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Wed. Night at CFBWhen’s the last time you performed a Deadlift?  When’s the last time you picked something up off the floor?  Yesterday we got a chance to do Deadlifts and Rowing.  I wanted to use my post today to highlight some of the similarities between the two and what I think about when performing both movements.

First things first, anytime you pick something up you should be deadlifting, because that’s what a deadlift is.  It’s the strongest, most efficient, most powerful way to pick something up off the floor.

I believe that if you can learn to hip hinge and deadlift correctly you can and will become a better rower.  The key is how you deadlift and what you focus on.

Take a look at my hip hinge and deadlift above.  What parts of the deadlift can we tie to the rowing stroke?  I always teach the skills of 1. Posture, 2. Control, and 3. Connection whether it’s rowing or weightlifting.

1. Posture – How am I doing at maintaining a solid brace through my torso?  Is there any movement within the vertebrae of the spine?

2. Control – Is the bar traveling in a straight line over the middle of my foot?  Am I in control of my body and the bar? Can I stop at any point in time and be in a strong position?

3. Connection – How am I connected to the bar?  How am I connected to the floor?  Are my hips, hands, and shoulders connected when the bar is below the knee?

After taking a look and answering some of these questions, think about your own rowing stroke.  In the front end of your stroke, from 1/2 slide up to the catch and back, how do your joints move in relation to one another and what does your body angle look like?  Does it stay the same?  When does your body start to swing open?  Do you feel or see any similarities when you deadlift and row back to back?  Can perfecting one movement help improve the other?

Please share your thoughts to comments and checkout RenegadeRowing.com for more content on rowing and lifting.

Matthew Ibrahim liked this post
20 Mar 2015

Fire It Up Friday! 032015

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It has been a great week of training in the gym. Nice to see some faces that have been away this winter getting after it. Mother Nature is still playing some games with us with the weather variability. She’ll settle down soon. I hope.

Fire It Up! Fire It Up!

The PR Bell was ringing this week. Nothing gets me more pumped than when I have an entire class hitting new lifetime personal bests in a lift. It is truly electric. Each person just starts feeding off of the other’s previous attempt and by the end of the session, everyone is moving weight that they never thought they would be able to move.

5:30pm Class all rocked out Lifetime PR's last night.

5:30pm Class all rocked out Lifetime PR’s last night.

Meet Justine A!

Please welcome Justine to Our Crew! Justine is in the picture above on the far left. She has been training with me privately since December and just recently began training in our group sessions. She is awesome!

When Justine is not training with us here, she is a Wushu practitioner. Wushu is a form of Kung fu that has developed into a sport and is regulated by the International Wushu Federation. There are two disciplines: forms and sparring. Justine participates in forms. Think rhythmic gymnastics with Kung Fu Panda kicks and swords. AWESOME RIGHT! Justine is training with us to continue advancing in her sport.

Justine is also a Foodie. Audrey, you and her need to get together. You will usually see Justine in our 5:30pm class and be sure to introduce yourself to her and welcome her to Our Crew.

St. Patrick’s Day

Thanks to those that rocked out in great spirit for St. Paddy’s Day on Tuesday. The winner of the $15 Starbucks card is…Audrey H! Audrey was decked out head to toe in green with shamrock headband. Congratulations Audrey! (Her pic can be found on Instagram, I have yet to figure out how to save an image from there!)

SFH – This Saturday Get Some Deals and Save Some $$$$

Will from Stronger Faster Healthier is going to be visiting with us again on Saturday from 9-12. He is going to have a table set up for all to sample products. If you have never used any of SFH’s protein or fish oil, this will be your chance to try before making any purchases.

I personally LOVE the FUEL. FUEL is their anytime, everyday protein and I mix it with some frozen berries, greek yogurt, chia seeds in my blender to make a delicious smoothie.

Any purchases or orders placed this Saturday ONLY, you will receive 10% off your purchase.

