(RRT = 6 week term rowing in 8′s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)
Tryouts: Thursday, July 17th @5:30am @CRI
Tryouts Based on your Knowledge of the Following…
If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on. Your first 20min session is free and will be on the Dock Box at CRI. Just email Coach Pat to setup a time – [email protected]
Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):
- How to carry and setup equipment.
- Port, Starboard, Bow, Stern
- Port Oar
- Starboard Oar
- Oar Collar
- Teamwork, Following, Rhythm
Stroke Cycle Positions:
- Arms Away
- Bodies Over
- 1/2 Slide
- 3/4 Slide
- Feeling Drill
- Chop Drill
- Release/Catch Placement Drill
- Pause Drill (Single, Double, Tripple Pause)
- Reverse Pic Drill (Focused on Connection)
- Pic Drill (Focused on Swing and Body Preparation)
- Squared and Buried
- Check it Hard and Hold Water
- 1/2 Square @ 1/2 Slide
- Full Square @ 3/4 Slide
18 Jun / 2014
Today, I come to you with joyous news. Well, for me anyway. You see, as a registered dietitian and self respecting health professional, I just can’t stand Dr. Oz. I would venture to guess that many other health professionals worth their salt can’t stand him either, for multiple reasons. Allow me to explain.
Dr. Oz started out with such a great mission – use a celebrity platform to break down complicated medical information into easy to digest bits of information for everyday Americans. I’ve watched some of his early shows, where he explains plaque in the arteries using visuals and props. But then somewhere along the way, he started endorsing weight loss and other products. And all of a sudden this likable, easy to understand doctor was selling Americans on raspberry ketone extract and green coffee bean extract as a miracle, life changing weight loss product. The thing is, obesity and chronic disease are complicated conditions influenced by numerous factors to include genetics, hormone levels, environment, and lifestyle. It is impossible to lose weight or gain health without making at least some modest lifestyle change (and more often, modest changes aren’t enough). Even people who get weight loss surgery – once and maybe still viewed by many as a “cop out” – have huge lifestyle changes to make, like adjusting to significantly reduced portions, and taking protein and vitamin supplements to avoid deficiencies, all in addition to dealing with the emotional stuff everyone else trying to lose weight deals with. And even for the successful, weight loss is not miraculous. It often comes about via hard work and/or great sacrifice. You can’t just a vegetable here and there, walk on the treadmill occasionally, and miraculously lose weight due to some supplement/extract/miracle. It just doesn’t work that way. Yet Dr. Oz used his name and platform to essentially convince many Americans that it could. And while he never endorsed any specific product, when he calls raspberry ketones a “fat burner in a bottle” , people listen.
But yesterday, Oz had to face the music. Yesterday, Dr. Oz testified in front of the Senate Consumer Protection Panel on deceptive advertising for diet supplements and over the counter products. And Senator Claire McCaskill of Missouri let him have it! It was great. I haven’t watched video yet, but she basically called him out on all the BS he’s sold people on his show. To read a recap and watch the video, check out the coverage from CBS News and Business Insider.
Hey All! It’s Hump Day and I was pleasantly surprised with 17 of you in the 6am class. The energy was high and fun while hitting the WOD. The rest of the day will have to step it up to keep pace!
We have received the new shipment of CrossFit Boston Bumper Stickers. Grab yours at the front desk and show your pride for CFB! Don’t have a car? Throw it on your laptop.
CROSSFIT BOSTON SHORTS
After trying multiple shorts from different manufacturers, I have finally found a pair of shorts that feel great and are functional for CrossFit. You may have seen me in the Via Privé VPX black board shorts. I have been testing them, trying to destroy them for a couple of weeks now. They fit great and don’t bunch up at the waistband or ride up as I squat or perform any other activities. They are super light and dry very quickly post WOD or if you want to jump in a pool (yes, I have tried them in a pool too!).
We are going to take some pre-orders for next Wednesday. I have a S, M, L, and XL available behind the desk to try on. If you are interested, try on a pair and you can fill out the information on the order form at the front desk. The layout will be a small CFB Sign Logo on the left leg towards the bottom, subtle and classic. The shorts will retail at $65.
