WOD: 4-27-13

Team WOD L1:  For time:

100 Over the Bar Burpees
100 Thrusters (95/65)

Team WOD L2:  For time:

100 Over the Bar Burpees
100 Thrusters (135/85)


Dear Reebok CrossFit Back Bay members…

I know what you want out of this program.  You want everything, which is not necessarily a bad thing.  You want to warm-up, stretch, be skilled, be strong, get a workout, but a long one because shorts ones aren’t really “real” workouts, and then you want a post-WOD party where we do a few hundred Sit Ups, work on Double Unders, some last minute strength work just in case, and then finish with some mobility/flexibility work.  And you can have it all!  It would be as easy as just sectioning four hours out of your wide-open day.  You would, of course, have to split this up because it would be way too much volume to do it all at once.  So…it would be as easy as sectioning off two two hour blocks in your wide-open day!  Go ahead and take that train right on in to begin your first two hour session and then do that again a couple of hours later.  But don’t forget to block off some time for all of the food shopping and cooking and eating you will have to do to support your desired four hours of training.  And it would be silly to insist one sleeping less than 8 hours a day…no one would last a week with a schedule like that without sufficient rest.  At this point, picking up a few sponsors would probably be a good idea/prerequisite.

Needless to say, you can have it all, but (a) do you really want it? and (b) is that the life you want?  Every class at Reebok CrossFit Back Bay is only one hour long.  In that hour we want you to come in, listen (and laugh) at our funny jokes, warm-up, learn some skill or do some strength, get a workout, and then recover so that you can do it again tomorrow.  More often than not, 1 hour is the perfect amount of time to do just that.  We are providing you with the platform to push your health and fitness to levels they have never reached.  We want you to reach every one of your goals…it is literally our job.  However, this is not just a symbiotic relationship.  This is an opportunity for us to give and for you to give back.  The more you return, the more with which we can provide you.  Pay attention during the warm-up and skill portions and we will give you the next obstacle to overcome.  Give us your focus and determination through the strength work and we will give you  a higher degree of difficulty to master.  Give us your everything for those 4-8-12 minute workouts and we will give you whatever remains.  Give us 5…five…1-1-1-1-1 minutes of genuine mobility and recovery time and we will give you all that we can.  Provide us nothing and we can only return that.

Reebok CrossFit Back Bay will do its damnedest to provide you with the best CrossFit experience and we are constantly looking for ways to improve the ways we do it.  Have faith in us for it is in our best interest to do so.  You don’t have to worry about what happens on our end, but you should be focused on what happens on yours.

With love,



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