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Row Strong Renegade RowingCongratulations to Drew Tennant for placing second at the 50th HOCR!

Hope everyone had an awesome weekend enjoying some of the best rowing in the world at the 50th Anniversary of the Head of the Charles Regatta!  Drew is a rower from Community Rowing who has been working with Renegade Rowing to get stronger and faster without overtraining.  He raced in the Men’s Masters Single Event last weekend and took home some hardware while rowing less than 50k a week.  He will be joining the Renegade Rowing Club this winter to help push everyone to improve their 2k and get pumped for CRASH-B’s – The World Indoor Rowing Championship.

The Renegade Rowing Club will hold coached practices on Tuesday mornings at 6am starting November 4th.  There will also be practices on Wednesday nights at 6pm where I will participate and throw down with all of you.  Get excited and let me know if you’re going to join us.  Send me an email and signup in the gym!

Have  a solid Thursday and a great weekend!B0VXLQ8CcAAXmNm.jpg-large

photo 1.PNGCongratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend!  Here is a video of her crushing her opening Deadlift at 330 lbs.  She went 6 for 9 on all of her lifts with a total of 775.  In the Back Squat she hit 275 and in the Bench she hit 170.  After this weekends competition she is now in the top ten lifters on the RPS Leader Board.  Well done committing to your training Ashley and keep up the awesome work!  If you guys see her in the gym give her a pound!

For more information and results on the meet checkout revolutionpowerlifting.com

Renegade Rowing Breakfast – Sunday @10:30am!

If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks.  Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past.  We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February!  Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year.  After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!

Hope to see you all Sunday!

Renegade Rowing League is coming!  Who's In?

Renegade Rowing League is coming! Who’s In?

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?

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

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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!

How’s the skill work going?  Hope you’re pumped for some more work on Pistols!  Keep an eye out on Friday for a video blog showing the movements for level one from last week.  Here’s Level II.  Be sure you can complete everything in Level I with good form before stepping up to Level II.  Check the skill board for level I progressions and how to execute the program.  Let me know if you have any questions!

Level II Pistol Programming

A.) Pistols on Box 3×5

B.) Good Morning w/ Band 3×15

C.) Kip Swing 3×10

D.) Seated Pistol on 45# Plate 3×5

 

Level II Standards:  Seated Pistol on 45# Plate – 1 Pistol Each Leg

 

Alex and Big Papi

Alex and Big Papi

Hey CFB!  Well done attacking training this week.  It has been a solid Summer and I’m pumped for the Fall.  Every time Labor Day rolls around I like to reflect on the fun times of Summer and set a couple of goals for the Fall.  This year we saw some sick numbers in the Strength Challenge.  Alex and I got to watch some ball at Fenway.  CFB had the most fun out of all teams in the BSSC Softball League.  People hit the beach with some muscles!  And we saw a moose hiking.  A MOOSE!

Last week I mentioned we’ll be breaking out a new focus on skill work outside of class in September.  What skill will you fight to improve next week?  That’s right, September is here!!!  My goal in addition to getting 10 strict pull ups is to get a strict handstand push up.  Not easy for a tall guy like me, but I’m game for some hard work.  I mean what’s the point of doing something if it’s easy right?

Falling Waters Trail!

Falling Waters Trail!

What did you enjoy this Summer and what challenges are you looking to attack this Fall?

Moose!

Moose!

Sunset

Sunset in Newport

vijaybackHowdy CFB!  How’s your training going?  When’s the last time you mastered a skill?  Have you done a strict Handstand Push Up or Double Under yet?  Have you dreamed of doing Pistols?  Well this September it’s time to make those dreams a reality!  You’re coaches will be rolling out extra skill programming to be done before and/or after classes.  In order to improve and continually progress we must challenge ourselves, and that means working on our goats on a consistent basis.

I’ll be helping everyone master Pistols!

Before we get going I’d like you all to read an article on why your squat may be different then someone else’s.  This way we’re on the same page and can begin working on why you don’t have a pistol yet.  We need to figure out your optimal stance for the squat and then consider how this might affect your setup for the pistol and what you need to improve.  As you read this article you’ll discover why some people can squat narrow and some people have to squat wide.  Should everyone strive to squat with their butt to their heels?  You shall find out.

The Best Kept Secret Why People Have to Squat Differently! (from themovementfix.com)

After checking out this article and video, comment here with your ideal squat stance and why you think that is.

The school year is right around the corner and there are new faces graduating from private training with Fight Gone Bad every week.  Who have you met lately?  Be sure to make them feel welcome, challenge them, and have some fun.  This week I had the privilege to coach Lauryn Z. through Fight Gone Bad and graduate her into our group classes.  Watch out 6am crew because she’s coming for you!  Keep an eye out for her tomorrow morning!
 
Lauryn Z. Get Up!Who are you and what are you about?
I am a mom to two kids, ages 3 and 1, and an assistant professor at a local graduate school.  I teach and do research focused on language and cognition in people who have sustained brain injuries.  I have been a distance runner since I was a teenager, and enjoy other endurance sports and pretty much anything that gets me outdoors.
 
Why did you join CrossFit Boston?
Two words: my husband.  He joined over a year ago and has loved it, and gotten in the best shape he’s been in in years.  With two kids plus working outside the home, it’s hard to find the time and willpower to work out.  Crossfit sounded really motivating, and some of the activities, like rope climbing and rowing, sounded fun.  I wasn’t that excited about weight lifting, but I’ve learned to appreciate the importance of technique and that makes it more interesting.  Finally, I realized that running alone is not enough to maintain well-rounded fitness as I get older.
 
What are some of your goals for this year?
My main goal is pretty simple: stay committed to going to CrossFit at least twice a week, plus running regularly.  I’m sure once I’m in group classes I’ll come up with some more specific targets for particular workouts or skills.
 
What are you looking forward to once you graduate to group classes?
I’m looking forward to getting to know other people who regularly attend classes.  It seems like a fun bunch of people.  Most of all, I’m looking forward to occasionally finding someone to watch the kids so my husband and I can go to class together!

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