How’s it going CFB! Who’s ready for the weekend? Let’s Fire it Up!!!
It’s been another solid week of training and congrats to those that PR’ed their 2k on Wednesday. How was that Usher concert? I hear Neal was giving out tickets to those Athletes that were really getting after it.
2 quick announcements, mobility and rowing!
1. Coach Jen has decided to offer her mobility class on Saturday mornings at 8am from now on! If you’re banged up from getting after it this week be sure to get to her class at 8am and work out those kinks.
2. If you’d like to retest your 2k and try to better your performance throughout the winter, consider signing up and competing in the Renegade Rowing League! The first race is next Saturday, November 22nd at 8am. We’ll hook up 10 Ergs to a computer and projector and you can race head to head with the people next to you. It’s a great way to stay motivated in your training and continually gauge your fitness throughout the Winter. We’ll be hosting a 2k race like this every month. Check out more info here and sign up on the Whiteboard!
Ok, now it’s time. What’s in store for next week? Before you take a look, I’d like you to think about the word POWER. What does it mean? How is it defined? What variables are involved? What does it look like? Last week we saw power snatches at %60 of your 1Rm. That is light for many people in the gym and it sounds like some of you felt you needed to go heavier. This week you’ll have an opportunity to find a heavy power snatch, but then you’ll be asked to take some weight off and work at 80% of that weight. One reason I’ve programmed the power snatches at 60% last week and %80 this week is to help you find more POWER! (envision Neal doing an Arnold impression – We Need More Power!) Power = Force x Distance / Time. By fixing the Force and the Distance in the programming, I’m asking you to move the bar faster. Get more Speed. Be sharper in your movement. Have a better setup. Keep the bar in a straighter path. Stick that landing deliberately with some gusto. Leave no doubt to your coaches that you own the movement and are moving that bar as fast as humanly possible through the middle. Alright, enough of that for now. Move the bar faster and get after it! Here’s the programming for the week. Have Fun and Attack It!
15min to find Heavy 3
50m Crab Walk
5 KB Snatch Each Arm (1.5/1)
5 Pistols Each Leg (Alternating)
*Rx+ (Pistol w/ KB)
*Scaling (Single Arm KB Swing, Reverse Lunge w/ KB)
Partner “Regatta Gone Mad”
(1 Person works at a time)
(Split up work as you see fit)
Complete For Time …
75 Deadlifts (95/65 lbs)
50 Power Cleans (95/65 lbs)
75 Push Ups
1. Power Clean
Work up to a 1 RM
2 Power Cleans @80% (Touch and Go)
4 Barbell Roll Outs from Knees
*If you miss a round, complete 5 Burpees and rest until next round
8 Overhead Squats (95/65)
4 OH Walking Lunges (95/65)
2. 20 Strict Toes-2-Bar
*Every time you drop off the bar do 20 Double Unders
1. 12min to find 1RM Shoulder Press
5 Handstand Push-ups
10 One legged squats, alternating
1. 5 Sets to work up to something heavy of …
1a. 3 Power Snatch, 1:30 Rest
1b. 3 Thrusters @same weight, 1:30 Rest
3 Power Snatch @80% of above weight
3 Push Ups
3 Pull Ups
3 Power Snatch
3 Burpees Over The Bar
3 Pull Ups
1. Push Press
5 reps @ 75%
1.1.1 strict muscle-ups, rest 1:00
3 reps @ 85%
1.1.1 strict muscle-ups, rest 1:00
1+ reps @ 95%
1.1.1 strict muscle-ups
6 Push Press @75%
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!
Congratulations 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!
08 Oct 2014
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!
If 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?
If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!
01 Oct 2014
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?
30 Jul 2014
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.
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
23 Jul 2014
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.
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.
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!
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
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 = 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