Fun & Fitness

Reebok CrossFit Back Bay
29 Oct
by: Published in WODs

1:  4 rounds of for time of:

8 Sumo Deadlift High Pull (95/65)
8 Power Clean (95/65)
8 Overhead Lunges (95/65)
8 Overhead Squats (95/65)
8 Back Squats (95/65)
8 “Y” Press = Snatch Push Press (95/65)

35 min cap

2:  6 rounds of for time of:

10 Sumo Deadlift High Pull (95/65)
10 Power Clean (95/65)
10 Overhead Lunges (95/65)
10 Overhead Squats (95/65)
10 Back Squats (95/65)
10 “Y” Press = Snatch Push Press (95/65)

35 min cap



For those of you who didn’t do SPOOKY last October, let me welcome you to the hardest workout of the year.  If you are wondering how such a simple workout can actually be so devious, let me tell you the legend:

A still young / perfect / handsome programmer wanted to come up with a fun workout for his clients who all loved him very much because of how still young / perfect / handsome he was.  He labored and toiled through days and nights, both of them uphill!  He scoured countless stacks of ancients tomes of halloween related words.  After great ordeals, this still young / perfectly handsome / handsomely perfect programmer came up with the colossal workout known as SPOOKY.  The only problem is that when it was time to write the workout down at the board, he had forgotten the rep scheme for the workout (it must’ve been all of the mental anguish).  He accidentally wrote down 6 rounds of 10 reps of everything as oppose to 4 rounds of 8 of everything.  Lo and behold, the workout, which had an original time limit of 45 minutes, was pretty undoable.  Today is stands as a great test of capacity and will and as a testament of how still young / perfect / and handsome that programmer is.

That guy is a legend,

Spolier alert:  that programmer was me,

I am legend,

Not the movie though,



28 Oct
by: Published in WODs

WOD:  Death by:

Coaches choice x 2

20 min time limit


Second to last day…

The first step to any challenge is often an often difficult and somewhat curious step.  You may not be entirely sure what to expect from the challenge or from yourself.  The task may appear insurmountable to a degree that you may question whether or not it is pointless.  But like with all things though, time passes, and change is born.  Your labors become fruitful and at some point something your way of thinking becomes different.  What was once a mighty challenge becomes routine and not testing yourself is what actually turns difficult.  That initial step turn into a stride and a stride turn into a sprint.

With just two days until the challenge is over, you stand a more learned individual.  Whether you became aware of how much this change was needed or what you aren’t willing to live without, the knowledge you have obtain has made you more powerful.  This power can become the everlasting effect on your outlook, your capacity, and your health.  Those that didn’t challenge themselves may see this as sensational, but those that lived it will know it as factual.  I applaud your efforts for not just wanting a change, but making one happen.  Let today not be the second to last day of the challenge, but instead nothing other than the norm.

Well done,



27 Oct
by: Published in WODs

WOD:  Sally:

Back Squats (135/95)

Rest 8-10 minutes

Shoulder Press (65/35)


Bring Sally up…

If you have never heard this song before, today you are going to listen to it twice.  The lyrics are simple and the workout will be just as straightforward.  When the song calls to “Bring Sally up / Bring Sally down”, you will move the barbell up or down in rhythm with the song.  There are 30 repetitions in the lyrics and the idea is to be able to make all 3:27 seconds of the song without dropping the barbell and without missing a rep.  This is a difficult test of muscular endurance, but also one of form.  If you lack flexibility or good general positions, this workout may prove to be more enjoyable to watch than to perform.

To all paleo challenge members!  This is it!  The last hurrah!!!  You have four more days and some of you have perfect scores still.  Keep up the good work and stay strong until the end!!!

Bring Sally down,



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