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16 Oct 2013

Challenge Anyone?!

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BC Men's Crew prepping for Head of the Charles

BC Men’s Crew prepping for Head of the Charles

It’s been said that Rowing Is Passion!  Rowing as a sport has been exploding over the last couple of years.  You’ve seen it here in our very own gym.  Do you know any other CrossFit gym that has 16 ergs at its disposal?  I’ve been in touch with many followers of the Renegade Rowing WOD as well as athletes and gym owners who have started their own rowing clubs.  They all have found passion in the hard work, power, and grace that it takes to row.  Have you thought about joining the Renegade Rowing Club?  We will be starting it up again this November and training for CRASH-B’s – The Indoor Rowing World Championships held here in Boston every February.

 

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

 

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Please checkout and share this video and article with your friends and get in touch with me, [email protected], if you’re interested in the Renegade Rowing Club.

16 Oct 2013

101713

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1. 21-15-9 for time
Shoulder Press, 95#/65#
Sumo deadlift high pull, 95#/65#

2. EMOM 15
2 Clean + 1 Push Jerk

15 Oct 2013

Be Prepared

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Screen shot 2013-07-14 at 1.20.16 PM

Leaving the house on Monday morning without any food prepared and trying to eat healthy can be like walking into the desert with no water. As you well know, the American food environment isn’t exactly the best at facilitating healthy eating. So the best way to fuel your body for success is to…. PREPARE AHEAD OF TIME!

Where do I start?

Before you get started, you’ll want to consider a few things, including:

  • What your week looks like. How much time falls between now and thenext time you’ll have time to go grocery shopping and prepare a fewquality meals?
  • What you want to eat for breakfast, lunch, dinner, and snacks between now and then. Plan meals and snacks based on your work/workout schedule, i.e. make sure you have a snack for before you train and a meal/snack after you train. For more about what to eat before a workout, go here.
  • Storage and reheating logistics. Will you be at an office with a fridge and a microwave? On the road with nothing but a cooler?

 Decide What to Make

photo 4Depending on where you’ll be and what you’ll have access to, start planning your meals. Below are some good healthy breakfast, lunch, and snack ideas – both paleo and non-paleo – for each of the situations I mentioned above. To help you quickly find an idea for your diet of choice, (P) stands for paleo, (R) stand for primal (paleo + grass fed dairy), and (V) stands for vegetarian.

 

If you’re on the road

Breakfast Options

  • Green smoothie w/ 1 cup milk, 1-2 cups greens, ½-1 cup frozen manog chunks (R) (V)
  • Apple and almond butter (P) (R) (V)

Lunch Options

  • 4+ ounces quality deli meat, raw vegetables w/ guacamole, fruit or cold mashed sweet potato with cinnamon (P) (R)
  • Salad w/ greens, veggies, nuts, and dried fruit. (V) Add chicken (P) Add chicken and feta cheese (R)

Snack Options

  • Beef jerky (P) (R)
  • Trail mix of nuts and/or nuts and dried fruit (P) (R) (V)

If you’re in an office 

Any idea above plus

Breakfast Options

Lunch Options

  • Tuna avocado bowls (R)
  • Fresh soup from your local supermarket, reheated and eaten with aside
    of fruit. Whole Foods “Mom’s Chicken Soup” or Minestrone are goodexamples.  Just check the label to make sure there are no preservatives or funky ingredients, and avoid generic canned soup like Campbells or Progressive, which a. won’t provide sufficient calories and b. are sure to have preservatives SpaghettiSqash_MeatSauce_Brocand/or added sugars and likely to contain MSG.
  • Reheated leftovers, such as this Paleo “Spaghetti”, crock pot Pulled Pork, Sweet Potato, & Pear Stew, or Chicken Scaloppini. (P) (R)

Snack Options

  • Fruit with or without almond or other nut butter (P) (R) (V)
  • Greek yogurt with berries and nuts (R) (V)
  • Steve’s “Paleo Kits” (P) (R)
  • Steve’s Paleo Krunch (warning – does not last long in the average pantry due to extreme deliciousness) (P) (R)

