08 Feb / 2015
I hope everyone still had a great weekend, regardless of how much more snow we are getting! Lets chat about Mobility. Now, I have been seeing a lot more of you are really starting to look at movements differently, paying more attention to your bodies, and starting to understand what body awareness means. That makes me very happy! So, lets continue treating your bodies right! If you have any questions, or need to be assisted in certain movements, send me an email! I am giving you guys a little love for the love you guys give me! I am offering 4 sessions for the price of 3. Email me @ [email protected]
Mobility Movement of the Week:
Get a softball, or a ball that is around the same size, and its as hard as a softball. Lay on it, and smash on your pec muscles. Slowly roll around on the pecs, and also press softly around the bones. Move your arm horizontally, and press all of your body weight into the ball. Flex your hand, and release your hand during the movement. After rolling on pecs, and moving your hand around slowly for around 2 mins, now place you hand on your lower back. Wrap your arm around your lower back, and press the top of your hand into your back, while you are pressing more of the body weight into the ball.
- Coach Jen
08 Feb / 2015
With another 16″-24″ of snow being dumped on Boston and the heaviest occurring overnight into tomorrow morning we are canceling the AM classes and Noon class. We will reassess in the morning and update if we will resume classes in the afternoon.
06 Feb / 2015
If you didn’t make it into the gym yesterday, you have missed some of the cool changes! For starters, the pull-up rig has finally been moved to the wall. It is partially mounted and will be completed this morning.
Watch the video here to see some of the changes.
Tomorrow after the 7am class finishes we will close down until 4pm. This will allow the electrician to hang the fans as well as the rings and ropes. There will not be a 12pm class today.
Help Out a Kid!
One of our very own, Ms. Natalie Kallwass, is trying to help her students help others. Her students are working with the St. Bernard Project and heading to New Orleans to help build homes for those in need.
Here are their words:
We want to go to New Orleans because…
” I want to give them back what they loved and was close to their hearts.” – Sube
” I want to help them because I don’t want them to feel alone and I want them to feel that there are so many people that care about them.” – Fatima
“This country gave me a home, and the best way to show that I am thankful is to help give others a home.”
“I want to give people back a home where they can create memories with their families.” – Jose
“I want to see a big smile on their faces!” – Ashley
As a group we are working hard to reach our fundraising goal. In order to make it, we need your help and support to change lives.
Next Week’s Programming
EMOM 15 min
1 min: Strict Pull ups or Ring Rows
2 min: Handstand Hold
3 min: 50m Bear crawl
A1. 4x 8/12
DB seated strict press (HEAVY)
1 min rest
A2. 4x 8/12
(Horizontal/Vertical Flys– Side/front to OH- reverse same way to starting position)
2 min rest
Min MAX efforts:
30 sec rest
1 min Sit ups
30 sec rest
1 min KB swings
1 min rest in-between rounds
Skills: (15 min)
Muscle Ups / progressions
1: Strict Pull ups use assistance if needed. Ring Dips, assistance if needed. MAX effort for both.
2: Seated MU w/ rings being the height of hips, with band. OR, muscle up progression rings w/belt
3: High Rings, use a band like you would with the bar “Catcher” Foot in bar, practice false grip.
7 rds for time:
10 NARROW squats
20m Bear Crawl
7rds for time:
10 NARROW squats
20m Crab Walk
3-5 min rest
7 rds for time:
10 Narrow Squats
20m Gorilla Walk
Warm-up:AMRAP 10 MIN w/ bar ½ way ADD 20/30lbs to bar
5 Dead lifts
5 Muscle Cleans
5 Strict Press
1 RM Split Jerk from rack (20 min)
*Mobility in between reps*
EMOM: 20 min
1 min: MAX wall balls
2min: 100m sprint or 200m row
Warm –up: (5-10 min) Row or Bike or BOTH
Skill: Snatch/Technique/Drills (15 min)
2 – Shrug pull from Floor
2 – Hang High Pulls
1 – Hang Power Snatch
1 – OHS
5 min Mobility / Rest
AMRAP 16 min
OHS: RX 135/95, Scaled 95/65, 65/45
10 – OHS
8 – Ring Dips
6 –GHD sit ups or K2E
5 min Mobility / Rest
Warm – up 2x 400m run/jog
Mobility, Dynamic, ROLL OUT, quads, hamstrings, calves, and FEET
Test: (15/20 min)
1 mile Run
5 min rest after LAST person is done.
