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Hey CFB!

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!

Coach Pat

Howdy CFB!

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!

Coach Pat

Hey CFB!vijayback

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:

upper
10 shoulder rotations
10 prayer stretches
10 crab walk rocks

lower
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)

Here’s the RRT on Monday finding some rhythm in the Quad…

 

Do you have what it takes to Race?

 

RRT Boat PressHave you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

 

Then you should tryout for the Renegade Rowing Team.

 

We’ll be training twice a week starting mid July and racing in September.  More details are on their way.

 

Comment if you’re ready!  Tryouts in July!

Chrissy Lewis Summers liked this post

That’s right, it’s finally warm and nice outside and we’re doing an all out 1k row in the gym!  So, what are you going to do in preparation and during the 1k to get through it and back outside?  Here is a solid warmup and 3 skills to get you ready and give you something to focus on when that voice inside your head tries to tell you to stop.

 

Renegade Rowing Club Warmup:

1min – 1/2 Legs Only

1min – Full Legs Only

1min – Legs and Body Only

1min – Full Strokes

1min – Pause @1/2 Slide Every Stroke

5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off

 

Performing an appropriate warmup for the workout that is set out each day can make or break a performance.  Above is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club.  It’s a good 10min warmup to focus on posture, control, and connection.  Checkout how slow the Renegade Rowing Club approaches the catch in the beginning.  Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.

 

Please share what you do for a warmup when rowing is involved in the workout.  What is your focus?

 

Posture, Control, Connection … Get Some!

 

  1. Posture - When dealing with posture we’re looking for the torso to be stacked and strong at all times, whether you’re in the lay back or swinging forward to prepare for the next catch.
  2. Control - When talking about control we are looking at the smoothness of the recovery and how the seat moves toward the catch.  Does it rush forward for the next stroke?  Is there control in the last few inches of the slide to change direction without pushing the boat backwards?  I like to think of control as an ability to stop at any point in time and be in a strong position.
  3. Connection - Last and most important, connection!  Is the seat and handle connected and moving together into and out of the catch as if connected by a strap?  If you can focus on keeping your hips and hands connected as you apply pressure to the footboards you’ll be able to find suspension and become weightless on your seat.  If you want to save some energy and be more efficient during your rowing wods, connection is where it’s at.
Coach Pat at the Newport Navy Base Rowing Workshop last month.

Coach Pat at the Newport Navy Base Rowing Workshop last month.

If you have any questions or are looking for some more tips checkout renegaderowing.com.

 

Also, be sure to sign up for the CFB Yoga Launch on Sunday, May 18th at 8:30am!  - Sign Up Here (link to CFB Google Form)

 

FIRE IT UP! FIRE IT UP!

This is the final week of the 2104 CrossFit Games Open 14.5. What a great workout to finish it off with. Two low skill movements that just require you to have an engine! I love it! I mean I hate it because I am 6’3″ 240 pounds and that is A LOT of mass to move up and down for 84 reps, but hey it is what it is! 

Here is some tips and strategy from Barbell Shrugged:

2014 REEBOK CROSSFIT GAMES REGIONALS

It’s still a little early but our very own Carla B is sitting nicely in 34th for the Northeast Region. She has been busting her butt all year and it is paying off for her. This workout plays to her strengths as she can go and go and go! If you see her in the gym today or over the weekend let her know that you are rooting for her to kill it!

We will be setting up a tent at Regionals for members that wish to head down and cheer. We will keep you posted as the date draws near.

SPRING FLING

This Saturday, tomorrow, beginning at 6pm is our Spring Fling at Daedalus in Harvard Square. The 2014 Transformation Challenge winner will be announced and it will be an opportunity to kick back, celebrate the end of the Open season, and welcome Spring into Boston. Be sure to come on by!

PROGRAMMING

Strength work continues in our programming along with a continued emphasis on strengthening the midline as well. You will notice in this weeks programming there is AB work to be completed on your own outside of the class. Don’t skip it. It is important and it will help you in the WOD and the rest of your training. 

