Tag Archives: inspiration

Rowing WOD 9/29/13: How do you get Motivated? – Share

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Rest Day 9/29/13:RR UVM Men Alumni HOCR

The Head of the Charles is taking place in three weeks.  A lot of rowers have used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  I hope you can come check it out and witness one of the most awesome rowing events in the world.  If you can’t, what is motivating you this October?  Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.

How do you get motivated?

The Land of Motivation

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before your body recognizes this as its new and healthy weight.

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

…Read More Here…

Rest Day 9/22/13: Inspire Someone Today!

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Rest Day 9/22/13:

Inspire Someone Today!

Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals.  Help drive their passion and pursuit of a better self.  Show them what you take pride in and how hard you work for what you believe in.  Find a way to motivate them and do what needs to be done.

Iron Bill and all of the firefighters hurt by that fire down in Houston, this video is for you!

Rowing WOD 9/21/13: RR Warmup then “Iron Bill” Inspire WOD – Post Score

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Rowing WOD 9/21/13:Captain William Dowling

Warmup: Row 2k @5k Pace, 1 Mile Run (easy)

“Iron Bill” Inspire WOD

Iron Bill (men’s weight) WOD: 200m run with a 50# bag of absorbent or sandbag, 50-75# thrusters, 200m (1) foam bucket carry or 50# dumbbell, 20-16kg Kettlebell or 35# dumbbell Turkish get-ups, 200m run, 50m overhead walking lunges w/1 ¾” rolled hose, 200m (1) foam bucket carry or 50# dumbbell carry, 50-75# back squats, 200m run with a 50# bag of absorbent or sandbag.

Jacki (women’s weight) WOD: 200m run with a 50# bag of absorbent or 25# sandbag, 50-45# thrusters, 200m (1) foam bucket carry or 25# dumbbell, 20-8kg Kettlebell or 15# dumbbell Turkish get-ups, 200m run, 50m overhead walking lunges w/1 ¾” rolled hose, 200m (1) foam bucket carry or 25# dumbbell carry, 50-45# back squats, 200m run with a 50# bag of absorbent or 25# sandbag

1173843_195907660584110_1124055243_nToday’s Rowing WOD is in honor of Captain William Dowling of the Houston Fire Department and his family.  If anyone would like to join me I’ll be performing this wod tomorrow at 1pm at CrossFit Boston.  No matter where you are performing this be sure to take a picture or some video and post it on the Iron Bill Facebook Page to show them our support.

Iron Bill, Jacki, and Family you are in our prayers.

The following excerpt is from YourHoustonNews.com:

Houston Fire Department Captain William Dowling was one of 14 severely injured  in the deadliest blaze in the Houston Fire Department’s history.  He has been in a medically induced coma since the accident and is listed in critical but stable condition at Memorial Hermann Hospital in the Medical Center. As a result of his injuries, both of his legs had to be partially amputated.

HFD received the call shortly after noon on Friday, May 31 for a fire in a restaurant at the Southwest Inn hotel off Highway 59 in southwest Houston. Dowling’s unit was the second on scene.

According to reports, the heavy, tile roof collapsed on Dowling, trapping him. Despite his injuries, Dowling was able to hit his mayday button, alerting others to his location and resulting in his rescue.

Dowling has been with the Houston Fire Department for 13 years. He has worked at Stations 12, 19, was an EO (driver) at 25, transferred to 48 as a Captain, and started at 68 as a Captain in January. He was also a part-time employee at Champions Emergency Services District 29.

Rowing WOD 9/20/13: RR Warmup, FS 6×3, Barbell Fran, RR Warm Down – Post Splits, Load, and Time

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Rowing WOD 9/20/13:

Imagine doing this Rowing WOD on the Charles River

Imagine doing this Rowing WOD on the Charles River

Buy In: 1 Mile Run (easy pace)

Strength: Front Squat 6 x 3

  • 6 sets of 3
  • Work to something heavy for the day.
  • Take the weight from the floor.

Metcon: Barbell Fran – 21-15-9

  • Thrusters (45#)
  • Pull Ups (scale w/ jumping pull ups)

Cash Out: 2k Row @5k+3 Pace

This Wednesday the Boston College Men’s Crew Team hit the classic benchmark wod Fran with empty barbells and a focus on power with the hips.  It’s great for feeling the power we need from our legs and hips in the boat.  Have some fun and do your best to execute the 2k row at the end as prescribed.  If you’re not feeling it then back off a little, but be consistent.  Have good form in all movements and have some fun kicking up the intensity.

Post your load, times, and splits to comments.

Rest Day 9/19/13: Who’s on your team? – Share your thoughts

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Rest Day 9/19/13:RRT13 RoR Boat Pic

Who’s on your team?

Every day you go to work there is a team of people you work with.  Every day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.

RRT13 RoR Team picsFall is here.  Set a goal, whether it’s a competition or a benchmark, and let’s get after it.  Here is a little video of the Renegade Rowing Team.  After 8 weeks of training, they learned to row together and push themselves to a third place finish at the Rumble on the River last Sunday.  If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!