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BC Men's Crew prepping for Head of the Charles

BC Men’s Crew prepping for Head of the Charles

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?

 

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Please checkout and share this video and article with your friends and get in touch with me, [email protected], if you’re interested in the Renegade Rowing Club.

15 Oct / 2013

Be Prepared

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Screen shot 2013-07-14 at 1.20.16 PM

Leaving the house on Monday morning without any food prepared and trying to eat healthy can be like walking into the desert with no water. As you well know, the American food environment isn’t exactly the best at facilitating healthy eating. So the best way to fuel your body for success is to…. PREPARE AHEAD OF TIME!

Where do I start?

Before you get started, you’ll want to consider a few things, including:

  • What your week looks like. How much time falls between now and thenext time you’ll have time to go grocery shopping and prepare a fewquality meals?
  • What you want to eat for breakfast, lunch, dinner, and snacks between now and then. Plan meals and snacks based on your work/workout schedule, i.e. make sure you have a snack for before you train and a meal/snack after you train. For more about what to eat before a workout, go here.
  • Storage and reheating logistics. Will you be at an office with a fridge and a microwave? On the road with nothing but a cooler?

 Decide What to Make

photo 4Depending on where you’ll be and what you’ll have access to, start planning your meals. Below are some good healthy breakfast, lunch, and snack ideas – both paleo and non-paleo – for each of the situations I mentioned above. To help you quickly find an idea for your diet of choice, (P) stands for paleo, (R) stand for primal (paleo + grass fed dairy), and (V) stands for vegetarian.

 

If you’re on the road

Breakfast Options

  • Green smoothie w/ 1 cup milk, 1-2 cups greens, ½-1 cup frozen manog chunks (R) (V)
  • Apple and almond butter (P) (R) (V)

Lunch Options

  • 4+ ounces quality deli meat, raw vegetables w/ guacamole, fruit or cold mashed sweet potato with cinnamon (P) (R)
  • Salad w/ greens, veggies, nuts, and dried fruit. (V) Add chicken (P) Add chicken and feta cheese (R)

Snack Options

  • Beef jerky (P) (R)
  • Trail mix of nuts and/or nuts and dried fruit (P) (R) (V)

If you’re in an office 

Any idea above plus

Breakfast Options

Lunch Options

  • Tuna avocado bowls (R)
  • Fresh soup from your local supermarket, reheated and eaten with aside
    of fruit. Whole Foods “Mom’s Chicken Soup” or Minestrone are goodexamples.  Just check the label to make sure there are no preservatives or funky ingredients, and avoid generic canned soup like Campbells or Progressive, which a. won’t provide sufficient calories and b. are sure to have preservatives SpaghettiSqash_MeatSauce_Brocand/or added sugars and likely to contain MSG.
  • Reheated leftovers, such as this Paleo “Spaghetti”, crock pot Pulled Pork, Sweet Potato, & Pear Stew, or Chicken Scaloppini. (P) (R)

Snack Options

  • Fruit with or without almond or other nut butter (P) (R) (V)
  • Greek yogurt with berries and nuts (R) (V)
  • Steve’s “Paleo Kits” (P) (R)
  • Steve’s Paleo Krunch (warning – does not last long in the average pantry due to extreme deliciousness) (P) (R)

If you’re at home or anywhere else with a full kitchen

Any ideas above plus

Breakfast Options

  • Scrambled eggs with veggies and/or cheese and avocado (R) (V)
  • Western omelet with fruit and avocado (P)
  • Fried eggs w/ bacon and fruit (P) (R)

Lunch Options

Snack Options

 Any idea above plus

  • Baked apple chips – core and slice apples, bake at 250 degrees until crispy, usually around 2 hours.
  • Frozen grapes

Helpful Tricks

Plan a head, but not too much – sometimes, leftovers get old. It’s great if you can save time by cooking an entire week’s worth of stir fry on Sunday, but not if you get sick of it by Wednesday and decide to get Burger King instead. Think about what you might want that week, and plan in some variety.

