Category Archives: Our Mission

Rest Day 6/20/13: RRT Tryouts and Nutrition Timing!

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Rest Day 6/20/13:

Bringing it home in the sprint! Who's interested in joining the Renegade Rowing Team this Summer?

Bringing it home in the sprint! Who’s interested in joining the Renegade Rowing Team this Summer?

Renegade Rowing Team – Tryouts are being held July 19 at 6:30pm!  Come to CrossFit Boston ready to throw down and commit to the team.  Sign Up on the Programs page!

Below is a great post from Alex Black of Wicked Good Nutrition on when we should be eating in relation to our workouts…

It’s All About The Timing

We all know this from sit coms and movies right? How many times did “timing” make life difficult for Ross and Rachel? But, it’s also really important in almost every sport.  Baseball players have to swing at the right time to connect with the ball and get a hit. Olympic lifters need to pull and drop under the weight at the right time to make a lift. And rowers focus on maintaining a steady pace and stroke rhythm while keeping in sync with the boat.  In much the same way that you would make and execute a race plan for a 2K test, it is important to plan when and what you eat surrounding workouts. In this post I’ll discuss the best foods to eat and when.  That way you can keep having awesome workouts.  Read More…

Rest Day 6/16/13: Happy Father’s Day!!!

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Rest Day 6/16/13:

The Man!

The Man!

Happy Father’s Day!!!

I hope everyone can get out and enjoy the day with their Dad!  If possible, take him out rowing or show him how to erg.  Or perhaps just let him relax and enjoy the day.  Anyways, give him a hug and do something fun!

Love You Dad!

Rest Day 6/13/13: Do you have what it takes to Race?

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Renegade Rowing Team getting their point to start the Rumble on the River

Renegade Rowing Team getting their point to start the Rumble on the River

Rest Day 6/13/13:

Do you have what it takes to Race?

Have you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

Then you should tryout for the Renegade Rowing Team.

We’ll be training twice a week starting mid July and racing in September.  More details are on their way.  Checkout the video below to see what you could be doing with your summer…

Comment if you’re ready!  Tryouts in July!

Rowing WOD 6/10/13: 10k Row for Form – Post Time and Fixes

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Fun Saturday Morning! Thanks All!

Fun Sunday Morning! Thanks All!

Rowing WOD 6/10/13:

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

This past weekend I had the pleasure of hosting the 2-Day CrossFit Rowing Trainer Course.  Yesterday I had an awesome time helping 16 amazing coaches and athletes learn to row on the water.  They each learned to scull in training singles and crushed the race at the end of the day.  I had a blast and I can’t wait to see their rowing progress as they go home and spread their new found passion for the sport.

Shane Farmer was amazing as always and covered a ton of information at CrossFit Boston Iron and Grit on Saturday.  On Sunday he did video review with everyone and Brent Bode lead the sculling sessions at Community Rowing.  We also had help from two killer female rowing coaches – Alyssa Fogel and Cady Hart.  Thank you to all the participants for bringing open minds, awesome energy, and making this weekend an amazing experience for all.

As Coach Shane mentioned, your homework is to go row a 10k.  Today’s Rowing WOD is that 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.

Rest Day 6/9/13: Go Row on the Water! Share your experience!

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Final WOD on Saturday at the CFRowing Trainer Course!

Final WOD on Saturday at the CFRowing Trainer Course!

Rest Day 6/9/13:

Go Row on the Water!

It’s a beautiful time of year to get out and enjoy this sport on the water.  Go find a rowing club and find a way to row.  You will love it!

Share your experience!