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Happy Halloween CFB!

Who's going to make it tonight?  What/Who will Coach Mickey be dressed as?

Who’s going to make it tonight? What/Who will Coach Mickey be dressed as?

I hope you all are recovering well from a solid week of training.  How are those hands and shoulders after “Eva’?  Well done to everyone that attacked that.  It’s not easy going in and looking at 5 rounds with times over 30min.  Yesterday Neal spoke of Box Breathing and Feeding the Right Dog.  Be sure to review that blog post and start incorporating deliberate, positive thoughts into your workouts, especially when they’re “Eva”.

Before we get into why I want you to keep practicing mental toughness and the upcoming workouts…

Halloween Potluck at CFB tonight at 7:30pm!  Bring your favorite Halloween dish and costume.  We’ll have music and good times and there are already 20 people who have RSVP’ed.  Get excited and sign up below to let us know you’re coming!

RSVP for Halloween @CFB Here

Also, if you’re looking for more fun with CFB, this Sunday at 4pm we will be having “Afternoon Tea with Linda” and attacking the “Linda” WOD.  I hear Coach Mickey will even have his favorite pot of tea brewing.  Just show up ready for some fun and throw-down!

Ok, now to the future… What’s in store for the month of November?  Why is Coach Pat writing the Fire It Up Friday blog?

Neal has given me the privilege to program for the best athletes in Boston.  Yes that’s you CFB!  I have put together some solid programming for the month of November with a good bit of challenge and mental toughness opportunities as well as a dash of fun.  Of course I think it’s all fun and I hope you will too.

Do you need work on your Hollow Body?

Do you need work on your Hollow Body?

This month I want each of you to think about what you enjoy the most in a wod and what you enjoy the least.  What are your goats?  What are your weaknesses?  How can you improve yourself even by 1% everyday this month?  I challenge you all to commit to two days a week that include things you’re not good at.  The only way we improve and get better is by deliberate practice and mental toughness.  Attack the things you’re not good at two times every week and do it with positive thoughts and deliberate focus.  If you accept this challenge I guarantee you will see some PR’s this month and feel much stronger as we head into the holidays.

Every Friday I will post the workouts for the next week.  Please review them and be prepared not only for what’s in store, but whatever mother nature may be throwing our way.  If we need to be outside and it’s raining or cold, we will be outside.  Be prepared.  Of course if it’s raining to hard or safety is an issue we will come up with an alternate plan, but be prepared to do quality work regardless.

Without further ado, the programming for next week …

11/1

“Pat’s Partner Stadium”

Partners Alternate

1 Section + 3 Push ups

 

11/2

4 Rounds For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)

750m Row (Time Keeper for Each Round)

Box Jumps (24/20)

Pull Ups

Burpees

 

11/3

1a. Wall Climb to 20sec Handstand Hold x4

1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3

Back Squats (155/105)

Barbell Roll Outs from Knees

10 Double Unders*

*Add 10 Double Unders after each round

 

11/4

1. Deadlift

3 reps @ 70%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3 reps @ 80%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3+ reps @ 90%

2.2.2.2.2 Strict Handstand Push-ups

 2. AMRAP5

5 Strict T2B

50m Bear Crawl

5 Ball Slams

 

11/5

PR Wednesday

1. 1RM Jerk – 15min

2. “Helen”

3RFT

400m Run

21 KB Swings (1.5/1)

12 Pull Ups

 

11/6

1. 10RM OHS – 15min

2. Complete For Time …

500m Run w/ Plate (45/25)

18 Burpees to Plate

18 Box Jumps (20” Box + Plate)

18 Burpees to Plate

18 OH Walking Lunges w/ Plate

18 Burpees to Plate

18 Goblet Squats w/ Plate

18 Burpees to Plate

500m Run w/ Plate

 

11/7

1. EMOM7

3 Hang Squat Clean @70%

3 Push Ups

5min Rest

2. EMOM10

3 Power Clean @60%

5 Hollow Rocks (Scale w/ 10” Hollow Hold)

 

You know what to do CFB….

Fire it Up! It’s Friday!

Row Strong Renegade RowingCongratulations to Drew Tennant for placing second at the 50th HOCR!

Hope everyone had an awesome weekend enjoying some of the best rowing in the world at the 50th Anniversary of the Head of the Charles Regatta!  Drew is a rower from Community Rowing who has been working with Renegade Rowing to get stronger and faster without overtraining.  He raced in the Men’s Masters Single Event last weekend and took home some hardware while rowing less than 50k a week.  He will be joining the Renegade Rowing Club this winter to help push everyone to improve their 2k and get pumped for CRASH-B’s – The World Indoor Rowing Championship.

