05 Feb 2015
I hope everyone is staying warm and had a blast watching the Super Bowl on Sunday! Now if only we could take care of this snow, right? I just wanted to shout out to all of those athletes that participated in the Team Throwdown last weekend. Well done pushing hard for each other and getting after it. I was cheering you guys on as I took apart the ergs.
Last weekend I had the privilege to coach 13 athletes at Mt. Strength CF in Winchester as part of my Renegade Rowing Workshop. The video review seen above was taken there and we all had a blast. I love seeing people learn and improve. If there is any way I can help you get better at something please let me know.
29 Jan 2015
I hope everyone stayed warm in the Blizzard and got strong shoveling snow. I just wanted to shout out to all of those athletes that participated in the Renegade Rowing League last weekend. Congratulations on an awesome race and I hope to see you guys at CRASH-B’s March 1st. For those that missed it, above is a video review I did of Mark racing at the RRL. If you would like to improve your rowing, running, endurance, and overall performance we will be doing the Renegade Rowing League again next Winter.
In the mean time, if you are like me and looking for something to take your game to the next level, come checkout what the Renegades will be up to in March after CRASH-B’s. We will be picking a competition every month to train for and compete at as a community, whether it’s a 5k, obstacle course race, trail race, rowing race, in house throw down, or any fun competition we come up with. The Renegade Training Program will involve running, rowing on the water, rowing indoors, stadiums, lifting, throwing, jumping, climbing, and all of the fun stuff you love to do while getting fitter, faster, and stronger.
Our first community meeting to review the Renegade Training Program and pick our first activity post CRASH-B’s will be held on Wednesday, February 11 @7pm in the gym lounge. I will have paleo pulled pork and collard greens for everyone. If you’re interested in coming please send me an email, [email protected], and let me know what races/competitions you would like to train for this year.
Have fun at the Team Throwdown this weekend!
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.
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! 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
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!
15min to find Heavy 3
50m Crab Walk
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)
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)
50 Power Cleans (95/65 lbs)
75 Push Ups
1. Power Clean
Work up to a 1 RM
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
8 Overhead Squats (95/65)
4 OH Walking Lunges (95/65)
2. 20 Strict Toes-2-Bar
*Every time you drop off the bar do 20 Double Unders
1. 12min to find 1RM Shoulder Press
5 Handstand Push-ups
10 One legged squats, alternating
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
3 Power Snatch @80% of above weight
3 Push Ups
3 Pull Ups
3 Power Snatch
3 Burpees Over The Bar
3 Pull Ups
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
6 Push Press @75%
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!
Congratulations 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!