Programming

Here is this upcoming week’s programming:

SATURDAY 3/21/15
For time:
21 Handstand push-ups
500 meter Row
21 Weighted pull-ups
15 Handstand push-ups
500 meter Row
15 Weighted Pull-ups
9 Handstand Push-ups
500 meter Row
9 Weighted Pull-ups

SUNDAY 3/22/15
In teams of two, complete as many rounds as possible in thirty minutes of:
25 Burpees
Average body weight back squat, 15 reps
One partner working at a time.

MONDAY 3/23/15
5 RFT
15 Burpees
15 Power Snatch

TUESDAY 3/24/15
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WEDNESDAY 3/25/15
AMRAP 15
15 calorie row
15 deadlifts 135/95
15 wall balls

THURSDAY 3/26/15
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

FRIDAY 3/27/15
“Diane”
21-15-9 reps for time:
Deadlift 225 lbs
Handstand push- ups

Edward Korona Jr Usbf liked this post
13 Mar 2015

What’s Under The Kilt?

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St. Patrick’s Day is next Tuesday and we are going to have a little fun with it. Let’s get in the spirit of the holiday that this city so enjoys! We are running two different mini contests. One of which is very simple and every one can easily participate. The second…requires a bit more on your part and the reward, in my humble opinion, is far more valuable.

Here are the details:

Contest #1: Wear your favorite green workout outfit during your WOD on Tuesday. Make sure that your Coach takes a picture with you (in the group) and posts it to our social media sites: Facebook, Twitter, and Instagram with the #whatsunderthekilt.

Each participant will be entered to win a $15 Starbucks Coffee Card. BONUS: If you wear a green VINTAGE CrossFit Boston T-shirt, your name will entered twice to win the $15 Starbucks Coffee Card and double your chances of being chosen.

Contest #2: Wear a Kilt OR any Tartan/Plaid design (SHORTS/SKIRTS/PANTS/KILTS ONLY – SOCKS DON’T COUNT) during your WOD on Tuesday. Make sure that your Coach takes a picture with you (individually) and posts it to our social media sites: Facebook, Twitter, and Instagram. You then need to share it with your friends and family along with the #whatsunderthekilt. Tweet and post to @crossfitboston along with the #whatsunderthekilt.

The person with the greatest amount of likes/shares/retweets will win – 3 Personal Training Sessions with yours truly.

So, lets have some fun with this and I will have some Guiness on sight to enjoy post WOD.

 

cartoon courtesy of Cagle Cartoons.

cartoon courtesy of Cagle Cartoons.

Programming

SATURDAY 3/14/15

Five rounds for time of:
115/75 pound Push-jerk, 15 reps
15 L pull-ups

SUNDAY 3/15/15

Teams of two, one partner working at a time. Partition work as needed.

“Partner Eva in a Boat”
Five rounds for time of:
Row 1000 meters
2/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

MONDAY 3/16/15

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

TUESDAY 3/17/15

“Narf”

Three rounds, 9-15- and 21 reps, for time of:
Pull-ups
95/65 pound Thruster

WEDNESDAY 3/18/15

“Backwards Elizabeth”

9-15-21 reps of:
Ring dips
Clean 135/95 pounds

THURSDAY 3/19/15

1. Deadlift 1-1-1-1-1-1-1 reps

2. AMRAP 8
8 total pistols
8 deadlifts at 50% of day’s heaviest

FRIDAY 3/20/15

AMRAP 12m

5 DB Cleans, AHAP
10 DB Push Press
15 DB Squats

Lauryn and Terese Warming up at CRASH-B 2015

Lauryn and Terese Warming up at CRASH-B 2015

I believe that life is motion and learning. To live and survive, we must be able to move from place to place and interact with the world around us. In this movement and interaction lies an important opportunity, the opportunity to learn through experience. As a coach, teacher, and lifelong learner, I hope to guide people’s movements and interactions so that they may learn by experience and develop into contributing members of teams, communities, and society. This idea of life and learning through experience is the foundation of my ever-evolving coaching beliefs and the Journey that we take together.

Life is a journey, and the time we spend together in our gym is a way for our crew to experience the journey.  Our mission is to develop a healthy community of firsthand athletes using general physical preparedness as a guide while allowing for specialization in things like rowing, weightlifting, strength club, obstacle course racing, mobility, or racing up Mt. Washington.  As a member of our crew and our community, you get to build general physical preparedness and have fun playing and doing whatever it is that makes you feel alive.  Life is more fun when you can continually improve and challenge both yourself and others.  If there is anything that I or our crew of coaches can help you with please let us know.  We’re here for you and we want nothing but the best for our crew.

