When’s the last time you performed a Deadlift? When’s the last time you picked something up off the floor? Yesterday we got a chance to do Deadlifts and Rowing. I wanted to use my post today to highlight some of the similarities between the two and what I think about when performing both movements.
First things first, anytime you pick something up you should be deadlifting, because that’s what a deadlift is. It’s the strongest, most efficient, most powerful way to pick something up off the floor.
I believe that if you can learn to hip hinge and deadlift correctly you can and will become a better rower. The key is how you deadlift and what you focus on.
Take a look at my hip hinge and deadlift above. What parts of the deadlift can we tie to the rowing stroke? I always teach the skills of 1. Posture, 2. Control, and 3. Connection whether it’s rowing or weightlifting.
1. Posture – How am I doing at maintaining a solid brace through my torso? Is there any movement within the vertebrae of the spine?
2. Control – Is the bar traveling in a straight line over the middle of my foot? Am I in control of my body and the bar? Can I stop at any point in time and be in a strong position?
3. Connection – How am I connected to the bar? How am I connected to the floor? Are my hips, hands, and shoulders connected when the bar is below the knee?
After taking a look and answering some of these questions, think about your own rowing stroke. In the front end of your stroke, from 1/2 slide up to the catch and back, how do your joints move in relation to one another and what does your body angle look like? Does it stay the same? When does your body start to swing open? Do you feel or see any similarities when you deadlift and row back to back? Can perfecting one movement help improve the other?
Please share your thoughts to comments and checkout RenegadeRowing.com for more content on rowing and lifting.
How’s it going CFB?
I must say it’s been awesome seeing everyone attack these reverse benchmarks like “Narf” and “Reverse Elizabeth”. Keep throwing down and finding that high intensity. The results are showing!
Today I wanted to offer up some reading from the Huffington Post:
Take a look and think about how you’re rowing in your pre-class warmups. Are you making any of these mistakes?
If you’d like help or you think there is room for improvement in your rowing, grab me next time you’re in the gym and we’ll get you fixed up.
Have a great day and fingers crossed for more warm weather!
12 Mar 2015
I believe that life is motion and learning. To live and survive, we must be able to move from place to place and interact with the world around us. In this movement and interaction lies an important opportunity, the opportunity to learn through experience. As a coach, teacher, and lifelong learner, I hope to guide people’s movements and interactions so that they may learn by experience and develop into contributing members of teams, communities, and society. This idea of life and learning through experience is the foundation of my ever-evolving coaching beliefs and the Journey that we take together.
Life is a journey, and the time we spend together in our gym is a way for our crew to experience the journey. Our mission is to develop a healthy community of firsthand athletes using general physical preparedness as a guide while allowing for specialization in things like rowing, weightlifting, strength club, obstacle course racing, mobility, or racing up Mt. Washington. As a member of our crew and our community, you get to build general physical preparedness and have fun playing and doing whatever it is that makes you feel alive. Life is more fun when you can continually improve and challenge both yourself and others. If there is anything that I or our crew of coaches can help you with please let us know. We’re here for you and we want nothing but the best for our crew.
Last but definitely not least, congratulations to all of our athletes that trained hard this winter and executed an amazing race at CRASH-B 2015, the World Indoor Rowing Championship. I had a blast coaching you and I can’t wait for next year! Here are some pics of our crew post race.
Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills. This is one of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.
On January 31st at 1pm, Mt. Strength CrossFit in Winchester, MA will be hosting a two-hour Renegade Rowing Workshop. Head Coach Patrick Larcom will be at Mt. Strength CrossFit to give everyone the knowledge they need to improve their rowing and performance in competition.
Checkout some highlights of what you’ll be learning above and don’t forget to register below!
15 Jan 2015
Howdy CFB! Hope you guys have been staying warm and having fun in the new space. I know the Olympic Lifters are pumped and ready to go for their meet this weekend. I’ll be competing for the first time and I’m excited to put all of our hard work to the test. Speaking of the Olympic Lifters, who’s pushing you right now? Are you ready for the Whole Life Challenge? Have you registered and are you coming to the benchmark workout this Saturday at 8am? Do you have a team or group of people that is going to hold you accountable and help you improve?
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. That’s why I’m doing the Whole Life Challenge and I would love to see you join us.
2015 is here. Set a goal, whether it’s a competition or a benchmark, and let’s get after it. Here is a little video of the Renegade Rowing Team. After 8 weeks of training, they learned to row together and push themselves at the Rumble on the River. If you’d like to attack your goals and have an awesome team to help you get there, come check out the Whole Life Challenge at the gym this Saturday at 8am. Be sure to register and join the CrossFit Boston Team before hand! Click here to sign up and make it happen.
How’s it going CFB!
What do you think of the new space? Have you found us at 100 Holton St, Brighton, MA? Our new space is located around the back of the building at the Southwest corner. If you need any help finding it or you have any questions please shoot me an email – [email protected] and I’ll do my best to help you out.