Pack more than you need – one of the top reasons people have trouble sticking to a healthy diet is HUNGER. And when you’re eating clean, it can be hard to go out and grab a healthy snack. So pack a little extra. It’s always better to leave a bag of trail mix or dried fruit at work for next week than down a bag of pretzels because you couldn’t find a healthier option at your nearest gas station.

Be aware of food safety – any meat or previously cooked items should be kept cold (in the fridge or a cooler). Any of those items left out at room temperature for over 2 hours should be discarded.

15 Oct / 2013

Training Tip for Today’s WOD

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Hey Y’all!

For todays EMOM 20, it is critical to hit the unbroken double unders the first time and NOT have to start over.  I tested this WOD with my Polar HR monitor and there was a 10 beats difference in my heart rate on the 4 rounds where I missed against the rounds I hit correctly the first time.

Tips:

  1. Rest as you move from the deadlift to double unders.  Don’t rush!
  2. Breathe through your nose while inhaling DEEP breaths.  This will help you regulate your stress response and your HR.
  3. Keep the double unders at a slightly slower pace to ensure you don’t have a miss.  This isn’t “Annie” where faster wins.  Its about consistency.

Good Morning CrossFit Boston! 

 

Just wanted to give a shout out to the 6am and 7am classes!  Well done keeping your brace and not letting those backs round out.  A good cue we used this morning that helped people focus on keeping everything locked in was “Push the Floor Away!”  Rather than imagining you’re pulling a bar off the floor, think of it as pushing the Earth down through your heels. Today’s WOD is all about pushing!

 

Last but not least I’d like to call out Elizabeth from the 6am class.  She crushed it today.  In the beginning rounds she was only able to link together 5 unbroken double unders.  In workouts like this you have an opportunity to get lots of quality reps in and commit to learning double unders.  Elizabeth flipped the switch.  Rather than sticking with single, double, single for the whole workout, she committed to linking doubles together.  By the end of the WOD she hit 14 doubles unbroken, a personal record.   Today is your day for double unders.  Commit to linking them and finding them mid-WOD  under fatigue.  Get ‘em!

Have a great day CFB!

13 Oct / 2013

Fran Challenge

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Hey everyone! I just wanted to remind you that we have extended the Fran Challenge sign-up until tomorrow, Tuesday October 15th. The registration has been lowered to $45. Included in the $45 is a t-shirt and a pull-up seminar that will be held next weekend on Sunday. The seminar will be at 11:00 am and will teach you how to get better at pull-ups and what your appropriate scale is. If you would like to attend the seminar, but not participate in the Fran challenge, the cost will be $15 cash at the door (no exceptions). If you have any questions, please ask any of the coaches. Hope you have a week full of PR’s!

G2

Experience the Reebok Spartan Race in historic Fenway Park.  The Boston Red Sox are trying to complete a remarkable season in the MLB playoffs.  Now you can get the chance to create your own memories.  On Saturday 11/16 there is a Spartan Sprint. You can register by clicking on the image below.  You can apply the code FINISH10 and get 10% off your registration.

 

PROGENEX

We are taking Pre-Orders for PROGENEX.  If you want anything specific flavors or product shoot me an email: Neal.  Some popular items have been the Recovery Loco Mocha

LocoMocha

 

and the Cocoon Silk Chocolate

cocoon

I have been using both personally.  The recovery tastes great and the cocoon is helping me get some great sleep.  The order is going to be placed on Monday 10/14 so let me know if you want anything added to the order.

Extreme Endurance by Xendurance

One additional product we have begun carrying is Extreme Endurance by Xendurance.  I have been using it myself for two months now and have noticed improvement with my aerobic capacity and ability to fight off lactic acid build up during CrossFit WODs.  Here is a review posted by The Happy Athlete.

Extreme Endurance is now available in the retail section of our gym.

STOP!  Whatever you are doing, read this!

