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%
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!
18 Dec 2013
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
13 Nov 2013
How do you Master Skills?
As Winter starts to set in and you start working toward your goals, be aware of how you recover and master skills. One goal you’ll probably set for the Winter is to master a new skill, like double unders, hand stand push-ups, or muscle ups. I want to draw your attention to how you attack these skills and actually master them.
To master a skill is to know and have full control over every piece of a skill, both physically and mentally, when your fresh and your fatigued. Lately we’ve been pushing the intensity in the gym and many people have found themselves sore and out of it for a few days. One example would be Coach Tito and Carla of CrossFit Boston competing at the Southie Throwdown this past weekend. They literally were crushed from back to back competition days. What would you do on the Monday following a weekend like that?
The days following a hard training day are perfect for mastering a new skill through active recovery. Rather than going back for a second or third hard training day and not performing at full intensity, commit to an active recovery day focused on mastery of the skills you’d like to develop. Carla did just that on Monday.
Rather than join in on the 7am class at CFB, she took 1 hour out of her day to actively recover, instead of sitting around and feeling sore. She set the erg for 2,000m of work and 10min of rest. She rowed an easy 2k and then spent 10 minutes working on her goats, handstand push ups, pull ups, and Toes to Bar. Three sets of this active recovery interval scheme gave her confidence with her skills and prepared her for a hard training day on Tuesday.
The erg is a great tool to use as active recovery. A few hard training days back to back will leave your body depleted and full of metabolic waste. In order to replenish your energy and clear out the metabolic waste it helps to eat well, move, and keep the blood flowing. The erg provides a stable platform and is low impact, perfect for recovery at a sub-maximal effort. Next time you’re feeling sore or a workout absolutely crushes you, go sit down on the erg and row for 10 minutes. It doesn’t have to be hard. Enjoy it! Row at about 40% effort, just hard enough to breath a little bit. You should be able to maintain sentences and tell your training partner what you’ll be doing to master your next skill!
If you have any fun methods to master skills please share in the comments!
13 Nov 2013
A lot of you have been asking about some of the competitions we have been talking about. The first one coming up is going to be held at CrossFit Lando in Woburn, MA on December 7th. This is the Battle of the Sexes and is an individual competition. This is a male and female all RX ONLY competition all athletes competing for the same prizes. Scaling will be done in the classic CrossFit style with a catch: Men and Women will be competing in one division for the same $600 purse.
So far we have Nigel, Carla and CJ interested in competing. To my knowledge, this is going to be CJ’s first competition. That first one is always nerve-wracking, but as we all know CJ is a great athlete and will do amazing things on that Saturday.
The other competition we are getting excited about is a team competition of 2 guys/2 girls for three events. This competition is the 3rd Annual “Not Your Average Joe’s” Team Competition hosted by our good friends North Shore CrossFit in Danvers, MA and will be held on January 18th.
This competition is a one day event and is a LOT of fun. It was the first competition I competed in two years ago. There has been a lot of talk in the gym about this competition, and it sounds like we’ve got about 12-15 people interested in doing this competition. If you’ve ever been interested in doing a competition, but have reservations, this is a perfect first time competition. This is a small local competition and HOPEFULLY, no big-time athletes will be competing (that would just be a cheap shot if you ask me).
If you are interested and don’t have a team yet or are in need of more people for your team, let any coach know and we will help you out or add you to the list of everyone else in the same shoes. We will begin to organize the teams over the weekend and begin to let you know what your team will be next week.
If you already have a team, let us know what your team is so we can take names off the list of those who are interested. You will need to have a Team name, all team members’ names, all t-shirt sizes (for both men and women’s shirts), the gym name you are competing for (CrossFit Boston… obviously, duh), and a gym logo. (I will provide the logo for all teams competing under CrossFit Boston).
Here is a link to register your team.