RR Guys CRASH-B 2015Last but definitely not least, congratulations to all of our athletes that trained hard this winter and executed an amazing race at CRASH-B 2015, the World Indoor Rowing Championship.  I had a blast coaching you and I can’t wait for next year!  Here are some pics of our crew post race.  RR Morning CRASH-B 2015RR Ladies CRASH-B 2015RR Juniors CRASH-B 2015

02 Mar 2015

030215 – Monday Motivation

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Yes, there was more snow today! Yes, winter sucks! Yes, WE ARE OPEN!

To say that this has been a trying beginning to the new year is and understatement. I understand how hard it has been to get around. To keep your schedule. It can feel at times as though it is spiraling out of control. 

The sun was awesomely warm this past Saturday. Some of the mountains of snow have begun to melt down. It is getting brighter, earlier and darker, later. Now is the time to blast through the winter doldrums. Get in and train!

Some food for thought.

“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it master you.” – Brian Tracy

Today’s Workout

Five rounds for time of:
115/75 pound Snatch, 3 reps
115/75 pound Overhead squat, 15 reps
Row 500 meters

Fire It Up! Fire It Up! This week felt as though I was in the gym for the first time in quite awhile. With Abigail first getting pneumonia and then the 3 consecutive weeks of storms and no school, Jess and I had to really juggle our schedules. For those of you that have missed me, I am happy to let you know that I am back and will be on the coaching schedule more frequently. 

Beginning today here are the classes that I will be instructing:

Tuesdays – 5:30pm
Wednesdays – 6am & 7am
Thursdays – 5:30pm
Fridays – 6am & 7am

 An Open Letter to the Gym

Dear “Regular” CFB Member,

We are sorry.  

We are sorry that for the next 5 weeks when a large number of people at the gym are going to be obsessing over this thing called the “CrossFit Open”.

For the uninitiated, ‘The Open’ is an annual event where people sign up to see how they rank against thousands of their peers.  To level the playing field as much as possible nobody knows what the workouts are ahead of time and  everyone’s reps are judged and counted using very specific standards.  

The workouts are announced on Thursday nights, and scores must be submitted online by Monday afternoon.  As a gym, we will be posting the workout as the gym’s 6:30PM WOD on Fridays.  But this minor change isn’t the main reason why we are apologizing.

For most who do the Open, it is a chance to set a baseline performance or to compare your progress from year to year.  It is also a great way dip your toe in the water from a competition standpoint. 

Doing the Open at your ‘home’ gym surrounded by supportive friends and coaches is a fun and instructive way to expose yourself to this side of CrossFit. Some people run 5ks or do bike races, for many people at our gym, this will be their ‘challenge of the year’.  

For some people at the gym, this is one of the most hectic times of the year… and that is who We are apologizing for.  For those who take competing very seriously, there is very little in life that duplicates the stress of the 5 week Open.  Nervously awaiting the announcement. Reading countless articles on how to attack the workout.  Doing the workout.  Checking the leaderboard 3-4 times a day (or hour!) to see how your score is moving around as other people enter theirs.  Repeating it when you are disappointed with your performance or if the team needs it. Etc.

Naturally this level of stress tends to make people a bit “crazy”.  Crazier than usual anyway.  You will notice people walking around with papers, some asking “Will you judge me?” or “Will you video me?” 

You will see groups of people doing the same workout all over the gym.  Sometimes they will be in an inconvenient place, asking for equipment, setting up cameras, or making too much noise during a class.  People will be hovering around the computers so they can ‘log their scores’ and ‘check the leaderboard’.