After having numerous conversations with different members after Regionals, we are going to be launching a revamped Competitor Program. I am bringing in Coach Kevin O’Malley of CrossFit Vagabond, Easton MA to design and oversee the program. Kevin has a ton of experience as both a Regional Level Competitor and coach of CrossFit Athletes up to the Games Level.
The first step will be to contact me. I will forward you the initial testing sheet that needs to be completed so that I can pass it along to Kevin. He will then begin putting together the plan. Don’t worry if the entire sheet is not filled out. If you know some of the outputs based on recent trainings then you can use those benchmarks.
I want to make this available for anyone that is interested in pursuing CrossFit as a Sport and is interested in competing locally, regionally, and nationally. The day to day specifics will depend on the number of people that jump on in. There will be at least 1 if not 2 days per week that we will meet as a group to train and get feedback from coaching. The rest of the time it will be the responsibility of the group to coordinate with each other and complete the programming.
The program will be $49/month. The fees include: programming, coached classes, check in with myself and Kevin, and continual tweaking based on progressions.
Email Neal if you have any questions or to request the form and get started!
16 Jun / 2014
“To get to the next level your spirit has to be stretched. Don’t be discouraged by the growing pains. Promotion is a process.”– Thema Davis
16 Jun / 2014
Sun’s Out Guns Out for the win! The CrossFit Boston softball team finally got their first win of the season. It took us 4 games to finally figure it out, but we worked it out. Why did I decide to write about this today? Well, I guess I’m proud of what we’ve all done and how far we’ve come. What follows is my version of how we got to our first win.
The first game of the season, we had literally NO idea what we were doing. No one knew what positions they were going to play or what was going to win us games. And it was obvious. The other team capitalized on this and annihilated us. So bad that the mercy rule came into play. That was the beginning of our journey to learning how to win. Many lessons were learned… and taught clearly.
The second game we found out who were our positional players and how to rotate players through positions. We had a little bit of batting practice afterwards (which may or may not have included a post-loss consolation cider… come on guys, beer isn’t paleo) that finally gave some people some time behind the bat that they needed.
The third game we thought we were going to be alright, but then something fell apart. Not sure what it was, but the wheels came off. It was kind of a frantic game. We played with the lineup, which actually taught us that we needed to play with the lineup again :-)
This game was kind of a mess from the beginning too. We had 3 players who didn’t have a glove, so we had to ask some players from the other team if they wanted to join our team… which to be honest, we needed extra players since we barely had enough players to even play the game. (AAAAAHEEEEMMMMMM!) We had some ups and downs during the game. We were up by 7 or 8 points and all of the sudden, they came back and scored 11 runs in a single inning. We were moderately crushed. But we had another full inning to go, and only needed a couple of runs to tie it up. Batters up! We did it! We ended the inning up by 2 and only needed to hold out one last time in the field. It was a tough inning (mentally and emotionally), but we eded the inning without allowing a score.
So back to the question I asked earlier. Why did I decide to write about this? Because we all learned something. That is something everyone can take back to the gym. Every time we do something we should be thinking about how we can make that lift or movement easier. Learning how to make movements easier means that we have a better bar path or are using our hips in the most efficient manner. The more you do this, the more consistent you will be which just might get you that PR.
So take a lesson from our season thus far and learn something to make your time in the gym more effective.
13 Jun / 2014
FIRE IT UP! FIRE IT UP!
This week has been a test in and of itself. If you were in more than 3 times during the week, your body is probably feeling tired. You know, in that good way when you know you have physically put yourself through some tough sh*t and will become better because of it.
Yesterday was a plethora of new personal bests in max pull-ups. It was great to see as I know many of you had been working so hard to improve them for quite some time. Congratulations to those that made the leader board: Rachael (we will miss you), Stacey E (look how far you have come – Ray for the orange and the blue!), Alex B (awesome Coach to Be), Russ (VPX), Nigel (Pencilnecks UNITE), and Lapidus (#dadstrong). You all have raised the bar for others to strive for. Great work!
