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RRT launchingTryout for the Renegade Rowing Team (RRT)

 

I’m reposting the link for tryouts just in case anyone missed last weeks announcement.  The RRT is a 6 week term, rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd.  If you’d like to join the team tryouts will be Thursday, July 17th at 5:30am @CRI.  Please sign up below.

 

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

 

Sign Up Here

 

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

If you’d like to setup a  free consultation with me to go over the KSA’s at CRI please shoot me an email at [email protected]

 

Have you met Dock?

 

Dock is a new member that just graduated with Fight Gone Bad!  Keep an eye out for him and be sure to welcome him to the crew!

 

Who are you and what are you about?
 
I’m Dock, originally from Cape Cod, I’m currently a struggling illustrator and a part time Grocery Clerk. I’m all about exceeding my own expectations and challenging my potential. Ever since conquering obesity and losing over 120 lbs through my own hard work, I carry the mentality of “Anything’s possible, and if it’s not I’ll give it a run for it’s money.” I apply that in everything I do.
 
Why did you join CrossFit Boston?
 
I joined Crossfit Boston after seeing a bunch of video’s online of crossfit and it seemed to encompass everything that I need to consistently push my physical potential in an encouraging environment of people with a similar attitude. I did research and after being a bit iffy of the credentials of other nearby crossfit gyms I found Crossfit Boston had their act together and after the initial evaluation I knew I made a good choice.
 
What are some of your goals for this year?
 
My goals are constantly in a flux and I never have anything particularly in mind. As far as fitness is concerned I generally just want to surprise myself. I want to be able to reflect back to the time I was overweight and say “How the hell did I get to the point where I can do something like this, that’s incredible!” If I can say that to myself at least 3 times this year, I will be happy.
 
What are you looking forward to once you graduate to group classes?
 
I’m looking forward to just being in a group environment of awesome people. As much as I accomplished working out alone, it kind of sucks and I never really Identify with other folks at normal gyms. I want to be around people who want to move around a lot as opposed to being around people doing slow and concentrated lifts for an hour, I don’t have the attention span for that!

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

Hey CFB!

TBT - Coach Pat getting after the Warrior Pose!

TBT – Coach Pat getting after the Warrior Pose!

 

Way to attack every WOD this week.  Everyone has been pushing hard to make themselves better before, during, and after class.  It’s amazing to watch.  Keep it up!

 

Here is another opportunity to make yourself better.  The CFB Yoga Class will help you recover from this hard week of training and prepare you for next week.  It will take place on Sunday morning at 8:30am.  Please arrive a little early to be ready to start right at 8:30am.  In order to participate, all you have to do is sign up below.  Right now we have two people signed up and we need at least six people to make it a go, so please sign up as soon as you can.  If you have any questions please shoot me an email – [email protected]

 

CFB Yoga – Sunday, May 18th @8:30am – Sign Up Here!

 

That’s right, it’s finally warm and nice outside and we’re doing an all out 1k row in the gym!  So, what are you going to do in preparation and during the 1k to get through it and back outside?  Here is a solid warmup and 3 skills to get you ready and give you something to focus on when that voice inside your head tries to tell you to stop.

 

Renegade Rowing Club Warmup:

1min – 1/2 Legs Only

1min – Full Legs Only

1min – Legs and Body Only

1min – Full Strokes

1min – Pause @1/2 Slide Every Stroke

5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off

 

Performing an appropriate warmup for the workout that is set out each day can make or break a performance.  Above 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 posture, control, and connection.  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?

 

Posture, Control, Connection … Get Some!

 

  1. Posture – When dealing with posture we’re looking for the torso to be stacked and strong at all times, whether you’re in the lay back or swinging forward to prepare for the next catch.
  2. Control – When talking about control we are looking at the smoothness of the recovery and how the seat moves toward the catch.  Does it rush forward for the next stroke?  Is there control in the last few inches of the slide to change direction without pushing the boat backwards?  I like to think of control as an ability to stop at any point in time and be in a strong position.
  3. Connection – Last and most important, connection!  Is the seat and handle connected and moving together into and out of the catch as if connected by a strap?  If you can focus on keeping your hips and hands connected as you apply pressure to the footboards you’ll be able to find suspension and become weightless on your seat.  If you want to save some energy and be more efficient during your rowing wods, connection is where it’s at.
Coach Pat at the Newport Navy Base Rowing Workshop last month.

