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?
28 Oct 2013
Hey guys! I hope you are all recovered from your Halloween weekend. I mean that’s partially why we train right?… To enjoy our down time…
Anywho… looking at Neal’s post on Friday, it looks like this week is going to be(slightly) soul-crushing. Today’s… don’t even get me started. I’m going to do it, but I can think of other things I’d like to be doing… like anything I’m good at. Haha. But today’s is exactly what I need to do to get better. We’ve all got to remember to work on those things we don’t like to do or aren’t good at (Goats).
That includes those of you who are involved in the Fran Challenge! There are only two movements that you have to get better at… Thrusters and Pull-ups. If you attended the pull-up seminar, you know what you need to be working on to get better. If you weren’t there, what are you doing to get better? When was the last time you worked on them? Every day is another opportunity to be getting better at your weakness. Today’s WOD will help you get more efficient at your Front squats and thus your Thrusters.
That’s all for now.
Oh yeah, and GO SOX!!!!!!
25 Oct 2013
FIRE IT UP! FIRE IT UP!
Great week everyone! The interval training this week was tough, but you all gutted it out and performed well. We need to keep building that engine. Which WOD was your favorite? Which was your least favorite? Post it up to comments.
A Little Motivation
I would like to introduce you to Elon. In these pictures Elon is performing “Fran”. I have been coaching Elon for 3 weeks now 2-3 sessions individually. In this very short time he has already seen dramatic improvements: 48% increase in his upper body strength (shoulder press) and 52% increase in his rowing capacity (500 m split).
Though our training environment is very new to him, he comes in ready to work each and every session. He has begun to embody what it means to be “Wicked Fit For Life”.
His “Fran” time? 7:03. Way to go Elon!
What’s On Tap!
Sunday – 10/27
1. Teams of two
10 minutes to find a max squat clean for the day
Score is the sum of each
2. Same Team of Two
“Death by Pull-ups”
With a continuously running clock. Athlete one performs 1 pull-up followed by the second athlete for the first minute. On the second minute, athlete 1 performs 2 pull-ups followed by athlete 2. This continues as long as both athletes can perform the number of reps within the corresponding minute.
3. For time
6 x 500m Relay Run (each athlete performs 3 x500m alternating)
Monday – 10/28
1. EMOM 15
2 TnGo Squat clean 225/155
2. AMRAP 7
10 Deadlift, 135/95
10 Shoulder to overhead, 135/95
10 Toe 2 Bar
Tuesday – 10/29
1. Complete reps of 21-15-9 for time
DB Snatch (alternating each time), 55/35
2. Weighted pull-ups
Wednesday – 10/30
1. Front Squat – 3×8
Beg/Int – straight sets
Adv – ascending
2. AMRAP 20
15 Wallball shots, 20/14
15 GH sit ups
Thursday – 10/31 (Costume day)
1. For time
100 double unders
15 Power snatch, 115/75
80 double unders
20 Power snatch, 95/65
60 double unders
25 Power snatch, 75/55
40 double unders
2. Jerk – 7×1
Friday – 11/1
1. Run 800m – max effort
2. Row 2000m – max effort
3. Weighted dips
Saturday – 11/2
Gym Closed for CrossFit Level 1 Certification
Reebok CrossFit ONE is making final preparations to welcome The Barbells For Boob’s PINK BRA TOUR on November 2nd. This is a fantastic opportunity for CF Boston to gather with the local CrossFit community for an amazing cause.
WHEN: November 2nd , 9am – 1pm (yes, we added an hour!)
WHERE: Reebok CrossFit ONE (1895 J.W. Foster Blvd, Canton, MA)
WHO: All CrossFit owners, coaches, members, kids, friends, and all loved ones!
WHAT: In addition to setting a Grace PR, participants can:
· Meet, greet and thank the Barbells for Boobs team as they wind up their cross country tour!
· Shop for Reebok CrossFit gear, including official Barbells for Boobs™ apparel!
· Be entered into a raffle for a $250 outfitting in Reebok CrossFit gear!
· Enjoy lunch with Paleo Power Meals – they’ll be serving fresh paleo friendly meals on site!
· Cheer on your kids as they compete in a “Burpee Grace” heat at 11:30am!
· Bid on some fantastic silent auction prizes and more!
A portion of all proceeds will benefit the Barbells for Boobs cause and help saves lives through the early detection of breast cancer regardless of one’s age, gender, or ability to pay! One last exciting announcement – the affiliate with the most members competing in the Grace WOD will win $1,000 in Reebok CrossFit gear. We hope CF Boston has a HUGE showing!
Grace heats will begin running at 9:30am and every 10mins after. Anyone interested in throwing down is welcome join us — RX or scaled. Individuals and teams can reserve their heat times at the event starting at 8am.
Those interested in signing up to become a fundraiser should follow the link below. Those raising $80 or more will receive an official Barbells For Boob’s Pink Bra Tour t-shirt!
LINK TO FUNDRAISING WEBSITE – http://fundraise.barbellsforboobs.org/canton/events/pink-bra-tour-stop-11/e26744
Sunday – 11/3
Gym Closed for CrossFit Level 1 Certification
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.
Good Morning CrossFit Boston!
Just wanted to give a shout out to the 6am and 7am classes! Well done keeping your brace and not letting those backs round out. A good cue we used this morning that helped people focus on keeping everything locked in was “Push the Floor Away!” Rather than imagining you’re pulling a bar off the floor, think of it as pushing the Earth down through your heels. Today’s WOD is all about pushing!
Last but not least I’d like to call out Elizabeth from the 6am class. She crushed it today. In the beginning rounds she was only able to link together 5 unbroken double unders. In workouts like this you have an opportunity to get lots of quality reps in and commit to learning double unders. Elizabeth flipped the switch. Rather than sticking with single, double, single for the whole workout, she committed to linking doubles together. By the end of the WOD she hit 14 doubles unbroken, a personal record. Today is your day for double unders. Commit to linking them and finding them mid-WOD under fatigue. Get ‘em!
Have a great day CFB!
25 Sep 2013
Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes. In the mornings I coach athletes from CrossFit Boston and Boston College Men’s Crew in the gym. In the afternoon I coach high school athletes from Wayland-Weston Crew. The biggest thing all three teams need to improve their performance is mobility. Today is a good day to focus on improving your mobility. Let’s get after it!
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? Tight hips/hamstrings at Bodies Over?
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?
Last but definitely not least, the video at the top of the page is something I put together to inspire the families and firefighters still recovering from one of the deadliest blazes in Houston’s history. Tito, Hannah, and I attacked the “Iron Bill” Inspire WOD last Saturday. Who have you inspired lately?
18 Sep 2013
Every day you go to work there is a team of people you work with. Every 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.
Fall 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 to a third place finish at the Rumble on the River last Sunday. If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!