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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

22 Oct / 2014

Get Yah Fibah

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IMG_1429I realize I (and many others in the health/wellness field) talk about fiber a lot, usually in general terms. We say things like “fiber is important for weight loss/maintenance because it helps keep you full” and “fiber helps you stay regular”.Supplements like Metamucil and benefiber and food brands like Fiber One capitalize on the health effects of fiber (although as a side note I wouldnt recommend Fiber One bars be your main source of it). But  fiber can be a little more complex than that.

The Two Types of FIber

There are two types of five – soluble and insoluble.

  • Soluble fiber – this type of fiber that slows digestion and may help lower cholesterol. Soluble fiber attracts water and becomes a gel during digestion. You can find it in  oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables, fiber supplements.
  • Insoluble fiber – this type of fiber adds bulk to stool and helps move it through the digestive system. Insoluble fiber also attracts water, and is the fiber that “keeps you regular”. People who are constipated would benefit from more insoluble fiber. You can get insoluble fiber from wheat bran, vegetables, and whole grain.

How Much Do You Need?

The recommended in take is 38 grams for men under 50 and 25 grams for women under 50. Men and women over 50 need 30 and 21 grams respectively. 

If you’re eating a healthful diet high in fruits and vegetables and mostly whole grains over white grains, you are likely getting enough fiber. For example, eating a banana (3 g), 2 cups of broccoli (5 g), 1 sweet potato (5 g), an apple (4 g), oatmeal with dried fruit (6 g), and an ounce of almonds (3 g) in a day, you’d exceed the recommendations for women.

anyone-bueller

I’d like to invite everyone to Afternoon Tea at 4 PM on Sunday, November 2nd, when we’ll be taking on Linda, aka “Three Bars of Death.

“Linda” aka “Three bars of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars & storm through for time!

 
Who’s in?
 
Peace and bacon grease,
Mickey
20 Oct / 2014

Lets Connect the Dots!

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Happy MONDAY! :)

 

There will be Mobility this Wed. @ 7:30! I really hope to see you there!

I attended a Balanced Athlete seminar this past weekend, and I have learned a lot more of small significant adjustments to fundamental movements to bring you ALL to have awareness within your “home”, where you live, YOUR BODY! We will be connecting the DOTS! 

I am strong an very passionate about what I am brining to you all, for a few reasons, my past experience, overcoming obstacles, I had to re-train my mind, and re-train my body. To have a natural alignment, to be connected to my neuro-musculooskeletal system to my kinetic chain. Basic fundamental movements, daily activities, how I sat down, how I stood, and how I walked. Trust me, I am not just a believer, I know. 

Here are a few things I want you to think about, things of how you carry your body(your home, where you live) throughout the day. 

How do you sit?

How do you stand?

How d you walk?

How do you run?

How do you sit, when you a driving in your car OR on your bike?

How do you pick something off the ground?

Where do you live?

What are your principles, or do you have principles? 

 

Principles + Process + Practice = ???…..

Synchronization + Stabilization + Stretching = ???…

 

Wed. night is going to be SIMPLE, we are going to be doing movements that will be SO simple BUT will really open your mind to seeing things, daily activities and Oly lifting in a different way. 

Oh and you will be sweating, so BRING WATER :)

 

MARK MY WORDS, AND TRUST ME ON THIS ONE. 

It may not happen over night, but it will happen! You will feel, you will understand, and you will see the changes in many ways. 

YOU WILL KNOW…YOU WILL RE-TRAIN…AND YOU WILL LOVE WHERE YOU LIVE! 

 

17 Oct / 2014

101714 – FIRE IT UP FRIDAY!

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Greetings all! I am writing to you today from Vancouver, BC. I am away this weekend meeting with other MadLab Gym owners as we work together in sharing ideas on how to continue to improve your experience as a member of the CrossFit Boston community. I enjoy theses weekends because it always opens my mind to some aspect that I may have overlooked, something simple that can be applied immediately.

How about the week of training? PR Wednesday was awesome to see the 400m run leaderboard undergo so much shuffling! The new leaders are Avik C with a blistering pace of 1:07 for the men and for the ladies Lauryn Z smoked it with a time of 1:16 to take over the top spot. The remaining top 5 for the day were:

Men 400m
1. Avik C 1:07
2. Christopher V 1:10
3. Pat F 1:11
4. Mike L 1:12
5. Terrence K/John R 1:15

Women 400m
1. Lauryn Z 1:16
2. Ellen G 1:17
3. Lisa D 1:18
4. Gabby R 1:21
5. Linh N/Elizabeth T 1:24

These 4 ladies produced the top 5 times in the 400m run. From L-R: Sleepy Liz, Warrior Linh, Elle G, Lauryn Z! Thor couldn't resist being surrounded by that many beautiful women.

