14 May 2014
Way to attack every WOD this week. Everyone has been pushing hard to make themselves better before, during, and after class. It’s amazing to watch. Keep it up!
Here is another opportunity to make yourself better. The CFB Yoga Class will help you recover from this hard week of training and prepare you for next week. It will take place on Sunday morning at 8:30am. Please arrive a little early to be ready to start right at 8:30am. In order to participate, all you have to do is sign up below. Right now we have two people signed up and we need at least six people to make it a go, so please sign up as soon as you can. If you have any questions please shoot me an email – [email protected]
That’s right, it’s finally warm and nice outside and we’re doing an all out 1k row in the gym! So, what are you going to do in preparation and during the 1k to get through it and back outside? Here is a solid warmup and 3 skills to get you ready and give you something to focus on when that voice inside your head tries to tell you to stop.
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Strokes
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off
Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Above 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 posture, control, and connection. 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?
Posture, Control, Connection … Get Some!
- Posture – When dealing with posture we’re looking for the torso to be stacked and strong at all times, whether you’re in the lay back or swinging forward to prepare for the next catch.
- Control – When talking about control we are looking at the smoothness of the recovery and how the seat moves toward the catch. Does it rush forward for the next stroke? Is there control in the last few inches of the slide to change direction without pushing the boat backwards? I like to think of control as an ability to stop at any point in time and be in a strong position.
- Connection – Last and most important, connection! Is the seat and handle connected and moving together into and out of the catch as if connected by a strap? If you can focus on keeping your hips and hands connected as you apply pressure to the footboards you’ll be able to find suspension and become weightless on your seat. If you want to save some energy and be more efficient during your rowing wods, connection is where it’s at.
If you have any questions or are looking for some more tips checkout renegaderowing.com.
Also, be sure to sign up for the CFB Yoga Launch on Sunday, May 18th at 8:30am! – Sign Up Here (link to CFB Google Form)
30 Apr 2014
Hey CFB, here’s a little TBT for you! Thanks for all of the responses and feedback last week. We hear you and we’re making it happen!
CFB Yoga is a Go!
Our very own Terese Holm, who has been certified to teach Yoga through Prana in Winchester, MA, will be leading us through an hour of awesomeness. In order for this to be a regular thing we need at least six people to sign up, but based on responses from last weeks post we should have plenty of people in here breathing, stretching, and posing. Here are the details and sign up links. If you have any questions please let me know. Checkout Terese’s description of the class and sign up below!
CFB Yoga – Launch Session!
Sunday, May 18th, 8:30am – 9:30am
Sign Up Here (link to CFB Google Form)
CFB Yoga – June
4 Sessions – Sundays in June as follows
6/8, 6/15, 6/22, 6/29 — 8:30am – 9:30am
Cost: $52 (for all 4 sessions)
Sign Up Here (link to separate CFB Google Form)
I have been practicing yoga for seven years. Yoga has helped me in all of my physical endeavors. I have a strong belief that yoga is beneficial to all walks of life. Yoga can be used to lengthen and strengthen the muscles of the body, as well as create a mindfulness of how the body moves. Through the yoga class we will focus on ways to maximize the body’s performance during a WOD, and speed recovery after a WOD. It is through an organized series of poses we will work to recover from the previous week’s workouts, while also preparing the body for the week to come. Through a focus of movement and breath we will work to become more conscious of the body’s abilities, which in turn will take full advantage of all our bodies have to offer when working with the movements we see every day at CrossFit Boston.
23 Apr 2014
500m Row … that’s not that far…or is it?
Well done on that rowing wod earlier this week. With a ton of push ups and power cleans thrown in it’s amazing how challenging even 500m on the erg can get. Everyone hit it hard and that solid work will definitely pay off.
I’ve been talking with a member who has been finishing up her yoga certification and we’d like to know if there is any interest in taking a yoga class either pre or post wod once a week. Thoughts?
I personally love yoga for it’s focus on breathing and stretching while holding strong poses. If you’d like to get in on some yoga with me once a week please shoot me an email or comment below with your interest. If we can get enough interest to make it a weekly or monthly session then we’ll get it going. – [email protected]
Also, Welcome Stan! Stan is graduating with Fight Gone Bad this week and will be joining you in group classes next week. He’s a solid guy from Florida – Go Gators! – who is excited to throw down with you guys. Be sure to give him a high five next time you see him.
16 Apr 2014
Who’s ready to setup a Free Private Training Session? I’ve already heard from a few of you and I can’t wait to help everyone set some goals and start attacking them. Remember, you can join any coaches team in the gym. It’s up to you if you’d like more personalized feedback and help in reaching your goals. All you have to do is schedule a one-on-one session with a coach and you are on his team. Let me know how I can help you and let’s get after it! – email me at [email protected] to setup a session to join the CFB Renegades.
Speaking of Renegades! Welcome Joe Z. to group classes! Joe is completing his graduation WOD, Fight Gone Bad, this week and he can’t wait to mix it up with all of you. Here’s a little bit about him and why he’s joining CFB!
Just wanted to give a quick shout out to new member Bob E. for making the CRI Comp Team! Bob has been working hard all winter and has been loving every class at CrossFit Boston. You’ll usually catch him at 6am or 7am on Tuesday and Thursday, because he is now officially rowing on the Men’s Comp. Team at CRI on Monday, Wednesday, and Friday. Keep up the awesome work Bob and represent!