Coach Pat at the Newport Navy Base Rowing Workshop last month.

If you have any questions or are looking for some more tips checkout renegaderowing.com.

 

Also, be sure to sign up for the CFB Yoga Launch on Sunday, May 18th at 8:30am!  – Sign Up Here (link to CFB Google Form)

 

Hey CFB, here’s a little TBT for you!  Thanks for all of the responses and feedback last week.  We hear you and we’re making it happen!  

 

CFB Yoga is a Go!

 

Our very own Terese Holm, who has been certified to teach Yoga through Prana in Winchester, MA, will be leading us through an hour of awesomeness.  In order for this to be a regular thing we need at least six people to sign up, but based on responses from last weeks post we should have plenty of people in here breathing, stretching, and posing.  Here are the details and sign up links.  If you have any questions please let me know.  Checkout Terese’s description of the class and sign up below!

 

CFB Yoga – Launch Session!

Sunday, May 18th, 8:30am – 9:30am

Cost: $13

Sign Up Here (link to CFB Google Form)

 

CFB Yoga – June

4 Sessions – Sundays in June as follows

6/8, 6/15, 6/22, 6/29  — 8:30am – 9:30am

Cost: $52 (for all 4 sessions)

Sign Up Here (link to separate CFB Google Form)

 

Terese SetupCFB Yoga with Terese Holm

 

I have been practicing yoga for seven years.  Yoga has helped me in all of my physical endeavors.  I have a strong belief that yoga is beneficial to all walks of life.  Yoga can be used to lengthen and strengthen the muscles of the body, as well as create a mindfulness of how the body moves.  Through the yoga class we will focus on ways to maximize the body’s performance during a WOD, and speed recovery after a WOD.  It is through an organized series of poses we will work to recover from the previous week’s workouts, while also preparing the body for the week to come.   Through a focus of movement and breath we will work to become more conscious of the body’s abilities, which in turn will take full advantage of all our bodies have to offer when working with the movements we see every day at CrossFit Boston.  Terese Snatch

500m Row … that’s not that far…or is it?

 

Stan SnatchWell done on that rowing wod earlier this week.  With a ton of push ups and power cleans thrown in it’s amazing how challenging even 500m on the erg can get.  Everyone hit it hard and that solid work will definitely pay off.

 

I’ve been talking with a member who has been finishing up her yoga certification and we’d like to know if there is any interest in taking a yoga class either pre or post wod once a week.  Thoughts?

 

I personally love yoga for it’s focus on breathing and stretching while holding strong poses.  If you’d like to get in on some yoga with me once a week please shoot me an email or comment below with your interest.  If we can get enough interest to make it a weekly or monthly session then we’ll get it going. – [email protected]

 

Also, Welcome Stan!  Stan is graduating with Fight Gone Bad this week and will be joining you in group classes next week.  He’s a solid guy from Florida – Go Gators! – who is excited to throw down with you guys.  Be sure to give him a high five next time you see him.

 

Who are you and what are you about?Stan TGU1
 
My name is Stanley Ng, and I’m a South Florida native now in graduate school at BU for mechanical engineering. One of my passions lies in science and cosmology, and I hope to have a hand in answering the many questions of the Universe in my career. I’m also a violinist, so music has been a huge part of my life since I was young. Unfortunately, I was never very active as a kid or as a teenager. It wasn’t until my first year as an undergraduate that I began to consider being physically active. That was short-lived, and my four undergraduate years were spent pulling all-nighters and eating fast food, or whatever food was available. I knew nothing about nutrition. Fast forward to the start of graduate school, and I refused to let myself remain what I was: a skinny-fat 150-lb. guy in his early twenties with zero physical ability. I began weightlifting two years ago in February of 2012, and have been able to gain about 25 pounds. Now, I love being in the gym and being active, pushing myself, and discovering every day what I’m made of.
 