I wanted to use this post to draw attention to one of the programs you have at your finger tips. You may have seen a big group of people rowing together on Tuesday mornings at 6am and Wednesday evenings at 6pm. They are part of the Renegade Rowing Club and they’re all training to improve their rowing form, efficiency, power, and endurance. Many of them are also training for the CRASH-B’s which take place March 1st at Boston University’s Agganis Arena. The CRASH-B’s are the World Indoor Rowing Championships and anyone can compete.
If you’d like to get better at rowing and improve your power and endurance you should consider joining us. The Renegade Rowing Club is $47 per month and I’ll team you up with training partners that will hold you accountable. Send me an email at [email protected] and I’ll get you setup!
If you’re thinking about CRASH-B’s or would like to get a taste of competition before registering, join us at our last Renegade Rowing League 2k Race on January 24th. You can sign up here!
If the above options don’t work for you I’d still love to help you out. Above is a video review I did of Shadi’s rowing during the last Renegade Rowing League in December. If you’d like more info/help/workouts for rowing, be sure to check out my daily blog at:
The video above is a review that I put together to help Shadi and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to [email protected]
Today’s topic relates to how you sit on the erg. Are you sitting on the back of the seat or the front of the seat? Are you balanced on the back of your tail bones or the front? How does your point of contact with the seat affect your posture and positioning throughout the stroke? These are things to think about and an area where you can make a quick change to see big gains. Let us know what you think and if you have any questions.
It’s that time of year CFB! The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow. Are you prepared? Did you get your shopping in early and get the gifts you want to give? Did you register and train for the Renegade Rowing League? Do you have the tools necessary to deal with all of the snow this year? If you answered yes to these questions you’re prepared and ready to have some fun. It’s a good feeling that instills confidence and excitement rather than doubt and worry.
Now, how do you want to feel after next week? Do you want to have doubts and feel worried? At that point you’ll be looking at the New Year and deciding on what Resolution to make and work toward. Setting a goal for yourself and trying to be a better person is not easy. You have to make changes and improve your habits and have a team to support you. We all want to improve and be the person we see inside of our heads. If you’re not prepared to start making those changes it will be a lot harder to accomplish. Luckily you have a great community and team of coaches ready to help you.
In order to be prepared for the New Year and start living the life you want to live, I’d like you to sign up for the Whole Life Challenge with me. I’ll be participating and challenging myself to live a better life and I’d like you to support me, just as I’ll be supporting you. Let’s do it together and Get Awesome! All you have to do is be prepared and sign up now!
Starting on January 17 and ending on March 14, we’ll work to better our health together.
The Whole Life Challenge is simply an opportunity to “try on” a better version of your health and fitness. As a team, we can earn points and lose points (hopefully we’ll earn more than we lose). And the prize is … Well, it’s who you are on March 14. Get prepared now and sign up so that you will be mentally ready to commit wholeheartedly when Jan 17 rolls around.
I want you on the CrossFit Boston team. I want to bring our power in numbers. Together, I want to make all our possibilities real. Register early for the CFB team HERE to take advantage of the special rates and to lock in your commitment to your future healthier, stronger self.
If you’ve never participated in the WLC, check out this VIDEO.
Please reach out to me or your coach if you have any questions! I hope you will join us on January 17th!
Other Important Info!!!
The Renegade Rowing League (think awesome indoor rowing race with fun people, mobility tools to demo, and a holiday potluck afterwards) is this Saturday at 8am! Please sign-up here if you plan on having fun and throwing down with us!
Gym Hours for Next Week:
Monday, 12/22 – Regular Hours
Tuesday, 12/23 – Regular Hours
Wednesday, 12/24 – Closed
Thursday, 12/25 – Closed
Friday, 12/26 – 5pm Class Only
Saturday, 12/27 – Regular Hours
Sunday, 12/28 – Regular Hours
Awesome work attacking the training this week. It was great seeing everyone at the Holiday Party and then getting after it again on Monday. I love our community and I love seeing all the hard work. Keep getting after it. We’re going to ring in the New Year Strong!
Speaking of the Holidays, I wanted to thank everyone for donating a toy to the Operation Homefront Toy Drive Box at the entrance to the gym. There were 5 toys in there by the end of classes on Saturday and I enjoyed every single one of the 50 burpees that I did. The best part is that we now have over 10 toys in the box ready to go to Military Families in the Boston Area. Keep them coming! We have until the end of the weekend to fill the box and show our support for the hard working families of our Armed Forces!
Renegade Rowing League 2!
Saturday, December 20th @8am
2,000m Race – Head to Head- aka: 7min of Glory!
That’s right, if you’re looking for some fun competition and you want to find some glory then sign up for the second race of this Winter’s Renegade Rowing League. We’ll have athletes from other gyms and schools coming by the gym to throw down and fight for Personal Records at the 2,000m distance. It’ll be the perfect lead into the Holiday week. Have some fun working hard with the Renegades!
