Category Archives: Motivation

Rest Day 10/30/13: Happy Halloween, 2k Prep, and Renegade Rowing Club!

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Rest Day:

Congrats again to Renegade Rower Drew Tennant on winning a Fish Head!

Congrats again to Renegade Rower Drew Tennant on winning a Fish Head!

Happy Halloween!

Announcing the 2014 Renegade Rowing Club!

I hope you’re planning on dressing up for Friday’s WOD!  I’ll be dressing up to coach!

It’s that time of year again.  The weather has gotten cold and no one wants to row in the cold.  Now is the time to get pumped for training in the gym and crushing your 2k on the erg!  The 2014 Renegade Rowing Club will be held at 6:00am on Tuesday mornings and 6:00pm on Wednesday nights at CrossFit Boston in Allston, MA.  Practices will start next week.  The cost for the Renegade Rowing Club will be $47 per month.  We will be training for the Renegade Rowing League, which will be held in November, December, and January, leading up to CRASH-B’s.  Who’s game?  Email me if you plan on joining the Renegade Rowing Club, pat@renegaderowing.com.  There are only 16 spots available in the club and we already have 7 people signed up, so let me know sooner rather than later!

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.

Post thoughts on your 2k Race Plan, Goals, and if you will be joining the Renegade Rowing Club!

Rest Day 10/26/14: Good Luck at Head of the Fish!

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HOCR 2014 DrewRest Day:

Good luck to all of the competitors at the Head of the Fish Regatta in Saratoga, NY this weekend!  The Boston College Men’s Crew Team has been working hard all season.  Have fun and race hard everyone!

Rest Day 10/23/14: How do you get motivated? Share!

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Rest Day:

Racing the Single at HOCR!

How do you get motivated?

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit toward your own goals or an upcoming event?

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Approaching Western Ave. Bridge at HOCR!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

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 you 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!

Rest Day 10/19/14: Good Luck to all Competitors at HOCR! – Checkout The Possibilities!

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Rest Day:

Good luck to all competitors racing at the Head of the Charles Regatta this weekend!

Sunday morning should be a blast if you’re around the river at all.  Later in the day, the Boston College Men will be racing two 8+’s in the Collegiate 8+ event.  Here’s a glimpse of what they did to prepare for HOCR.  If you or your team is interested in training with Renegade Rowing this winter please email pat@renegaderowing.com.

Rowing WOD 10/18/14: Head of the Charles is Here! 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD:

Crews Warming Up on Friday

3k Row

  • (@5k+4 Pace)
  • 6min rest

2.5k Row

  • (@5k+2 Pace)
  • 5min rest

2k Row

  • (@5k Pace)

Boat Trailers at FALS

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

What is your favorite part of Head of the Charles Weekend?