Category Archives: Motivation

Rowing WOD 9/27/14: 29 Burpees and 5k Test – Post Scores

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Rowing WOD:

Where do you test? Why? Come test yourself at the CrossFit Rowing Trainer Course!

29 Burpees For Time

5k Row for Time

It’s been another month of epic training.  How have you progressed?  Have you been consistent in your work?  Now is the time to test where we’re at and re-focus as the championship head racing season draws near.  It also happens to be the 27th of September, a great day to do 29 Burpees!  I’ll be doing them tomorrow when I turn 29 on September 28th.  Good luck, have fun, and get after it!

How well does your body process and use oxygen to do work?  How long can you sustain work?  Today’s assessment will give you an idea of both your aerobic capacity and endurance.  Set your monitor for 5,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.  This will give you an idea of your work capacity over about 20 minutes.

For those wondering why we’re doing such a long test and how to attack it, think of this as a Girl Wod like “Mary”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work aerobically without having to dip into anaerobic energy stores.  Also, when tackling “Mary”, good competitors will go in with a game plan based on what they know they can maintain.  The first couple of rounds may be used to ease into the work without flying and dying.

Whether you’re a Vet or Novice, the goal should be to maintain a consistent 500m split and stroke rating throughout the whole piece.  If this is your first 5k aim to build your confidence by negative splitting.  Start the first 1k at a moderately hard pace that you can consistently hold.  Then every 1k after that try to pull a little bit faster, perhaps 1 split second every 1k.  What you should avoid is going out to hard, say 1:45 /500m, and then dying half way through to limp in at a split of 2:00 /500m.

Novices should try to maintain a stroke rating of 24 to 26.  Vets should work on executing a race plan, maintaining their splits, and rowing at a stroke rating of at least 26 to 28.

Let us know how you do!  Post your results to Comments.

Rest Day 9/25/14: Mobilize!

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Rest Day:

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 Boston College Men’s Crew.  In the afternoon I coach high school athletes from the area looking to make their respective crew teams as part of Renegade Rowing.  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 9/21/14: Inspire Someone Today!

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IMG_2686Rest Day:

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.

Rest Day 9/18/14: Who’s on your team? – Share your thoughts

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Rest Day: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 at the Rumble on the River.  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!

Rest Day 9/14/14: Are you Ready to Rumble?

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Rest Day:

Renegade Rowing Team - Racing at the Rumble on the River

Do you have what it takes to Race?

Have you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

Then you should tryout for the Renegade Rowing Team.

For now though, go checkout the Rumble on the River at Community Rowing Inc. in Brighton!  Racing and Live Music on the banks of the Charles River all day long.  Have some fun and checkout this awesome sport we call Rowing.

Here’s the RRT finding some rhythm in the Quad earlier this year…