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Reebok CrossFit Back Bay
30 Jun
by: Published in Uncategorized

Skill: 3 rounds of:

Hanging Knee Raise (with alternating Kick Outs)
Upside Down Ring Hang or Skin the Cats
Straight Leg Raises (pike or straddle)

WOD 1: 7 rounds of:

100M Row
10 Sit Ups
8 Power Clean (95/65)

12 min time limit

WOD 2: 7 rounds of:

100M Row
9 Toes to Bar
8 Power Clean (95/65)

12 min time limit

==

Let’s bust a rap…

Today is Tuesday!
Did you do your survey?!
Those two don’t rhyme.
Other words here.

Today is Tuesday!
It’s only six questions!!
Six rhymes with sticks
I take it back, it really doesn’t.

Today is Tuesday!
Fill out the survey!!!
This rap is over.
Damn I’m good at rapping.

Now put that on a beat,

CG

==

29 Jun

Meeting for ALL Bay State Games Athletes

 

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Attention athletes,

There will be NO barbell work for this week as we are now two weeks out from the Bay State Games that you all have been training so hard for! I will be holding a meeting for all Bay State Games athletes at the Columbus Ave location on Sunday, July 6th following the end of classes at 1pm. This meeting will cover a few important topics:

  1. How to approach your 3 attempts
  2. The mindset for this meet — we want everyone going 6/6 or at the very least making their first two lifts and going for a goal on the third
  3. What weigh-ins will look like and how to over-hydrate/dehydrate in order to make weight
  4. What to bring with you
  5. How things will run/be organized
  6. The role of the coach and what they will do for you
  7. How to approach training the week of competition
  8. Any other important things that come up in questions/comments during the meeting.

There will be one day of barbell work programmed for next week, and it will be nothing more than some 60-65% lifts the day before the meet to prime the CNS for competition day. Feel free to email me any questions or let me know if you for sure cannot attend the meeting for whatever reason.

Samantha Rei Medeiros liked this post
29 Jun
by: Published in Uncategorized

Team WOD 1: For time:

400M Run
10 Reverse Wall Climbs
20 Cal Row
30 Back Rack Lunges (95/65)
40 Over The Box Jumps (24/20)
50 Pull Ups
60 Step Ups (95/65 at 20/16)
70 Russian Kettlebell Swings (24/16)
80 Hanging Hip Rotators
90 Wall Balls (20/14)
100 Burpees
400M Run

Both people have to do both runs

Team WOD 2: For time:

400M Run
10 Reverse Wall Climbs
20 Cal Row
30 Front Rack Lunges (95/65)
40 Over The Box Jumps (20/16)
50 Pull Ups
60 Step Ups (95/65 at 20/16)
70 Russian Kettlebell Swings (32/24)
80 Toes to Bar
90 Wall Balls (20/14)
100 Burpees
400M Run

Both people have to do both runs

==

Team workout???…

And on a Monday no less.  This little gem is a play on a workout from Coach Boyer, but with a few twists to allow everyone to survive it under an hour.  Today starts a new week and tomorrow starts a new month so let’s kick things off together and while we are at it…

Wish JS a happy birthday,

CG

==

 

Today starts a new week while tomorrow starts a new month.  If you haven’t spent some quality time in the sun, then start in July!  Wi

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