Why did you join CrossFit Boston?
 
Recently, I started to feel “stuck” in my fitness, and I felt I needed something different. I was getting bored with my routines, and I felt that I was unbalanced in many ways and needed some solid direction. That’s when I considered, and thereafter joined, CrossFit Boston. I also don’t have much of a fitness community that I can share this lifestyle with, so it’s my hope that CrossFit Boston can provide that.
 
What are you getting out of the Private Training?Stan TGU2
 
Private training has been able to isolate my instabilities and weaknesses and is teaching me how to address them. I’ve also been getting excellent training on the olympic lifts, which I’ve been interested in learning for some time. Finally, I’ve been taught valuable mobility techniques, as well as proper form on these major lifts. Pat has been an excellent trainer, and I appreciate his patience and his obvious dedication to every one of his clients.
 
What are some of your goals for this year?
 
I’d like to become well-versed in the olympic lifts and the many exercises of CrossFit. I’d also like to increase my endurance and work capacity and just be better every single day. I’m looking forward to making small day-to-day improvements, and learning from the many CrossFitters I hope to meet.
 
What are you looking forward to once you graduate to group classes?
 
I’m looking forward to the environment, people, and the many things I’ll come to learn. As others motivate me, I hope I can become motivation for others as well. I can’t wait to be around a group of people I can share this lifestyle with.
Katherine Wood liked this post

Joe Z. OHSHey CFB!  How was that snow yesterday?  Ridiculous!  Anyways, props to the morning crew who had to do burpees instead of running due to the flood on the street and winter conditions.

 

Who’s ready to setup a Free Private Training Session?  I’ve already heard from a few of you and I can’t wait to help everyone set some goals and start attacking them.  Remember, you can join any coaches team in the gym.  It’s up to you if you’d like more personalized feedback and help in reaching your goals.  All you have to do is schedule a one-on-one session with a coach and you are on his team.   Let me know how I can help you and let’s get after it! – email me at [email protected] to setup a session to join the CFB Renegades.

 

Speaking of Renegades!  Welcome Joe Z. to group classes!  Joe is completing his graduation WOD, Fight Gone Bad, this week and he can’t wait to mix it up with all of you.  Here’s a little bit about him and why he’s joining CFB!

 

Joe Z. Foam RollWho are you and what are you about? My name is Joe Zarrella, and I’m a senior at Harvard College. I was a Varsity Diver for 4 years until finishing up my career in March, but I have been a lifelong athlete. I’m studying Government, and I’m excited to be joining the Teach For America corps for the next two years in Denver, CO as an elementary school teacher.
 
Why did you join CrossFit Boston? After I finished my final collegiate season in March, I immediately wanted to get back into the gym. I’m motivated by nature, but CrossFit’s philosophy was especially appealing to me. Not only do I want to work out, but I want to know how to work out most efficiently and effectively. I was looking for something that I can continue to do the rest of my life, and that’s why CrossFit Boston was a great fit for me.
 
What are you getting out of the Private Training? In Private Training, I have learned a number of movements that were completely new to me. But more importantly, I really was able to hone in on the movements I was familiar with but have to work on and improve. I’ve noticed that a lot of the movements I’ve learned apply to everyday activities outside the gym. The Private Training has really pushed me to find my limits, and I’m excited to graduate to group classes!
 
What are some of your goals for this year? Because I’m moving to Denver, my goals are to become acclimated to the Crossfit gym in Colorado. I want to attend workouts regularly and really start to build up my stamina and strength as an athlete. Another goal is to improve my nutrition and be more aware of what I’m putting into my body so that I can get the most out of my hard work.
 
