29 Jan 2014
Hey CFB! I hope you’ve had an awesome start to the week and you’re ready to finish strong!
Today I wanted to take a second to introduce you to one of our new members who will be joining you in classes next week. She’s been crushing it in private training with me for the last few weeks. Her name is Linh. Be sure to introduce yourself and say hi!
I’m passionate about higher education, fitness, and craft beer (in that order). I’m a former division III dual sport athlete now reliving the glory days through obstacle course racing. I was born and raised in Massachusetts and recently took a job opportunity which allowed me to relocate back to the city. I earned my B.S. in Psychology from Worcester State University and a M.Ed. in Administration of Higher Education from Suffolk University. Yes, my credentials reflect my current profession as a university administrator and I love working with college students! Since being introduced to the Paleo diet, I’ve developed a greater appreciation for human evolution and modern technology.
I joined CrossFit Boston to regain my strength and speed without sacrificing endurance. I recently relocated back into the city for a job and was running longer distances to improve my endurance. I knew I needed to get back into strength and conditioning if I was going to achieve my goal of becoming a Spartan Trifecta Tribe member this year. After reading about other locations, I decided on Crossfit Boston because of what they had to offer and it is close enough for me to run to when the weather is nicer. Crossfit Boston is preparing me for glory!
What are you getting out of the Private Training?
Other than spending quality one on one time with Pat Larcom, I definitely benefited from the personal training sessions! Becoming familiar with the Crossfit language and work out format helped me become accustom to functional fitness skills and techniques. With Pat’s help, I finally learned how to properly row and to rely on a different sense when lifting. Before Crossfit, I heavily relied on mirrors to make sure I was keeping proper form. Now, I know when I am maintaining good form because I can “feel it” rather than needing to “see” it in the mirror. The private training helped me assess what I need to work on, helped correct bad habits, and expanded on what I did well by learning new techniques, which helps me finish my workouts more efficiently.
My big goal for this year is to become a member of the 2014 Spartan Trifecta Tribe by completing all three (sprint-3.1mi, super-8-9mi, beast-10-14mi) races ranging in distance and number of obstacles in one calendar year. With each race my goal is to finish under my projected finish time and not to fail anymore than 3 obstacles. I know I will never fail the row at the Fenway Time Trial again next year!
My Crossfit goals are to meet all of the prescribed benchmarks weights and reps. I hope not to have to modify anything when doing a WOD with time and hard dedication. Thrusters, Push Ups, and Pull Ups will be a focus. Also, I will continue to work on my rowing technique, which will help me improve my average split time. I would like to get it (under 2:20) and participate in the Renegade Rowing League next year.
What are you looking forward to once you graduate to group classes?
I am looking forward to seeing myself improve after each group class. I know I will enjoy the camaraderie Crossfit Boston offers with group sessions. I thrive off of a team atmosphere because it motivates me to push harder. Just the idea of having your butt handed to you over and over again and wanting to come back the next day excites me. But, knowing there will be others to endure the tough workouts with me makes doing Burpees a bit tolerable, ha!
Who’s going to give her some company on a Spartan Race this year?
Hit up the Comments!
It’s Winter in Boston and a mess outside. Without many opportunities to run, you’ve probably noticed that the amount of Rowing in your daily life has increased. Lately you’ve seen rowing in your warmups, workouts, and especially in the Transformation Challenge WOD. I wanted to take a moment to draw your attention to the Concept2 Ergometer and how you can make your time on the erg more enjoyable and more consistent.
1. Checkout the C2 description of the damper setting.
2. Checkout the C2 description of the drag factor.
3. Every time you row, check the drag factor.
4. If you have a solid rowing workout that you feel good about in terms of form, efficiency, power, and consistency, remember the drag factor you used and set the erg to that drag factor from now on.
5. Notice that when you set the drag factor on another erg the damper setting may be different.
6. Keep tabs on your drag factor and how you feel as you train during the next 5 weeks. Find a drag factor that will get you the most bang for your buck come the end of the Transformation Challenge.
Have Fun and Keep Working Hard!
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
11 Dec 2013
From time to time it can be beneficial to look at yourself on camera. No we don’t care about the aesthetics or the fashion. We’re looking to gain feedback and a mental picture. We’re looking for just one or two cues that might give us a smoother, more powerful stroke. What’s going right? What’s going wrong? What can we do better?
You should be asking yourself, “What do I look like now? How do I move now? What could use some extra focus and improvement next time?” Don’t dwell on to many things at a time, just find one or two things that might make your life on the erg or in the boat a little better. Go work on them. Then reassess in a couple of weeks.
The Renegade Rowing Club has agreed to help everyone by taking a look at their strokes. If you’d like feedback similar to this, post a 20 second clip of you rowing to YouTube and share it with us in the comments of this post. I’ll do my best to give you a couple of things to work on!
For each of the following videos I’ll be ranking each rower on their posture, control, and connection. I’ll use a five point scale where 1 = poor and 5 = perfect. When dealing with posture we’re looking for the torso to be stacked and strong at all times. 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? Last and most important, connection, are the seat and handle connected and moving together into and out of the catch as if connected by a belt.
Take a look and share what you might focus on next time you row!