A big thing that Bob has learned and started to focus on to make improvements in his rowing and lifting is mobility! If you’re in need of more mobility knowledge and practice, come join us for Mobility Wednesdays every week at 6:30pm. Kapil took everyone through hamstring mobility for deadlifts yesterday. Who’s joining us next week?
Last but not least, I wanted to share some pictures from the Rowing Workshop that I put on for the Newport Naval Base yesterday. You didn’t see me in the gym because I traveled down to Newport, RI to host a Renegade Rowing Workshop for members of the NAVSTA Newport Gym. We had a blast learning to squat, row, and race with a Partner 2k Relay. If you’re interested in rowing on the water with the Renegade Rowing Team – sign up here and shoot me an email – [email protected]
See you in the Gym!
02 Apr 2014
How’s the week going? Excited to be over the hump?
I hope you all enjoyed that last wod of the Open. I usually look forward to burpees, but I can’t say I ever want to do burpees and thrusters ever again. Congrats to Carla for crushing “14.5” and showing us all the Geriatric Burpee. If you want to learn, just challenge her to some burpees! She’s going to need all of our support in preparation for Regionals! Let’s keep hitting it hard and push each other to get better.
Speaking of making yourself better… the CrossFit Boston Renegades hosted a Mobility Session with HBS Member Kapil Khimdas on Saturday. We had a blast learning about the proper way to use mobility in relation to every day class as well as using a partner to inflict the right amount of pain. Here’s a quick recap of what we learned:
1. Test and Retest – Use a friend to test the range of motion at a joint or try a couple of squats, deadlifts, or presses. How tight are you? Is there any pinching? Does the movement feel junky or smooth? Was there an improvement?
2. Range of Motion Mobility – We worked on the posterior chain floss and it was epic. Use range of motion work before class to prep for the movements we’ll be using. Keep it dynamic and work the contract/relax cycle of the stretch.
3. Foam Rolling – Can be used during class to help with tweaks, but post class it’s the best to make a change permanent and help with recovery. If it’s not painful you’re not smashing hard enough according to Kapil.
4. Tack and Floss – Pin a knotted muscle and then work through flexion and extension or side to side to improve function of the muscle and range of motion. Doing this post class will help with recovery and improving flexibility long term.
Mobility Wednesdays at CFB!
Kapil and the CFB Renegades will be hosting Mobility Wednesdays from now on at CFB. Every Wednesday night at 6:30pm we’ll be helping each other smash, stretch, and improve. It started last night and If you’d like to join in, just show up and get after it. Kapil and I will be helping you guys run through a mobility routine and we’ll work on a different area of the body each week. Drinks are welcome!
Shoot me an email if you have any questions! – [email protected]
This month I’m celebrating my third year as a CrossFit Level 1 Certified Trainer. It’s been a solid three years of learning, growing, and experiencing all that this wonderful world of fitness has to offer. Recently I’ve been bringing a good friend Bob through our Private Training Foundations Course and it’s been awesome watching his hard work, focus, and determination to learn things the right way and his fight for perfect technique. Bob’s graduating with “Fight Gone Bad” this week and he’s going to be joining the morning crew on his days off from rowing at CRI. While Bob may not be one of our youngest members he is young at heart and reminds me of how awesome it is to learn and challenge yourself every single day. I have fun learning new things and I hope you do to. Looking forward to another great year as a coach at CFB!
Here’s what Bob is all about!
Who are you and what are you about?
I became interested in “serious” fitness in 2011 when I began to row at Community Rowing. This is where I met Pat. He was coaching the recreational sweeps program as part of the Institute for Rowing Leadership program he was enrolled in.
Why did you join CrossFit Boston?
I recognized that only rowing (on water and on the erg) was not providing me a whole body workout focused on strength and conditioning. At CrossFit Boston I like the energy level and attention to proper technique.
What are you getting out of the Private Training?
The private training is teaching me CrossFit fundamentals and the different types of WODs at a pace that I can better comprehend. Since I have mobility issues and my level of fitness is lacking, this is helping me prepare for group classes.
What are some of your goals for this year?
To increase strength and mobility.
What are you looking forward to once you graduate to group classes?
To (hopefully) keep up with the class and have CrossFit Boston complement my rowing.
19 Mar 2014
On Tuesday night I had the privilege of watching Neal speak to a group of athletes and coaches at Community Rowing Inc.’s monthly Coaching Colloquium. The topic was Cross Training and he was on fire. Seeing the way he gets himself and the whole room fired up about the possibilities of constantly varied, functional movement, performed at high intensity is inspiring. Every time I see Neal tell his story and share his passion with others it reminds me of why I do what I do. Who is on your team and who inspires you?
Who’s on your team?
Every day you go to work there is a team of people you work with. Every day you go to the gym there is a team of people holding you accountable and pushing you. Every day you go home there is a team there to support you and love you. Recognize your team. Support them by working as hard as you can every single second of the day and you’ll make them better.
Inspire Someone Today!
Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals. Help drive their passion and pursuit of a better self. Show them what you take pride in and how hard you work for what you believe in. Find a way to motivate them and do what needs to be done.
If you’re looking for a chance to have some fun with your fellow class mates, meet some new members, and learn something new – sign up for the Partner Mobility Seminar at CrossFit Boston March 29th!
Spring is here, set a new goal, attack it, have some fun.