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06 Mar 2015

It’s Time to Say Goodbye

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It’s time to say goodbye to the excuses of why you can’t achieve more.
It’s time to say goodbye to those “friends” that hold you down.
It’s time to say goodbye to the habits that contribute to you being a lesser you.

Train. Eat. Sleep. Repeat.

It’s not complicated, but it’s not easy either. A while back I posted an article about discipline. Discipline is doing the right things daily. It’s doing the common uncommonly well. It’s not very sexy. 

I am not suggesting your life should consist solely of waking up, coming to CFB, going to work, eating, and then home to bed. That would be a boring life indeed and we all have commitments. What I am suggesting is leading a life that is more minimal. Discard the excess or trim the fat of what gets in the way of you becoming a better version of you.

Dedicated to YOUR Fitness!
~Neal

Evan, Shannon, and Tom rocked out to a new 1RM PR in the Clean.

Evan, Shannon, and Tom rocked out to a new 1RM PR in the Clean.

CrossFit Games Open 15.2

Tonight at 6:30pm is week 2 of the CF Games Open workouts. All are invited to come and participate or watch. If you are participating please plan to arrive no later than 5:45 to begin prepping for a 6:30pm start.

Some have asked why we are only running the Open workouts during one class and not in the regular programming. The reason is that many of our members are uninitiated during the Open and we want to provide as great of an environment for those that are initiated to compete in. The weekly 6:30pm slot on Fridays is the stage to shine on and have it be more of an event rather than just another class.

Week 2 March Programming

Here is the next week of programming. See you in class!

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

SUNDAY 3/8/15

“Partner Filthy Fifty”

For time, partition any way, partners must use same weights/boxes:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 OH kettlebell swings, 1.5/1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

MONDAY 3/9/15

Row 5000 K

TUESDAY 3/10/15

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

WEDNESDAY 3/11/15

For time:
 
21-15-9
Squat cleans 135/95
Push-ups

THURSDAY 3/12/15

1. For time: 10-9-8-7-6-5-4-3-2-1

Burpees

75/55 Shoulder to overhead

2. Clean and Jerk 1-1-1-1-1-1-1 reps

FRIDAY 3/13/15

1. Shoulder Press: Work up to a heavy set of five

2. Five rounds for time of:

15 Unbroken Wall Ball Shots

15 GHD sit-ups

SATURDAY 3/14/15

Five rounds for time of:

115/75 pound Push-jerk, 15 reps

15 L pull-ups

How’s it going CFB?

Today we’re taking a look at Kevin mid race. This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to [email protected]

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Monday morning at 6am and Wednesday evening at 6pm.  There will be new days and times starting in March, so keep an eye out. Everyone is welcome, just let me know via email – [email protected], and I can get you the details on how to get started and join the group. Share your thoughts to comments and get fired up for CRASH-B 2015!

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!
15 Jan 2015

FIRE IT UP! 011615

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The weekend is upon us. It’s Friday baby and time to Fire It Up! Tonight will be our Town Hall Meeting. I am looking forward to seeing everyone that is able to make it and answer questions you have. But that is for later.

Big week! We worked up to a few 3RM’s and 5RM’s, a little thing called the “Beep Test.” Now these are not necessarily going to be personal bests but because you all sweat F*ckin’ Liquid Awesome I know that many did indeed hit new personal records. Who hit it? Who was able to ring the bell? Don’t be shy, this is your time to say look at me instead of saving it for the dreaded beast known as Facebook! HA!

Speaking of Liquid Awesome…watch this video of Matt E from the 6am class on Wednesday. He hit 8 full rounds of the “Beep Test”. It was quite fun to watch that level of performance.

IMG_2931

INDOMITABLE – impossible to subdue or defeat. Unconquerable. Unbeatable. Unstoppable.

“Unstoppable” (Nov, 2010) Essay By Lisbeth Darsh Live Like That

You can beat me. But not defeat me.

I will dial myself in. I will focus.

You can run faster than me. But you cannot run truer.

I will learn to sprint. And to slow my pace for recovery.

You can post higher PR numbers than me on every whiteboard that exists in this world. But your weights really only mean something to you, not to me. You can lift more than me. In rubber or iron. Today. 

