Blog Archive

Home
News & Events

It is the last Fire It Up Friday of March and this incessant rain is melting away remnants of what was the WORST winter in my memories. For that I am grateful!

Today we have a classic Girl WOD with “Diane” in classes. 45 reps of 225# deadlifts and handstand push-ups! Here is a little strategy on how to approach this wonderful little gem. The deadlift load is a light/moderate weight. Choose the correct weight for this if 225# is on the heavier side, or you will miss the training effect. The reps should be able to be completed unbroken or one break within the sets. If you are dropping the bar each time from waist height, you have too much loaded. Keep a steady pace so that you can actually breathe. (Think breathing similar to what we teach when performing wallballs).

The Handstand push-ups are going to be where you will struggle unless you can perform 21 unbroken handstand push-ups. You want to have a plan going in as to how many clusters you will need to break the volume into. For example, if you 10 reps of HSPU are the most you have ever completed unbroken, then you should aim for 6/5/4/3/2 to complete the set of 21. You will probably need to reduce that down on the set of 15 to something like 4/3/3/3/2 and finally the set of 9 to 3/3/3. The most important thing is to not go to failure on any particular cluster. The primary muscle groups of the HSPU are small and when they are depleted well…

Good luck and FIRE IT UP!

SCHEDULE CHANGE

Beginning next week, on Mondays and Thursdays the Strength Club will be rolled into the 4:30pm class. Attendees should be prepared for 75-90 minutes of training as opposed to the normal 60 minutes.

Tuesdays, Wednesdays, and Fridays will continue to be CrossFit classes.

PROGRAMMING

Saturday 032815

“OPT Repeatability Test”

3 rounds, at 100% effort:

Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m

Rest 12 minutes between rounds.

Sunday 032915

“Joshie”
Complete three rounds for time of:
40/30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Monday 033015

Front squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 033115

“300FY”

Max calories in 10 minutes on the Airdyne or on the erg.

Wednesday 040115
Test: Max Strict Pull-ups

Test: Max Kipping Pull-ups

Conditioning: 5 RFT
15 Unbroken Wallball Shots, 20/14
15 Unbroken Double Unders

Thursday 040215
Strength/Skill: Ring Dips 5-5-5-5-5

Conditioning: Complete 3 rounds for max distance
Row 4 minutes

rest 3 minutes between sets

Friday 040315
Conditioning: AMRAP 20

1 Rope Climb
then perform 3 rounds of:
5 Power Snatch, 75/55
7 OH Squats, 75/55
9 Burpees

Saturday 040415
Strength/Skill: Strict Pull-up Ladder
4 sets building up to 6 reps (work in groups of 3-5 people resting only as your squad performs their reps)

Strength/Skill: Push-up Ladder
4 sets beginning with 5 reps building up to 10 reps (work in groups of 3-5 people resting only as your squad performs their reps)

Conditioning: Tabata Squats

Edward Korona Jr Usbf liked this post
15 Feb 2015

Hours: 2/16/15

By There are no tags 0 comments

Hello Everyone! 

Here are the HRs for tomorrow, Monday, 16th:

7am – 7:30pm

Classes:

12:00, 4:30, 5:30, & 6:30

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!

Hey CFB!

I hope everyone is staying warm and had a blast watching the Super Bowl on Sunday!  Now if only we could take care of this snow, right?  I just wanted to shout out to all of those athletes that participated in the Team Throwdown last weekend.  Well done pushing hard for each other and getting after it.  I was cheering you guys on as I took apart the ergs.

IMG_3541Last weekend I had the privilege to coach 13 athletes at Mt. Strength CF in Winchester as part of my Renegade Rowing Workshop.  The video review seen above was taken there and we all had a blast.  I love seeing people learn and improve.  If there is any way I can help you get better at something please let me know.

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 this survey, it would mean the world to me.
 
Renegade Rowing(it’s not just rowing ;-) 2015 Improvement Survey:
 

https://docs.google.com/forms/d/1Aj3RjFFOnl6d2iIkBRhKcDAP6Zsl_0pNY2tfMzV5gZw/viewform?usp=send_form

 
To show my thanks for filling out the above survey, I would like to invite you to a Homemade BBQ dinner at the gym on Wednesday, February 11th at 7pm in the lounge.  I will have BBQ Pulled Pork and Collard Greens for everyone.  I will outline my intentions for the future and what I can offer.
 
