (95/65)

2: 4 rounds for time of:

3 Handstand Push Ups
6 Hang Power Snatch (95/65)
9 Overhead Squats (95/65)

4 min cap

Rest 2 minutes

4 rounds for time of:

9 Handstand Push Ups
6 Power Snatch (95/65)
3 Overhead Squat (95/65)

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From Jess H…

What was your biggest concern when starting the challenge?

I wasn’t really concerned. I’ve been eating paleo since February, so I’ve gotten into a comfortable routine of buying and fixing food in advance.

What was the most difficult food or foods to give up?

I suppose sweets. I like ice cream, cookies and pie.

What was the easiest thing to give up?

Stuff I don’t like…I hate black licorice, so yeah, that was easy

What did you miss the most?

The option of having a cheat meal.

What motivated you to continue eating cleanly through all 30 days?

I’ve wanted a 6-pack since I was 17. Getting pretty close. After a couple of cheat days, I’m going to go back to another month of strict paleo, and see if I can finally get there.

What benefits do you feel you gained from doing this challenge?

I have incredible energy. Basically, I can stay really busy from the moment I wake up until it’s time to go to sleep, and I sleep really well. I work out 5 or 6 days a week, and feel really healthy.

What do you think was the biggest change?

There wasn’t much change, like I said, I’d been doing paleo since February, although I did allow myself occasional cheats, so I suppose not cheating was the biggest change.

What advice would you give someone who is about to start a cleaner diet?

Prepare yourself way in advance. I cook everything myself, and only rely on eating out when it’s absolutely necessary. I prepare meats on Saturday/Sunday, and purchase fresh vegetables every day or every other day. Bring your lunch, and snacks in to work. If I didn’t do that, I’d be likely to cheat around 3-4pm, when I feel like having a snack, and there are only bad things around to eat. Make really simple foods to cut down on cooking time.

Well done Jess,

CG

==

 

06 Nov

Heat Schedule

** Updates have been made, please see below **

InternalThrowdown-01

Below you will find all information for the heats and judging for this Saturday’s Throwdown. I guarantee that I made some mistakes with scheduling, so if anyone finds an error please contact me at justin@reebokcrossfitbackbay.com. This goes for athletes AND judges! Good luck to all competitors, it should be a great day of competition!
Heat schedule
9:00-9:30 EVENT 1 — WOMEN

9:30-10:10 EVENT 1 — MEN

10:10-10:30 Administrative break/transition to next event

10:30-1:30 “Floater” WOD at St. James
* 10:30-12:00pm Judge = Jessa Lemoine
* 12:00-1:30pm Judge
= Jeff Wurm

10:30-10:36 WOD 2 Females Heat 1
Lane/ Athlete /Judge

1/Danielle Martin/Taylor Short
2/Mai Nguyen/Erin Boyer
3/Anya Slavin/Alexa Walls
4/Kat McCord/Gino Leite
5/Jess Hasenplaugh/Brendan Ryan
6/Erin Kerr Brittany/Reynolds
7/Melissa D’Amato/Page Travaglini
8/N/A/Creed Mangrum

10:40-10:46 WOD 2 Females Heat 2
Lane/Athlete/Judge

1/Anat Sheffi/Taylor Short
2/Whitney/Kemp Erin Boyer
3/Sam Michelmore/Alexa Walls
4/Megan Barrows/Gino Leite
5/N/A/Brendan Ryan
6/Pam Aldridge/Brittany Reynolds
7/Liz Shelburne/Page Travaglini
8/Molly Brady/Creed Mangrum

10:50-10:56 WOD 2 Females Heat 3
Lane/Athlete/Judge

1/Karen Venezia/Taylor Short
2/Jenna Sherman/Erin Boyer
3/Lori Carpenter/Alexa Walls
4/Ashley Woods/Gino Leite
5/Amanda Leahy/Brendan Ryan
6/Laura Skaggs/Brittany Reynolds
7/Lori Webber/Page Travaglini
8/Kathryn Allen/Creed Mangrum

11:00-11:06 WOD 2 Males Heat 1
Lane/Athlete/Judge

1/Alex Froyman/Taylor Short
2/Matt Giffune/John Fodera
3/Nate Gagnon/Cassandra Terry
4/Josh Bystock/Cam Mathison
5/Matt Bystock/Brendan Ryan
6/AJ Machnes/Andre C
7/Austin Reed/Page Travaglini
8/Matt Pisani/Creed Mangrum
9/Jon Gonthier/Lauren Scheinfeldt

11:10-11:16 WOD 2 Males Heat 2
Lane/Athlete/Judge

1/Jason Majane/Taylor Short
2/Wilson Velasco/John Fodera
3/Mike Gilbert/Cassandra Terry
4/Lou Somma/Cam Mathison
5/Will Carter/Brittany Reynolds
6/Travis D’Amato/Andre C
7/Derrick Rousseau/Alexa Walls
8/Jon Sheffi/Gino Leite
9/Humoud/Lauren Scheinfeldt

11:20-11:26 WOD 2 Males Heat 3
Lane/Athlete/Judge

1/Dan Smith/Taylor Short
2/FJ Perfas/John Fodera
3/Tim Wackenreuter/Cassandra Terry
4/Chris Ancona/Cam Mathison
5/Jon Brown/Brittany Reynolds
6/Eugene Mann/Andre C
7/Mark Neville/Alexa Walls
8/Scott Maurer/Gino Leite
9/Jon Wyss/Lauren Scheinfeldt