But not in life. I am my own yardstick.

I will breathe deep and take this burden from the ground to my shoulders. And then over my head. But I will put it back down and walk away from it. It does not own me.

Although we pen our efforts for everyone to see, I was never competing with you to begin with. I am trying to be a better version of me, every single workout and every single day. You only help me to get there. Thank you. I hope my efforts drive you harder too.

But make no mistake, you can never defeat me.

It’s simply not possible.

I am unstoppable

 

photo 2-2 photo 1-2

 

 

 

 

 

 

I LOVE this essay by Lisbeth. This should be your thoughts each and every time you walk through the doors. I believe in it so much that I had shirts made. I am going to get it put on the wall in the gym. I want it to be a daily reminder to those that need it.

A very small quantity is available for purchase at $25 per shirt. We have XS – XL. Let me know if you would like one for your closet.

Renegade Rowing TeamHowdy CFB!  Hope you guys have been staying warm and having fun in the new space.  I know the Olympic Lifters are pumped and ready to go for their meet this weekend.  I’ll be competing for the first time and I’m excited to put all of our hard work to the test.  Speaking of the Olympic Lifters, who’s pushing you right now?  Are you ready for the Whole Life Challenge?  Have you registered and are you coming to the benchmark workout this Saturday at 8am?  Do you have a team or group of people that is going to hold you accountable and help you improve?

Every day you go to work there is a team of people you work with.  RRT13 RoR Team picsEvery day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.  That’s why I’m doing the Whole Life Challenge and I would love to see you join us.

2015 is here.  Set a goal, whether it’s a competition or a benchmark, and let’s get after it.  Here is a little video of the Renegade Rowing Team.  After 8 weeks of training, they learned to row together and push themselves at the Rumble on the River.  If you’d like to attack your goals and have an awesome team to help you get there, come check out the Whole Life Challenge at the gym this Saturday at 8am.  Be sure to register and join the CrossFit Boston Team before hand!  Click here to sign up and make it happen.

09 Jan 2015

010915 – FIRE IT UP!

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Today marks the first full week of being in the new space. It’s definitely coming together as we make adjustments to what works best in the configuration. I appreciate everyone’s patience as it is a work in progress. We have some great plans for some adjustments that will take the space to the next level!

FIRE IT UP!

It is Fire It Up Friday! It’s 2015! What are you working on this year? Where can you dial in to get a little bit better? Coach Divine of Unbeatable Mind has a saying that, “Everyday give 100% to becoming 1% better.” Think about that. If you got 1% better each day, what would that look like in three months? A year? Two years?

That being said, Jason “Sager Juice” has rocked out two huge PR’s this week and has been ringing the PR Bell like a boss! Who else has been able to rock the Bell? Post it up to comments.

LIVE LIKE THAT

I would like to highly recommend Live Like That by Lisbeth Darsh. I have Lisbeth since 2006 when she first got into CrossFit and became an affiliate owner in Watertown, CT. Her professional career was first as a writer, which shined through in her many blog posts, Words With Lisbeth. Lisbeth soon moved on from being a gym owner and relocated to Santa Cruz, CA working for CrossFit HQ until last fall.

She next began compiling all of essays and was seeking funding. I am proud to say that, through Kickstarter, I was one of those contributors that helped her publish her first book. I received my copies yesterday in the mail and I have had difficulty putting it down. Allow me to share this one essay with you. It happens to be the very first one from the book.

The Light Up Ahead

I am never convinced that anything I write is more helpful or useful or beautiful than Bruce Springsteen’s simple, “Hold on brother, there’s a light up ahead.”

That’s what we want, isn’t it? Someone to tell us to hang on, to endure, to persevere. That there is a relief coming from whatever battle we have suddenly found ourselves in the midst of, or a break from whatever sadness has wrapped its cloak around us. That somewhere, somehow, life is going to improve in the future.

Or maybe it’s just me. But I want it.

And I think you do too. That’s why you’re reading right now. And that’s why I write it: I need to hear it, again and again and again. It seems every single one of my notebooks over the years has this entry in it: “Hold On.”

