Daily Archives: January 26, 2014

Conditioning WOD 1/27/14: 6RFT – 250m Row, 10 Burpees, 2 Snatch – Post Time

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Rowing WOD:

The Gentlemen of the Renegade Rowing League tearing it up on Saturday!

The Gentlemen of the Renegade Rowing League tearing it up on Saturday!

10 x 10 Strokes

  • First 10 Strokes of Start (1/2, 3/4, Full, 7 High)
  • After each set pause at 1/2 slide and let the fan come to a stop and Reset Monitor
  • Post Lowest Average Split to Comments.

Conditioning WOD:

6RFT

250m Row

10 Burpees

2 Snatch (135/95 lbs.)

  • Post Time to Comments.

Strength WOD:

EMOM10

2 Snatch

  • Heavier than last week.

Superset:

5×4 Pull Ups

5×4 Dips

  • As Heavy As Possible
  • Post Loads to Comments

Start the week of strong with some focused start work and then attack the Conditioning WOD.  Be sure to focus on your setup and execution of the snatches.  On Thursday we’ll be testing Games WOD 13.1 and today is a chance to dial in your snatches for that.

Have fun and tear it up!

Rest Day 1/26/14: Congrats to all Competitors at the Renegade Rowing League!

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Competitors at the Renegade Rowing League

Competitors at the Renegade Rowing League

Yesterday, the second and final race of the 2013-2014 Renegade Rowing League was held at CrossFit Boston in Allston, MA.  We had 19 competitors race 2,000m CRASH-B Style across two heats.  Nicholas A. in the Lightweight Junior Men’s Event got to sign his name on the Renegade Rowing Cup for making a 1minute and 26second improvement from his first race in December.  Everyone dropped the hammer and pushed their limits.  It was awesome seeing everyone cheer each other on and experience the glory of rowing.  I look forward to seeing everyone crush it at CRASH-B’s in a few weeks and I can’t wait till it warms up and we get to give it a go on the water.

RRL 1-25-14 Results

Nick A. - Winner of the 2013-2014 Renegade Rowing Cup!

Nick A. – Winner of the 2013-2014 Renegade Rowing Cup!

At CrossFit Boston we’ve been participating in a 6-Week Transformation Challenge and this marks the half-way point.  How’s the first three weeks of 2014 gone for you in regards to training, nutrition, and lifestyle?  Have you been able to eat clean and train dirty?  One thing that has helped me keep on my game over the last three weeks has been prepping enough food and snacks for the whole week on Sunday afternoons.  Below are a few meal options I put together for Breakfast, Lunch, and Dinner last week.  I also make sure to have bananas, apples, cashews, figs, grapes, and plantain chips ready for when I need a little snack or pick me up in between meals and post training.  If you’d like step by step directions and pictures for these recipes I’ve passed them on to Alex Black of Wicked Good Nutrition to include in her recipe and nutrition plan package.  There are lots of awesome recipes in there, so if you need some new ideas to keep things fresh be sure to check it out. WickedGoodNutrition.com  Just shoot her an email to get started eating clean!

Breakfast Cups w/ Sausage and Broccoli Slaw

Breakfast Cups w/ Sausage and Broccoli Slaw

Looking forward to seeing how everyone transforms in a few more weeks when we hit CRASH-B’s and our next 2k!

Keep up the great work!

-Coach Pat

3 Varieties of Greek Yogurt Chicken Salad

3 Varieties of Greek Yogurt Chicken Salad

Shredded Taco Chicken

Shredded Taco Chicken