Fun & Fitness

Reebok CrossFit Back Bay
05 Nov
by: Published in WODs

Strength:  18 mins to find:

5RM Thruster

10 min AMRAP of Kettlebell Press Complex:

5-6 Kettlebell Press
3-4 Alternating Kettlebell Press (each arm)
5-6 Kettlebell Push Press

1: 5 min AMRAP of:

15 Wall Balls (14/10)
25 Double Unders

or

20 Kick Outs

2: 3 rounds for time of:

20 2-for-1 Wall Balls (20/14)
50 Double Unders

5 min cap

==

From Stacey S…

What was your biggest concern when starting the challenge?

My primary concern was avoiding temptations while at work. With pizza, cupcakes, catered lunches and snacks constantly at my fingertips I was afraid that my willpower would be tested on a daily basis. However, once I told my coworkers that I had entered a 30 day paleo challenge, they were incredibly supportive and 2 of them even joined in on the fun.

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

Giving up dairy in general was pretty difficult. Before I started the challenge I saw no harm in adding cream to my coffee, having greek yogurt for breakfast or thoroughly enjoying sharp cheddar cheese on anything and everything possible. After about a week of the challenge I was surprised that I didn’t miss dairy at all and plan to continue cutting it out of my diet with the exception of a possible trip to the self-serve froyo bar on special occasions.

What was the easiest thing to give up?

The easiest thing to give up was gluten/grains. I have been trying for a long time to cut them out of my diet as much as possible so I had a little practice before the challenge started. Substituting pasta with spaghetti squash or homemade sweet potato fries instead of rice was satisfying enough that I didn’t miss gluten/grains.

What did you miss the most?

OKTOBERFEST! While all my friends were indulging in beer summits and pairing a nice pumpkin beer with a Red Sox game, I experienced feelings of jealousy and envy but knew I would be happy with my choice in the long run.

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

I set a goal on day one to finish the competition with 0 cheats and wanted to prove to myself that I could do it. I was interested in seeing how I would feel, if it would improve my overall performance at crossfit, and I wanted to see if I could lose weight. After the first week I felt a little lighter, healthier and happier and wanted to see what the next 3 weeks would bring. When I was consistently more energetic each day, losing weight each week and sleeping better each night I had no interest in straying from my new routine.

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

This challenge combined with crossfitting 5 days a week has given me a new perspective on how I value health and fitness. I have always been pretty active and played division one ice hockey in college but was at a loss when I was no longer a part of a team. After I hung up the skates I realized how much I missed being motivated by 20 teammates who were striving for a common goal. When I started crossfitting I had goals of getting fit and quickly learned that I could do that while surrounded by a group of incredible people. The paleo challenge was really the icing on the cake – I found that I not only felt better physically, but I also gained the confidence to push myself outside my comfort zone. I have to thank the incredible coaches also – Whether it was Erin pushing me to workout at Box 2, reading Gino’s paleo pep talk each day, or Bern hounding me to start going to comp class; it all helped me to stay the course and push myself. I feel like every little thing that has happened in the past 30 days has allowed me to come out of my shell and take on new challenges.

What do you think was the biggest change?

I have learned a lot about myself in the past 30 days. I started the challenge with a simple goal of seeing if I could eat clean for 30 days without cheating. As I started to feel stronger and healthier in general, I then went to crossfit each day with a goal of not just getting a great workout, but competing. This might have just been a challenge to eat clean for 30 days, but in being strict with it I learned a lot about what I am capable of and the things I can achieve if I put my mind to it. I will continue eating paleo without a doubt and also plan to continue setting goals in hopes of entering a competition in the future. Competition date –TBD.

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

Since starting the challenge, my sister, 5 close friends and 2 coworkers have all taken on the challenge and have reaped the benefits as well. My advice has been to set a date and don’t look back as it is something that will change the way you live in such a positive way. I am now a firm believer that if you can commit to eating clean you are setting yourself up to be a better you; the world is your oyster.

