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How’s it going CFB?

Today we’re taking a look at Kevin mid race. This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to [email protected]

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Monday morning at 6am and Wednesday evening at 6pm.  There will be new days and times starting in March, so keep an eye out. Everyone is welcome, just let me know via email – [email protected], and I can get you the details on how to get started and join the group. Share your thoughts to comments and get fired up for CRASH-B 2015!

Yes, you heard right. After 40 years of warnings that the amount of cholesterol in the American diet was a public health concern, the nation’s top nutrition advisory board is this year planning to do away with that warning. Because what fun would it be if we weren’t changing our minds about what’s healthy every other decade? You can read a little more about the announcement in the Washington Post.

Does This Mean All The Eggs And Bacon You Can Eat?

No, this does not mean you can pull a Ron Swanson. Basically, they’re saying the concern is less about dietary cholesterol itself, which isn’t really linked to blood cholesterol levels, and more about too many portions of foods high in saturated fat. The nutritionists list whole milk and butter as concerning, but I disagree a little bit.  As I said in an earlier article on saturated fat, some of the traditionally forbidden foods – red meat, butter, whole milk, can have nutrients if you’re getting them from the right source. I am far more concerned about saturated fat from processed foods than I am about organic, pasture raised cream in your coffee. As an example, one serving (4 oz) of 85-15 lean ground beef has 6.6 grams of saturated fat. That’s comparable to 12 Oreo cookies, 5 Eggo waffles, and 2 hostess cupcakes. While 5 waffles or 12 oreos sounds like a lot, they’re not completely unreasonable portions for the average American. But while the ground beef has nutrients like protein, zinc, and iron, the other foods just offer sugar and and refined carbohydrates (not that carbohydrates are not a nutrient, you just don’t need that many poor quality ones). 

So, enjoy your eggs and bacon. In moderate portions. And maybe lay off the Oreos :)

Photo c/o GmanViz

15 Feb / 2015

Hours: 2/16/15

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Hello Everyone! 

Here are the HRs for tomorrow, Monday, 16th:

7am – 7:30pm

Classes:

12:00, 4:30, 5:30, & 6:30

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We’re going to have to cancel that 3 PM class after all. The back lot is impassable without an SUV/4WD vehicle and the Jump On In/dance studio/boxing gym is totally unplowed so we can’t even park there. We will re-open tomorrow morning.

 

Looks like things have cleared up. We should be go for a 3:00 PM class, with open gym availability until 5:30 PM. In the event that the back alley is not passable, I’ll let you know here.

wite-out

Whoa. Just went out there and it’s a bit crazy! I guess this storm is legit and definitely did not miss us. I’m sure we’ll open at some point today, just not for the 9:30 class. Check back around 1 PM for more news.

Peace and bacon grease,
Mickey

14 Feb / 2015

Plans for Sunday

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Hey guys, I’ll be posting about the 9:30 class/gym opening time at around 7 AM tomorrow morning. Based on what I’m reading, the 9:30 class is unlikely. However, it’s looking like things should be getting better in the afternoon. If I were a betting man I’d bet that we’ll be able to be open in the afternoon. If we’re going to open in the afternoon, that news will come around 1 PM, and we’ll be open for 2.5 hours from the announced open time, probably from 3:30-6 or so. I know this is less than ideal, but it’s Mother Nature. When I find a way to control the weather, I promise to use my powers for good, not evil.

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12 Feb / 2015

Fire It Up Friday! 021315

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It’s Friday baby! It’s time to Fire It Up! With the unprecedented snowfall that has hit Boston, I have made shoveling my second job. It’s CRAZY! The forecast are calling for another 12-18″ on Saturday night into Sunday.

Be sure to catch the blog to look for updates on any changes to the class schedule. Coach Mickey will get the word out to everyone. It will be on the BLOG AND CFB FB page.

The Whole Life Challenge has been great for Jess and I. She has been consistent in her training and really reclaimed her physical self. The WLC coupled with Renegade Rowing and she has found an excellent combination. I have benefitted also, 12 pounds lighter and two belt notches smaller. I can say that I am pleased. There has been a great deal more cooking at home with greater variety as well. 

I am away this week for February Vacation, so you won’t see me in the gym but I am going to be looking at the Instagram account to catch up with some ass kicking! Get Some!

Hey CFB!

Ever wonder what 7 ergs in a Subaru looks like?

Ever wonder what 7 ergs in a Subaru looks like?

I hope everyone is staying warm and finding some place to put all of this snow!  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing 2015 Improvement Survey this past week.  Thank you for sharing your feedback and interests with me.  I will do my best to continue to offer my best coaching and feedback and run programs that you’re passionate about.

If you missed the survey, here’s what it’s all about and I would still love your feedback.  I’m constantly trying to learn more and improve myself as well as Renegade Rowing.  I would like to offer the best program and training I can and to do that I need your help.
 
If you could take a few minutes out of your day to fill out the survey below, it would mean the world to me.  I will leave the survey up for one more week.
 
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:
 

https://docs.google.com/forms/d/1Aj3RjFFOnl6d2iIkBRhKcDAP6Zsl_0pNY2tfMzV5gZw/viewform?usp=send_form

 
Keep an eye out on renegaderowing.com and future posts for changes and improvements to the Renegade Rowing Program!
 
Any feedback helps!  Thank you for being awesome!
 
Above is a Video Review of Fernanda from last weeks Renegade Rowing Club practice.  Take a look and see if this is an area of your stroke that you can work on.  Let us know your thought in the comments section!

I normally like to write my own blog posts, but I saw this post by Eat This, Not That, and it was so damn perfect I had to just re-share it here. The article highlights six foods we normally think are “healthy” (OK, maybe four, because I know you guys knew all about the Egg Beaters and grains), and what we should eat instead.

In the article, ETNT targets:

  1. Dried fruit
  2. Low fat PB
  3. “Made with” whole grains
  4. Ett Beaters
  5. Skim milk
  6. “Protein packed” foods (ok, you should know about the one too, because I already wrote about it)

Read the full article. Anything missing from the list?

Image c/o Battlecat 


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