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.
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
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
Shredded Taco Chicken
Renegade Rowing 