25 Jun 2014
I’m reposting the link for tryouts just in case anyone missed last weeks announcement. The RRT is a 6 week term, rowing in 8′s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd. If you’d like to join the team tryouts will be Thursday, July 17th at 5:30am @CRI. Please sign up below.
Tryouts: Thursday, July 17th @5:30am @CRI
Tryouts Based on your Knowledge of the Following… RRT KSA’s
If you’d like to setup a free consultation with me to go over the KSA’s at CRI please shoot me an email at [email protected]
Have you met Dock?
Dock is a new member that just graduated with Fight Gone Bad! Keep an eye out for him and be sure to welcome him to the crew!
(RRT = 6 week term rowing in 8′s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)
Tryouts: Thursday, July 17th @5:30am @CRI
Tryouts Based on your Knowledge of the Following…
If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on. Your first 20min session is free and will be on the Dock Box at CRI. Just email Coach Pat to setup a time – [email protected]
Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):
- How to carry and setup equipment.
- Port, Starboard, Bow, Stern
- Port Oar
- Starboard Oar
- Oar Collar
- Teamwork, Following, Rhythm
Stroke Cycle Positions:
- Arms Away
- Bodies Over
- 1/2 Slide
- 3/4 Slide
- Feeling Drill
- Chop Drill
- Release/Catch Placement Drill
- Pause Drill (Single, Double, Tripple Pause)
- Reverse Pic Drill (Focused on Connection)
- Pic Drill (Focused on Swing and Body Preparation)
- Squared and Buried
- Check it Hard and Hold Water
- 1/2 Square @ 1/2 Slide
- Full Square @ 3/4 Slide
11 Jun 2014
Here’s the RRT on Monday finding some rhythm in the Quad…
Do you have what it takes to Race?
Have 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!
14 May 2014
Way to attack every WOD this week. Everyone has been pushing hard to make themselves better before, during, and after class. It’s amazing to watch. Keep it up!
Here is another opportunity to make yourself better. The CFB Yoga Class will help you recover from this hard week of training and prepare you for next week. It will take place on Sunday morning at 8:30am. Please arrive a little early to be ready to start right at 8:30am. In order to participate, all you have to do is sign up below. Right now we have two people signed up and we need at least six people to make it a go, so please sign up as soon as you can. If you have any questions please shoot me an email – [email protected]
30 Apr 2014
Hey CFB, here’s a little TBT for you! Thanks for all of the responses and feedback last week. We hear you and we’re making it happen!
CFB Yoga is a Go!
Our very own Terese Holm, who has been certified to teach Yoga through Prana in Winchester, MA, will be leading us through an hour of awesomeness. In order for this to be a regular thing we need at least six people to sign up, but based on responses from last weeks post we should have plenty of people in here breathing, stretching, and posing. Here are the details and sign up links. If you have any questions please let me know. Checkout Terese’s description of the class and sign up below!
CFB Yoga – Launch Session!
Sunday, May 18th, 8:30am – 9:30am
Sign Up Here (link to CFB Google Form)
CFB Yoga – June
4 Sessions – Sundays in June as follows
6/8, 6/15, 6/22, 6/29 — 8:30am – 9:30am
Cost: $52 (for all 4 sessions)
Sign Up Here (link to separate CFB Google Form)
I have been practicing yoga for seven years. Yoga has helped me in all of my physical endeavors. I have a strong belief that yoga is beneficial to all walks of life. Yoga can be used to lengthen and strengthen the muscles of the body, as well as create a mindfulness of how the body moves. Through the yoga class we will focus on ways to maximize the body’s performance during a WOD, and speed recovery after a WOD. It is through an organized series of poses we will work to recover from the previous week’s workouts, while also preparing the body for the week to come. Through a focus of movement and breath we will work to become more conscious of the body’s abilities, which in turn will take full advantage of all our bodies have to offer when working with the movements we see every day at CrossFit Boston.
23 Apr 2014
500m Row … that’s not that far…or is it?
Well done on that rowing wod earlier this week. With a ton of push ups and power cleans thrown in it’s amazing how challenging even 500m on the erg can get. Everyone hit it hard and that solid work will definitely pay off.