PR Friday is back! Each Friday there will either be a benchmark WOD or we will attempt to PR a lift. Get excited and set your hair on fire!

Saturday – 3/29

1. Run 400m x 5
rest 2:00 between efforts

2. 15-12-9 reps for time
Front squat, 185/125
Push ups

3. Abs – Post class – 3 x 1 minute plank holds with a load on the back

Sunday – 3/30

1. Partner WOD
For time
2000m
10 Handstand push ups
20 Pull ups
40 Squats
60 Double Unders

Both Partners must complete the workout in its entirety. Only one person working at a time and you may alternate in any fashion you wish. Neither partner can move on the next movement until both have completed the preceding movement.

2. Post Class ABS – 20 Ball ups (STRICT)

Monday – 3/31

1. Heaving Snatch Balance – work up to a heavy single, then drop to 90% of that weight and perform 6 more sets at that weight.

2. EMOM 12
5 Burpees
1 Snatch, 165#/115#

3. POST CLASS ABS – 15 STRICT BACK EXTENSIONS (3-1-3) TEMPO

Tuesday – 4/1

1. Shoulder Press – 3 x 3 – work up to a heavy 3 and perform a total of 3 sets at this weight. Do not drop

2. AMRAP 15
Row 30 calories
20 Push Press, 75/55
20 OH swings, 32kg/24kg
20 Box Jumps, 24″/20″

3. POST CLASS ABS – 3X10 GHD SIT UPS

Wednesday – 4/2

1. “FRAN” – TEST DAY
21-15-9 reps for time of
Thruster, 95/65
Pull ups

2a. 100 Hollow Rocks
2b. Dip supports (top & bottom)

Thursday – 4/3

1. Clean – work up to a max double for the day (18 minutes)

2. Handbalancing – 5 minutes to practice walking on your hands

3. 30-20-10 reps for time
Double unders
Knee to elbows

PR Friday – 4/4

1. Back Squat – 4 x 2, work up to a heavy double (attempt a PR if you have it) and then drop down to 90% of that weight and perform 4 sets of 2 reps at that weight.

2. For time
100 Alternating DB Snatch, 60/40
50 Mountain Climbers
25 AbMat sit ups
12 Burpees

RRC CRASH-B PrepWe have six members of Renegade Rowing and CrossFit Boston competing at CRASH-B’s, The World Indoor Rowing Championships, this Sunday.  If you’ve never seen an indoor rowing event it’s pretty epic.  Come check it out and cheer on our athletes.  The competition is held at the Boston University Agganis Arena throughout the day.  Below is a list of our competitors and the times they’re racing.  I’ll be on the floor helping push them to new PR’s.  Bring a friend and cheer them on!

 

Bob Ezzell 9:50am

Thor Helgason 10:05am

David Porter 2:45pm

Terese Holm 3:00pm

Nick Anderson 3:15pm

Andrew Morrissey 3:15pm

 

Good Luck All!  Have Fun!

-Coach Pat

Renegade Rowing League is January 25th!  Who's In?

Renegade Rowing League is January 25th! Who’s In?

If you’re looking for a chance to compete over the next six weeks and gain those valuable 5 points for the transformation challenge, then look no further!  

 

The Renegade Rowing League will be held at CrossFit Boston on Saturday, January 25th starting at 11am!

 

Checkout the video above and see if you can pick out members of CrossFit Boston competing last December.  The RRL is a 2k race where everyone has their own virtual boat projected on the wall.  All you have to do to compete is register online by Wednesday, January 22nd.  Click here and register today!

Renegade Rowing Decal for Competitors at the Renegade Rowing League this Saturday at 11am!

Renegade Rowing Decal for Competitors at the Renegade Rowing League this Saturday at 11am!

Performing an appropriate warmup for the workout that is set out each day can make or break a performance.  Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club.  It’s a good 10min warmup to focus on control, connection, and recovering to strength.  Checkout how slow the Renegade Rowing Club approaches the catch in the beginning.  Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.