Everyone who fills out the survey will be entered into a Door Prize Drawing at the BBQ Dinner, so tell your friends and spread the word!
 
Any feedback helps!  Thank you for being awesome!

Hey CFB!

I hope everyone stayed warm in the Blizzard and got strong shoveling snow.  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing League last weekend.  Congratulations on an awesome race and I hope to see you guys at CRASH-B’s March 1st.  For those that missed it, above is a video review I did of Mark racing at the RRL.  If you would like to improve your rowing, running, endurance, and overall performance we will be doing the Renegade Rowing League again next Winter.

In the mean time, if you are like me and looking for something to take your game to the next level, come checkout what the Renegades will be up to in March after CRASH-B’s.  We will be picking a competition every month to train for and compete at as a community, whether it’s a 5k, obstacle course race, trail race, rowing race, in house throw down, or any fun competition we come up with.  The Renegade Training Program will involve running, rowing on the water, rowing indoors, stadiums, lifting, throwing, jumping, climbing, and all of the fun stuff you love to do while getting fitter, faster, and stronger.

Our first community meeting to review the Renegade Training Program and pick our first activity post CRASH-B’s will be held on Wednesday, February 11 @7pm in the gym lounge.  I will have paleo pulled pork and collard greens for everyone.  If you’re interested in coming please send me an email, [email protected], and let me know what races/competitions you would like to train for this year.

Have fun at the Team Throwdown this weekend!

 

Hey CFB!

Please stay home, stay warm, and stay safe today.  The Gym is closed due to this snow storm.  I’m at the gym now (6am) and already the roads are covered and slippery.  Things look to only get worse as it changes to freezing rain and sleet plus more snow.  We will re-open tomorrow morning at the usual time.

If you’re looking for a good workout, try this on for size and post your results to comments:

Complete For Time (12min Cap)

1:00 Plank Hold **(Do 2 Burpees if you break)

20 Burpees

15 Air Squats

10 Hollow Rocks

30 Burpees

10 Hollow Rocks

15 Air Squats

20 Burpees

1:00 Plank Hold**(Do 2 Burpees if you break)

 

Get after it and have fun! Let us know how you do!

 

Do

Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills.  This is one of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.

On January 31st at 1pm, Mt. Strength CrossFit in Winchester, MA will be hosting a two-hour Renegade Rowing Workshop.  Head Coach Patrick Larcom will be at Mt. Strength CrossFit to give everyone the knowledge they need to improve their rowing and performance in competition.

Checkout some highlights of what you’ll be learning above and don’t forget to register below!

Register Here!

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.

How’s it going CFB!  

What do you think of the new space?  Have you found us at 100 Holton St, Brighton, MA?  Our new space is located around the back of the building at the Southwest corner.  If you need any help finding it or you have any questions please shoot me an email – [email protected] and I’ll do my best to help you out.

Renegade Rowing Club Practice

Renegade Rowing Club Practice

I wanted to use this post to draw attention to one of the programs you have at your finger tips.  You may have seen a big group of people rowing together on Tuesday mornings at 6am and Wednesday evenings at 6pm.  They are part of the Renegade Rowing Club and they’re all training to improve their rowing form, efficiency, power, and endurance.  Many of them are also training for the CRASH-B’s which take place March 1st at Boston University’s Agganis Arena.  The CRASH-B’s are the World Indoor Rowing Championships and anyone can compete.

If you’d like to get better at rowing and improve your power and endurance you should consider joining us.  The Renegade Rowing Club is $47 per month and I’ll team you up with training partners that will hold you accountable.  Send me an email at [email protected] and I’ll get you setup!

If you’re thinking about CRASH-B’s or would like to get a taste of competition before registering, join us at our last Renegade Rowing League 2k Race on January 24th.  You can sign up here!

If the above options don’t work for you I’d still love to help you out.  Above is a video review I did of Shadi’s rowing during the last Renegade Rowing League in December.  If you’d like more info/help/workouts for rowing, be sure to check out my daily blog at:

RenegadeRowing.com/Blog

The video above is a review that I put together to help Shadi 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]

Today’s topic relates to how you sit on the erg.  Are you sitting on the back of the seat or the front of the seat?  Are you balanced on the back of your tail bones or the front?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

06 Jan 2015

New year, NEW YOU!

By There are no tags 0 comments

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


1 2 3 4 10