I’ve been talking with a member who has been finishing up her yoga certification and we’d like to know if there is any interest in taking a yoga class either pre or post wod once a week. Thoughts?
I personally love yoga for it’s focus on breathing and stretching while holding strong poses. If you’d like to get in on some yoga with me once a week please shoot me an email or comment below with your interest. If we can get enough interest to make it a weekly or monthly session then we’ll get it going. – [email protected]
Also, Welcome Stan! Stan is graduating with Fight Gone Bad this week and will be joining you in group classes next week. He’s a solid guy from Florida – Go Gators! – who is excited to throw down with you guys. Be sure to give him a high five next time you see him.
16 Apr 2014
Who’s ready to setup a Free Private Training Session? I’ve already heard from a few of you and I can’t wait to help everyone set some goals and start attacking them. Remember, you can join any coaches team in the gym. It’s up to you if you’d like more personalized feedback and help in reaching your goals. All you have to do is schedule a one-on-one session with a coach and you are on his team. Let me know how I can help you and let’s get after it! – email me at [email protected] to setup a session to join the CFB Renegades.
Speaking of Renegades! Welcome Joe Z. to group classes! Joe is completing his graduation WOD, Fight Gone Bad, this week and he can’t wait to mix it up with all of you. Here’s a little bit about him and why he’s joining CFB!
02 Apr 2014
How’s the week going? Excited to be over the hump?
I hope you all enjoyed that last wod of the Open. I usually look forward to burpees, but I can’t say I ever want to do burpees and thrusters ever again. Congrats to Carla for crushing “14.5″ and showing us all the Geriatric Burpee. If you want to learn, just challenge her to some burpees! She’s going to need all of our support in preparation for Regionals! Let’s keep hitting it hard and push each other to get better.
Speaking of making yourself better… the CrossFit Boston Renegades hosted a Mobility Session with HBS Member Kapil Khimdas on Saturday. We had a blast learning about the proper way to use mobility in relation to every day class as well as using a partner to inflict the right amount of pain. Here’s a quick recap of what we learned:
1. Test and Retest – Use a friend to test the range of motion at a joint or try a couple of squats, deadlifts, or presses. How tight are you? Is there any pinching? Does the movement feel junky or smooth? Was there an improvement?
2. Range of Motion Mobility – We worked on the posterior chain floss and it was epic. Use range of motion work before class to prep for the movements we’ll be using. Keep it dynamic and work the contract/relax cycle of the stretch.
3. Foam Rolling – Can be used during class to help with tweaks, but post class it’s the best to make a change permanent and help with recovery. If it’s not painful you’re not smashing hard enough according to Kapil.
4. Tack and Floss – Pin a knotted muscle and then work through flexion and extension or side to side to improve function of the muscle and range of motion. Doing this post class will help with recovery and improving flexibility long term.
Mobility Wednesdays at CFB!
Kapil and the CFB Renegades will be hosting Mobility Wednesdays from now on at CFB. Every Wednesday night at 6:30pm we’ll be helping each other smash, stretch, and improve. It started last night and If you’d like to join in, just show up and get after it. Kapil and I will be helping you guys run through a mobility routine and we’ll work on a different area of the body each week. Drinks are welcome!
Shoot me an email if you have any questions! – [email protected]
19 Mar 2014
On Tuesday night I had the privilege of watching Neal speak to a group of athletes and coaches at Community Rowing Inc.’s monthly Coaching Colloquium. The topic was Cross Training and he was on fire. Seeing the way he gets himself and the whole room fired up about the possibilities of constantly varied, functional movement, performed at high intensity is inspiring. Every time I see Neal tell his story and share his passion with others it reminds me of why I do what I do. Who is on your team and who inspires you?
Who’s on your team?
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.
Inspire Someone Today!
Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals. Help drive their passion and pursuit of a better self. Show them what you take pride in and how hard you work for what you believe in. Find a way to motivate them and do what needs to be done.
If you’re looking for a chance to have some fun with your fellow class mates, meet some new members, and learn something new – sign up for the Partner Mobility Seminar at CrossFit Boston March 29th!
Spring is here, set a new goal, attack it, have some fun.