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Renegade Rowing Club getting ready to Race!  Will you join them?

Renegade Rowing Club getting ready to Race! Will you join them?

Hey CFB!

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!

Register Here!

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!  Who’s ready for Turkey?

Epic Wednesday Night at CFB!

Epic Wednesday Night at CFB!

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!

Click Here to checkout the designs and submit your vote!

CFB Thanksgiving Schedule:

Thanksgiving is next week and it’s a wonderful opportunity to spend with your friends and families. The staff here at CFB is going to take a couple of days off as well.
 
The schedule changes are as follows:
  1. No 8AM Master’s Classes next week
  2. Wednesday 11/26 
    1. 6am7am12pm classes (NO OPEN GYM BETWEEN MORNING AND NOON CLASS)
    2. No evening classes
  3. Thursday 11/27 – CLOSED
  4. Friday 11/28 – TurkeyWOD 10am – 12pm
  5. Saturday – 10am ONLY
  6. Sunday – 9:30am

Here is the programming for the week!  Have fun and go hard!

11/22

Complete For Time …

250m Row

25 KB Goblet Squats (1.5/1)

500m Row

50 KB Swings

750m Row

75 Double Unders

500m Row

50 KB Swings

250m Row

25 KB Goblet Squats

 

11/23

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

1mile Run

 

11/24

1a. Fish Game x2

1b. 20 Reverse Lunges x2

1c. 10 Push Ups x2

 2. 4RFT

250m Row

10 Bench Press @65%

5 Pistols Each Leg

 3. Gymnastic Skills:

10min Handstand Practice Balancing Without Wall/Assistance

 

11/25

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

 

11/26

PR Wednesday

1. Deadlift

3×10 @50%

Touch and Go

Bar Speed on Drive

2. “Helen”

For time:


3 Rounds

400m Run

21 KB Swings

12 Pull Ups

 

11/27

Home WOD

Compete For Time w/ Family and Friends…

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

 

11/28

Home WOD

1. Run 1 Mile

 2. EMOM10

5 Push Ups

5 Jump Squats

5 V-Ups

Alex ringing the bell with his tickets after a 2k PR on Wednesday!

Alex ringing the bell with his tickets after a 2k PR on Wednesday!

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!

11/15

1. Thruster

15min to find Heavy 3

 2. AMRAP15

50m Crab Walk

10 K2E

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)

 

11/16

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)

2k Row

50 Power Cleans (95/65 lbs)

2k Row

75 Push Ups

 

11/17

1. Power Clean

Work up to a 1 RM

 2. EMOM8

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

 

11/18

1. 6RFT

8 Overhead Squats (95/65)

4 OH Walking Lunges (95/65)

200m Run

 2. 20 Strict Toes-2-Bar

*Every time you drop off the bar do 20 Double Unders

 

11/19

PR Wednesday

1. 12min to find 1RM Shoulder Press

 2. “Cindy“


AMRAP20

5 Pull-ups


10 Push-ups


15 Squats

OR

Mary“


AMRAP20

5 Handstand Push-ups


10 One legged squats, alternating


15 Pull-ups

 

11/20

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

2. AMRAP3

3 Power Snatch @80% of above weight

3 Push Ups

2min Rest 

AMRAP3

3 Thrusters

3 Pull Ups

2min Rest

AMRAP3

3 Power Snatch

3 Burpees Over The Bar

2min Rest

AMRAP3

3 Thrusters

3 Pull Ups

 

11/21

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

2. 6RFT

6 Push Press @75%

200m Run

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Row Strong Renegade RowingCongratulations to Drew Tennant for placing second at the 50th HOCR!

Hope everyone had an awesome weekend enjoying some of the best rowing in the world at the 50th Anniversary of the Head of the Charles Regatta!  Drew is a rower from Community Rowing who has been working with Renegade Rowing to get stronger and faster without overtraining.  He raced in the Men’s Masters Single Event last weekend and took home some hardware while rowing less than 50k a week.  He will be joining the Renegade Rowing Club this winter to help push everyone to improve their 2k and get pumped for CRASH-B’s – The World Indoor Rowing Championship.

The Renegade Rowing Club will hold coached practices on Tuesday mornings at 6am starting November 4th.  There will also be practices on Wednesday nights at 6pm where I will participate and throw down with all of you.  Get excited and let me know if you’re going to join us.  Send me an email and signup in the gym!

Have  a solid Thursday and a great weekend!B0VXLQ8CcAAXmNm.jpg-large

photo 1.PNGCongratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend!  Here is a video of her crushing her opening Deadlift at 330 lbs.  She went 6 for 9 on all of her lifts with a total of 775.  In the Back Squat she hit 275 and in the Bench she hit 170.  After this weekends competition she is now in the top ten lifters on the RPS Leader Board.  Well done committing to your training Ashley and keep up the awesome work!  If you guys see her in the gym give her a pound!

For more information and results on the meet checkout revolutionpowerlifting.com

Renegade Rowing Breakfast – Sunday @10:30am!

