(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
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!
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!
14 May 2014
Way to attack every WOD this week. Everyone has been pushing hard to make themselves better before, during, and after class. It’s amazing to watch. Keep it up!
Here is another opportunity to make yourself better. The CFB Yoga Class will help you recover from this hard week of training and prepare you for next week. It will take place on Sunday morning at 8:30am. Please arrive a little early to be ready to start right at 8:30am. In order to participate, all you have to do is sign up below. Right now we have two people signed up and we need at least six people to make it a go, so please sign up as soon as you can. If you have any questions please shoot me an email – [email protected]
09 May 2014
Yeah! It’s Friday baby and that means it’s time to FIRE IT UP! FIRE IT UP! The week has been fun and different. All week has been training for todays testing day. Yesterday was a bit of a sampler with the 1k row and many crushed it! I have enjoyed seeing you all respond to the slightly different programming and being open to going after it.
What has been your favorite part of the week? What did you enjoy the least? Please give your feedback in comments. In fact, as a challenge, I would appreciate if you began commenting daily on your results in the comments section of the blog. We will be looking each day for your results and feedback on the WOD. Your participation will provide great insight.
ODDS & ENDS
- No 8am Track Practice this week – Coach Voci is away this weekend and there is quite a bit going on inside the gym. It will resume next weekend weather permitting.
- The Strength Challenge begins and Hydrostatic Weighing is this weekend. The CrossFit Total is being programmed for the entire gym whether you are participating in the challenge or not. Expect to be in the gym for 1.25 to 1.5 hours as the Total always is a bit longer. Classes will start on the hour. The back squat and press will be completed within the hour and then members will move to the platforms to complete the deadlift.
- CustomFit Meals – I would like some feedback from those that have ordered. Either drop me a line or just post to comments.
- If you signed up for the Challenge or for Hydrostatic Weighing. You will receive and email to remind you of your scheduled time. Please be on time.
WHAT’S ON TAP
This week we are continuing with classic CrossFit programming. Monday and Tuesday are particularly challenging in that they are back to back. Be sure that you are doing what is necessary to recover from Monday to Tuesday if you are training back to back days.
1. Pull-ups – 5 x max. Strict-Kipping-Strict-Kipping-Strict.
2. Complete the following circuit 5 times. It contains three elements and is a powerful whole body workout. Each element is 45 seconds with a 15 second rotation (not one second more or you start over).
Wall Ball, 20#/14# to a 10’/9′ target (reps)
Hollow Rock (reps)
Sumo Deadlift High Pull, 75#/55# (reps)
1. Powerclean 10-10-10
Rest 5-10 minutes
2. AMRAP 20
10 Thrusters off 10″ box with dumbbells totaling 30% of your weight
15 Back extensions
1. Wall-Ball – 20#/14# to a 10’/9′ target
30 seconds – max reps
Rest 30 seconds
60 seconds – max reps
Rest 60 seconds
90 seconds – max reps
Rest 90 seconds
120 seconds – max reps
Rest 120 seconds
Beat 15 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s Total exercise 8 minutes.
Submit total throws for all efforts and bodyweight.
2. AMRAP 20
Lunge ten steps each leg, alternating
Clean & Jerk, 50% bodyweight X 10 reps
1. Bike/Row – 3 x 2 minute max effort (calories)
Rest 5 minutes between efforts.
2. 4 rounds for time of:
15 GHD sit ups
5 Handstand push-ups
10 Back Squats @ 2/3 of bodyweight
Bar for Back squats must be taken from the ground each rep.
1. Push Press – 8-6-4
2. AMRAP 15
3 L-sit pull-ups
1 minute max double unders
Post rounds completed and total double unders completed.
1. Deadlift 3-2-1-2-3
2. 3 Rounds for time
15 Toe2Bar (strict and slow)
20 Med ball cleans, 20#/14#
That’s right, it’s finally warm and nice outside and we’re doing an all out 1k row in the gym! So, what are you going to do in preparation and during the 1k to get through it and back outside? Here is a solid warmup and 3 skills to get you ready and give you something to focus on when that voice inside your head tries to tell you to stop.
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Strokes
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off
Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Above is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club. It’s a good 10min warmup to focus on posture, control, and connection. Checkout how slow the Renegade Rowing Club approaches the catch in the beginning. Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.