While it is inconvenient to those of you who aren’t doing the Open, keep in mind that for many people who have decided to participate in it this year, it is an extremely taxing and stressful time.  Let’s celebrate their decision to ‘step into the arena’… “whose face is marred by dust and sweat and blood; who strives valiantly…”.  Let’s support them by cheering them on, giving them space, letting them act out their quirky preparation routines, and understanding when they drop a few choice words if they fail to hit their mark after a second time through a particularly terrible workout.  These are your friends and classmates.  They are your tribe.  Let’s support them like you would your favorite sports team!

In return, we ask athletes doing the Open to promise to stay out of the way as much as possible and stick to the aforementioned schedule.  To understand that not everyone is doing the Open – and that is okay!  To understand that many people have no desire to do the Open again, or at all, and our gym is ultimately about leading better lives (not just about doing great in the Open).

So everyone (competitors and non competitors alike) need to get physically, mentally and emotionally ready for the Open.  It is going to be crazy in here for the next month or so, but for all of the weird stuff going on there is also a lot of great stuff too.  

The Open isn’t just a time for people to test and challenge themselves. It is a time to rally around our friends, training partners, and coaches.  A time to build a stronger community, and share in more than the sweat and effort we do every day. To share our collective ‘experience’.  To feel the highs, and lows, that come from doing something epic.

Get ready, because it is going to be a bumpy (and fun) ride!

March 1st Week of Programming

SUNDAY 3/1/15
In teams of two, complete four rounds, each for time of:
1000 meter row
Every minute on the minute, both partners must perform 5 burpees. Partition work as needed between efforts.

MONDAY 3/2/15
Five rounds for time of:
115/75 pound Snatch, 3 reps
115/75 pound Overhead squat, 15 reps
Row 500 meters

TUESDAY 3/3/15
AMRAP 5
20 Double-unders
10 Sit-Ups

Rest 5 min

AMRAP 5
5 Wall Climbs
5 Burpees

WEDNESDAY 3/4/15
1. Accumulate
a. 50-100 perfect push-ups
b. 25-50 shoulder pass-throughs and/or kip swings
c. 5-10 wall climbs

2. Pull-Up Madness. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

THURSDAY 3/5/15
1. 1RM Clean
2. 3×3-5 at 60-75% of your max effort with flawless technique

FRIDAY 3/6/15

1. Push Press-Work up to a heavy triple
2. Half-12.3

Complete as many rounds and reps as possible in 9 minutes of:
15 Box jumps, 24/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar

SATURDAY 3/7/15
Complete as many rounds in 20 minutes as you can of:
75/55 pound Power snatch, 12 reps
10 Push-ups

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!
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.

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

020614 – Fire It Up Friday!

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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 are a group of ten students from the Mary Lyon Pilot High School – a Boston Public School. We are taking a trip to New Orleans from May 16th – 23rd. Our mission is to rebuild homes for the people who lost their homes in the tragic hurricane Katrina. Even though it’s been 9 years, many people are still homeless to this day. We will work with the St. Bernard Project to rebuild new houses with our own hands. 

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.”
-Gustavo

“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.

HELP HERE.

Next Week’s Programming

Monday 9TH

Warm-up: 
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
Shoulder Flys 
(Horizontal/Vertical Flys– Side/front to OH- reverse same way to starting position)

2 min rest

Three Rounds 
Min MAX efforts:
1min Burpees
30 sec rest
1 min Sit ups
30 sec rest
1 min KB swings

1 min rest in-between rounds

Tuesday 10th
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. 

WODs

7 rds for time:
10 Burpees
10 NARROW squats
20m Bear Crawl

3-5min rest

7rds for time:
10 Burpees
10 NARROW squats 
20m Crab Walk

3-5 min rest

7 rds for time:
10 Burpees
10 Narrow Squats
20m Gorilla Walk

Wednesday 11th 

Warm-up:AMRAP 10 MIN w/ bar ½ way ADD 20/30lbs to bar

5 Dead lifts
5 Muscle Cleans
5 Strict Press

WOD: 

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

Thursday 12th

Warm –up: (5-10 min) Row or Bike or BOTH 

Skill: Snatch/Technique/Drills (15 min)

Moderate weight.

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

Friday 13th

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.

HERO WOD: 

“Ricky”
AMRAP 20 min
10 Pull ups
5 DB Deadlifts
8 Push Press 95/75 (from ground)


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