Tag Archives: healthy-living

Rest Day 3/28/13: Will you be at the CrossFit Rowing Course June 8-9 in Boston? Share!

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Rest Day 3/28/13:

Shane FarmerWill you be at the CrossFit Rowing Course June 8-9 in Boston?

This weekend athletes and trainers from around the Northeast are coming to CrossFit Boston to get their Level 1 CrossFit Certification.  They’re interested in learning more about CrossFit and taking their knowledge to the next level so they can share their love and passion for constantly varied, high intensity, functional movement with their family, friends, and community.

Sculling

Sculling

If you feel the same way about Rowing, especially when combining it with CrossFit, then you should come get some knowledge too!  CrossFit Boston will be hosting a 2-Day CrossFit Rowing Trainer’s Course June 8-9.  On Saturday CrossFit Rowing Coach Shane Farmer will be dropping some know-how on the erg and on Sunday all participants will get a chance to take their new-found knowledge to the water at Community Rowing.

Register Now before it fills up!

Rowing WOD 3/19/13: 6 x 650m w/ 1:45 Rest – Post Avg Splits

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The Renegade Rowing Team starts up in April!  Tryouts and Info Session next week at CrossFit Boston Iron and Grit (3/26 and 3/28 @5:30am – 7am)!  Click here to check it out and register!

Rowing WOD 3/19/13:

Renegade Rowing Team enjoying an early morning row!

Renegade Rowing Team enjoying an early morning row!

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Are you ready for 13.3?  It could be a 2k.  Either way our next testing day is coming up in a couple of weeks, so now is the time to dial in your race strategy.  You’ll definitely want a game plan going in. This is a Rowing WOD we did last month and today is a chance to test your training and see if you’re ready to go.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from February try to improve upon them and finish stronger on the last couple of pieces.  Over the next two weeks we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

Rest Day 3/14/13: Find a local rowing club! Join a learn to row program!

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Rest Day 3/14/13:

Sculling at Craftsburry

Sculling at Craftsburry

Find a local rowing club and join a learn to row program!

Recently I was emailed by Jennifer who is a follower of the CrossFit Rowing Facebook Page and Renegade Rowing.  She learned to row last year and wanted to spread the word for other interested athletes in the NY and NJ area looking to row.

This year the East Arm Rowing Club Learn-to-Row Program begins with an optional technical session at the West Point Boathouse on Saturday April 13 at 9 a.m. ($7 fee), continues with on-the-water practices starting the week of April 21, and culminates with the annual “Greenwood Lake Challenge” for the Sullivan Cup Sunday, June 2 beginning at 9 a.m.

For more information on the East Arm Rowing Club Learn-to-Row program, including a registration form and waiver, click here.

Renegade Rowing Team

Renegade Rowing Team post Race!

Renegade Rowing Team post Race!

If you’re in the Boston area you should come checkout the Renegade Rowing Team.  Our goal is to learn to row and race on the Charles River!  We will be starting the first week in April.  Practices will be Tuesday and Thursday mornings from 5:30 a.m. – 7:00 a.m. out of the Community Rowing Boathouse in Brighton.  Our goal is to be competitive and race in a regatta every 2 months.  A link for registration will be up on the Renegade Rowing site soon.  In the mean time email Coach Pat with any questions! pat@renegaderowing.com

Post any local rowing clubs and programs you know of in your area to comments!

Rest Day 2/28/13: Chicken and National Erg Standards!

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Rest Day 2/28/13:

Chicken!Chicken Scaloppini

Part of training is knowing your body and giving it proper recovery.  Nutrition plays a large role as does sleep.  It’s good to stay fresh by planning and treating your body to an awesome meal.  If that meal is something new and exciting that you haven’t seen in a while, you’ll look forward to recovery days and come back ready to hit training harder.  Below is a great take on chicken that may do just that for you.  Give it a try!  Let us know how it goes!

And National Erg Standards!

Tomorrow I’ll be posting some National Erg Standards and thoughts/questions as to what it would take to be an elite rower who doesn’t just grind out steady state for hours on end.  If you have any thoughts on the subject stay tuned and share as you see fit!

Paleo Chicken Scaloppini w/ Sautéed Arugula

photo 5

This is a quick, fairly easy recipe you can make with ingredients most people have in their homes already. The chicken and arugula together took me a little under an hour to make. The meal together is 240 calories, 14 g fat, 6 g carbs, and 25 g protein. Add a sweet potato or some roasted veggies(pictured above) to round out the meal.

…Click here for the full recipe from Wicked Good Nutrition …

Rest Day 2/21/13: Why Do A Paleo Challenge? – Share your thoughts!

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Rest Day 2/21/13:Fruit

Below is a great post from Alex Black of Wicked Good Nutrition on how to start a successful paleo challenge.  If you’re interested in learning more about rowing and nutrition, get in touch with either of us!  Renegade Rowing and Wicked Good Nutrition are teaming up to offer your Box a rowing/paleo challenge that will improve everyone’s performance and lifestyle.

How to Start a Successful Paleo Challenge

Why do a Paleo challenge?babysuccess

Probably because your CrossFit box is running one or you heard about it form a book/the internet/friends and want to try it out. However you got there, starting a paleo diet is no piece of cake (pun completely intended). There’s the question of what to eat and what not to eat. Then there’s the learning to cook paleo thing, and on top of that learning to cook paleo and still ENJOY it thing.

I do want to clarify that this doesn’t mean you have to eat exactly this way all the time. Like I’ve said before, a good diet is a healthful eating plan that works for you. So if you find you feel better when you eat some dairy, then add it back in after the challenge. But in general paleo challenges tend to be fairly strict, and if that’s what you’re doing, I can help! Read on for a crash course in planning for a paleo challenge.