11:30-11:36 WOD 2 Males Heat 4
Lane/Athlete/Judge

1/Drew Veneziano/Taylor Short
2/Mike DeMichele/John Fodera
3/Bobby Rowley/Cassandra Terry
4/Michael Hans/Cam Mathison
5/Chad Verry/Brittany Reynolds
6/Phil Audino/Andre C
7/Garrett Baumann/Alexa Walls
8/Scott Graham/Gino Leite
9/Patrick Choi/Lauren Scheinfeldt

11:40-12:00 Lunch/administrative break/Judges switch for “floater”

12:00-12:10 WOD 3 Females Heat 1
Lane/Athlete/Judge

1/Danielle Martin/Dahne Yaitanes
2/Mai Nguyen/Jacque Goode
3/Anya Slavin/Kristen McMullen
4/Kat McCord/Carter Rogan
5/Jess Hasenplaugh/Katie Murphy
6/Erin Kerr/Erin Boyer
7/Melissa D’Amato/Brendan Ryan
8/N/A/Page Travaglini

12:15-12:25 WOD 3 Females Heat 2
Lane/Athlete/Judge

1/Anat Sheffi/Dahne Yaitanes
2/Whitney Kemp/Jacque Goode
3/Sam Michelmore/Kristen McMullen
4/Megan Barrows/Carter Rogan
5/N/A/Katie Murphy
6/Pam Aldridge/Erin Boyer
7/Liz Shelburne/Brendan Ryan
8/Molly Brady/Page Travaglini

12:30-12:40 WOD 3 Females Heat 3
Lane/Athlete/Judge

1/Karen Venezia/Dahne Yaitanes
2/Jenna Sherman/Jacque Goode
3/Lori Carpenter/Kristen McMullen
4/Ashley Woods/Carter Rogan
5/Amanda Leahy/Katie Murphy
6/Laura Skaggs/Erin Boyer
7/Lori Webber/Brendan Ryan
8/Kathryn Allen/Page Travaglini

12:45-12:55 WOD 3 Males Heat 1
Lane/Athlete/Judge

1/Alex Froyman/Dahne Yaitanes
2/Matt Giffune/Jacque Goode
3/Nate Gagnon/Kristen McMullen
4/Josh Bystock/Carter Rogan
5/Matt Bystock/Katie Murphy
6/AJ Machnes/Brittany Reynolds
7/Austin Reed/Cam Mathison
8/Matt Pisani/Jessa Lemoine
9/Jon Gonthier/Gino Leite

1:00-1:10 WOD 3 Males Heat 2
Lane Athlete Judge

1/Jason Majane/Dahne Yaitanes
2/Wilson Velasco/Jacque Goode
3/Mike Gilbert/Kristen McMullen
4/Lou Somma/Carter Rogan
5/Will Carter/Katie Murphy
6/Travis D’Amato/Brittany Reynolds
7/Derrick Rousseau/Cam Mathison
8/Jon Sheffi/Jessa Lemoine
9/Humoud/Gino Leite

1:15-1:25 WOD 3 Males Heat 3
Lane/Athlete/Judge

1/Dan Smith/Dahne Yaitanes
2/FJ Perfas/Jacque Goode
3/Tim Wackenreuter/Kristen McMullen
4/Chris Ancona/Carter Rogan
5/Jon Brown/Katie Murphy
6/Eugene Mann/Brittany Reynolds
7/Mark Neville/Cam Mathison
8/Scott Maurer/Jessa Lemoine
9/Jon Wyss/Gino Leite

1:30-1:40 WOD 3 Males Heat 4
Lane/Athlete/Judge

1/Drew Veneziano/Dahne Yaitanes
2/Mike DeMichele/Jacque Goode
3/Bobby Rowley/Kristen McMullen
4/Michael Hans/Carter Rogan
5/Chad Verry/Katie Murphy
6/Phil Audino/Brittany Reynolds
7/Garrett Baumann/Cam Mathison
8/Scott Graham/Jessa Lemoine
9/Patrick Choi/Gino Leite

1:40-2:15 Transition/announcement of Final WOD/announcement of Top 6 RX Male/Female

2:20-2:37 FINAL WOD – FEMALES
Lane/Athlete/Judge

1/RX Female Rank 1/Erin Boyer
2/RX Female Rank 2/Gino Leite
3/RX Female Rank 3/Lauren Scheinfeldt
4/RX Female Rank 4/Jeff Wurm
5/RX Female Rank 5/Carter Rogan
6/RX Female Rank 6/Page Travaglini

2:43-3:00 FINAL WOD – MALES
Lane/Athlete/Judge

1/RX Male Rank 1/Erin Boyer
2/RX Male Rank 2/Gino Leite
3/RX Male Rank 3/Lauren Scheinfeldt
4/RX Male Rank 4/Jeff Wurm
5/RX Male Rank 5/Carter Rogan
6/RX Male Rank 6/Page Travaglini

3:00 Announcement of podium finishers, awarding of medals, beginning of Tasty Burger BBQ

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