In today’s Power Snatch WOD we have been noticing the hands of athletes creeping in closer and closer.  At a minimum, the hands should be outside of the bands on the barbell.  Of course there will some exceptions to the rule but they are few and far between.  Take a look at the first photo below:

incorrect hand placement

 

The hands are too narrow for the snatch.  It increases the distance required to get the bar overhead and will most likely lead to a poor bar path and even the dreaded “PRESS OUT” snatch.

Here is a picture with the correct hand placement:

correct hand placement

 

Here you can see the hands are placed closer towards the collar of the barbell.  This will allow the athlete to finish his pull to the hips, a tighter bar path, and a beautiful snatch.

You are free to continue on with your day!

11 Oct / 2013

Fire It Up Friday! 10/11/13

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FIRE IT UP!

The first 1.5 weeks of October are under your belt.  Last week we spent time getting some volume under our belts in the pull up.  How many did you end up getting?  How many of your got your first pull up?

This week began the FRAN Challenge.  I witnessed more than a few gutsy performances during FRAN.  What do you feel is the most challenging piece of the WOD?  Post your experience to comments.

FRAN Challenge

We are performing a REBOOT for the challenge.  Here are the details:

Price – $45 (REDUCED)
Registration Closes – 10/15
Make up date – 10/13 during the 9:30am class or talk to one of the staff before or after a class!

Q: What Do I Get?
A: Each participant will receive a SPECIAL EDITION T-shirt that will never be available for sale.  One FRAN Clinic featuring tips on how to improve your FRAN score.

Q: Why should I do the challenge?
A: Because competition brings out the best in every one.  One month of  a laser focused goal will yield some impressive results AND because all the cool kids are doing it! :-)

Q: When does the challenge end?
A: Monday, November 4th.  The Evening classes will be canceled and there will be an EPIC THROWDOWN beginning at 5:45PM.  CFB OG Nigel C will be providing dancing entertainment for all members!!

Q: Do I have to watch Nigel dance?
A: No, but it will be fun to do so!

Q: Are there prizes?
A: 1st place Male Rx, 1st place Female Rx, and Most improved

 

What’s On Tap

This upcoming week of programming skill is focusing on skin the cats and back levers.  To get comfortable in these positions you must first be comfortable upside down on the rings.  Here is a video from Carl at GWOD:

 

Here is a video on how we will be teaching the progressions in class this week. Be sure to watch and be ready in class:

Here’s Next Weeks Programming:

Saturday – 10/12
1. 4 rounds for time
500m Row
50 Burpees

2. Weighted Pull-ups
1-1-1-1-1-1-1

Sunday – 10/13
1. CF Games Regional 13.1 Team
For Time
Pair “Jackie”
Woman completes:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Then, man completes
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

2. Weighted Dips
1-1-1-1-1-1-1

Monday – 10/14
1. 3 rounds for time
15 Hang squat cleans, 95#/65#
10 Muscle ups

2. Clean – 5×2 ascending weight

3A. Skin the cat – 3×5
3B. Back lever – 3×1

Tuesday – 10/15
1. EMOM 20
3 Deadlift, 255#/175#
20 Unbroken Double unders

2. Front Squat – 3×10 (compare to 9/24)

Wednesday – 10/16
1. AMRAP 15
Run 800m
Max pull-ups

2A. Skin the cat – 3×7
2B. Back lever – 5×1

Thursday – 10/17
1. 21-15-9 for time
Shoulder Press, 95#/65#
Sumo deadlift high pull, 95#/65#

2. EMOM 15
2 Clean + 1 Push Jerk

Friday – 10/18
1. Back Squat – 3×10 (compare to 10/4)

2. “Nancy”
5 rounds for time
Run 400m
15 Overhead squats, 95#/65#

Saturday – 10/19
1. AMRAP 20
20 Power snatch, 75#/55#
1 rope climb

add 1 rope climb each round

2A. Skin the cat – 3×10
2B. Back lever – 7×1

I recently spent 10 days in Europe (Germany and Italy), and while I was there I enjoyed observing and experiencing the differences between their food/food system and ours. I don’t think I need to tell anyone that the way things are done there versus here is very different. You may have heard of the “French paradox”, by which the French (and other Europeans) eat diets higher in saturated fat and grains, yet are healthier and leaner than Americans. Look at this infographic of obesity prevalence around the world to highlight that point.

