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Approaching Western Ave. Bridge at HOCR!

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit to your own goals or an upcoming event?

 

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

 

The Land of Motivation

 

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

 

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

 

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

 

…Read More!

Hey All!

Just wanted to give a quick shout out to the 6am and 7am crew this morning.  The gym was rocking and you guys crushed it.  Even with that cold run.  If you’re coming in later today take a look at the OH Walking Lunges in the video above.  Make sure we’re not letting the chest/torso fall forward.  Try to keep your torso upright and focus on active shoulders.  If you have to stop and reset, do it.  Keep everything locked out and stacked for every step.  Today is a great opportunity to perfect form on all of the movements.  Be honest with yourself and push it!

Can anyone guess what a Spider Worm is?  We used it in todays warmup and I believe the 6am class came up with an interesting acronym.

Also, check out today’s main blog post by Alex Black!  Great post on how to cure the common cold with good nutrition!

Have a great day!

BC Men's Crew prepping for Head of the Charles

BC Men’s Crew prepping for Head of the Charles

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?

 

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Please checkout and share this video and article with your friends and get in touch with me, [email protected], if you’re interested in the Renegade Rowing Club.

Good Morning CrossFit Boston! 

 

Just wanted to give a shout out to the 6am and 7am classes!  Well done keeping your brace and not letting those backs round out.  A good cue we used this morning that helped people focus on keeping everything locked in was “Push the Floor Away!”  Rather than imagining you’re pulling a bar off the floor, think of it as pushing the Earth down through your heels. Today’s WOD is all about pushing!

 

Last but not least I’d like to call out Elizabeth from the 6am class.  She crushed it today.  In the beginning rounds she was only able to link together 5 unbroken double unders.  In workouts like this you have an opportunity to get lots of quality reps in and commit to learning double unders.  Elizabeth flipped the switch.  Rather than sticking with single, double, single for the whole workout, she committed to linking doubles together.  By the end of the WOD she hit 14 doubles unbroken, a personal record.   Today is your day for double unders.  Commit to linking them and finding them mid-WOD  under fatigue.  Get ‘em!

Have a great day CFB!

 

BC Men WU

Rhythm and Balance are two skills needed in the boat and in the gym.  One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning.  Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature.  The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example.  Above is a video of the BC Men’s Crew Team practicing building 30’s and the chop spin.  How do you spin the boat?  Have you ever tried the chop spin?  Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?

 

What do you do every day in the gym that can help improve a skill or a goat?  Picking up an empty barbell or plates from the floor?  Picking up the med ball to start your first wall ball?  Kicking up into a handstand from a standing position vs. the floor?  Every act is an act of conditioning.  If you’re focusing on a particular skill in the gym this month, look for little opportunities to keep improving and practicing proper movement patterns.  If you need help dreaming up creative ways to practice a skill outside of class come find me and we’ll figure it out!

Mobilize!

RRC getting after some Hamstring Mobility

Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes.  In the mornings I coach athletes from CrossFit Boston and Boston College Men’s Crew in the gym.  In the afternoon I coach high school athletes from Wayland-Weston Crew.  The biggest thing all three teams need to improve their performance is mobility.  Today is a good day to focus on improving your mobility.  Let’s get after it!

 

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish?  Tight hips/hamstrings at Bodies Over?

 

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

 

Last but definitely not least, the video at the top of the page is something I put together to inspire the families and firefighters still recovering from one of the deadliest blazes in Houston’s history.  Tito, Hannah, and I attacked the “Iron Bill” Inspire WOD last Saturday.  Who have you inspired lately?

RRT13 RoR Boat Pic

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.

 

Fall 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.  

 

RRT13 RoR Team pics

After 8 weeks of training, they learned to row together and push themselves to a third place finish at the Rumble on the River last Sunday.  If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!

Horizontal Pulling. Hearing this, many of us think of ring rows and correlate this movement as a “bad” thing or a scale for pull-ups. First of all, it is DEFINITELY not a “bad” thing. It is a “tough” thing. It’s an appropriate scale for those of us who cannot hang from a bar for very long or get pull-ups with a band (which many of you know I can’t stand). But even if you are more than capable of hangin’ from a pull-up bar and bangin’ out 20 reps, you should still add in some horizontal pulling to your routine. If ring rows are easy for you to get, try doing strict ring rows with your feet elevated. Show me 20 good reps of that, and I would say you don’t need to add this into your training routine. My favorite way to add in horizontal pulling is by adding in barbell rows or Pendlay rows (both very similar, but still… a little different). If you don’t have pull-ups yet, this movement will definitely get you a more stable shoulder girdle and on your way to getting those elusive pull-ups in no time. 

 

The following is a link to a video explaining some technique for some horizontal pulling movements. Check it out. Add some in to your week. Get stronger! That’s why you came to us!

 ~ G2

http://fitr.tv/pages/day-132-ring-rows-will-keep-your-shoulders-strong-and-healthy

CrossFit Boston’s very own Renegade Rowing Team has been working hard for eight week now to learn to row together in an eight person crew shell in hopes of crushing the competition at this years Rumble on the River.  Come cheer them on and check out the river!

Get outside, enjoy a walk, and even get some beer!  Check out what’s in store for the Renegade Rowing Team this weekend!

Rumble on the River 2013

Community Rowing Inc. (CRI) is set to host the fourth annual Rumble on the River, a free outdoor music and rowing festival scheduled for Sunday, September 15 from noon to 6:30 p.m. at the Harry Parker Boathouse, 20 Nonantum Rd. in Brighton.

The Renegade Rowing Team will be racing and there are many other activities to check out including live music and a VIP Beer Garden.  Register for access to the Beer Garden here … Rumble on the River VIP Beer Garden Experience!

Hope to see you there!

-Coach Pat

BC Men's Crew doing Cindy with Coach Pat and Renegade Rowing

BC Men’s Crew doing Cindy with Coach Pat and Renegade Rowing

What are you doing to improve your Mobility?

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

******************

Here’s a glimpse of practice this week for the Renegade Rowing Team!  They race at the Rumble on the River, September 15th at Community Rowing Inc.  Come cheer them on!