Monthly Archives: December 2012

Rest Day 12/16: How do you Explain your diet? – Share your method!

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Rest Day 12/16:

How do you explain your diet?

Here are some great tips from Alex Black of Wicked Good Nutrition as we hit the Holidays!

Explaining Your Diet

paleo posterIt can be hard sometimes to explain a new diet or workout routine to  friends and family, Whether you went Paleo or just decided to get healthier, if you’re the pioneer health nut in your social circle, it can be challenging to explain why you don’t love pasta or ice cream night anymore. I’ve had a few people ask me how I explain it, because they are simply fed up trying to get everyone to get it. And the same response won’t work in every situation.  So, to help you get through holiday parties without enduring the third degree, here are a few different situations, and a response I’d use for each.

… Get the rest here! …

Rowing WOD 12/15: Renegade Rowing League – 2k Row – CRASH-B Style – Post Time

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Rowing WOD 12/15:

Renegade Rowing League

2k Row CRASH-B Style

Attention! Row!

Attention! Row!

* If you’re in the Boston Area come to CrossFit Boston Iron and Grit at 114 Western Ave in Allston, MA at 8am to compete Head to Head CRASH-B Style.  There’s a $10 Entry Fee and Winner’s get the new Renegade Rowing T-Shirt as well as the pride of knowing they can drop the hammer on game day.

** If you’re not in Boston then grab your friends, hook as many ergs together as you can using the RACE VENUE SOFTWARE FROM CONCEPT2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt or a meal, for the winner!

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is the second of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at CrossFit Boston and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.  Each month their will be a different prize.  This month it is a new Renegade Rowing T-Shirt inspired by CrossFit Boston Iron and Grit.

If you have access to more than one erg and can get a group of friends together to compete you can join in on the Renegade Rowing League as well.  Take a picture of everyone racing and then email it and the results to pat@renegaderowing.com.  I’ll post the picture and results of your race and include everyone that competed in the Renegade Rowing League.  All those that compete in the Renegade Rowing League have a shot at the prize for the month if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

No matter what!  Post your 2k results to comments!

Rowing WOD 12/14: 500m Row; 3Rds 5 Power Cleans, 10 Burpee Broad Jumps; 500m Row – Post Time

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Renegade Rowing League Resumes Saturday, 12/15 at 8am!

Renegade Rowing League Resumes Saturday, 12/15 at 8am!

Rowing WOD 12/14:

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments.

 

Rest Day 12/13: Mobilize your hips!

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Rest Day 12/13:

Mobilize your hips!

Pidgeon with Banded Hip Distraction!

Pidgeon with Banded Hip Distraction!

In rowing the longer your stroke the more you can move the boat.  There are a couple of different ways to lengthen your stroke: lunge with the torso, lay back further, or compress the hips/legs more.  The first two are not ideal because they promote poor posture, are inefficient, and can lead to injury.  If you can mobilize your hips to get further up the slide, while keeping a strong position to apply power, you can row like a giant.  Almost all of the power in the rowing stroke comes from the legs and hips, so it’s important to take care of them.  While you enjoy a day off today take at least 15 minutes to work through some hip and hamstring mobility.  A couple of good stretches for the mobility we need include the pigeon stretch and lunge stretch.  Add a jump stretch band for joint distraction and you’ve got a recipe for a solid mobility wod.  Checkout MobilityWOD.com for more!

Rowing WOD 12/12: “High Noon” – 12 to 1 of Calories, Box Jumps, and Push Ups – Post Time

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Anja and Crew getting after the 650's

Anja and Crew getting after the 650’s Yesterday

Rowing WOD 12/12:

“High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!