Category Archives: Mobility

Rest Day 2/11/16: Rest Day – Mobilize and try some Apple-Fig Butter!

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Rest Day:

Renegade Rowing Tanks are in!

Renegade Rowing Tanks are in!

With CRASH-B’s coming up in a few weeks, it is important to check on your body.  How are you feeling?  What’s tight?  What’s bugging you?  Take 15 minutes to mobilize, get loose, and feel good.

Also, if you’re looking for a good pre workout boost of energy checkout this great post from Alex Black of Wicked Good Nutrition.

Simple Apple & Fig Butter

photo-2One question I get asked a lot is, “what should I eat before a workout?”. I’ve talked about the nutrients you need and a few pre-workout meal ideas in a blog post back in November, but to sum it up, you need carbohydrates and protein from low-fat, low fiber foods. Overall, it’s just important that you eat something, and this tends to be hard for people who exercise early in the morning or run a tight schedule. If you need a quick burst of energy before a workout, try this simple and easy apple fig butter. I got the inspiration from the PaleOMG website, but wanted to make a version with no added sugar and fewer ingredients. Try 2-4 spoonfuls for a quick source of fuel before your next workout.

…Checkout the recipe here…

Rest Day 1/14/16: When is your next 2k test? – 15min Mobility

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Rest Day:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

When is your next 2k test?

CRASH-B’s are almost one month away!  They are otherwise known as the World Indoor Rowing Championships and they’re held at Boston University’s Agganis Arena on February 28th.  There will be hundreds of rowers and crossfitters from around the country and world descending on Boston to try to claim a hammer and a personal best.  Many of these athletes have been training all winter.  Knowing where their current 2k is and how they’ll respond to the pain and glory of competition is key.  That is why they’ll test their 2k probably within the next week.

Here at Renegade Rowing we will be hosting an opportunity for athletes from around Boston to come experience the competition they’ll see at CRASH-Bs.  The second race of this  winter’s Renegade Rowing League will be a 2k from 8am-9am this Saturday, January 16th at Our Crew Fitness.  Anyone wishing to compete and test their 2k can come on by 100 Holton Ave and give it a go.  The entry fee is $15.  Register here.

Below is a video of the Renegade Rowing League.  Take a look and then go take 15 minutes out of your day to focus on mobilizing your ankles, hamstrings, and hips!

Rest Day 9/24/15: 15min of Mobility – Get Some!

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Rest Day:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

15min of Mobility

Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes. In the mornings I coach athletes from CrossFit Boston and Community Rowing. In the afternoon I coach high school athletes from the Wayland Weston Crew Team. The biggest thing all three teams need to improve their performance is mobility. Today is a good day to focus on improving your mobility. Let’s get after it!

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish? Tight hips/hamstrings at Bodies Over?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

Rest Day 9/2/15: 15min of Mobility – Share Your Focus

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Rest Day:

BC Men's Crew pushing it out during Cindy

15min of Mobility

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

Share your thoughts to comments!

Rest Day 8/20/15: What’s your favorite mobility move for Rowing? – Get Loose!

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Rest Day:

The Renegade Rowing Team drilling by Moonlight!

What’s your favorite mobility move for Rowing?

Get Loose and Enjoy 15 minutes of Hamstring and Hip Mobility.

Over the past week we’ve hit it pretty hard with intensity and higher volume.  Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility and the work we do on off days to promote recovery and rebuilding of the muscle fibers we tear.  Use today as an opportunity to stretch out and rebuild those hamstrings, increase your flexibility, and eat some good quality food.

Share your favorite mobility move, where you’re feeling it today, and how you mobilized!