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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!

 

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

Hey CFB!  Great work on those rowing intervals on Tuesday.  Everyone really got after it and the form is definitely coming along.  Keep it up!  Speaking of rowing…

Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays – CFB Halloween Party Anyone?  In the Rowing World, the Head of the Charles is known to rowers as Rowing Christmas.  Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world.  If you can get outside today, go for a walk along the Charles River.  You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day.  Keep an eye out for coaching launches filled with coxswains doing the same thing from the water.  The biggest regatta in the world is just over a week away.  Time to get excited!

Bob and Coach Pat at CRASH-B 2014If you’re interested in checking out the Head of the Charles next weekend, October 18-19, I’ll be cheering on our very own Bob E. around 9am on Saturday morning from the Western Ave. Bridge.  He’ll be racing in a single for the first time and I can’t wait to see him get after it.  On sunday you can also check out the Boston College Men’s Crew Team who I’ve been training with Renegade Rowing.  Either way it should be an amazing weekend with lots of fun activities, so get outside and drink it in!  Here’s a spectator’s guide if you’d like more info.

Never seen the Head of the Charles Regatta before?  Try the following today!  Take 15 minutes today to stop.  Breathe.  And go for a walk.  Watch some rowing.  How does the boat move in relation to the body?  What part of the stroke does the boat move the fastest?  How’s the form look compared to your erging on Tuesday?

Box Squats w/ BC Men's Rowing

Box Squats w/ BC Men’s Rowing

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!

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?

The video above is from a leader in backs and biomechanics, Dr. Stuart M. McGill.  I first read about Dr. McGill’s work a few years ago and was awakened to it again last month at a movement seminar called The Movement Fix.  Are sit-ups or any movement that put’s your lower back through repeated repetitions of extension and flexion really necessary?

Are Sit Ups Bad For Your Back?

Yes, Sit Ups are bad for your back.  What?  Yes, think of your back, especially your lumbar spine (low back), as a credit card.  You can only bend that credit card forward and backward so many times before eventually it snaps.  Sit Ups put excessive compressive loading on your spinal discs and can easily lead to disc bulge and disc herniation.

Rowers with no posture or core support end up bending from their lower back rather than pivoting from the hips, which leads to all the horror stories of slipped discs in rowing.  This also shows up during any movement that involves a deadlift when athletes aren’t focused on maintaining good posture.  In rowing, different coaches may or may not have you reach from the thoracic spine, but a common theme that any coach will agree with is keeping the lumbar region stiff, supported, and protected.  The muscles that surround and support the spine are made to brace and resist motion, not create it.

Core Stability!

Without core stability it is impossible to transfer the force from your legs to the oar/barbell and move the boat/load at any type of speed.  This idea of core stability and the ability to connect your feet to your hands through the core is a skill needed in life and fitness as well.  There is no way to do an Olympic Lift like the Clean without having a solid core to work from.

After reflecting on this topic for a couple of years, I’ve decided to eliminate sit ups and other similar movements from my training.  Sure I will compete and perform sit ups, but I don’t need them to train day in and day out.  I like my back to much. Instead I’ve been playing around with paleo crawls, planks, bird dogs, and curl ups on a regular basis.

If you’d like to chat about this topic or would like to know what I’ve been doing for core stability let me know.  I hope this sparks some thought and further questions.  Have an awesome end of the week CFB

 

 

 

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Hey CFB!  Hope you’re all getting pumped for the Throwdown tomorrow night.  It’s been a solid week of training and it’ll be fun to see where everyone stands.  Also, props to those who gave CrossFit Dodgeball a go on Monday.  That was a lot of fun to coach.  If you’d be interested in a CFB Dodgeball Tourney let me know.  Just saying, could be epic!  Hit us up with your thoughts in the comments or on FB.

This week it’s my pleasure to introduce you to one of our newest members, Lindsay!  When you meet her for the first time be sure to introduce yourself and throw up a high five!  Here’s a little bit about her to get the conversations started…

Who are you and what are you about?

Hi!  I’m Lindsay.  I am an ordained clergy in the christian tradition and an interfaith chaplain in higher education.  I am passionate about interfaith dialogue, human rights, learning, and most importantly drinking red wine with girlfriends.  I am married to an awesome man and have two very lively kiddos (ages 1 and 4) who have taught me more about myself and life than I’ve ever learned in a classroom.

Why did you join CrossFit Boston?

A girlfriend of mine who is in her forties and is in incredible shape challenged me to give CrossFit a try.  She said after 3 months of CrossFit, I would never go back to a conventional gym.  The future has yet to be told, but at this point, CrossFit has been a refreshing change!