These 4 ladies produced the top 5 times in the 400m run. From L-R: Sleepy Liz, Warrior Linh, Elle G, Lauryn Z! Thor couldn’t resist being surrounded by that many beautiful women.

L-R: Lisa D, John R, Mike L. Each earning a spot in the top 5 fastest times in the 400m.

L-R: Lisa D, John R, Mike L.
Each earning a spot in the top 5 fastest times in the 400m.

The remaining speedsters. L-R: Gabby R, Chris V, Pat F, Eli C., Anja D.

The remaining speedsters. L-R: Gabby R, Chris V, Pat F, Eli C., Anja D.

JUMPNRope Seminar Cancelled

In case you have not yet heard, the seminar scheduled for today with the JumpNRope has been cancelled due to lack of sign ups. If you had signed up you may attend one of the other 4 that are being conducted in the area this weekend or you can request a full refund.

Contact Katie here.

WHAT’S ON TAP

Here is the next week of programming:

Saturday 10/18

1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds, 1:00
2b. Dip hold (bottom position) – 6 x 15 seconds, 1:00

3. 30 Strict Toe 2 Bar

Sunday 10/19

Partner Fight Gone Bad!

5 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

In this workout you and your partner move from each of five stations after a minute while alternating who is doing the work.. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 10/20

1. AMRAP 20
15 Overhead Squats, 95/65
10 Pull-ups
Run 200m

2a. Glute ham raise, 6-10 reps x 3 sets
2b. 5 TGU’s each arm x 3 sets

Tuesday 10/21

1. Power Clean
Work up to a 3RM (not touch and go, 2-3 seconds between to reset)

2. Complete for time
Row 1k
50 squats
Row 1k
50 Push-ups
Row 1k
50 Sit-ups

PR Wednesday 10/22

1. Overhead Squat – 10RM
Find your 10RM

2. 3 Rounds for time
315/215 pound deadlift, 10 reps
10 Burpees

Thursday 10/23

1. E2M420M (10 rounds)
Row 250m
5 Alternating Pistols each leg

2a. Skin the cats 2.2.2.2 x 2 sets
2b. Single Leg Deadlift 5 each leg x 2 sets

Friday 10/24

1. Bench Press
3 reps @ 70%
Kipping Pull-ups 8.8.8, rest 2:30
3 reps @ 80%
Kipping Pull-ups 8.8.8, rest 2:30
3+ reps @ 90%
Kipping Pull-ups 8.8.8

2. Complete 3 rounds each for time
Run 1000m
rest 2:00 between rounds

Saturday 10/25 & Sunday 10/26

GYM CLOSED while we host the CF-L1 Seminar

 

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!

15 Oct / 2014

Fuel for Strength Seminar TONIGHT

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Do you eat food? Do you want to get stronger? Good, then I should see you tonight! 

At 7:30 pm (after the 6:30 class) I will be covering what you need to know to optimize your strength gains and performance. Topics include:

  • The Macros (A Quick Review)
  • Strength Training & Your Body – the role of glycogen
  • Eating before, during, and after workouts – checklist of qualities 
  • Suggested Options – examples of whole foods and products you can try before, during, and after workouts 
  • Real world examples – we’ll do some calculations that will help us get comfortable calculating our dietary needs around workouts 
  • Supplements – which ones do you need?
  • A look at the evidence on caffeine use and performance
  • Other Lifestyle Factors

Dan from RacePak will also be joining us with some free samples of products you can use before, during, and after a workout.

Here is the condensed info:

Fuel For Strength: Nutrition Strategies for Strength and Performance

Where: CrossFit Boston 114 Western Ave; Allston, MA

When: Wednesday, October 15th 2014 at 7:30 pm

Cost: Free for strength challenge participants or $12

There will be a sign in sheet at the door, or you can REGISTER HERE

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Think you’re so good at double-unders that you don’t need to go to the jumpNrope Double Under Seminar that’s being held at the box this Friday, October 17th from 5:30-7:30 PM? Well, here’s one of the WODs (or similar) that will be featured in our next Team Throwdown on Saturday, January 31st 2015:

Isn’t This Really a Triplet?!

AMRAP 5

Buy-In: Unbroken double-unders each partner 30 Rx/5 scaled

THEN

AMRAP

Burpee-box jumps 20″ Rx/step-ups permitted scaled

 

1. Only one athlete may work at a time

2. Both athletes must complete their double-unders UNBROKEN before moving on to burpee-box-jumps

3. Score will be number of burpee-box jumps performed

As promised, unbroken double-unders are REQUIRED, even in the scaled division, so definitely sign up for the double-under seminar! You’ve got more than three months to get and perfect double-unders! Missed the registration link for the throwdown? HERE IT IS!

