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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 

 ***We will resume our normal class schedule tomorrow.***

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Who’s ready for spring? I am! I can’t wait to see little baby rabbits like this in the gym!

This weekend, I attended my Level 2 certification course and it was great. As I look back on the last five years of CrossFit Boston, I’ve gotten a little nostalgic about my early days of CrossFit. Since Coach Neal is giving me the opportunity to program for the month of March, I’m going to let that nostalgia creep into the programming for the month. My goal is to do a whole lot less but hopefully do it a whole lot better. Think simple couplets and triplets, heavy days, and SMMFs.

Tomorrow, a bunch of us guys are going to get our meditation on at the 6 PM beginner meditation class at the Cambridge Insight Meditation Center (331 Broadway Cambridge, MA). I’m planning on getting there at 5:45 to get prepared for some serious zen! So far, we’ve got Crosby, Erik, and potentially Josh accompanying me.

What else do we have to share? Send me updates at [email protected]!

Peace and bacon grease,

Mickey

 

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09 Feb / 2015

020915 – No PM Classes

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Due to the almost 24″ of snow we will not be opening today for evening classes. Stay safe and warm.

08 Feb / 2015

Snow snow go away!

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Hi Everyone!

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:

Anterior Shoulder:

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 


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