New RR T!
Remember Smooth Is Fast!
Rest Day 9/6:
What’s your 2k Race Plan?
Get hydrated, eat well, and get a good sleep. It’s been a solid three days of training/testing. Be sure to take the time to mobilize those quads, hips, and hamstrings. In training we ask a lot of our quads whether it’s rowing or running stadiums. Show them some love even if it’s painful. Do it!
For those that have been following the Rowing WODs you’ve probably noticed we are in the middle of a testing week. We tested the 5k on Monday, the 1′ domain and 1 RM for our lifts on Tuesday, and our general fitness on Wednesday. If you’ve missed those or are looking for the ultimate test, Friday will be a chance for you to attain 7 or 8 minutes of glory. Start thinking of your goal and developing a race plan that will get you there.
Renegade Rowing 
There are a lot of 4k/5k rowing competitions coming up in October-December. Will your blog be geared toward helping people erg toward those competitions? Also — how do I get one of those nifty t-shirts all the way in San Diego?
Hey Melissa! We will continue to use a balanced training plan this fall, but I can definitely touch on training for head races over the next couple of weeks. If you’re training in a box 3x per week and also getting in 3-4 Rowing WODs you’ll be ready to crush your competition. Shoot me an email at pat@renegaderowing.com and we can figure out a way to get you a shirt!