What are you looking forward to once you graduate to group classes? As a lifelong athlete, I love team environments. I’m really looking forward to being in the gym with a group of athletes all pushing each other and working towards the same universal goals of CrossFit!
Shannon Flahive liked this post

 

Kapil demoing Test/Retest

Kapil demoing Test/Retest

How’s the week going?  Excited to be over the hump?

 

I hope you all enjoyed that last wod of the Open.  I usually look forward to burpees, but I can’t say I ever want to do burpees and thrusters ever again.  Congrats to Carla for crushing “14.5” and showing us all the Geriatric Burpee.  If you want to learn, just challenge her to some burpees!  She’s going to need all of our support in preparation for Regionals!  Let’s keep hitting it hard and push each other to get better.

 

Speaking of making yourself better… the CrossFit Boston Renegades hosted a Mobility Session with HBS Member Kapil Khimdas on Saturday.  We had a blast learning about the proper way to use mobility in relation to every day class as well as using a partner to inflict the right amount of pain.  Here’s a quick recap of what we learned:

 

Chris hitting a Posterior Chain Floss

Chris hitting a Posterior Chain Floss

1. Test and Retest – Use a friend to test the range of motion at a joint or try a couple of squats, deadlifts, or presses.  How tight are you?  Is there any pinching?  Does the movement feel junky or smooth?  Was there an improvement?

 

2. Range of Motion Mobility – We worked on the posterior chain floss and it was epic.  Use range of motion work before class to prep for the movements we’ll be using.  Keep it dynamic and work the contract/relax cycle of the stretch.

 

3. Foam Rolling – Can be used during class to help with tweaks, but post class it’s the best to make a change permanent and help with recovery.  If it’s not painful you’re not smashing hard enough according to Kapil.

 

4. Tack and Floss – Pin a knotted muscle and then work through flexion and extension or side to side to improve function of the muscle and range of motion.  Doing this post class will help with recovery and improving flexibility long term.

 

Nigel smashing my quad!

Nigel smashing my quad!

Mobility Wednesdays at CFB!

 

Kapil and the CFB Renegades will be hosting Mobility Wednesdays from now on at CFB.  Every Wednesday night at 6:30pm we’ll be helping each other smash, stretch, and improve.  It started last night and If you’d like to join in, just show up and get after it.  Kapil and I will be helping you guys run through a mobility routine and we’ll work on a different area of the body each week.  Drinks are welcome!

 

Shoot me an email if you have any questions! – [email protected]

 

Martin Breu liked this post

Bob and Coach Pat at CRASH-B 2014This month I’m celebrating my third year as a CrossFit Level 1 Certified Trainer.  It’s been a solid three years of learning, growing, and experiencing all that this wonderful world of fitness has to offer.  Recently I’ve been bringing a good friend Bob through our Private Training Foundations Course and it’s been awesome watching his hard work, focus, and determination to learn things the right way and his fight for perfect technique.  Bob’s graduating with “Fight Gone Bad” this week and he’s going to be joining the morning crew on his days off from rowing at CRI.  While Bob may not be one of our youngest members he is young at heart and reminds me of how awesome it is to learn and challenge yourself every single day.  I have fun learning new things and I hope you do to.  Looking forward to another great year as a coach at CFB!

 

Here’s what Bob is all about!

 

Who are you and what are you about?

 

I became interested in “serious” fitness in 2011 when I began to row at Community Rowing. This is where I met Pat. He was coaching the recreational sweeps program as part of the Institute for Rowing Leadership program he was enrolled in.

 

Why did you join CrossFit Boston?

 

I recognized that only rowing (on water and on the erg) was not providing me a whole body workout focused on strength and conditioning.  At CrossFit Boston I like the energy level and attention to proper technique.

 

What are you getting out of the Private Training?

 

The private training is teaching me CrossFit fundamentals and the different types of WODs at a pace that I can better comprehend. Since I have mobility issues and my level of fitness is lacking, this is helping me prepare for group classes.

 

What are some of your goals for this year?

 

To increase strength and mobility.

 

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

 

To (hopefully) keep up with the class and have CrossFit Boston complement my rowing.