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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!

Chrissy Lewis Summers liked this post

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
Want to be your best?
 
If you want to be your best you’ll need others to push you and help you be your best in training.  Competitors and Teammates alike motivate us to raise our game and be the best versions of ourselves.  Surround yourself with good people and the possibilities are endless.
 
Who wants to join Chau in a Sprint Tri?

Who wants to join Chau in a Sprint Tri?

Have you met Chau?
 
Hi CrossFit Boston folks!  
 
I’m doing the Dam sprint triathlon on Saturday July 12 in Amesbury.  I’m looking for a buddy to do this race with me because it’s more fun that way.  
 
 
Thanks!
Chau
 
The DAM Triathlon in its 4th year in existence is a sprint distance triathlon to be held on Saturday July 12, 2014 at Lake Gardner in Amesbury, MA.  This sprint distance tri, just 45 minutes North of Boston is the perfect race for any triathlete, beginner to elite alike. This 1/2 mile lake swim is very newbie friendly with a lot of support out there including paddle boarders, kayakers, and lifeguards. After the swim leg is complete, athletes will transition to a 13 mile scenic rolling bike course that travels through some beautiful New England farm country in Amesbury and crossed into Newton New Hampshire. The 3.1 mile run is a quick with a turn around at Woodsom Farm, the course will lead you right back into Lake Gardner where you will cross the finish line.  Cost: $65/person $185/relay team
Crossfit Music liked this post
Carla dialing in her transitions!  Bring on the Open!

Carla dialing in her transitions! Bring on the Open!

How’s it going CFB?

 

I hope you’ve all had a solid week of training and you’re prepared to take on the first workout of the CrossFit Games Open tomorrow.  We will be performing “14.1”, which gets released tonight at 5pm PST.  If you haven’t gotten around to registering yet, be sure to register by tomorrow!  Here is how to register …

 

1. Visit the website games.crossfit.com

 

2. On the Games site, click on the “register here” button. It costs US$20 for athletes from the U.S., Canada, Australia, and Europe, or US$10 for athletes from the rest of the world to register as an individual. Fill out the required information, agree to the terms and policies and enter your payment information. The information you provide will determine your region for the ENTIRE competitive season (Open, Regionals and Games). Once you complete registration you will be taken to your Competition Page where you can select an affiliate, create a team or join a team.  Our Team for the gym is CrossFit Boston.

 

I hope to see everyone crush it tomorrow!  Eat well, stay hydrated, get a good sleep, and come ready to throwdown! 

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

Hey CFB!  I hope you’ve had an awesome start to the week and you’re ready to finish strong!

 

Today I wanted to take a second to introduce you to one of our new members who will be joining you in classes next week.    She’s been crushing it in private training with me for the last few weeks.  Her name is Linh.  Be sure to introduce yourself and say hi!

 

Who are you and what are you about?Linh Rowing

 

I’m passionate about higher education, fitness, and craft beer (in that order). I’m a former division III dual sport athlete now reliving the glory days through obstacle course racing. I was born and raised in Massachusetts and recently took a job opportunity which allowed me to relocate back to the city. I earned my B.S. in Psychology from Worcester State University and a M.Ed. in Administration of Higher Education from Suffolk University. Yes, my credentials reflect my current profession as a university administrator and I love working with college students! Since being introduced to the Paleo diet, I’ve developed a greater appreciation for human evolution and modern technology.

 

Why did you join CrossFit Boston?Linh Clean

 

I joined CrossFit Boston to regain my strength and speed without sacrificing endurance. I recently relocated back into the city for a job and was running longer distances to improve my endurance. I knew I needed to get back into strength and conditioning if I was going to achieve my goal of becoming a Spartan Trifecta Tribe member this year. After reading about other locations, I decided on Crossfit Boston because of what they had to offer and it is close enough for me to run to when the weather is nicer. Crossfit Boston is preparing me for glory!

 

What are you getting out of the Private Training?

 

Other than spending quality one on one time with Pat Larcom, I definitely benefited from the personal training sessions! Becoming familiar with the Crossfit language and work out format helped me become accustom to functional fitness skills and techniques. With Pat’s help, I finally learned how to properly row and to rely on a different sense when lifting. Before Crossfit, I heavily relied on mirrors to make sure I was keeping proper form. Now, I know when I am maintaining good form because I can  “feel it” rather than needing to “see” it in the mirror.  The private training helped me assess what I need to work on, helped correct bad habits, and expanded on what I did well by learning new techniques, which helps me finish my workouts more efficiently.

        

What are some of your goals for this year?Linh Jump

 

My big goal for this year is to become a member of the 2014 Spartan Trifecta Tribe by completing all three (sprint-3.1mi, super-8-9mi, beast-10-14mi) races ranging in distance and number of obstacles in one calendar year. With each race my goal is to finish under my projected finish time and not to fail anymore than 3 obstacles. I know I will never fail the row at the Fenway Time Trial again next year!

 

My Crossfit goals are to meet all of the prescribed benchmarks weights and reps. I hope not to have to modify anything when doing a WOD with time and hard dedication. Thrusters, Push Ups, and Pull Ups will be a focus. Also, I will continue to work on my rowing technique, which will help me improve my average split time. I would like to get it (under 2:20) and participate in the Renegade Rowing League next year.

 

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

 

I am looking forward to seeing myself improve after each group class. I know I will enjoy the camaraderie Crossfit Boston offers with group sessions. I thrive off of a team atmosphere because it motivates me to push harder. Just the idea of having your butt handed to you over and over again and wanting to come back the next day excites me. But, knowing there will be others to endure the tough workouts with me makes doing Burpees a bit tolerable, ha!

 

Who’s going to give her some company on a Spartan Race this year?

 

Hit up the Comments!

CFB FlagIt’s Winter in Boston and a mess outside.  Without many opportunities to run, you’ve probably noticed that the amount of Rowing in your daily life has increased.  Lately you’ve seen rowing in your warmups, workouts, and especially in the Transformation Challenge WOD.  I wanted to take a moment to draw your attention to the Concept2 Ergometer and how you can make your time on the erg more enjoyable and more consistent.

 

1. Checkout the C2 description of the damper setting.

 

2. Checkout the C2 description of the drag factor.

 

3. Every time you row, check the drag factor.

 

4. If you have a solid rowing workout that you feel good about in terms of form, efficiency, power, and consistency, remember the drag factor you used and set the erg to that drag factor from now on.

 

5. Notice that when you set the drag factor on another erg the damper setting may be different.

 

6. Keep tabs on your drag factor and how you feel as you train during the next 5 weeks.  Find a drag factor that will get you the most bang for your buck come the end of the Transformation Challenge.

 

Have Fun and Keep Working Hard!

 

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