Posture: 3, Control: 3, Connection: 2 – video
Feedback: Nice job getting the body over. Don’t let the seat stop at the catch. Be ready to push with the legs the second you hit the catch and keep the seat and hands connected.
Posture: 3, Control: 3, Connection: 4 – video
Feedback: Nice horizontal hands. Don’t let the handle pause at the finish. Focus on quicker hands away as if there were opposing magnets on the handle and your chest trying to push those hands away out of the finish.
Posture: 4, Control: 3, Connection: 3 – video
Feedback: Great posture and nice job getting the body over. Try not to be so rigid and don’t break the elbows as you initiate the drive. Relax a little on the recovery and make everything smooth.
Posture: 3, Control: 2, Connection: 3 – video
Feedback: Nice job getting the arms extended and ready for the catch. Try to not be so robotic and rigid at the finish. Focus on quick and smooth hands away. The handle should always be moving.
Posture: 4, Control: 3, Connection: 2 – video
Feedback: Good posture and nice horizontal hands. Don’t let the shoulders and torso reach for more at the catch. Focus on staying connected as you approach the catch. See if you can get the body over and find that reach earlier in the recovery, before you get to half slide.
Posture: 3, Control: 4, Connection: 2 – video
Feedback: Great work getting your body over on the recovery and getting prepared by half slide. Don’t let your posture go as you approach the catch. Focus on bringing the handle with you as you push the knees down. The first inch or two of the drive you are shooting the slide, so keep a big chest and solid abs/back as you push.
Posture: 3, Control: 3, Connection: 2 – video
Nice power and push on the drive. Try to keep your hands on one level plain and don’t let them drop coming into the catch. Focus on pointing the toes as you finish and then getting the proper sequence of arms away first, bodies over, and then knees come up during the recovery. Everything blends, but that’s the order of firing in terms of sequence.
Olympic Lifting and Rowing?
What do you think about using Olympic Lifting in training to be a Rower or using Rowing to be a better Olympic Lifter? Both require speed and power and incorporate similar movement patterns. However, in rowing you sit down and are in contact with three surfaces. In Olympic Lifting you are only in contact with two. In Olympic lifting the goal is to transfer forces vertically and in rowing the goal is to transfer forces horizontally. Where do you see the most benefit in training with both? Are there downfalls?
One skill, concept, and idea that I keep coming back to is Connection. Coaching people in the gym and on the water allows me to see many different movement patterns and levels of ability.
Athletes that grasp this idea of connection from one joint to another and one external object to another are able to learn faster, create more power, and transfer skills to other movements. Learning to connect the hips to the hands as you initiate a movement or connect your feet to your hands at the catch, both in rowing and snatching, is invaluable. Once this skill is perfected the possibilities are endless.
Yesterday morning I introduced the snatch to the BC Men’s Crew Team. While we only worked with PVC pipes to begin with and 45# bars in the workout, the importance of generating speed through the middle of the drive and being turned on at the catch became apparent. Those that had explosive hip extension from rowing and knew how to create speed on the oar through the middle of the drive in the boat had a lot more success transferring that skill to the barbell.
Using the Clean and the Snatch to generate speed on the drive through good connection is a lot of fun. Rowers become athletes and are empowered to push harder by learning new movements and finding power they never knew they had. It’s also a lot of fun seeing olympic lifters and other athletes learn to row because it helps them to find more connection and speed in their lifts.
Post your thoughts to comments! Any experience transferring skills from one sport to another?
20 Nov 2013
Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.
What Should I Eat Before a Workout??
Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.
Then share your favorite pre-workout meal in the comments!
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!
06 Nov 2013
2k Row CRASH-B Style @CFB
December 21st and January 25th
We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.
The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes. Grab some friends, come on down, and get after it. This will be the first of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February. Anyone is welcome to come test themselves to see how they stack up.
If you’re interested in competing and bringing your gym shoot me an email at [email protected] I’ll have a registration link up soon. All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category. The Renegade Rowing League will use the same event categories as CRASH-Bs.
Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!
30 Oct 2013
Happy Halloween! I hope you’re planning on dressing up to WOD today! I’ll be dressing up to coach!
Announcing the 2013 Renegade Rowing Club!
It’s that time of year again. The weather has gotten cold and no one wants to row in the cold. Now is the time to get pumped for training in the gym and crushing your 2k on the erg! The 2013 Renegade Rowing Club will be held at 5:30pm on Monday nights at CrossFit Boston. Practices will start the Monday after Thanksgiving, December 2nd. The cost for the Renegade Rowing Club will be $47 per month or $94 for the whole winter. We will be training for the Renegade Rowing League, which will be held in December and January, leading up to CRASH-B’s. Who’s game? Email me if you plan on joining the Renegade Rowing Club, [email protected] There are only 16 spots available in the club, so let me know sooner rather than later!
Above is a video of the Wayland Weston Men’s Crew Team that I’ve been coaching this Fall. I wanted to give you all a view of the sport of rowing from the water. This was their last practice before the Head of the Fish Regatta, which is where that Fish Head came from that I hung on the gym wall earlier this week. If you’d like to learn to row on the water and get your own fish head someday, it starts in the gym this winter with the Renegade Rowing Club. Who’s game?