Please share what you do for a warmup when rowing is involved in the workout. What is your focus?
Posture, Control, Connection … Get Some!
- Posture – When dealing with posture we’re looking for the torso to be stacked and strong at all times, whether you’re in the lay back or swinging forward to prepare for the next catch.
- Control – When talking about control we are looking at the smoothness of the recovery and how the seat moves toward the catch. Does it rush forward for the next stroke? Is there control in the last few inches of the slide to change direction without pushing the boat backwards? I like to think of control as an ability to stop at any point in time and be in a strong position.
- Connection – Last and most important, connection! Is the seat and handle connected and moving together into and out of the catch as if connected by a strap? If you can focus on keeping your hips and hands connected as you apply pressure to the footboards you’ll be able to find suspension and become weightless on your seat. If you want to save some energy and be more efficient during your rowing wods, connection is where it’s at.
If you have any questions or are looking for some more tips checkout renegaderowing.com.
Also, be sure to sign up for the CFB Yoga Launch on Sunday, May 18th at 8:30am! – Sign Up Here (link to CFB Google Form)
30 Apr 2014
Hey CFB, here’s a little TBT for you! Thanks for all of the responses and feedback last week. We hear you and we’re making it happen!
CFB Yoga is a Go!
Our very own Terese Holm, who has been certified to teach Yoga through Prana in Winchester, MA, will be leading us through an hour of awesomeness. In order for this to be a regular thing we need at least six people to sign up, but based on responses from last weeks post we should have plenty of people in here breathing, stretching, and posing. Here are the details and sign up links. If you have any questions please let me know. Checkout Terese’s description of the class and sign up below!
CFB Yoga – Launch Session!
Sunday, May 18th, 8:30am – 9:30am
Sign Up Here (link to CFB Google Form)
CFB Yoga – June
4 Sessions – Sundays in June as follows
6/8, 6/15, 6/22, 6/29 — 8:30am – 9:30am
Cost: $52 (for all 4 sessions)
Sign Up Here (link to separate CFB Google Form)
I have been practicing yoga for seven years. Yoga has helped me in all of my physical endeavors. I have a strong belief that yoga is beneficial to all walks of life. Yoga can be used to lengthen and strengthen the muscles of the body, as well as create a mindfulness of how the body moves. Through the yoga class we will focus on ways to maximize the body’s performance during a WOD, and speed recovery after a WOD. It is through an organized series of poses we will work to recover from the previous week’s workouts, while also preparing the body for the week to come. Through a focus of movement and breath we will work to become more conscious of the body’s abilities, which in turn will take full advantage of all our bodies have to offer when working with the movements we see every day at CrossFit Boston.
23 Apr 2014
500m Row … that’s not that far…or is it?
Well done on that rowing wod earlier this week. With a ton of push ups and power cleans thrown in it’s amazing how challenging even 500m on the erg can get. Everyone hit it hard and that solid work will definitely pay off.
I’ve been talking with a member who has been finishing up her yoga certification and we’d like to know if there is any interest in taking a yoga class either pre or post wod once a week. Thoughts?
I personally love yoga for it’s focus on breathing and stretching while holding strong poses. If you’d like to get in on some yoga with me once a week please shoot me an email or comment below with your interest. If we can get enough interest to make it a weekly or monthly session then we’ll get it going. – [email protected]
Also, Welcome Stan! Stan is graduating with Fight Gone Bad this week and will be joining you in group classes next week. He’s a solid guy from Florida – Go Gators! – who is excited to throw down with you guys. Be sure to give him a high five next time you see him.
16 Apr 2014
Who’s ready to setup a Free Private Training Session? I’ve already heard from a few of you and I can’t wait to help everyone set some goals and start attacking them. Remember, you can join any coaches team in the gym. It’s up to you if you’d like more personalized feedback and help in reaching your goals. All you have to do is schedule a one-on-one session with a coach and you are on his team. Let me know how I can help you and let’s get after it! – email me at [email protected] to setup a session to join the CFB Renegades.
Speaking of Renegades! Welcome Joe Z. to group classes! Joe is completing his graduation WOD, Fight Gone Bad, this week and he can’t wait to mix it up with all of you. Here’s a little bit about him and why he’s joining CFB!