The Renegade Rowing Club will hold coached practices on Tuesday mornings at 6am starting November 4th.  There will also be practices on Wednesday nights at 6pm where I will participate and throw down with all of you.  Get excited and let me know if you’re going to join us.  Send me an email and signup in the gym!

Have  a solid Thursday and a great weekend!B0VXLQ8CcAAXmNm.jpg-large

photo 1.PNGCongratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend!  Here is a video of her crushing her opening Deadlift at 330 lbs.  She went 6 for 9 on all of her lifts with a total of 775.  In the Back Squat she hit 275 and in the Bench she hit 170.  After this weekends competition she is now in the top ten lifters on the RPS Leader Board.  Well done committing to your training Ashley and keep up the awesome work!  If you guys see her in the gym give her a pound!

For more information and results on the meet checkout revolutionpowerlifting.com

Renegade Rowing Breakfast – Sunday @10:30am!

If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks.  Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past.  We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February!  Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year.  After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!

Hope to see you all Sunday!

 

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

Hey CFB!  Great work on those rowing intervals on Tuesday.  Everyone really got after it and the form is definitely coming along.  Keep it up!  Speaking of rowing…

Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays – CFB Halloween Party Anyone?  In the Rowing World, the Head of the Charles is known to rowers as Rowing Christmas.  Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world.  If you can get outside today, go for a walk along the Charles River.  You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day.  Keep an eye out for coaching launches filled with coxswains doing the same thing from the water.  The biggest regatta in the world is just over a week away.  Time to get excited!

Bob and Coach Pat at CRASH-B 2014If you’re interested in checking out the Head of the Charles next weekend, October 18-19, I’ll be cheering on our very own Bob E. around 9am on Saturday morning from the Western Ave. Bridge.  He’ll be racing in a single for the first time and I can’t wait to see him get after it.  On sunday you can also check out the Boston College Men’s Crew Team who I’ve been training with Renegade Rowing.  Either way it should be an amazing weekend with lots of fun activities, so get outside and drink it in!  Here’s a spectator’s guide if you’d like more info.

Never seen the Head of the Charles Regatta before?  Try the following today!  Take 15 minutes today to stop.  Breathe.  And go for a walk.  Watch some rowing.  How does the boat move in relation to the body?  What part of the stroke does the boat move the fastest?  How’s the form look compared to your erging on Tuesday?

Box Squats w/ BC Men's Rowing

Box Squats w/ BC Men’s Rowing

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!

Renegade Rowing League is coming!  Who's In?

Renegade Rowing League is coming! Who’s In?

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?

Above is a video on the Level II Movements.  If you master them and can do more than 1 pistol on each leg then you are ready for Level III.  Give it a shot and let me know how it goes.

Coach Pat

RR Pistol Program Level III

A.) Pistols 3×5

B.) Single Leg Deadlift w/ Distraction 3×10

C.) Hollow Body – Superman 3×5 or 10″ Holds

D.) Hollow Rock Pistol 3×5 Pistols Each Leg

Hey CFB!

Hope you’re having an awesome week of training!  Here’s my second video blog on the Level II Pistol Programming.  If you have any questions please post to comments or catch me in the gym. 

Be sure to scale appropriately for your ability and master whatever level of the program you are on.  If you don’t know you’re ability or what it means to master each movement, come find me and I’ll help you out.

Have a great end of the week!

Coach Pat

Marko Misic liked this post

Howdy CFB!

Hope you’re pumped up for Friday and the weekend!  Here is a little video blog I put together to explain the Level I Programming for the Pistol Work you should be doing on Thursdays after class.  If you have any questions or would like some help figuring out the program please get in touch and we’ll get you set up.

Have a great weekend!

Coach Pat

Hey CFB!

How’s the skill work going?  Hope you’re pumped for some more work on Pistols!  Keep an eye out on Friday for a video blog showing the movements for level one from last week.  Here’s Level II.  Be sure you can complete everything in Level I with good form before stepping up to Level II.  Check the skill board for level I progressions and how to execute the program.  Let me know if you have any questions!

Level II Pistol Programming

A.) Pistols on Box 3×5

B.) Good Morning w/ Band 3×15

C.) Kip Swing 3×10

D.) Seated Pistol on 45# Plate 3×5

 

Level II Standards:  Seated Pistol on 45# Plate – 1 Pistol Each Leg

 


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