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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!

Mobilize!

RRC getting after some Hamstring Mobility

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?

RRT13 RoR Boat Pic

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.  

 

RRT13 RoR Team pics

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!

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!

Rumble on the River 2013

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!

-Coach Pat

When training with constantly varied, functional movements, performed at high intensity the focus is to build general physical preparedness.  The pyramid model of training has a base made of nutrition that supports metabolic conditioning, gymnastics, weightlifting, and a peak of sport.  So if the ultimate goal of our training is to compete in a sport and do so with super health and elite fitness, how do you work sport specific training into your daily/weekly routine?

This Fall a collegiate crew team, the renegade rowing team, and myself will be building their work capacity and general fitness on a regular basis throughout the week along with sport specific training.  In the sport of rowing it definitely helps to have as much water time as possible to become efficient at moving the boat.  One downfall of spending every hour in a boat can be a decrease in strength, power, and overall fitness.  How do we get enough time in the boat and still maintain our power and fitness?

This week I’ve combined the two – 1. Rowing on the Water with 2. Metabolic Conditioning and Strength Work in the gym.  I’m testing my new programming that we’ll be using this fall.  For a two-hour practice we’ll row for 15 minutes, run a mile to the gym, do a 45 minute session at CrossFit Boston, run a mile back to the boat, and then row back to the dock for another 15-20 minutes.

Having just experienced this, I’m very excited to bring this Renegade Rowing programming to more rowers.  It allows for a sport specific warmup and cool down while mixing in an endurance aspect with the running and overall amount of work done in a two-hour practice.  The workout in the gym allows us to focus on building strength and power.  The best part is that with the right focus this work can be used for skill transfer to rowing.  While it’s not sport specific work, there are aspects that can reinforce the sport specific skills needed when we get back in the boat at the end of practice.

The absolute best part though is the Fun!  A two-hour practice of competition and fun, both on the water and in the gym.  I Can’t wait to see the results at the Head of the Charles in October.

Please share your thoughts and methods for combining sport specific training with general physical preparedness.

If you’d like to join in and train Renegade Rowing style this fall, please get in touch with me … [email protected]

The Renegade Rowing Team is training for the Rumble on the River September 14th at CRI!

The Renegade Rowing Team is training for the Rumble on the River, September 14th at CRI!

An easy goal to kick-start a training cycle and get yourself motivated is picking an event to compete in.  As we come to the end of Summer and Fall picks up there are tons of fun competitions to look forward to.  Earlier this year I committed to running a half-marathon in Newport, RI in October.  This week I found out that I received a singles bid to row at the Head of the Charles in October.  Next weekend I’ll be heading up to CrossFit North Shore with CrossFit Boston for a little throwdown action.  Long story short, I have a lot of fun training to look forward to in the coming months.

What are you training for in the next couple of months?

 Who are you training with?  Challenge a training partner to compete with you.  Share what competitions you’re training for to comments!

25 Jul 2013

COULD YOU ROW A HALF-MARATHON?

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Top CrossFit Athletes from around the world kicked off the second workout of the CrossFit Games yesterday by rowing a half-marathon.  That’s 21,097 meters for time!  But it wasn’t just a Half-Marathon, they had to decide if they wanted to row an all out 2k in the beginning, which counted as another workout for the standings.  It took many athletes around an hour and a half to get through it with the top finishers coming in at 1:18 for the men and 1:27 for the women.

CrossFit Boston has a solid group of athletes beginning their rowing career and perhaps one day they’ll tackle a half-marathon themselves.  Tuesday and Wednesday the Renegade Rowing Team had its first practice of the season at Community Rowing Inc. on the Charles River.  They learned how to carry a boat, setup the oars, and row in a barge.  They also tackled a couple of solid workouts including tabata squats and a metcon involving a 400m run, air squats, and push ups.  If you see a Renegade Rower in your class ask them about their experience and what they would hold for a Half-Marthon.

What 500m Split would you hold for 21,097 meters in a row? 1:50, 1:55, 2:05, 2:10?