If you have any questions just ask one of the Renegade Rowing Club members at the gym. They will tell you all about it!
Have a great weekend CFB!
Hey CFB! I hope you had an amazing Thanksgiving and you’re fired up for getting strong this month! In the spirit of getting stronger individually and as a community, this month I’m hosting a Toy Drive! What better way to improve ourselves and our community than to show our support for others, especially those serving our country. Checkout the details below and show your support by donating a toy at class this Saturday or at the CFB Holiday Party Saturday night!
For every unwrapped toy that gets donated and placed in our toy drive box at the front of the gym by the end of classes on Saturday (11:59am), I will do 10 Burpees. 10 Toys = 100 Burpees. 20 Toys = 200 Burpees. I made you guys do a lot of burpees in the programming last month, so here is your chance to return the favor and show our support!
If you can’t donate your toy by Saturday at 11:59am, no worries. Please bring your toys to the Holiday Party at Daedalus in Harvard Square from 6pm – 9pm and I’ll bring them back to the gym for you.
Benefitting: Operation Homefront
Powered by: CrossFit Boston and Team Dangerous
Team Dangerous (“TD”) is proud to organize the second annual Toy Drive providing toys to the children of military families during the holiday season. TD is partnering with Operation Homefront to help distribute these toys. Operation Homefront is a charitable organization who provides emergency financial and other assistance to military families and wounded warriors. The toy drive gives the fitness community the opportunity to show the world the true meaning of the word community by coming together as one and provide support to the true unsung heroes of this great nation, our military families.
The 2014 Toy Drive dates will run from approximately November 23rd through December 14th when the toys will be distributed to all the well deserving military families.
Goals for 2014:
Hey CFB! Who’s ready for Turkey?
Thanksgiving is my favorite time of year and I can’t wait for next week. Be sure to check below for the holiday schedule! Congrats to all of those athletes who PR’ed this week. I hope you all enjoyed attacking your 1RM Power Clean, 1RM Shoulder Press, “Cindy” and “Mary”. We’ve had some epic days in the gym with classes packed and everyone throwing down. The Olympic Lifting, Strength, and Rowing Programs have been blowing up and it’s awesome to see everyone working so hard to reach their goals. Bring your “A” game for this weekend and next week leading up to Thanksgiving. I’ve got some fun in store!
Mobility Awesomeness w/ Coach Jen!
Don’t forget to drop in and get your stretch on with Coach Jen every Wednesday evening at 7:30pm and Saturday morning at 8:00am! If you are tight, run down from a solid week of training, or in need of some good breathing, get there! Do it. Do it.
Renegade Rowing League 1 – Saturday at 8am!
If you’d like to retest your 2k and race head to head with members of the Renegade Rowing Club and other gyms in the area, sign up on the whiteboard and come ready to race! Here is some more info on the event.
Holiday Party – December 6th from 6pm to 9pm at Daedalus in Harvard Square
Bring a friend and have some fun! We’ll all be there! Get pumped!
CFB T-Shirt Contest! Help us Vote for our next T-Shirt!
CFB Thanksgiving Schedule:
- No 8AM Master’s Classes next week
- Wednesday 11/26
- 6am, 7am, 12pm classes (NO OPEN GYM BETWEEN MORNING AND NOON CLASS)
- No evening classes
- Thursday 11/27 – CLOSED
- Friday 11/28 – TurkeyWOD 10am – 12pm
- Saturday – 10am ONLY
- Sunday – 9:30am
Here is the programming for the week! Have fun and go hard!
Complete For Time …
25 KB Goblet Squats (1.5/1)
50 KB Swings
75 Double Unders
50 KB Swings
25 KB Goblet Squats
Teams of 2
One person working at a time.
Complete For Time …
30 Clean and Jerks (135/95)
60 KB Swings (1.5/1)
90 Wall Balls (20/15)
120 Double Unders
1a. Fish Game x2
1b. 20 Reverse Lunges x2
1c. 10 Push Ups x2
10 Bench Press @65%
5 Pistols Each Leg
3. Gymnastic Skills:
10min Handstand Practice Balancing Without Wall/Assistance
1. Back Squat
5 reps @ 75%
Kipping pull-ups 10.10.10, rest 3 minutes
3 reps @ 85%
Kipping pull-ups, 10.10.10, rest 3 minutes
1+ reps @ 95%
Kipping pull-ups 10.10.10
2. AMRAP6 (For Reps)
9 Air Squats
6 Push Press (85/55)
Max Free Handstand Hold*
*Every second spent in a free handstand or handstand off the wall counts as one rep
Touch and Go
Bar Speed on Drive
21 KB Swings
12 Pull Ups
Compete For Time w/ Family and Friends…
“The Gobble Gauntlet”
50 Sit Ups
40 Air Squats
20 Push Ups
10 Split Squat Jumps
1. Run 1 Mile
5 Push Ups
5 Jump Squats