If you’re at home or anywhere else with a full kitchen

Any ideas above plus

Breakfast Options

  • Scrambled eggs with veggies and/or cheese and avocado (R) (V)
  • Western omelet with fruit and avocado (P)
  • Fried eggs w/ bacon and fruit (P) (R)

Lunch Options

Snack Options

 Any idea above plus

  • Baked apple chips – core and slice apples, bake at 250 degrees until crispy, usually around 2 hours.
  • Frozen grapes

Helpful Tricks

Plan a head, but not too much – sometimes, leftovers get old. It’s great if you can save time by cooking an entire week’s worth of stir fry on Sunday, but not if you get sick of it by Wednesday and decide to get Burger King instead. Think about what you might want that week, and plan in some variety.

Pack more than you need – one of the top reasons people have trouble sticking to a healthy diet is HUNGER. And when you’re eating clean, it can be hard to go out and grab a healthy snack. So pack a little extra. It’s always better to leave a bag of trail mix or dried fruit at work for next week than down a bag of pretzels because you couldn’t find a healthier option at your nearest gas station.

Be aware of food safety – any meat or previously cooked items should be kept cold (in the fridge or a cooler). Any of those items left out at room temperature for over 2 hours should be discarded.

15 Oct 2013

101613

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1. AMRAP 15
Run 800m
Max pull-ups

2A. Skin the cat – 3×7
2B. Back lever – 5×1

15 Oct 2013

Training Tip for Today’s WOD

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Hey Y’all!

For todays EMOM 20, it is critical to hit the unbroken double unders the first time and NOT have to start over.  I tested this WOD with my Polar HR monitor and there was a 10 beats difference in my heart rate on the 4 rounds where I missed against the rounds I hit correctly the first time.

Tips:

  1. Rest as you move from the deadlift to double unders.  Don’t rush!
  2. Breathe through your nose while inhaling DEEP breaths.  This will help you regulate your stress response and your HR.
  3. Keep the double unders at a slightly slower pace to ensure you don’t have a miss.  This isn’t “Annie” where faster wins.  Its about consistency.

Good Morning CrossFit Boston! 

 

Just wanted to give a shout out to the 6am and 7am classes!  Well done keeping your brace and not letting those backs round out.  A good cue we used this morning that helped people focus on keeping everything locked in was “Push the Floor Away!”  Rather than imagining you’re pulling a bar off the floor, think of it as pushing the Earth down through your heels. Today’s WOD is all about pushing!

 

Last but not least I’d like to call out Elizabeth from the 6am class.  She crushed it today.  In the beginning rounds she was only able to link together 5 unbroken double unders.  In workouts like this you have an opportunity to get lots of quality reps in and commit to learning double unders.  Elizabeth flipped the switch.  Rather than sticking with single, double, single for the whole workout, she committed to linking doubles together.  By the end of the WOD she hit 14 doubles unbroken, a personal record.   Today is your day for double unders.  Commit to linking them and finding them mid-WOD  under fatigue.  Get ‘em!

Have a great day CFB!

14 Oct 2013

101513

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1. EMOM 20
3 Deadlift, 255#/175#
20 Unbroken Double unders

2. Front Squat – 3×10 (compare to 9/24)

13 Oct 2013

Fran Challenge

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Hey everyone! I just wanted to remind you that we have extended the Fran Challenge sign-up until tomorrow, Tuesday October 15th. The registration has been lowered to $45. Included in the $45 is a t-shirt and a pull-up seminar that will be held next weekend on Sunday. The seminar will be at 11:00 am and will teach you how to get better at pull-ups and what your appropriate scale is. If you would like to attend the seminar, but not participate in the Fran challenge, the cost will be $15 cash at the door (no exceptions). If you have any questions, please ask any of the coaches. Hope you have a week full of PR’s!

G2

13 Oct 2013

101413

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1. 3 rounds for time
15 Hang squat cleans, 95#/65#
10 Muscle ups

2. Clean – 5×2 ascending weight

3A. Skin the cat – 3×5
3B. Back lever – 3×1