 

Please share what you do for a warmup when rowing is involved in the workout.  What is your focus?

 

Renegade Rowing Club Warmup:

1min – 1/2 Legs Only

1min – Full Legs Only

1min – Legs and Body Only

1min – Full Stroke

1min – Pause @1/2 Slide Every Stroke

5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off

Video Review

Renegade Rowing Club warming up on Monday night!  Want a chance to compete against them? Renegade Rowing League Dec. 21st!  Register Here!

Renegade Rowing Club warming up on Monday night! Want a chance to compete against them? Renegade Rowing League Dec. 21st! Register Here!

 

From time to time it can be beneficial to look at yourself on camera.  No we don’t care about the aesthetics or the fashion.  We’re looking to gain feedback and a mental picture.  We’re looking for just one or two cues that might give us a smoother, more powerful stroke.  What’s going right?  What’s going wrong?  What can we do better?

 

You should be asking yourself, “What do I look like now?  How do I move now? What could use some extra focus and improvement next time?”  Don’t dwell on to many things at a time, just find one or two things that might make your life on the erg or in the boat a little better.  Go work on them.  Then reassess in a couple of weeks.

 

The Renegade Rowing Club has agreed to help everyone by taking a look at their strokes. If you’d like feedback similar to this, post a 20 second clip of you rowing to YouTube and share it with us in the comments of this post.  I’ll do my best to give you a couple of things to work on!

 

For each of the following videos I’ll be ranking each rower on their posture, control, and connection.  I’ll use a five point scale where 1 = poor and 5 = perfect.  When dealing with posture we’re looking for the torso to be stacked and strong at all times.  When talking about control we are looking at the smoothness of the recovery and how the seat moves toward the catch.  Does it rush forward for the next stroke?  Is there control in the last few inches of the slide to change direction without pushing the boat backwards?  Last and most important, connection, are the seat and handle connected and moving together into and out of the catch as if connected by a belt.

 

Take a look and share what you might focus on next time you row!

 

Posture: 3, Control: 3, Connection: 2 – video

 

Feedback: Nice job getting the body over.  Don’t let the seat stop at the catch.  Be ready to push with the legs the second you hit the catch and keep the seat and hands connected.

 

____________________

 

Posture: 3, Control: 3, Connection: 4 – video

 

Feedback: Nice horizontal hands.  Don’t let the handle pause at the finish.  Focus on quicker hands away as if there were opposing magnets on the handle and your chest trying to push those hands away out of the finish.

 

 

____________________

 

Posture: 4, Control: 3, Connection: 3 – video

 

Feedback: Great posture and nice job getting the body over.  Try not to be so rigid and don’t break the elbows as you initiate the drive.  Relax a little on the recovery and make everything smooth.

 

____________________

 

Posture: 3, Control: 2, Connection: 3 – video

 

Feedback: Nice job getting the arms extended and ready for the catch.  Try to not be so robotic and rigid at the finish.  Focus on quick and smooth hands away.  The handle should always be moving.

 

____________________

 

Posture: 4, Control: 3, Connection: 2 – video

 

Feedback: Good posture and nice horizontal hands.  Don’t let the shoulders and torso reach for more at the catch.  Focus on staying connected as you approach the catch.  See if you can get the body over and find that reach earlier in the recovery, before you get to half slide.

 

____________________

 

Posture: 3, Control: 4, Connection: 2 – video

 

Feedback: Great work getting your body over on the recovery and getting prepared by half slide.  Don’t let your posture go as you approach the catch.  Focus on bringing the handle with you as you push the knees down.  The first inch or two of the drive you are shooting the slide, so keep a big chest and solid abs/back as you push.

____________________

 

Posture: 3, Control: 3, Connection: 2 – video

 

Nice power and push on the drive.  Try to keep your hands on one level plain and don’t let them drop coming into the catch.  Focus on pointing the toes as you finish and then getting the proper sequence of arms away first, bodies over, and then knees come up during the recovery.  Everything blends, but that’s the order of firing in terms of sequence.


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