Hit us back with your thoughts in comments and like this post if you want to try a Renegade Rowing Class!

Thor showing the team what's up!

Thor showing the team what’s up!

Top CrossFit Athletes from around the world kicked off the second workout of the CrossFit Games yesterday by rowing a half-marathon.  That’s 21,097 meters for time!  But it wasn’t just a Half-Marathon, they had to decide if they wanted to row an all out 2k in the beginning, which counted as another workout for the standings.  It took many athletes around an hour and a half to get through it with the top finishers coming in at 1:18 for the men and 1:27 for the women.

CrossFit Boston has a solid group of athletes beginning their rowing career and perhaps one day they’ll tackle a half-marathon themselves.  Tuesday and Wednesday the Renegade Rowing Team had its first practice of the season at Community Rowing Inc. on the Charles River.  They learned how to carry a boat, setup the oars, and row in a barge.  They also tackled a couple of solid workouts including tabata squats and a metcon involving a 400m run, air squats, and push ups.  If you see a Renegade Rower in your class ask them about their experience and what they would hold for a Half-Marthon.

What 500m Split would you hold for 21,097 meters in a row? 1:50, 1:55, 2:05, 2:10?

Hit us back with your thoughts in comments and like this post if you want to try a Renegade Rowing Class!

RR HOCR UVM Men Alumni

My thoughts on what it means to compete are at the bottom of this post.  Please share your own thoughts to comments and Facebook.  Before you get there, checkout an opportunity to compete with a team from the gym.

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The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other members outside of the gym.  The Renegade Rowing Team will Rumble-Renegade Rowers Startpractice for eight weeks from 6:30 − 8pm on Tuesday and Wednesday nights at Community Rowing.  The program will run from July 23rd to September 15th.  Our goal is to learn to row in eights on the water and become competitive enough to race.  Each member of the Renegade Rowing Team will be expected to set goals both as individuals and as a team.  Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s.  Learn to row, race with your fellow crew-mates, and Compete!

Tryouts and an Info Session will be held July 19th at 6:30pm at CrossFit Boston.  Compete in our weekly throwdown series and see if you have what it takes to be on the Renegade Rowing Team.  Click here to Sign Up!

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Competition is the basis for all sport.  People play sports because they’re fun.  Sports are fun because every participant is given a chance to compete.  It’s not the outcome or the opponent that matters.  People enjoy competing because they’re given an opportunity to test themselves and their abilities in order to experience the thrill of an improvement toward a goal.  Competition can be both individual and team oriented.   By incorporating competition into everyday practice, Renegade Rowing allows us to track progress toward our goals, but more importantly to have fun and experience the journey.

Pat UVM CrewIn order to compete, athletes must develop mental toughness.  Firsthand athletes are developed through competition when they harness the power of the mind.  Our thoughts affect our feelings and our feelings affect our actions.  Anyone can develop an ability to do work with regards to fitness and rowing, but when work capacity is combined with mental toughness, athletes can control their actions and reach their goals.  Mental toughness is an athlete’s ability to commit to competition with a belief in oneself, to have a positive focus on the things they can control, and to embrace challenge as an opportunity for learning and self-improvement.

While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as CFRowing Trainer Courseindividuals, but the opportunity to push ourselves against others will only make us better.  I’m a competitive guy and I like being pushed and challenged and testing my abilities against others.  There’s honesty in giving it all you have against others, especially knowing they’re doing the same.

Rowing is an Olympic Sport that elite athletes train for year round.  Some athletes may only compete 5 to 6 times per year and of those competitions they might only peak for one race.  Most other sports have seasons filled with games allowing for learning and development during competition.  Renegade Rowing incorporates daily competition so that athletes have the same opportunities that other sports have.  Renegade athletes will have the confidence needed to perform on race day.  By providing many opportunities to experience race day competition in practice, athletes will have a wealth of experiences to draw from when race day arrives.

In your own words, what does it mean to compete?  Please share…

14 Jun 2013

FIRE IT UP FRIDAY!

