06 Nov 2013
2k Row CRASH-B Style @CFB
December 21st and January 25th
We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.
The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes. Grab some friends, come on down, and get after it. This will be the first of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February. Anyone is welcome to come test themselves to see how they stack up.
If you’re interested in competing and bringing your gym shoot me an email at [email protected] I’ll have a registration link up soon. All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category. The Renegade Rowing League will use the same event categories as CRASH-Bs.
Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!
06 Nov 2013
Top 10 Reasons To Do A CrossFit Throwdown:
10. You’re a sadist and like to see people suffer in pain; except you will be suffering with them…which brings us to 9.
9. You’re a masochist and like to put yourself through pain; except it’s not the kind of pain that makes you antisocial. So we have to disregard 9 and 10. CrossFit is most definitely social and it’s a great place to meet some awesome people…sorry I gave away 8.
8. It’s an incredibly social event where you meet all kinds of people, from all walks of life.
7. You may even meet the person of your dreams—most likely not, I’m a romantic so I had to add it.
6. But you will make new friends. I met Liz Mellen the owner of CrossFit Medusa last year at CrossFit Southie. In the mile run I caught her and passed her only to have her catch me and pass me as we neared the finish. This got us talking afterwards and now I consider her to be a dear friend. Pretty damn awesome!
5. You will connect on a deeper level with the athletes from your box. As they cheer you on you will feel your community pride. It’s a great feeling and it’s what makes CrossFit so frickin great. Community!
4. You will test out new skills and conquer PRs that have been taunting you for some time.
3. You will fail a rep or a lift and find out that the world still goes round and round. Your community will still be standing cheering you on and backing you up. In other words, it’s ok to fail. In fact it’s what makes us better in the end.
2. You will do better then you think. Yes, you will. I go to competitions without knowing how I will do and I’m always amazed that I got through it, kept my cool under pressure and had a blast.
1. You will feel like a beastly person who can get through anything. Resiliency is a quality I believe CrossFit teaches. Bad things happen in life and bad people happen…you have to keep going. You have to know you have a community of people who back you. If you put in an honest days work great things will happen. There will be foolish people who creep in to your surrounding but because you have high standards of integrity and character you will be fine.
All that from one little competition! Who would have thought you could get so much? So, come on, try it. If I can do it, you can. Here are a few competitions to consider competing in or going to cheer on your fellow athletes:
CrossFit Southie Showdown
November 9th and 10th
It’s this weekend and we have Carla Bezold and Coach Tito competing. It’s a fun one to watch!
Go to the following site for more details: CrossFit Southie Showdown
CrossFit Lando –Battle of The Sexes
This is for the serious competitor! They have standards you have to meet in order to compete: Clean and Jerk (Grace weight), Toes to Bar, Handstand Pushups (Regionals “box” standard), Pullups, KB Swings 53/35, Double Unders, Squat Snatch (115/75, low reps)
We have a few CrossFit Boston athletes attending this one. So far we have Nigel and CJ signing up! If you think you can hang with this group then consider signing up.
Go to the following site to register and let Coach G2 know you are participating!
North Shore CrossFit ~ Not Your Average Joes Team Competition
This one is a must because North Shore CrossFit is a great place, with awesome people. We went out there this summer and had a great time.
Join North Shore CrossFit for our 3rd Annual “Not Your Average Joe’s” Team Competition! This is a FUN event that is strategically programmed, allowing most “average joe” crossfitters to participate! Bring your A-Game for this challenging competition!
Teams of 4: 2 Males/2 Females (team members must train at the same gym)
Three workouts! Basic standards to be announced, and WODs will be announced 24 hours prior to the event!
Registration link will be active this weekend!
PRIZES AWARDED TO THE TOP 3 TEAMS!!!
CrossFit Boston ~ In House Throwdown
December 14 ~ Saturday
This is our Holiday Throwdown. Instead of morning classes we will have heats that go off at 9 am. Scaled divisions first, followed by our Rx athletes. You can bring a friend from another box if you want to get a little more social.
CrossFit Boston ~ Renegade Rowing Crash Bs Testing!
This event will follow the regular scheduled classes for any one interested in testing their skills for the Crash B’s. Coach Pat will be running the show. Members from other boxes will be participating.
And did I mention yet that there is something BIG, very BIG coming to CrossFit Boston on January 4th. It will be announced in the next few weeks…stay tuned!
That’s all for now athletes. And remember your mobility everyday. It makes the difference, keeps away the injuries and helps restore your youthful muscles to a supple state!
30 Oct 2013
Happy Halloween! I hope you’re planning on dressing up to WOD today! I’ll be dressing up to coach!