AMRAP 20 min
10 Pull ups
5 DB Deadlifts
8 Push Press 95/75 (from ground)
05 Feb / 2015
I hope everyone is staying warm and had a blast watching the Super Bowl on Sunday! Now if only we could take care of this snow, right? I just wanted to shout out to all of those athletes that participated in the Team Throwdown last weekend. Well done pushing hard for each other and getting after it. I was cheering you guys on as I took apart the ergs.
Last weekend I had the privilege to coach 13 athletes at Mt. Strength CF in Winchester as part of my Renegade Rowing Workshop. The video review seen above was taken there and we all had a blast. I love seeing people learn and improve. If there is any way I can help you get better at something please let me know.
Walgreens, GNC, Walmart, and CVS don’t always sell supplements. But when they do, they’re fake. Oh wait, they actually DO always sell supplements. And they’re still fake. At least according to New York’s Attorney General (aka my new favorite politician), who is going after these fraudsters. My previous rants on supplements and GNC have focused on the fact that a teenager making minimum wage with no nutrition experience or education can advise you on dietary supplements that are very poorly regulated by the FDA if he happens to work at GNC (or Walmart, Walgreens, CVS, etc).
This time though, the focus is on the fact that not only did these four retailers try to sell you poorly regulated crap you don’t need, they also lied about the crap that was in it! According to a write up in the New York Times:
“The authorities said they had conducted tests on top-selling store brands of herbal supplements at four national retailers — GNC, Target, Walgreens and Walmart — and found that four out of five of the products did not contain any of the herbs on their labels. The tests showed that pills labeled medicinal herbs often contained little more than cheap fillers like powdered rice, asparagus and houseplants, and in some cases substances that could be dangerous to those with allergies.”
In addition, some supplements at Target also tested negative for the herbs on their label. Basically, those ginkgo baloba pills you bought for “vitality” were really powdered garlic and powdered rice. Hell, I could have just made you some stir fry!
The New York State AG sent cease and desist letters to those four retailers. And of course industry reps are trying to pass this off as “bad practices from fringe companies”. Sorry guys, CVS is not a “fringe” company.
The morel of the story (rant)?
If you put it in your mouth, it should come from a trusted source (I know, I know, that’s what she said). Don’t get me wrong, I like CVS and shop there often for anything from bandaids to makeup to all of my life saving insulin prescriptions (although if you’ve read my blog long enough you know I can’t stand GNC and Vitamin Shoppe). I just don’t think you should be getting your supplements there.
Think You Need A Supplement? Follow these steps:
- Identify exactly what problem or deficiency you are addressing with it, and if you can reap the same benefit from a dietary change. For example, if I am tired all the time and find I have low iron, I may choose one of the following: take iron supplements, increase my intake of iron rich foods, or take iron supplements for a few weeks to replete my stores, while increasing iron intake from food over the long term.
- Do your research, to make sure that supplement actually addresses your problem. To use the iron example above, it is pretty well established that taking an iron supplement improves blood iron levels. It is not as established that garlic pills promote weight loss, that a cranberry supplement can prevent UTIs (there is some evidence this works for some women, but nothing is concrete), or that ginkgo paloba will increase your vitality.
- Make sure you get it from a safe, quality source. Third party tested products are best, and NSF tends to be the cream of the crop of that testing. If a supplement is tested, it will have a label on the bottle indicating so. You can also search the NSF International Directory for certified products.
You can read the full article about what the NY AG is doing in the New York Times.
