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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.

I have been using this supplement for the last 2 months.  I really like it.  I can definitely go deeper into that dark place.  Watch this.

 

Using “FRAN” To Prove The Effectiveness of Extreme Endurance from XENDURANCE on Vimeo.


Renegade Rowing League is Back!
Announcing the Renegade Rowing League 2013/14

 

2k Row CRASH-B Style @CFB

 

December 21st and January 25th

 

 If you’re in the Boston Area on December 21st come to CrossFit Boston Iron and Grit at 114 Western Ave in Allston, MA at 11am to compete Head to Head CRASH-B Style.  There’s a $15 Entry Fee and prizes for winner’s of all age categories.  There will be holiday drinks and socializing afterwards with athletes from all over the area.

 

We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.  

Mike and Mike attacking the 2k at the RRL - Are you ready for the Renegade Rowing League?The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes.  Grab some friends, come on down, and get after it.  This will be the first of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February.  Anyone is welcome to come test themselves to see how they stack up.

 

If you’re interested in competing and bringing your gym shoot me an email at [email protected]  I’ll have a registration link up soon.  All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

 

Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!

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?

I just wanted to pass on this video I just watched about opening up your hips. If you frequently have lower back or hip pain, give these drills a shot and see how much better you feel. Remember that you may not see dramatic results immediately, but with continued application of these drills, you will notice a reduction in pain and tightness.

Hey All!

Just wanted to give a quick shout out to the 6am and 7am crew this morning.  The gym was rocking and you guys crushed it.  Even with that cold run.  If you’re coming in later today take a look at the OH Walking Lunges in the video above.  Make sure we’re not letting the chest/torso fall forward.  Try to keep your torso upright and focus on active shoulders.  If you have to stop and reset, do it.  Keep everything locked out and stacked for every step.  Today is a great opportunity to perfect form on all of the movements.  Be honest with yourself and push it!

Can anyone guess what a Spider Worm is?  We used it in todays warmup and I believe the 6am class came up with an interesting acronym.

Also, check out today’s main blog post by Alex Black!  Great post on how to cure the common cold with good nutrition!

Have a great day!


Athlete of the Month

  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t [...]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a [...]

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