FLAG DAY BBQ
When: Saturday at 5pm
Where: Mark and Kari’s – 20 Taylor Rd, Belmont
What: Food & Drink – $10 to cover cost of food and drink. You can bring a dish two if you like.
RSVP: [email protected]
CROSSFIT LEVEL 1 SEMINAR
The gym is closed this weekend while we host the CrossFit Level 1 Seminar. Meet Saturday at the Harvard Track (9am) to complete a WOD on your own with the membership (no coach will be present). Meet Sunday (9am) at the Harvard Stadium, again, this will not be instructor led.
WHAT’S ON TAP
Saturday 6/14 – Harvard Track
1. 8x100m sprints with 45 sec rest between efforts
2. 4 rounds for time
50 Air Squats
Sunday 6/15 – Harvard Stadium
Run as many stadium sections as you can in 20 minutes.
2000m row or 1600m run
21 Deadlift, 145/100
21 Ring dips
2000m row or 1600m run
15 Deadlift, 145/100
15 Ring dips
2000m row or 1600m run
9 Deadlift, 145/100
9 Ring Dips
1. Dumbell “Tabata” Thrusters (front squat/push-press, interval: 20 sec’s on/10 sec’s off X 8) Use 10″ box.
challenge is 10 reps while holding at least 50% of your BW in DB’s.
rest 8 minutes
2. 3 rounds for time
15 over the box jumps
15 power cleans, 115/75
1. Back Squat – 8RM (20 minutes)
2. 3 rounds for time
15 knee to elbow
5 muscle ups
15 knee to elbow
rest 2 minutes
If you can’t muscle-up substitute 25 pull-ups and 25 dips at each round,and…. get the muscle-up soon. Power through this workout.
1. Jerk from behind the neck – 1RM (20 min)
2. Complete 3 circuits:
Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.
No rest during jumps or powercleans. Each round is about three minutes including rests.
Intermediate: 20″ box and 50% bodyweight powerclean
Advanced: 26″; box and 75% bodyweight powerclean
Elite: 32″ box and 100% bodyweight powerclean
1. Power Clean – 1RM
2. “The Bear”
Without stopping or dropping the bar, complete the following sequence, seven times:
Push Press (have bar land behind head, in rear-rack position)
Push-Press (have bar land on chest, in front-rack position)
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwI. It will help clarify things immensely.
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
3. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.
5 rounds for time
30 Box Jumps
30 Wallball shots
11 Jun / 2014
Here’s the RRT on Monday finding some rhythm in the Quad…
Do you have what it takes to Race?
Have you ever seen an eight racing at top speed? Are you interested in experiencing that for yourself? Can you follow? Can you push yourself? Can you push others? Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?
Then you should tryout for the Renegade Rowing Team.
We’ll be training twice a week starting mid July and racing in September. More details are on their way.
Comment if you’re ready! Tryouts in July!
11 Jun / 2014
Before your regularly scheduled blog post, a quick announcement:
SHOW TUNES WOD: Tomorrow morning, the 7 am class will WOD to a show tunes medley playlist, courtesy of long time member and local food expert Audrey. This WOD will also be a chance to say goodbye to running coach Rachel Weiker, who is moving to DC for work. Show tunes are non-negotiable but singing/dancing are optional.
I always encourage paying attention to what you eat. Read the labels on all 7 BBQ sauce bottles in the grocery store before you choose the best one. Ask the butcher if the meat is grass-fed or not, or if he knows where it came from. I even wrote about how it is OK to be a pain in the butt about your diet. But I also know that the National Eating Disorder Association (NEDA) has recently written about “orthorexia nervosa”, a new type of disordered eating (but not yet an eating disorder) . Essentially, orthorexia is the obsession with eating otherwise healthy foods, or a “fixation on righteous eating” (according to an article on NEDA’s website). You might consider someone who brings a tupperware of eggs, bacon and vegetables to brunch at a restaurant with friends, or someone who will not eat if they are hungry because there is nothing healthy enough around, or someone who refuses to join friend socially because they will be tempted to eat/drink something unhealthy, as orthorexic. You might also consider this person “dedicated to achieving their goals”. It seems like it’s a fine line between “a fixation on righteous eating” and simply paying attention to what you’re putting in your mouth. It’s important to pay attention, of course. It’s also important not to abandon all social interaction and beat yourself up over a cookie every now and again.