02 Feb / 2015
Congratulations to all of the first-time competitors at Saturday’s throwdown. You guys showed real heart and perseverance! Also, congrats to Evan and Brian, our big winners! Most importantly, THANK YOU to all of our awesome judges. Saturday would not have been possible without you!
MARK YOUR CALENDARS! The next throwdown will be on Saturday, April 25th from 10 AM to 1 PM, and the spring fling will be that same night. While I suggested that it might be an individual throwdown, enough people have expressed a preference for a team throwdown that I’ve decided it will be another team one.
Here are some other features:
• In order to qualify to win, teams must be male/female
• It will be fast-paced like this past one, with *maybe* an extra 20-25 minutes of rest built in, so be prepared!
• It will feature a max lift, one teamified classic CrossFit WOD, and an EMOM elimination round
• The WOD standards and rules will be published at least a week before the throwdown and athletes will be responsible for knowing them before they arrive
• In order to participate, teams will be required to register with a judge
• Athletes will be required to claim and set up their own equipment — Equipment will be available on a first-come, first-served basis and lack of required equipment will result in disqualification from the Rx division
• There will be a twelve (12) team limit and four alternate team slots in the event that any team(s) drop out, first-come first-served
• Registration is open and will close on April 18th at 7:59 PM
It’s going to be awesome. Register here!
Peace and bacon grease,
01 Feb / 2015
I have been tracking the weather all night to see how this is going to play out. It appears that there will be 3-5 inches falling tonight beginning around 1am and then an additional 5-6 inches tomorrow morning during the commuting hours through mid day. Some of tomorrow is supposed to be a wintry mix as well making roads unsafe.
Because of this, we will be closed tomorrow and reopening for Tuesday AM classes.
Be safe and warm!
01 Feb / 2015
I can’t make Afternoon Tea today and am tentatively rescheduling to 2/15. Many apologies.
30 Jan / 2015
The end of the month is already upon us and its time to move forward into February. January’s programming was put together by Coach G2. We have received a good amount of feedback and we appreciate it. Part of what we need from you is to be tracking your progress and letting us know how you are feeling or responding to the workouts. Coach Jen has programmed for this next month and it looks like it will be another fun month.
We appreciate everyone’s patience with getting everything set up within the gym. Our top priorities are the pull-up rig, fans, rings and climbing ropes. We have been in communication with a few persons to get it done. It needs to be done correctly and we hope to have it completed by the end of next week.
Tomorrow is our in-house throwdown. There will not be any regular classes and open gym will not be available. That being said, I WILL be in the gym by 6:30AM for some private sessions. Open gym will be available from then until 9am, with a hard stop at 9am. The platforms will be available for the weightlifting class only as usual on Saturdays.
See y’all in the gym!
29 Jan / 2015
I hope everyone stayed warm in the Blizzard and got strong shoveling snow. I just wanted to shout out to all of those athletes that participated in the Renegade Rowing League last weekend. Congratulations on an awesome race and I hope to see you guys at CRASH-B’s March 1st. For those that missed it, above is a video review I did of Mark racing at the RRL. If you would like to improve your rowing, running, endurance, and overall performance we will be doing the Renegade Rowing League again next Winter.
In the mean time, if you are like me and looking for something to take your game to the next level, come checkout what the Renegades will be up to in March after CRASH-B’s. We will be picking a competition every month to train for and compete at as a community, whether it’s a 5k, obstacle course race, trail race, rowing race, in house throw down, or any fun competition we come up with. The Renegade Training Program will involve running, rowing on the water, rowing indoors, stadiums, lifting, throwing, jumping, climbing, and all of the fun stuff you love to do while getting fitter, faster, and stronger.
Our first community meeting to review the Renegade Training Program and pick our first activity post CRASH-B’s will be held on Wednesday, February 11 @7pm in the gym lounge. I will have paleo pulled pork and collard greens for everyone. If you’re interested in coming please send me an email, [email protected], and let me know what races/competitions you would like to train for this year.
Have fun at the Team Throwdown this weekend!