Monthly Archives: December 2012

Rest Day 12/6: What’s for Lunch and Where are you eating it?

Posted on by
2

Rest Day 12/6:

What’s for Lunch and Where are you eating it?

Here’s a good post from Alex Black of Wicked Good Nutrition on a desk lunch that will step up your game a little bit!

Happy Desk Lunch! Tuna Avocado Bowls

Cat WorkingIf you’re like many Americans, you probably have a desk job, at which you sit 7-9 hours per day, and/or eat your lunch at said desk most of the time.

And sadly, I do it too. And sometimes it can get challenging to pack good meals. You have to plan ahead or you end up eating junk. You have to bring stuff you like, because, when you’ve had a rough day, awesome food is just more appealing than boring food. However, the inspiration to write a blog post about it didn’t come until I stumbled upon this tumblr, called “sad desk lunch”. It is basically a running photo blog of the meals people eat at their desk. Some don’t look too bad, but most to me look pretty, well, sad.

But don’t worry, I’m here to save you from the boredom! Every now and then I’ll start posting the meals I eat for lunch at my desk. They’ll usually be either portable or made from ingredients that can be stored an assembled in a typical office kitchen. My first recipe is tuna avocado boats with Dijon mustard and dill. They’re almost Paleo (minus the Greek Yogurt) and delicious!

…Read The Rest Here…

Rowing WOD 12/5: 4 Rounds for Max Reps – 1′ Row, 1′ Left Arm KB Snatch, 1′ Double Unders, 1′ Right Arm KB Snatch, 1′ Rest – Post Total Score

Posted on by
2
Monica getting after the Double Udner

Monica getting after the Double Under

Rowing WOD 12/5:

4 Rounds for Max Reps of …

1min Row for Calories

1min Left Arm Kettle Bell Snatch

1min Double Unders

1min Right Arm Kettle Bell Snatch

1min Rest

Today’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8  Rogue just delivered a ton of new equipment to CrossFit Boston and I can’t wait to start using it!

Post your total score and thoughts to comments!

Rowing WOD 12/4: 5 x 800m w/ 2min Rest – Post Avg Splits

Posted on by
2
Get Excited for the Renegade Rowing League December 15th!

Get Excited for the Renegade Rowing League December 15th!

Rowing WOD 12/4:

5 x 800m w/ 2min Rest

1st @24 s/m

2nd @26

3rd @28

4th @30

5th @32

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces.  The increasing stroke rating will give you a chance to see where you’re most effective.  Ideally whenever the stroke rating is increased the split should decrease.  Try to pick a split for each stroke rating and commit for the whole piece.  The last 3 should be around race pace.

Post your Average 500m Splits for each piece to comments.

****Renegade Rowing Club****

Tonight we’ll also be working on box squats to complement the explosiveness we want in the legs at the catch.  Here is a picture of Renegade Rower Thor getting after that suspension and explosiveness.

Keep Crushing It Thor!

Keep Crushing It Thor!

Rowing WOD 12/3: 4 x 10min w/ 1min Rest – Post Avg Splits

Posted on by
Reply

RR LaybackRowing WOD 12/3:

4x10min w/ 1 min Rest 

As Follows:

4min @18 Steady, 1min @20 Pressure

4min @18 Steady, 1min @20 Pressure

1min Rest

4min @20 Steady, 1min @22 Pressure

4min @20 Steady, 1min @22 Pressure

1min Rest

4min @22 Steady, 1min @24 Pressure

4min @22 Steady, 1min @24 Pressure

1min Rest

4min @24 Steady, 1min @26 Pressure

4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments for the month of November.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rest Day 12/2: Where’s the closest Rowing Club to you? – Find out and share!

Posted on by
2

Rest Day 12/2:

Where’s the closest Rowing Club to you?

Are they holding any indoor rowing competitions this winter?

If you drive by a nice body of water or are lucky to live near one, there is a strong possibility that there is a rowing club nearby.  If you need a break from holiday shopping or are recovering from a holiday party last night, sit down and do some research.  What bodies of water do you drive by or see every day?  Go online and check if there’s a rowing club on them.  Then try to find out if they hold any indoor rowing events this winter.  Share what you find and what opportunities there might be for other rowing athletes to compete this winter.

I’ll be up checking out the Lake Sunapee Rowing Club in New Hampshire this weekend as a guest.  They’ve invited me to talk about cross training for rowing and I can’t wait to tell them about all of the fun I’ve been having with CrossFit Boston, Wayland Weston Crew, Community Rowing, and of course Renegade Rowing.  Also, if you’re looking for a chance to compete come test your stuff at the Renegade Rowing League’s second race on December 15th at CrossFit Boston!

Post any thoughts to comments!