 

 world-obesity-visualization

 

So, what’s the big difference? I don’t know 100%. But here are some things I observed while I was over there. Some of them are things I think might explain the paradox, and some just amused me. Keep in mind that I was there for 10 days, so I’m sure there are things I may have missed or misread.

 

1. Soda costs more than booze, almost everywhere. A 12-ounce can of soda was 2.50 Euro almost everywhere I went. In Germany, you could get a liter of beer for 3.50 Euro. This receipt shows Grappas (a type of Brandy) also costs less than cola. I think we might all agree that reduce the availability and low price point of soda could go a long way in reducing how much of it people drink.

DSCN0188

 

2. In Germany, sausage is a salad. Who needs vegetables when there’s meat? (That’s sarcasm, guys, vegetables are really important). 

 

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3. Meat is locally grown. Most of the vegetables are, too. And it’s so fresh! Doesn’t it look delicious? Pretty sure we can again all agree that grass fed, happy, locally grown animals produce better tasting and healthier meat than industrially produced animals. Studies have shown grass fed meat is slightly higher in omega-3 fats than grain fed, and my numerous n=1 experiments have shown that it tastes far better.

 

DSCN0161

 

4. Their large portion is our extra small. Or in Starbucks speak, “short”. Which I’ve noticed isn’t on the big menu and generally has to be asked for at many locations. Italians still drink lattes and macchiatos, but they don’t drink 30 ounces of them pumped full of pumpkin or caramel syrup.

DSCN0144

 

5. We say “soda”, they say “water”. Apparently, “water” in Germany means seltzer. If you want that liquid we think of as water, you ask for “still water”. And it’s kind of hard to find.

 

6. There is no such thing as a supermarket. In Florence, our host told us that a few blocks over we’d find a “large supermarket with everything you could want in there”. Turns out it was smaller than the Washington Street Whole Foods and the Central Square CVS. All of the cookies, chips, and snacks were in one small aisle and fresh food was abundant. It had everything I  could ever want, but I’m sure some Americans might disagree with me.

DSCN0167

 

A few non- food related things I noticed…

1. Many have active commutes. In Munich, the bike lane was part of the sidewalk and just as wide. In Florence, cars can only drive in the city with special permit, so biking and walking is a regular form of commuting.

DSCN0014

 

2. They get over 21 vacation days per year, NOT including holidays. One Swiss man I met at a beer hall told me he was mad that he only got 24 days instead of 27, and that he felt bad for my paltry 14 days. Hey, maybe those extra vacation days reduce stress and inflammation!

 

Have you observed anything interesting while living/traveling overseas?

06 Oct / 2013

FRAN CHALLENGE

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FRAN.  The simple name can invoke fear and trepidation in all CrossFit athletes.  You LOVE her AND you HATE her.  Here’s your chance to master her.

Beginning on Monday, October 7th, we will have an in-house FRAN Challenge for members.  FRAN will be programmed as the WOD for that day and the challenge will run for 4 weeks ending Monday, November 4th.  For those participating there will be extra skill work available to help you all improve your score.

The buy in will be $65 and will include a Special Edition T-shirt for the event and money going towards a cash pot. Sign up sheets will be posted in the gym shortly.  Divisions will be:

  • Men’s Rx – fastest time
  • Women’s Rx – fastest time
  • Most Improved

Athletes must perform the WOD with the same scaling both times.  We ran this challenge when we were back in Roxbury in 2010 and had more than 50 participants.  It was WILD.  I hope to see more of you participating this year!

Get in on it!  Sign up in the gym beginning this weekend.


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Athlete of the Month

  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t […]

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  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a […]

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