22 Dec 2013
1. Front Squat – 5×2
2. Partner AMRAP 20
7 Handstand push ups
14 Pistols (5 each leg)
21 GHD sit ups
One person works at a time and the team alternates who is working each round.
21 Dec 2013
1. Complete 20 rounds for max reps
30 seconds of thrusters, 115/75
30 seconds of rest
2. Gymnastic skills
In 5 minutes accumulate as much time in a handstand as possible. Beginners may use a wall for support.
20 Dec 2013
Fire It Up Friday will be coming out shortly with the recap and next week’s programming but I think its important to put out there again the upcoming schedule during the holidays.
Saturday 12/21 – There will only be a 9am and 10am class. At 12pm the Renegade Rowing League will host the first of its 2K Competitions.
Tuesday 12/24 – 8:30AM – 10AM One WOD with Coach Tito. Come with your festive spirit and rock it out! Prize for best costume determined by all in attendance. Extra consideration for those dressed as elves!
Wednesday 12/25 – CLOSED
Thursday 12/26 – CLOSED
Friday 12/27 – Limited Schedule: 7am, 8am, 4:30pm, 5:30pm The gym will be closed in between 9am and 4pm.
Saturday 12/28 – Normal schedule
Sunday 12/29 – Normal schedule
Monday 12/30 – Normal schedule
Tuesday 12/31 – Limited Schedule: 6am, 7am, 12pm, & 4:30pm
Wednesday 1/1/14 – CLOSED
Thursday 1/2 – Resume regular schedule with a 7:30pm class
Due to unforeseen circumstances the gym will be closed for the Noon class and will re-open for the afternoon classes. Sorry for any inconvenience. Have an awesome afternoon!
19 Dec 2013
1. Heaving Snatch Balance – 12 minutes to find your max for the day
2. 3 x AMRAP 3
10 Box jumps, 20″
10 Russian Swings, 32/24
Rest 3 minutes between each AMRAP
18 Dec 2013
Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club. It’s a good 10min warmup to focus on control, connection, and recovering to strength. Checkout how slow the Renegade Rowing Club approaches the catch in the beginning. Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.
Please share what you do for a warmup when rowing is involved in the workout. What is your focus?
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Stroke
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off
For most people, a jar of multivitamins on your countertop is a marker of a healthy person. Of course, I have always been convinced that you can get all the nutrients you need from food if you eat the right foods. Looks like science might be proving my point. An article yesterday from Science Daily reported on 2 articles published in the Annals of Internal Medicine, which found that taking a daily vitamin/mineral supplement really has no clear benefit for most healthy people.
What does this mean?
This means you don’t need to spend $17.99 a month for vitamins at CVS. It means vitamins and minerals do the most for your body when they come from food.
Where do I get my vitamins and minerals?
From food, duh. These foods in particular…
- Vitamin A – orange and red colored vegetables like red and orange bell pepper, sweet potato, carrots, pumpkin, cantaloupe, apricots, tomatoes, etc as well as broccoli, ricotta cheese, and black eyed peas.
- B Vitamins (riboflavin, niacin, etc) – green leafy vegetables, fortified grains (but the vegetables are a way better option).
- Vitamin B12 – animal products, including meat, dairy, and eggs.
- Folate – beef liver, green vegetables including spinach, asparagus. brussel sprouts,and lettuce, and avocado.
- Vitamin C – strawberries, citrus fruits, kiwi, broccoli, brussel sprouts
- Vitamin D – fatty fish like swordfish, salmon, and tuna, fortified OJ, fortified milk, sardines, and egg (found in the yolk).
- Vitamin E – sunflower seeds, almond, peanut butter, safflower oil, and boiled spinach and broccoli.
- Vitamin K – green leafy vegetables; the darker the vegetable, the more vitamin K.
- Iron – red meat, dark green leafy vegetables like spinach and kale,
When Should I take a vitamin/mineral supplement?
This study found that in healthy people, daily vitamin and mineral supplements aren’t really necessary. However, it IS a good idea to take a vitamin or mineral supplement in some cases. Some of these include:
- If you have a vitamin deficiency. If the deficiency is low enough, you may be able to correct it by taking a multivitamin that includes that nutrient. If you are very deficient in a vitamin, your doctor may recommend more aggressive supplementation (for example, if you have severe iron deficiency anemia). Of course, while you are correcting the deficiency with a supplement, you will also want to increase your intake of foods high in that nutrient so you don’t become deficient again later on.
- If you are at high risk for vitamin deficiency. Vegans – and sometimes vegetarians – need to supplement B12, because it is only found in animal products, while female athletes are at a higher risk for iron deficiency and northerners (that’s us!) are at high risk of vitamin D deficiency during the winter months due to minimal sunlight exposure.
- If you are pregnant. Since research has very clearly demonstrated the benefits of folate for preventing spina bifida and other neurological disorders in newborns, mothers are encouraged to take folate while they are pregnant.
If you’d like to read more for yourself, here’s the article from Science Daily.
What are your thoughts on multivitamin/mineral supplements?
18 Dec 2013
1. EMOM 20
ODD – 2 Snatch @ 70%
EVEN – 8 Pull-ups
2. Dip Holds – 8×20/10
ODD – Hold at the top
EVEN – Hold at the bottom
17 Dec 2013
The holidays are here and I’m sure as you are reading this you are elbow deep in hot chocolate and and Christmas cookies styled to appear as your favorite CrossFit Boston Coach.
Good, enjoy it.
I just read a blog by a very well respected and very well intentioned fitness expert who was equating the individuals lack of ability to maintain their six pack over the holidays to a lack of self-value.
CrossFit, health and fitness is a big part of our world but so are our families, friends and traditions. So over the next couple of weeks don’t go out of your way to drink a whole gallon of egg nog in one sitting but let yourself feel okay about knocking back some holiday favorites with your favorite people. The grind will be back soon enough and so will your beach body.