Congratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend! Here is a video of her crushing her opening Deadlift at 330 lbs. She went 6 for 9 on all of her lifts with a total of 775. In the Back Squat she hit 275 and in the Bench she hit 170. After this weekends competition she is now in the top ten lifters on the RPS Leader Board. Well done committing to your training Ashley and keep up the awesome work! If you guys see her in the gym give her a pound!
For more information and results on the meet checkout revolutionpowerlifting.com
Renegade Rowing Breakfast – Sunday @10:30am!
If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks. Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past. We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February! Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year. After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!
Hope to see you all Sunday!
08 Oct 2014
Hey CFB! Great work on those rowing intervals on Tuesday. Everyone really got after it and the form is definitely coming along. Keep it up! Speaking of rowing…
Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays – CFB Halloween Party Anyone? In the Rowing World, the Head of the Charles is known to rowers as Rowing Christmas. Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world. If you can get outside today, go for a walk along the Charles River. You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day. Keep an eye out for coaching launches filled with coxswains doing the same thing from the water. The biggest regatta in the world is just over a week away. Time to get excited!
If you’re interested in checking out the Head of the Charles next weekend, October 18-19, I’ll be cheering on our very own Bob E. around 9am on Saturday morning from the Western Ave. Bridge. He’ll be racing in a single for the first time and I can’t wait to see him get after it. On sunday you can also check out the Boston College Men’s Crew Team who I’ve been training with Renegade Rowing. Either way it should be an amazing weekend with lots of fun activities, so get outside and drink it in! Here’s a spectator’s guide if you’d like more info.
Never seen the Head of the Charles Regatta before? Try the following today! Take 15 minutes today to stop. Breathe. And go for a walk. Watch some rowing. How does the boat move in relation to the body? What part of the stroke does the boat move the fastest? How’s the form look compared to your erging on Tuesday?
If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!
01 Oct 2014
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?
17 Sep 2014
Hope you’re having an awesome week of training! Here’s my second video blog on the Level II Pistol Programming. If you have any questions please post to comments or catch me in the gym.
Be sure to scale appropriately for your ability and master whatever level of the program you are on. If you don’t know you’re ability or what it means to master each movement, come find me and I’ll help you out.
Have a great end of the week!
11 Sep 2014
Hope you’re pumped up for Friday and the weekend! Here is a little video blog I put together to explain the Level I Programming for the Pistol Work you should be doing on Thursdays after class. If you have any questions or would like some help figuring out the program please get in touch and we’ll get you set up.
Have a great weekend!
03 Sep 2014
Coach Pat’s Pistol Program!
That’s right CFB! It’s September! One of my favorite months of the year. Students are back in town and everyone at the gym is looking forward to crushing some goats this fall. At least I hope you are!
Every Thursday this month I’ll be posting some extra programming for you to do before or after class to improve your pistol. As the weeks go by you’ll be able to progress through the program based on your ability in the pistol. Today’s programming is below. Give it a shot and let me know how it goes.
Set a clock for 20 minutes and work through all letters. After progressing through all letters, perform a pistol Test. How many pistols can you do? If you can do more than one, repeat all letters with more weight and a lower target. If you still can’t do a pistol, repeat all of the letters at level I. Continue this process until 20 minutes is up.
A. Over Head Squat w/ dowel or bar 3×5
B. Good Morning w/ Dowel 3×15
C. Hollow Body 3×10 3″ Hold
D. Seated Pistol on Bench 3×5
Next week I’ll reveal level two, so get after it today and be ready to work for Level 2 next week.
Post how many pistols you get today or where you’re at in regards to your pistol!
Hey CFB! Well done attacking training this week. It has been a solid Summer and I’m pumped for the Fall. Every time Labor Day rolls around I like to reflect on the fun times of Summer and set a couple of goals for the Fall. This year we saw some sick numbers in the Strength Challenge. Alex and I got to watch some ball at Fenway. CFB had the most fun out of all teams in the BSSC Softball League. People hit the beach with some muscles! And we saw a moose hiking. A MOOSE!
Last week I mentioned we’ll be breaking out a new focus on skill work outside of class in September. What skill will you fight to improve next week? That’s right, September is here!!! My goal in addition to getting 10 strict pull ups is to get a strict handstand push up. Not easy for a tall guy like me, but I’m game for some hard work. I mean what’s the point of doing something if it’s easy right?
What did you enjoy this Summer and what challenges are you looking to attack this Fall?
20 Aug 2014
Howdy CFB! How’s your training going? When’s the last time you mastered a skill? Have you done a strict Handstand Push Up or Double Under yet? Have you dreamed of doing Pistols? Well this September it’s time to make those dreams a reality! You’re coaches will be rolling out extra skill programming to be done before and/or after classes. In order to improve and continually progress we must challenge ourselves, and that means working on our goats on a consistent basis.
I’ll be helping everyone master Pistols!
Before we get going I’d like you all to read an article on why your squat may be different then someone else’s. This way we’re on the same page and can begin working on why you don’t have a pistol yet. We need to figure out your optimal stance for the squat and then consider how this might affect your setup for the pistol and what you need to improve. As you read this article you’ll discover why some people can squat narrow and some people have to squat wide. Should everyone strive to squat with their butt to their heels? You shall find out.
The Best Kept Secret Why People Have to Squat Differently! (from themovementfix.com)
After checking out this article and video, comment here with your ideal squat stance and why you think that is.
13 Aug 2014
06 Aug 2014
Congrats to all the people that performed the CrossFit Total last week and hit some new PR’s! Lot’s of hard work paying off and it’s awesome to see. Keep up the hard work and let’s keep crushing it as we head into the Fall.
As a coach I hope to continually teach you new things and give you tools to improve yourselves. Over the past week if you’ve been taking the noon class with me you may have experienced a new warmup that improves your mobility and gets you ready to move with the barbell. That warmup is a variation on the morning warmup I learned from The Movement Fix. I’ve been giving it to a number of my private training clients as well and it seems like it really helps everyone loosen up and move a lot smoother.
If you workout in the morning or don’t want to sit around all day getting tight before the evening classes, then you should give the warmup in the video above a try, every morning for the next week. Let me know how it goes. If you’re unclear about some of the movements let me know and I’ll get you fixed up.
If you’d like to see the improvement this makes be sure to test and re-test with a couple of air squats before and after.
Here’s the routine:
10 shoulder rotations
10 prayer stretches
10 crab walk rocks
10 ankle moves
10 hip rotations
10 straight leg raises
10 hip extensions
repeat on other leg
spine 10 cat camels (don’t push the ranges of motion)