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16 Feb 2014

021614

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1. Deadlift – 5 x 2

2a. Handstand Holds – accumulate 5 minutes in a hold
2b. Toe 2 bar – unbroken sets

(Accumulate 5 minutes in a handstand. Each time you come down from the handstand position, perform an unbroken set of toe 2 bar. Post your best and worst linked sets to comments.)

Some housekeeping items first: Don’t forget that tomorrow is the retesting of the 2014 Transformation Challenge. Heats begin at 9:30AM and will run every 30 minutes finishing at 12pm. There will not be any regularly scheduled classes. The gym will still be open for those not participating to make up a missed workout or hit some strength work.

FIRE IT UP! FIRE IT UP!

Great week of training everyone! Randy came to visit us and Vijay “Beefcake” Thomas claimed the second best score for the gym.  If you missed the Facebook post…

Beefcake conquering "Randy"

Beefcake conquering “Randy”

Dennis The and Omri Levi also put their names on the leader board as well for the men and Shannon “She-ra” Flahive is now the leader for the females!  Don’t worry picture coming soon. :-)  “Malleolo” also graced us with its presence for the first time this week. What a tough WOD.  Adam “Captain America” Voci was the only person attempting to complete it Rx and he could not finish under the 15:00 time cap.  This will become a regular gym benchmark so y’all will have the chance at redemption!

2014 Reebok CrossFit Games Open

There are only 13 days until the first WOD is released.  Have you signed up? Why not? Listen, for the majority of us participating it has nothing to do with qualifying for Regionals. It is about challenging yourself under a competitive environment at a level a little higher than what occurs in day to day classes.  You can learn so much about yourself with a little bit of competition.

What’s On Tap

Saturday – 2/15

Row 2000m

The workout begins with 20 thrusters of a 45# barbell. Every 500m the athlete must perform another 20 thrusters. The clock stops at the end of 2000m.

2014 T-Challenge

20 thrusters
500m row
20 thrusters
500m row
20 thrusters
500m row
20 thrusters
500m row

Sunday – 2/16

1. Deadlift – 5 x 2

2a. Handstand Holds – accumulate 5 minutes in a hold
2b. Toe 2 bar – unbroken sets

(Accumulate 5 minutes in a handstand. Each time you come down from the handstand position, perform an unbroken set of toe 2 bar. Post your best and worst linked sets to comments.)

Monday – 2/17

1. AMRAP 12

10 Pull ups
8 Overhead squats, 95/65
6 Over the bar burpees

2. L-sit holds – 8 x max holds (don’t hold more than 20 seconds)

Tuesday – 2/18

1. AMRAP 7
80 Double unders
50 Calorie row
30 Overhead swings, 24kg/16kg
20 Pull ups

2. Accumulate 15 minutes of muscle up practice

Wednesday – 2/19

1. 10 Rounds for time
10 Deadlift, 135/95
8 Hang power clean (from knees), 135/95
6 Shoulder to overhead, 135/95

2. Accumulate 200′ of Overhead walking lunges – 115/75

Thursday – 2/20

1. Back Squat – 7 x 1 (straight sets)

2. 15 rope climbs

Friday – 2/21

1. “Fran” 21-15-9
Thruster, 95/65
Pull ups

2a. Box jumps – 4 x 10 unbroken (game standards)
2b. Toe 2 bar – 4 x max unbroken

13 Feb 2014

021414

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1. Reps of 21-15-9 for time

Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)

2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP

12 Feb 2014

021314

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1. “Malleolo”
15-12-9
Squat clean, 185/125
Push jerk, 185/125

2. Tabata L-sits

12 Feb 2014

021214

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1. “Randy”
Complete 75 reps for time

Power Snatch, 75/55

2. Bench Press – 5×3 (straight sets)

RRC CRASH-B PrepWe have six members of Renegade Rowing and CrossFit Boston competing at CRASH-B’s, The World Indoor Rowing Championships, this Sunday.  If you’ve never seen an indoor rowing event it’s pretty epic.  Come check it out and cheer on our athletes.  The competition is held at the Boston University Agganis Arena throughout the day.  Below is a list of our competitors and the times they’re racing.  I’ll be on the floor helping push them to new PR’s.  Bring a friend and cheer them on!

 

Bob Ezzell 9:50am

Thor Helgason 10:05am

David Porter 2:45pm

Terese Holm 3:00pm

Nick Anderson 3:15pm

Andrew Morrissey 3:15pm

 

Good Luck All!  Have Fun!

-Coach Pat

photoAs many of you have noticed (and lamented), sleep is a big part of the Transformation Challenge. But sleep doesn’t just impact how hard it is to get out of bed or how much coffee you need to survive the day, it can also affect your food choices, sports performance, and long term health. 

 

Sleep occurs in two parts, non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. NREM sleep makes up about 75% of sleep time and consists of four stages. Stages 1 and 2 are the beginnings of sleep, when your start breathing more irregularly and begin to disengage from your surroundings. Stages 3 and 4 are the parts of the sleep cycle where the most recovery occurs, as breathing slows, tissues are repaired, energy is restored, and important hormones are released. REM sleep makes up the other 25% of sleep time, usually happening 90 minutes after you fall asleep and recurring every 90 minutes. During REM sleep, energy is provided to the brain and body, the brain is active – this is the part of sleep where dreaming happens – while the body becomes immobile as muscles are turned off.

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11 Feb 2014

Tuesday Thoughts

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One of the legends of CrossFit, Chris Spealler, wrote a post about CrossFit for training v. CrossFit for Sport. I have a world of respect for Chris.  I have met him personally, had the opportunity to learn from him, and discuss being a gym owner. He is a stand up dude and very intelligent.

I highly encourage you to read this post in its entirety.  There is much that we all can learn from it.

One of the things I love about CrossFit that is communicated in our programming lecture and some of the other reading material that we see is that “Our needs don’t vary by kind, only by degree.” I whole heartedly agree with this statement. Essentially we are saying that everyone from the most deconditioned participant to the most elite athlete have the same needs. All of us will be required to squat, press, deadlift, push, pull, run, jump, etc. in different forms or fashions. The KEY that we need to recognize is that this vary’s tremendously by DEGREE. Particularly between those training CrossFit for what it’s truly designed for, and those that have chosen to seriously pursue CrossFit as their sport at an ELITE level. The difference between these two pursuits is going to be dictated by your goals. When you set goals you should be realistic but confident and depending on what they are it will require more or less sacrifice from yourself and even those around you. I think we can all fall into 3 basic categories.

Read the whole article here. Post your thoughts to comments.

"My arms actually look big!!! #gome" - Jason Wong

“My arms actually look big!!! #gome” – Jason Wong

10 Feb 2014

021114

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1. 3 rounds each for time

Row 500m
rest 1:00 between each round

2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups

09 Feb 2014

Monday Motivation

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“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

-Teddy Roosevelt