What do you guys think? Is “orthorexia” a real problem, or should we all be a little more obsessive when it comes to our food?
09 Jun / 2014
“Never be afraid to act. You never know how far away you are from your goal — sometimes just reaching out and putting in a little bit of effort can be enough. And, even if it’s not — you tried, and that’s far better than just sitting and waiting for a chance to present itself. If you want to achieve something you have to act, you have to take risks and you have to believe in yourself.”
- Author Unknown
That is such a powerful quote. There are millions of people that sit and do nothing each and every day. They dream about the life they want. The job they want. The house they want. Yet, they still never do anything to get there.
What are you looking to achieve? Do you want to get your first muscle up? Have you been researching online how to do so and then developing the skills and strength necessary to perform one? Daily? How bad do you want it?
Maybe there is a position open at work that will be promotion and opportunity to challenge yourself and bring in reward. Are you studying the craft necessary to win the job and be wildly successful at it? Why not?
06 Jun / 2014
I was lucky enough to take a couple of days off this week and head down to Newport, RI with my family. Jessica had a conference during the days so I was able to spend some Daddy time with my girls. A good vacation is when you can get some great rest and be in bed by 9pm. It is rare that I am able to get the same type of rest when I am home.
As athletes, we often overlook the importance of nutrition and sleep for performance. Too often we focus solely on the time we spend while in the gym. Pushing our bodies farther than before to squeeze out every last drop of energy. Now that we have Alex on board, weekly blogging about nutrition, and have held multiple nutrition challenges, everyone understands that you CAN’T OUTWORK A SH*TTY DIET.
So, that leaves us with sleep. How many hours a night do you routinely sleep? There is a ton of research out there suggesting 7-10 hours is the optimal range. The number does truly vary by many factors: age, gender, region to name a few. What is most important is the hours required routinely and any accumulated sleep debt.
For example, lets say I normally sleep for 7 hours but there is this deadline at work and I pull a couple of nights with only 3 hours of sleep. I have accumulated 8 hours of sleep debt and it will have an impact on my functions. The body is going to yearn to get back to homeostasis and your performance will suffer until it does.
Beyond just day to day performance, habitual sleep deprivation can contribute to the following:
- increased risk of obesity
- increased risk of heart problems and diabetes
- increased risk for depression and substance abuse
- decreased mental acuity
Make sleep a priority just the same as you make your training a priority. Schedule it in and don’t allow it to simply be a go to task after everything else is complete. Stop whatever you are doing and get to bed!
WHAT’S ON TAP
21 Push Press, 95#/65#
Deadlift – 3RM (20 min)
Work up to a max set of 3 for the day
Teams of 2 (same gender) Relay Style
15 Overhead swings, 24kg/16kg
15 Power Snatch, 75#/55#
21 Squats, 95#/65#
This is the CrossFit Challenge done as a circuit rather than prioritized. We refer to this as the “Vertical Tabata Challenge.”
Perform each of the following for only twenty seconds. Rest for ten seconds while quickly transitioning to next movement.
Rest for 1 minute after each round and repeat seven times for a total of eight rounds. Total your weakest output from each exercise from all eight rounds. This time your rowing score is in calories.
1. Front Squat – 3RM
2. Perform 2 rounds of this circuit:
Box Jumps, 20″ in 2 minutes
Lunge 2 minutes, record steps
Row 2 minutes for distance
Squat 2 minutes, record reps
Rest 5 minutes between circuits
For time & load:
15 Back squat, 15 rep max weight
10 Handstand Push Ups
10 Back squat, 10 rep max weight
8 Handstand Push ups
5 Back squat, 5 rep max weight
6 Handstand Push ups
1. Max Pull-ups – TEST
2. Power Clean max weight for 15 reps
Tabata Squats, total reps as your score
Power Clean max weight for 15 reps
Tabata Squat, total reps
1. Max Dips – TEST
2. AMRAP 20
Max reps L Pull-ups
Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Track at 9AM.
Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Stadium at 9AM.