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The Man In The Glass

Peter “Dale” Winbrow Sr

 

When you get what you want in your struggle for self

And the world makes you king for a day,

Just go to the mirror and look at yourself

And see what that man has to say.

 

For it isn’t your father or mother or wife

Whose judgment upon you must pass.

The fellow whose verdict counts most in you life

Is the one staring back from the glass.

 

You may be like Jack Horner and chisel a plum

And think you’re a wonderful guy.

But the man in the glass says you’re only a bum

If you can’t look him straight in the eye.

 

He’s the fellow to please-never mind all the rest,

For he’s with you clear to the end.

And you’ve passed your most dangerous, difficult test

If the man in the glass is your friend.

 

You may fool the whole world down the pathway of years

And get pats on the back as you pass.

But your final reward will be heartache and tears

If you’ve cheated the man in the glass.

 

At the end of each day, it is up to you.  You  determine if you get better, stay the same, or regressed.  You know the truth.  Did you  give everything you had in this one chapter of your life?  Or, did you cheat yourself out of opportunity?  Don’t be a loser and waste any opportunity for progress.

FIRE IT UP!

Tonight we have the Throwdown at 7:30 pm followed by Friday Night Lights (movie night and social time for members).  Everyone from the community is welcome to attend and if you wish to bring a friend along too that is awesome as well.  There will be some adult beverages available but feel free to bring any food or drink that you would like as well.

What’s On Tap

In breaking precedent, here is the upcoming programming for the next 7 days (WARNING, IF YOU DON’T LIKE KNOWING WHAT THE DAILY WOD IS THEN STOP READING THIS NOW):

Saturday
SWOD – Back Squat – 40%/5,  50%/5,  60%/5,  70%/max reps  and then back down

WOD 2 (Interval Training) – 10x200m sprint (rest 1 minute between efforts)

Sunday
WOD – Complete reps of 21-15-9 for time
225#/155# Deadlift
Ring Dips

SKILLWOD – 1a. Pull-ups (AHAP) – 6×3
1b. Handstand Push-ups – 6×3

perform mobility work between each superset

Monday
BBWOD – EMOM15: 3 touch and go Cleans @ 70%

WOD – 5 rounds for time
Row 250m
20 Burpees

Tuesday
WOD 1 – 5 x 400m (rest 2:00 minutes between sets)

WOD 2 – Complete 3 rounds of:

Pull-ups
Box jumps, 24″/20″
Sit-ups
OH KB swings, 24kg/16kg
Push-ups

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Wednesday
SWOD – Push Press – 40%/5,  50%/5,  60%/5,  70%/max reps and then back down

WOD – For time
100 Double unders

3 rounds of:
5 Push jerks, 155#/115#
15 Knee to elbows

100 Double unders

Thursday
SWOD – Front Squat – 40%/5,  50%/5,  60%/5,  70%/max reps and then back down

WOD – AMRAP20
Run 500m
20 Front Squat, 135#/95#
200m Overhead Weight carry, 45#/25#

Friday
WOD – “Baseline” – For time
500m Row
40 Air squats
30 Sit-ups
20 Push-ups
10 Pull-ups

SKILLWOD – 1a. 2 rope ascents + descents x 10
1b. Pistols 10 x 3 each leg

Saturday
WOD – Complete 3 rounds as fast as possible
20 Calorie Row
20 Burpees

rest 3 minutes

Complete 3 rounds as fast as possible
20 Box jumps, 30″/24″
20 OH KB Swings, 32kg/24kg

rest 3 minutes

Complete 3 rounds as fast as possible
20 Calories on Air Dyne
20 Overhead walking lunges, 45#/25#

UKNOWN & UNKNOWABLE
Why am I revealing the next weeks programming?   I want to allow you all to plan your week better so that you can be maximizing your progress.  If you have a deadline at work and you’re not going to make it in on Thursday, I want you to know that we will be hitting the front squat so you can be sure to train the lift on your own and not miss the cycle.  We allow open gym use for strength work, skill work, and to make up the daily programming when you cannot make it in for the class.

See you in the box!

Dedicated to Your Fitness!
Neal

 

 

 


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