Announcing the 2013 Renegade Rowing Club!
It’s that time of year again. The weather has gotten cold and no one wants to row in the cold. Now is the time to get pumped for training in the gym and crushing your 2k on the erg! The 2013 Renegade Rowing Club will be held at 5:30pm on Monday nights at CrossFit Boston. Practices will start the Monday after Thanksgiving, December 2nd. The cost for the Renegade Rowing Club will be $47 per month or $94 for the whole winter. We will be training for the Renegade Rowing League, which will be held in December and January, leading up to CRASH-B’s. Who’s game? Email me if you plan on joining the Renegade Rowing Club, [email protected] There are only 16 spots available in the club, so let me know sooner rather than later!
Above is a video of the Wayland Weston Men’s Crew Team that I’ve been coaching this Fall. I wanted to give you all a view of the sport of rowing from the water. This was their last practice before the Head of the Fish Regatta, which is where that Fish Head came from that I hung on the gym wall earlier this week. If you’d like to learn to row on the water and get your own fish head someday, it starts in the gym this winter with the Renegade Rowing Club. Who’s game?
23 Oct 2013
The Head of the Charles took place last weekend in Boston. A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3. If you got a chance to check it out please share your thoughts and pictures. Did witnessing one of the most awesome rowing events in the world get you motivated to commit to your own goals or an upcoming event?
I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s. More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!
Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition. Check it out and tell us how you’re getting motivated this Winter!
The Land of Motivation
Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…
On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.
But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:
18 Oct 2013
FIRE IT UP! FIRE IT UP!
This is one of the biggest weekends of the year here in the Boston area as The Head of the Charles is taking place. It is the most revered regatta in the world! One of our own, Coach Pat aka “Coach Sunshine” is racing in a scull this Sunday at 8am! A group of us will be meeting to cheer him on at the Western Ave bridge before the Sunday class. Try and join us!
How did your week of training go? Did you hit any new PR’s? I witnessed a few bell rings during the classes. Speak up and share it with the group!
How about any breakthroughs? We worked on skin the cats this week. They are a great movement to develop shoulder strength and develop some greater awareness of your body when its upside down and not on the ground. It’s no secret that with all of the overhead movements with CrossFit: presses, jerks, snatches, pull-ups, etc. That the shoulder can take a pounding IF you are not proactive. So, don’t stop incorporating this movement into your warm-up and mobility.
As you are aware, we are re-organizing the gym. Along with adding some shelves, creating space, etc, we are also putting some fresh paint on the walls. Our goal is to make CrossFit Boston Iron & Grit a place that you want as members enjoying being. More than just during your one hour workout but to hang out after and sit with friends while drinking your favorite protein shake or vita coco or an adult beverage at the end of the day.
Why is this important to us? Well, its not a secret that the more frequently you are here with us, the more what we do will become a fully integrated piece of your life. Our goal is to help lead you down the path of being “Wicked Fit For Life”. Not just for today or the next day. Not even for the next year, but for life.
What’s On Tap
This week’s programming is going to have an emphasis on interval training in the MetCon. Both Tuesday and Thursday will feature this. The movements are low skill and the objective is to work at a really high intensity and then recover in between before repeating. Monday and Wednesday will be classic CrossFit MetCons.
There will NOT be any squat days programmed in strength during the week so it will be ESSENTIAL that you get 1-2 heavy squat days in on your own either before or after class. On Saturday 10/26 the CrossFit Total is programmed so we will be testing the 1RM in the back squat, press, and deadlift.
There is no programmed skill focus. Instead we will spend a week hammering the midline assistance work.
Sunday – 10/20
1. Complete as a TEAM of 2 (1 M, 1 F)
10 minutes to find 2 rep max – Front Squat
score is sum of lifts
2. Team Chipper (Same TEAM)
For time (14 minute cap)
30 gh sit ups
30 deadlift 225/155
30 double unders
30 overhead squats 95/65
30 pull ups
Men start first, then women. Athletes can’t advance stations until station in front is clear.