What are some of your goals for this year?

I haven’t been consistently active for the past 5 years, so my primary goal is to be active!  And my ultimate goal is to have sustained energy with my kiddos on the playground.  Ironically, some days after training I have a hard time even picking up my kiddos!  But overall, I can already feel a very positive difference.

What are you looking forward to once you graduate to group classes?

I’m terrified to join group classes!  There are some crazy good athletes doing crazy amounts of pull ups in there.  But in spite of that fear – I am most looking forward to the team atmosphere in the group classes. Not to mention that whoever picks the music at our gym actually did an entire class to musical theater… Love it!   Who wouldn’t want to work out to that?!

The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow.  So the question is…. Are you ready to compete?  Against yourself?  Against others?  Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete.  Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.

Stan perfecting the TGU

Stan perfecting the TGU

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.  

If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training.  When an athlete is away on vacation there is no coach to walk them through a workout.  When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

The CrossFit Boston Athlete 

One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes.  With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.

Have a great Thursday, work hard this week, and see you at the Throwdown next week!

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RRT launchingHello CFB!

Hope you had an awesome 4th of July Weekend!  Above is a video that got posted on the CrossFit Main Site just over two years ago when I first became one of your coaches.  I’m getting pumped because it’s that time of year again.  Time for the Renegade Rowing Team to get on the water, learn to row, and come together as a team to hold each other accountable.  Next Thursday we will be holding tryouts at Community Rowing in Brighton.  If you’d like to learn how to row and do it with a bunch of badass CFB members then the time is now.  If you are reading this and you happen to be a CrossFitter from another box, you are welcome to join us, we’d be glad to have you!  Please sign up below.

 

Renegade Rowing Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following… RRT KSA’s

 

If you are interested, want to know more about the KSA’s, or have a few questions please let me know ASAP so I can get you fired up to get on the water.  I’m working with a couple of people early next week to review basic technique and drills.  Hit me up at [email protected] if you’d like to join in.

 

RRT Boat PressTryout for the Renegade Rowing Team (RRT)

 

(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

 

Sign Up Here

 

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):

 

Equipment:

 

  1. How to carry and setup equipment.
  2. Port, Starboard, Bow, Stern
  3. Port Oar
  4. Starboard Oar
  5. Oarlock
  6. Oar Collar

 

Skills:

 

  1. Posture
  2. Control/Ratio
  3. Connection
  4. Teamwork, Following, Rhythm

 

Stroke Cycle Positions:

 

  1. Catch
  2. Finish
  3. Arms Away
  4. Bodies Over
  5. 1/2 Slide
  6. 3/4 Slide

 

Drills:

 

  1. Feeling Drill
  2. Chop Drill
  3. Release/Catch Placement Drill
  4. Pause Drill (Single, Double, Tripple Pause)
  5. Reverse Pic Drill (Focused on Connection)
  6. Pic Drill (Focused on Swing and Body Preparation)

 

Bladework:

 

  1. Feathered
  2. Squared
  3. Squared and Buried
  4. Check it Hard and Hold Water
  5. 1/2 Square @ 1/2 Slide
  6. Full Square @ 3/4 Slide

Who’s game?

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!

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Carla Event 6Hey CFB!  I hope you all had fun cheering on Carla at Regionals last weekend.  It was a blast watching her crush the rowing in event six!  Carla you are Awesome!

 

As new members join the gym I will be throwing out a bit of info on them.  Be sure to welcome them and challenge them to burpees or something fun like that!  Last week Brianna graduated from private training by crushing Fight Gone Bad.  She’s excited to throw down with you guys, so keep an eye out for her!

 

 

Who are you and what are you about?
I’m Brianna, I also go by Bre. I am from Jersey and moved to Boston to complete my MSN. I am currently a psych nurse and finishing classes. I am new to CrossFit and over the last month have become obsessed with it.
 
Why did you join CrossFit Boston?
 
I joined CrossFit because I want to get stronger and get in shape. I wanted an all encompassing workout and CrossFit was exactly what I was looking for.
 
BriannaWhat are some of your goals for this year?
 
In September I am participating in a Mudderella, it is a smaller version of Tough Mudder, and I would like to be able to finish that race without stopping. I am still trying to figure out a good time to shoot for. My general goals for class is to work on my form and really improve throughout the summer.
 
What are you looking forward to once you graduate to group classes?
 
I am looking forward to group classes and becoming part of the CrossFit Boston family. I am excited to see how much I can improve and learn from everyone in classes.
Bre Nicole liked this post

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