Life gets dark sometimes. We lose jobs, we lose friends, we lose loved ones forever. We come in last place, again and again. It’s easy to get angry, sad, to get bitter. Go ahead, get mad…for a little while.

But then, if we are smart, we pick ourselves up and we get better. Because it’s just life, after all — the grand mark that’s been going on since humans first started walking the Earth.

You aren’t the first one ever to lose. And you won’t be the last.

The good news? Hold on brother, there’s a light up ahead.

“If we live long enough in this world, we will have our hearts broken. Do they heal? Well, maybe not fully, completely, ever. But in the cracked and broken pieces, that’s where the light shines through. We walk in the world forever after with more depth, more sensitivity, more compassion. Our love affair with the world begins with a broken heart.” Marilyn Sewell

When I first read this essay, I was floored with how powerful it is. It is remarkable. Read it again. Pass it along to a friend. Who knows when he or she will really need it and it will help them get to the light up ahead.

~Neal

06 Jan 2015

New year, NEW YOU!

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Hello Friends!

I am excited to announce that I will be providing Weekend Workshops, starting this Feb! Date, time, and cost will be posted soon! A quick description: it will be 3 – 4 hours depending on the head count. We will be practicing techniques, forms, and balance/stability on many exercises, including Olympic lifting, Gymnastics, and endurance. We will be performing drills for the movement, as well as mobility poses for every exercise. You absolutely WILL be doing a couple WODs during this workshop, come on now, its Coach Jen…don’t forget there will always be a surprise, well maybe…… :)

Lets start this year off being MINDFUL, aware of your body, your mind, and soul.

This is not easy to do, but it can absolutely be DONE! Practice brings perfection, and the greatest part of Mobility isn’t just physical awareness. Connecting with you body in a positive way will give you time, and experience to enjoy life in a different light. So, start this year with an effort of forcing yourself to commit to Mobility.

Challenge yourself to plan your week and attend as many classes as possible, and go to every mobility workshop. What I want EVERYONE to do is be truly willing to do this challenge. Write down what you feel within your body and mind the first class that you take. Then a month later, write down how you feel, where you feel differences, and what you need to continue working on. IF you are doing the Whole Life Challenge, combine it with the Mobility. Write down what you feel at the start of the Whole Life Challenge, about food intake, works outs, and mobility.

IF you have ANY questions PLEASE email me: [email protected]

Obstacles and trials are not a reason to give up, but challenge to improve ourselves. Our pain is not an excuse to back out, but an inspiration to move on.

“If you persistently seek validation from others, you will inadvertently invalidate your own self-worth.” -Dodinsky

NEW YEAR, NEW YOU!

Love, Peace, Happiness -

Coach Jen

It’s that time of year CFB!  The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow.  Are you prepared?  Did you get your shopping in early and get the gifts you want to give?  Did you register and train for the Renegade Rowing League?  Do you have the tools necessary to deal with all of the snow this year?  If you answered yes to these questions you’re prepared and ready to have some fun.  It’s a good feeling that instills confidence and excitement rather than doubt and worry.

Now, how do you want to feel after next week?  Do you want to have doubts and feel worried?  At that point you’ll be looking at the New Year and deciding on what Resolution to make and work toward.  Setting a goal for yourself and trying to be a better person is not easy.  You have to make changes and improve your habits and have a team to support you.  We all want to improve and be the person we see inside of our heads.  If you’re not prepared to start making those changes it will be a lot harder to accomplish.  Luckily you have a great community and team of coaches ready to help you.

In order to be prepared for the New Year and start living the life you want to live, I’d like you to sign up for the Whole Life Challenge with me.  I’ll be participating and challenging myself to live a better life and I’d like you to support me, just as I’ll be supporting you.  Let’s do it together and Get Awesome!  All you have to do is be prepared and sign up now!

Starting on January 17 and ending on March 14, we’ll work to better our health together.

The Whole Life Challenge is simply an opportunity to “try on” a better version of your health and fitness. As a team, we can earn points and lose points (hopefully we’ll earn more than we lose). And the prize is … Well, it’s who you are on March 14.  Get prepared now and sign up so that  you will be mentally ready to commit wholeheartedly when Jan 17 rolls around. 