Monday – 10/21
1. 4 rounds for time
9 handstand push ups
12 power cleans 155/105
15 box jumps, 24″,20″
2. Snatch – 5×2
3. Midline assistance
Tuesday – 10/22
1. 5xAMRAP 3 minutes
10 Overhead Swings, 24kg/16kg
rest 1:00, add :15 to rest each round
2. Push press – 3×5
Wednesday – 10/23
1. For time
30 OH walking lunges, 45/25
30 Push ups
30 Pull ups
Run 1 mile
30 Pull ups
30 Push ups
30 OH walking lunges, 45/25
2. Midline assistance work
Thursday – 10/24
1. 5xAMRAP 4minutes
10 Knee to elbows
10 Thruster, 75/55
rest 1:00 between rounds
2. 2 Hang power snatch + 2 Tall squat snatch – 7 sets
Friday – 10/25
1. Overhead Squat – 5×5
2. TEST – 1000m row
3. Midline assistance work
Saturday – 10/26
1. CrossFit Total
Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM
15 minutes to find 1RM of each lift
16 Oct 2013
It’s been said that Rowing Is Passion! Rowing as a sport has been exploding over the last couple of years. You’ve seen it here in our very own gym. Do you know any other CrossFit gym that has 16 ergs at its disposal? I’ve been in touch with many followers of the Renegade Rowing WOD as well as athletes and gym owners who have started their own rowing clubs. They all have found passion in the hard work, power, and grace that it takes to row. Have you thought about joining the Renegade Rowing Club? We will be starting it up again this November and training for CRASH-B’s – The Indoor Rowing World Championships held here in Boston every February.
How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?
Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles. Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for. Seeing all of you improve and find passion in rowing is what it’s all about. Please checkout and share this video and article with your friends and get in touch with me, [email protected], if you’re interested in the Renegade Rowing Club.
CrossFit Boston’s very own Renegade Rowing Team has been working hard for eight week now to learn to row together in an eight person crew shell in hopes of crushing the competition at this years Rumble on the River. Come cheer them on and check out the river!
Get outside, enjoy a walk, and even get some beer! Check out what’s in store for the Renegade Rowing Team this weekend!
Community Rowing Inc. (CRI) is set to host the fourth annual Rumble on the River, a free outdoor music and rowing festival scheduled for Sunday, September 15 from noon to 6:30 p.m. at the Harry Parker Boathouse, 20 Nonantum Rd. in Brighton.
The Renegade Rowing Team will be racing and there are many other activities to check out including live music and a VIP Beer Garden. Register for access to the Beer Garden here … Rumble on the River VIP Beer Garden Experience!
Hope to see you there!
04 Sep 2013
What are you doing to improve your Mobility?
In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish?
Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?
Here’s a glimpse of practice this week for the Renegade Rowing Team! They race at the Rumble on the River, September 15th at Community Rowing Inc. Come cheer them on!
21 Aug 2013
Just wanted to shout out to everyone that attacked it. Nice work!
On Saturday, September 14th the Renegade Rowing Team will be competing in the Rumble on the River at CRI. They will race about 3km in a time trial style head race and then dual another boat in a 500m sprint if they make the finals. If you’re thinking about trying Renegade Rowing and getting on the water, the Rumble on the River would be a great opportunity to see what we’re all about. There will be live music, food, and rowing! Come cheer on the Renegade Rowing Team!
Here are some pictures from practice this week to give you an idea of what your fellow class mates have been up to. Ask them what they’ve been learning when you see them in class!
31 Jul 2013
Who watched the team competition at the CrossFit Games last weekend? Did you see the Partner Overhead Squats and the Worm (Log) Lift? Ever wonder what it would be like to have to execute good form in a functional movement and do it at the same time as someone else?
Well now you can! Above is a video of the Renegade Rowing team performing their warm up before getting in the boat. In order to row well everyone in the boat must be moving together and doing the exact same thing at the exact same time.
The Renegade Rowing Membership at CrossFit Boston
As a Renegade Rowing Member at CrossFit Boston you’ll enjoy unlimited group classes like a normal membership. In addition you’ll also commit to improving your training through Renegade Rowing Classes, One-on-One sessions with Coach Pat, and Individualized Assessment, Goal Setting, and Feedback. Coach Pat will sit down with you every two months to review your progress, provide feedback, adjust your goals, and give you extra work to keep improving.
Renegade Rowing Classes in September!
One of the best parts of being a Renegade Rowing Member is that everyone will learn to row both in the gym and on the water!
Coach Pat will begin offering regular Renegade Rowing classes the week of September 16th. Classes will take place on Tuesday and Wednesday nights at 6:30pm. Additional days and times will be added based on demand. So, if you are interested, sign up now and get Coach Pat to add a class that works for you! Classes will be held at CrossFit Boston, Community Rowing, the track, and the stadium. Occasionally we’ll even do a Row-WOD-Row where we row from CRI to CrossFit Boston, do a workout, and then row back to CRI. Renegades can expect to get teamed up with a training parter for accountability. Renegades can also expect to see Partner WODs and Team WODs pop up regularly. It’s going to be Epic!
How do you become a Renegade Rowing Member?
Schedule a free consultation with Coach Pat. He’ll explain the Renegade Rowing methodology, discuss your goals, and assess your fitness.