Rest Day 7/4/13:
Fun on the Esplanade last year!
Happy 4th of July!
We live in an awesome country and today is a day to celebrate that! Get outside and enjoy some time with family and friends. If you need something to do before hitting that BBQ or Picnic, challenge a friend to 100 Burpees! Ready Go!
Have a great day and come ready to hit it hard tomorrow!
Rest Day 6/30/13:
What did you learn in June?
It’s finally summer and June is already over. What did you learn? Did you learn how to suspend from the handle, maintain a consistent split, or vary your ratio? Did you learn more about your Olympic Lifts? How hard did you push toward your goals? What are you looking forward to learning in July and how will you attack your goals differently? If you had any great revelations or fun stories please share!
Handstand Challenge!
Take 15 minutes today to practice free-standing hand stands. Who can hold a handstand for more than 5 seconds? Challenge a friend and have some fun!
Last, but not least… If you’re looking to learn more about rowing and how to do it on the water with a team, then the Renegade Rowing Team is for you! Tryouts will be held July 19th at CrossFit Boston starting at 6:30pm. Please sign up on the Programs Page. The team will train for 8 weeks and then race in September. Practices will be held at Community Rowing Boathouse from 6:30-8pm on Tuesday and Wednesday nights.
Let us know if you have any questions!
Rest Day 6/27/13:
Boston Summer Sunset over the Basin. Enjoy more of these on the Renegade Rowing Team! Tue/Wed nights 6:30-8pm
Get Outside! Go for a 45min Walk!
Life can get crazy and schedules can fill up fast, especially in the summer with work, parties, and vacations. That doesn’t mean you should just give in to the pressure. Sometimes taking 5 minutes to step outside and breath can be extremely refreshing. Taking time for yourself is key to balance and recovery. Tomorrow looks like there could be some crazy weather in the Boston area, so if you see a window get outside and take 45 minutes for yourself before getting stuck inside. Find a river, go for a walk, enjoy the little things.
I took a 45 minute walk in the heat/humidity yesterday and it was awesome. I even caught a glimpse of some elite eights rowing down power house stretch on the Charles River.
Share your experience or what you do to take time for yourself.
Rowing WOD 6/24/13:
Need a Training Partner? Tryout for the Renegade Rowing Team July 19 @CFB!
2 x 12min w/ 3min Rest
1st:
2′ @18 S/M, 2′ @24, 2′ @20, 2′ @26, 2′ @22, 2′ @28
2nd:
2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20
When competing in a WOD it helps to know what pace and rhythm will be most efficient. The best way to learn where you’re most efficient is by doing. Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm. Try to hold a consistent split over each two-minute segment. When the stroke rating (s/m = strokes per minute) increases try to hold the split lower. When the stroke rating decreases don’t let the split jump.
Post your Total Meters Rowed for each piece to comments.
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…
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…
Renegade Rowing 