Well done Stacey,

CG

==

04 Nov
by: Published in WODs

GS: 12 min AMRAP of:

20 seconds of:

Ring Row
Ring Push Up
Ring Dip

60 seconds of:

Alternating Leg Hollow Hold

1: 7 min AMRAP of:

10 Power Cleans (95/65)
10 Burpees
10 Front Squats (95/65)

Rest 2 minutes

4 min AMRAP of:

5 Power Cleans (95/65)
5 Burpees
5 Front Squats (95/65)

2: 5 rounds for time:

6 Power Snatches (95/65)
10 Overhead Squats (95/65)
2 Muscle Ups

7 min cap

Rest 2 minutes

For time:

30 Hang Power Snatch (95/65)
8 Muscle Ups

4 min cap

 

==

From Jenna S., but I took the liberty to italicize a few things…

What was your biggest concern when starting the challenge?

I was concerned about not being able to drink alcohol — it can feel very socially awkward to give up and most of my (non-CrossFit) friends did not understand why I wasn’t drinking.

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

Probably sweets.  I didn’t realize how many times someone in my office brings in cookies or brownies for someone’s birthday, etc., and the Paleo Challenge made me very aware of how many little treats I normally have throughout the day.  I realized how much of my unhealthy eating was mindless and not even necessarily for a special occasion.

What was the easiest thing to give up?

Grains and dairy.  Of course cheese is delicious, but it’s easy to get omelettes, burgers, etc. without cheese when eating out.

What did you miss the most?

Sugar was the hardest but I just ate dried fruit in the beginning to help with the transition.  I also missed being able to have a cocktail or a glass of wine, but that part actually wasn’t as hard as I thought it would be.

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

To be completely honest, seeing the scale go down.  Seeing results really helped to motivate change.  Also, all of the coaches and my CrossFit friends were so motivating.  And Samantha S. checked in with me daily, if not hourly, so she deserves a shout out as well.

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

I’m very proud of myself for committing to something for 30 days and sticking to it.  I also PR’d every single girl WOD that I did during our testing week, but that may be attributed more to Gino’s excellent programming (although I do think nutrition helps).

Ed. note:  I’ll definitely take the credit for that (JK!)

What do you think was the biggest change?

I think knowing what kind of results I can get from clean eating are going to motivate me to eat paleo long after this challenge has ended.

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

Make sure that you always have delicious paleo food on hand so that you don’t get too hungry.  Planning ahead is key.  I spend a good amount of time on Sunday cooking/prepping for the week.

Well done Jenna,

CG

==

PS:  Only a few more days until the throwdown!!!!!!!!!

03 Nov
by: Published in WODs

Strength A:  18 mins to find:

5RM Front Squat

Strength B:  12 min AMRAP of:

25 Russian Kettlebell Swings

Rest 30 seconds

20 Russian Kettlebell Swings

Rest 30 seconds

15 Russian Kettlebell Swings

Rest 30 seconds

10 Russian Kettlebell Swings

Rest 30 seconds

5 Russian Kettlebell Swings

Rest 60 seconds

Start over

All of these sets are to be done as fast as possible and COMPLETELY UNBROKEN

1: 5 min AMRAP of:

100M Row (counts as 1 rep)
8 Burpees

2: 6 rounds for time of:

100M Row
10 Burpees

5 min cap

==

Back at it…

Welcome back!  I hope you all enjoyed the almost three weeks of programming vacation.  Reebok CrossFit Back Bay will be starting it’s second of three strength cycles before the Opens competition and this time around we have some new things being thrown into the mix.  Front Squats and Thrusters will take center stage and the heavy movements while Turkish Get Ups (with dumbbells, kettlebells, barbells, or humans) and Deadlifts will round out the week.  The real star of the show for the next two months is the almighty kettlebell.  If you are already disappointed about this, then be prepared to be whimsically carried away to a magical land where good form (by force) and strong hips reign supreme.  If you are already excited, then good!

With regards to the paleo challenge, Reebok CrossFit Back Bay would officially like to congratulate everyone for participating!  8 people managed to get over 100 stars and half of them had perfect scores!  A special congratulations goes out to all four of them:

  • Jenna S.
  • Samantha A.
  • Jess H.
  • Stacey S.

These four gals took the challenge and championed over it all while gaining enormous benefits.  We will hear from these gals soon about their experiences with the paleo challenge.  Furthermore, they have each won a free T-shirt from our fine RCBB collection.

Well done ladies,

CG

==

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