Peace and Taiwanese bacon grease,

Mickey

 

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There will not be a class this Wed. the 15th. BUT Alex is holding a seminar, “Fuel for Strength”. It is a nutrition seminar that will open your eyes to giving your body fuel. So, I hope to see you there!

 

Practice your alignment, your breath in ever movement and the Vinyasa. You want to make the moment in a flow that will let you open more in every movement! 

I better see you all practicing before and after classes or your own workout! 

 

 

10 Oct / 2014

FRIDAY 101014 – FIRE IT UP!

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Yet another week is in the books! It’s great to see so many performance PR’s. On Wednesday we maxed out the snatch and there were more than a few big Personal Records. Warrior Linh, Nina, Joe M, Jason W, and Alex C all hit new records in the snatch. Joe and Jason both achieved a body weight snatch. That is a HUGE achievement and a great platform to push off from as they continue to improve.

Here are a few pics from Wednesday:

WarriorLinhSnatch NinaNoonSnatch jasonWPR 

 

JUSTIN

I would like to introduce Justin. I have been working with Justin just the last couple of months as he has been going through our Foundations Program. Justin played scholastic tennis at a very high level and has begun Obstacle Course Racing to keep his competitive juices flowing. Despite his athletic background, Justin never had the opportunity to partake in a strength and conditioning program. This week he back squatted his bodyweight for a triple and did so easily. 

We worked up to a 3RM for the day. Each attempt was a PR for him because he had never done it before. It was exciting to see the legit surprise and pride as he had success on each successive lift. Justin will be joining Group Classes soon. If you see him with me or in the gym be sure to say hello!

Justin rang the PR bell with a body weight back squat for a triple. This was the first time he had ever back squatted for any sort of load!

Justin rang the PR bell with a body weight back squat for a triple. This was the first time he had ever back squatted for any sort of load!

JUMPNROPE SEMINAR

Friday 10/17 – 5:30pm-7:30pm: JumpNRope Seminar (some spots still available) NO CLASSES or OPEN GYM

There is less than one week left to secure your spot for Molly Metz’s and her Team’s JumpNRope seminar. It will help you improve your skill. It is NOT just for the beginners. This is great for anyone in the gym to help you improve.

Register HERE.

PROGRAMMING – WHAT’S ON TAP

Here is this week’s upcoming programming.

Sunday 10/12

Complete with a partner for total calories

Row 20 minutes alternating every 2 minutes. While one is rowing, the other is holding a weighted Push-up/Plank with 45/25 pound plate on his/her back. Add a 10 burpee penalty each time the plank is compromised.

Monday 10/13

Gymnastic strength work – for quality and 20 minute cap
1a. 20 Squats x 2 sets
1b. Strict Pull-ups, 3.3.3 x 2 sets
1c. Ring Dips, 5.5.5 x 2 sets
1d. Strict Toe2Bar, 5.5.5 x 2 sets
1e. 10 lunges each leg x 2 sets
1f. 10 Ring Rows (feet on box) x 2 sets
1g. 12 Push-ups x 2 sets
1h. 10 Back extension x 2 sets

2. Reps of 21-15-9 for time (10 minute cap)
Deadlift, 225
Pull-ups

Tuesday 10/14

1. Front Squat
5 reps @ 65%
Max reps strict HSPU, rest 2:00
5 reps @ 75%
Max strict HSPU, rest 2:00
5+ reps @ 85%
Max strict HSPU

2. AMRAP 8
Row 15 calories
15 Push-ups

PR Wednesday 10/15

1. TEST – 400m run

2. TEST – 75 Wallball shots

3a. Back extension – 3 x 10-15 reps
3b. Strict Toe2Bar – 3 x 8-15 reps

Thursday 10/16

1. Accumulate 8 minutes in a Handstand (scale against a wall if necessary)

2. Complete 5 rounds for time
10 Front Squat, 155/105
8 Power Clean, 155/105
6 Push Jerk, 155/105

Friday 10/17 (NO 5:30 or 6:30 classes)

1. Shoulder Press
3 reps @ 70%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 80%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 90%
Strict pull-ups 3.3.3

2. EMOM 12
Odd – 30 Unbroken double unders
Even – 5 Touch-n-Go Snatch @ 50% of 1RM

Saturday 10/18

1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds
2b. Dip hold (bottom position) – 6 x 15 seconds

3. 30 Strict Toe 2 Bar


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