Category Archives: Motivation

Rest Day 7/31/14: Have you tried Team Squats as if in a Boat? – Share Thoughts

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As part of the Renegade Rowing Team Warm-Up, we always practice team squats as if we were in the boat.  It helps to learn how to follow and time the catch with the rest of the boat.  If you’re interested in Rowing on the water Renegade Rowing might be a great option for you.  Check it out!

Rowing in an 8+ involves a lot of the same control and timing as team squats.  Have you ever tried doing a movement in sync with another person?  How about with 7 other people?

Share your thoughts on team squats?  Have you ever performed them in a team wod?

Rest Day 7/27/14: Can you imagine a Games Event on the Water? – Share

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Rest Day:

Renegades Racing on the water!

Can you imagine a Games Event on the Water?

Wouldn’t it be epic to watch the Games WOD from Friday with a 3,000m row on the water instead of the erg?  I don’t know if it’ll ever happen, but I hope I’m there if it does.   Let us know how you think they should incorporate rowing on the water into the Games!

The Renegade Rowing Team kicking off a great first week on the water!

Post your thoughts about a Games Event on the water!

Rest Day 7/24/14: What Split would you hold for 3,000m if … ? – Share

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Rest Day:

Excited to see Coach Shane Farmer crush it in the Team competition. Hopefully something like the half-marathon pops up for him!

What Split would you hold for 3,000m if you immediately had to get up and do 300 double unders and a 3 mile run afterward?

The CrossFit Games have begun and this year rowing will be seen on Friday!  Competitors will have to row 3k followed by 300 double unders and a 3-mile run.  What would your strategy be?  Would you go all out and try to grab the early lead? Or would you game it and try to pull ahead on the double unders and running?

Share your game plan and thoughts on the WOD to comments!

Rest Day 7/17/14: Are you a Firsthand Athlete?

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Rest Day:

One of the First Renegade Rowing Athletes to become a Firsthand Athlete!

Are you a Firsthand Athlete?

Please share any thoughts or experiences to comments!  Here are my thoughts on what I mean by Firsthand Athlete.

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  Rowing is a unique sport in that there is no coach calling plays, talking you through the pre-race warm-up, or cueing you on that one technical or tactical fix during a race.  The same goes for fitness, when an athlete is away on vacation there is no coach to walk them through a workout.  When a rower shoves off the dock on race day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

The Renegade Rowing Goal

One of the main goals of Renegade Rowing is to develop Firsthand Athletes.  In order to be successful, rowing teams must be full of Firsthand Athletes that can work hard together and stay focused on what they must do as individuals to make the boat go faster.

Rest well and be ready to work hard tomorrow!

Rest Day 7/13/14: What’s your favorite Summer Vegetable? – Share your Recipes!

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Rest Day:

Spaghetti Squash!

What’s your favorite Summer Vegetable?

Now that many local farms and CSA’s are up and running for the summer it’s easy to get your hands on fresh vegetables.  What do you crave? How do you use it?  When do you prepare it?

Share your favorite recipes to comments!