If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks.  Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past.  We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February!  Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year.  After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!

Hope to see you all Sunday!

 

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

Hey CFB!  Great work on those rowing intervals on Tuesday.  Everyone really got after it and the form is definitely coming along.  Keep it up!  Speaking of rowing…

Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays – CFB Halloween Party Anyone?  In the Rowing World, the Head of the Charles is known to rowers as Rowing Christmas.  Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world.  If you can get outside today, go for a walk along the Charles River.  You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day.  Keep an eye out for coaching launches filled with coxswains doing the same thing from the water.  The biggest regatta in the world is just over a week away.  Time to get excited!

Bob and Coach Pat at CRASH-B 2014If you’re interested in checking out the Head of the Charles next weekend, October 18-19, I’ll be cheering on our very own Bob E. around 9am on Saturday morning from the Western Ave. Bridge.  He’ll be racing in a single for the first time and I can’t wait to see him get after it.  On sunday you can also check out the Boston College Men’s Crew Team who I’ve been training with Renegade Rowing.  Either way it should be an amazing weekend with lots of fun activities, so get outside and drink it in!  Here’s a spectator’s guide if you’d like more info.

Never seen the Head of the Charles Regatta before?  Try the following today!  Take 15 minutes today to stop.  Breathe.  And go for a walk.  Watch some rowing.  How does the boat move in relation to the body?  What part of the stroke does the boat move the fastest?  How’s the form look compared to your erging on Tuesday?

Box Squats w/ BC Men's Rowing

Box Squats w/ BC Men’s Rowing

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!

Renegade Rowing League is coming!  Who's In?

Renegade Rowing League is coming! Who’s In?

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?

Alex and Big Papi

Alex and Big Papi

Hey CFB!  Well done attacking training this week.  It has been a solid Summer and I’m pumped for the Fall.  Every time Labor Day rolls around I like to reflect on the fun times of Summer and set a couple of goals for the Fall.  This year we saw some sick numbers in the Strength Challenge.  Alex and I got to watch some ball at Fenway.  CFB had the most fun out of all teams in the BSSC Softball League.  People hit the beach with some muscles!  And we saw a moose hiking.  A MOOSE!

Last week I mentioned we’ll be breaking out a new focus on skill work outside of class in September.  What skill will you fight to improve next week?  That’s right, September is here!!!  My goal in addition to getting 10 strict pull ups is to get a strict handstand push up.  Not easy for a tall guy like me, but I’m game for some hard work.  I mean what’s the point of doing something if it’s easy right?

Falling Waters Trail!

Falling Waters Trail!

What did you enjoy this Summer and what challenges are you looking to attack this Fall?

Moose!

Moose!

Sunset

Sunset in Newport

Hey CFB!  Hope you’re all getting pumped for the Throwdown tomorrow night.  It’s been a solid week of training and it’ll be fun to see where everyone stands.  Also, props to those who gave CrossFit Dodgeball a go on Monday.  That was a lot of fun to coach.  If you’d be interested in a CFB Dodgeball Tourney let me know.  Just saying, could be epic!  Hit us up with your thoughts in the comments or on FB.

This week it’s my pleasure to introduce you to one of our newest members, Lindsay!  When you meet her for the first time be sure to introduce yourself and throw up a high five!  Here’s a little bit about her to get the conversations started…

Who are you and what are you about?

Hi!  I’m Lindsay.  I am an ordained clergy in the christian tradition and an interfaith chaplain in higher education.  I am passionate about interfaith dialogue, human rights, learning, and most importantly drinking red wine with girlfriends.  I am married to an awesome man and have two very lively kiddos (ages 1 and 4) who have taught me more about myself and life than I’ve ever learned in a classroom.

Why did you join CrossFit Boston?

A girlfriend of mine who is in her forties and is in incredible shape challenged me to give CrossFit a try.  She said after 3 months of CrossFit, I would never go back to a conventional gym.  The future has yet to be told, but at this point, CrossFit has been a refreshing change!

What are some of your goals for this year?

I haven’t been consistently active for the past 5 years, so my primary goal is to be active!  And my ultimate goal is to have sustained energy with my kiddos on the playground.  Ironically, some days after training I have a hard time even picking up my kiddos!  But overall, I can already feel a very positive difference.

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

I’m terrified to join group classes!  There are some crazy good athletes doing crazy amounts of pull ups in there.  But in spite of that fear – I am most looking forward to the team atmosphere in the group classes. Not to mention that whoever picks the music at our gym actually did an entire class to musical theater… Love it!   Who wouldn’t want to work out to that?!

The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow.  So the question is…. Are you ready to compete?  Against yourself?  Against others?  Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete.  Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.

Stan perfecting the TGU

Stan perfecting the TGU

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.  

If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training.  When an athlete is away on vacation there is no coach to walk them through a workout.  When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

The CrossFit Boston Athlete 

One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes.  With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.

Have a great Thursday, work hard this week, and see you at the Throwdown next week!

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