Reebok Crossfit backbay

Strength:  4 sets for max reps:

Max Strict Pull Ups
10 Deadlifts (255/175)

Rest 2 mins

WOD L1:  4 rounds for max reps of:

30 second AMRAP Kettlebell Swings (20/12)
30 second AMRAP Hanging Knee Raise Hold
30 second AMRAP of Burpees

Rest 1 minute

WOD L2:  4 rounds for max reps of:

30 second AMRAP Kettlebell Swings (24/16)
30 second AMRAP Toes to Bar
30 second AMRAP of Burpees

Rest 1 minute

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She is going to hate me for this, but click here…

From beginning to end, that video lasted 41 seconds.  A fair description would be that the first 2-3 seconds were easy.  Outside of that frame of time where Dawn is kipping, a lot happened. While clearly defying gravity, Dawn’s 38 second-long Muscle Up was her first ever.  This was a tremendous showing of what one can do if they have the willingness to do it.  This was also a special moment because EVERYONE ignored their own athletes to watch this thirty-eight-second-long Muscle Up unfold.  Seldom are the chances that we can unite for a single spontaneous cause and this past Friday afternoon, for at least 38 seconds, every member of that CrossFit community was on the same page.

With all of the nice stuff having been said, it’s time to get real.  RCBB Team 1 won the Muscle Up event with a combined effort of 103 Muscle Ups.  This was one of the top scores from all over the world and Team 1 will remain as one of the few that break the 100 Burpee Muscle Up mark in the coming weeks.  Each of the three women on their team, moved quickly and pretty easily through each rep for two reasons…

1)  They were efficient (this was a practiced movement for them)

2)  They are strong…AT GYMNASTICS!!!

There is a lot of pizzazz surrounding a 400 lb. Back Squat, that’s a pretty good physical accomplishment.  How about 50 Handstand Push Ups done in two sets?  How about doing 40 Toes to Bar unbroken?  We spent a great deal of energy praising our weightlifting capacity, while shunning improvements in gymnastics.  Managing your body is a staple in both gymnastics  and weightlifting.  Improvements in one is a great thing.  Improvements in both is how you become a better athlete.

Good work Chica,

CG

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If you have any photos of this weekend that you would like to see on the blog please email them to me at gino@reebokcrossfitbackbay.com

Skill:  Clean

WOD L1:  EMOTM for 20 mins:

Odds:  5 Cleans (135/85)
Even:  12 Push Ups

WOD L2:  EMOTM for 20 mins:

Odds:  5 Cleans (185/125)
Even:  5 Handstan Push Ups

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So much to address…

This week we will recap Regionals from several different angles.  I know I have a lot to talk about (abs, mobility…), but this weekend trumps that for various reasons.  First and foremost I will like to thank every one who posted, emailed, or in one way shape of form wished the Back Bay teams well.  Secondly, Reebok CrossFit Back Bay sincerely appreciates your attendance on all three of the days of competition.  It was a wonderful weekend that was made better by having all of you alongside.  Lastly, a special thanks goes out to Greg Lukas who went considerably out of his way to ensure that the experience you had at Regionals was optimal.  Thank you Greg, we sincerely appreciate everything you do for all of us.

These last three days felt incredibly long, but now that they are over, they feel so far behind.  This was a great opportunity to see, in action, the sport we all know, love, and practice every day.  This weekend was a great opportunity to be humbled by the effort of the men and emasculated by the effort of the women.  The Regionals competition has grown from an event that once took place in a parking lot to having an official venues all around the world.  The sport of fitness has certainly arrived.

If you enjoyed, in any way, watching the competition, then you would love actually competing.  It is difficult to match the gladiator-entering-the-arena-like feeling you get when entering the stage.  There are local competitions that host workouts on both Rx and scaled divisions.  The first day of training is always the day after a competition.

3, 2, 1…GO!!!,

CG

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Partner WOD L1: For time:

1 mile Run

Broken up anyhow:

100 Pull Ups
200 Push Ups
300 Air Squats

1 Mile Run

Both teammates have to do both runs

WOD L2:  Murph:  For time:

1 mile Run

Broken up anyhow:

100 Pull Ups
200 Push Ups
300 Air Squats

1 Mile Run

All of it has to be done with a 20/10 lb. vest

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

RIP hero,

CG

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