Monthly Archives: January 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

 

Rowing WOD 1/25/14: Row 2k! – Post Results

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Rowing WOD:

Terese Crushing her 2k on Thursday!

Terese Crushing her 2k on Thursday!

2k Row

  • Post Results to Comments.

Strength WOD:

5×5 Shoulder Press

  • Post Load to Comments.

Conditioning WOD:

5RFT – 15min Cap

200m Run

20 DB Walking Lunges (45/25 lbs.)

5 Wall Climbs

  • Post Score to Comments.
Ready for that Catch!

Ready for that Catch!

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 our second test of the winter season and will give us an idea of how our training is progressing and what pacing we should use in future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Terese set a PR of 8:14. Who's throwing down a PR today?

Terese set a PR of 8:12, that’s a 12sec improvement from December. Who’s throwing down a PR today? Who wants the Renegade Rowing Cup?

Rowing WOD 1/24/14: Peak Power and Tabata Starts – Post Max Watts and Fastest Start

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Rowing WOD:

Thor's Ready for the Renegade Rowing League! Are you?

Thor’s Ready for the Renegade Rowing League! Are you?

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Cleans

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Conditioning WOD:

AMRAP3

5 Jerks (115/75 lbs.)

10 Box Jumps (24/20 in.)

  • Post Rounds + Reps to Comments.

The focus of today is Power, so be sure to get in the Rowing and Strength WOD.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

Who’s Ready to test the 2k tomorrow?

Strength WOD 1/23/14: 5×5 Back Squat – Post Loads

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Rowing WOD:

Coach Pat and CFB Badass Consortium attacking push ups at Not Your Average Joe's last weekend. Got any fun weekend plans?

Coach Pat and CFB Badass Consortium attacking push ups at Not Your Average Joe’s last weekend. Got any fun weekend plans?

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

4′ Rest

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

  • Post Splits to comments @26 and @20 for both pyramids

Strength WOD:

5 x 5 Back Squat

  • Post Loads to Comments.

Conditioning WOD:

4 RFT

400m Run

20 Wall Balls (20/14 lbs.)

10 Push Ups

  • If it’s to cold outside to run then sub a 500m row.
  • If you don’t have space for wall balls then sub DB Thrusters.
  • Post time to comments.

Today’s focus is strength.  Use the pyramids in the Rowing WOD for a good warmup and skill session to dial in ratio and control.  Then get in a couple of warmup sets and whatever mobility you need before attacking the Back Squats.  Keep your chest up, lock your breath in, and spread the floor.  Drive through those heels as you fight through the hole.  Put all of your focus and effort into your working sets to get the most out of today.  If you’ve got the time give the Conditioning WOD a shot and empty the tanks.

Have fun and go hard!