I want you on the CrossFit Boston team. I want to bring our power in numbers. Together, I want to make all our possibilities real. Register early for the CFB team HERE to take advantage of the special rates and to lock in your commitment to your future healthier, stronger self.

If you’ve never participated in the WLC, check out this VIDEO.

Please reach out  to me or your coach if you have any questions! I hope you will join us on January 17th!

The Ladies throwing down at the First RRL in November!

The Ladies throwing down at the First RRL in November!

Other Important Info!!!

The Renegade Rowing League (think awesome indoor rowing race with fun people, mobility tools to demo, and a holiday potluck afterwards) is this Saturday at 8am!  Please sign-up here if you plan on having fun and throwing down with us!

Gym Hours for Next Week:

Monday, 12/22 – Regular Hours

Tuesday, 12/23 – Regular Hours

Wednesday, 12/24 – Closed

Thursday, 12/25 – Closed

Friday, 12/26 – 5pm Class Only

Saturday, 12/27 – Regular Hours

Sunday, 12/28 – Regular Hours

 

Renegade Rowing Club getting ready to Race!  Will you join them?

Renegade Rowing Club getting ready to Race! Will you join them?

Hey CFB!

Awesome work attacking the training this week.  It was great seeing everyone at the Holiday Party and then getting after it again on Monday.  I love our community and I love seeing all the hard work.  Keep getting after it.  We’re going to ring in the New Year Strong!

Speaking of the Holidays, I wanted to thank everyone for donating a toy to the Operation Homefront Toy Drive Box at the entrance to the gym.  There were 5 toys in there by the end of classes on Saturday and I enjoyed every single one of the 50 burpees that I did.  The best part is that we now have over 10 toys in the box ready to go to Military Families in the Boston Area.  Keep them coming!  We have until the end of the weekend to fill the box and show our support for the hard working families of our Armed Forces!

Renegade Rowing League 2!

Saturday, December 20th @8am

2,000m Race – Head to Head- aka: 7min of Glory!

Register Here!

That’s right, if you’re looking for some fun competition and you want to find some glory then sign up for the second race of this Winter’s Renegade Rowing League.  We’ll have athletes from other gyms and schools coming by the gym to throw down and fight for Personal Records at the 2,000m distance.  It’ll be the perfect lead into the Holiday week.  Have some fun working hard with the Renegades!

If you have any questions just ask one of the Renegade Rowing Club members at the gym.  They will tell you all about it!

Have a great weekend CFB!

Hey CFB!  I hope you had an amazing Thanksgiving and you’re fired up for getting strong this month!  In the spirit of getting stronger individually and as a community, this month I’m hosting a Toy Drive!  What better way to improve ourselves and our community than to show our support for others, especially those serving our country.  Checkout the details below and show your support by donating a toy at class this Saturday or at the CFB Holiday Party Saturday night!

For every unwrapped toy that gets donated and placed in our toy drive box at the front of the gym by the end of classes on Saturday (11:59am), I will do 10 Burpees.  10 Toys = 100 Burpees.  20 Toys = 200 Burpees.  I made you guys do a lot of burpees in the programming last month, so here is your chance to return the favor and show our support!

If you can’t donate your toy by Saturday at 11:59am, no worries.  Please bring your toys to the Holiday Party at Daedalus in Harvard Square from 6pm – 9pm and I’ll bring them back to the gym for you.

Overview:

Benefitting: Operation Homefront
Powered by: CrossFit Boston and Team Dangerous

Team Dangerous (“TD”) is proud to organize the second annual Toy Drive providing toys to the children of military families during the holiday season. TD is partnering with Operation Homefront to help distribute these toys. Operation Homefront is a charitable organization who provides emergency financial and other assistance to military families and wounded warriors. The toy drive gives the fitness community the opportunity to show the world the true meaning of the word community by coming together as one and provide support to the true unsung heroes of this great nation, our military families.

The 2014 Toy Drive dates will run from approximately November 23rd through December 14th when the toys will be distributed to all the well deserving military families.

Goals for 2014:

    • Donation box placement in 35+ locations

    • Locations: Miami, NYC, Long Island NY, CT, NJ, Boston

    • Donations of 900+ Toys

    • Direct reach to 8,500 individuals

Operation Homefront

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