Category Archives: Motivation

RR Team and RRL1K Announcement! and Strength WOD 3/6/14: 5×5 Back Squat @80% – Post Loads

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Checkout the Renegade Rowing Team and Renegade Rowing League 1k!

Checkout the Renegade Rowing Team and Renegade Rowing League 1k!

Want to race on the water this Summer?  Consider joining the 2014 Renegade Rowing Team – Check it out and Sign Up Here!

Want to get inspired and commit to training for the Summer Rowing Season? Consider the 2014 Renegade Rowing League 1k – Check it out and Sign Up Here!

Rowing WOD:

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

4′ Rest

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

  • Post Splits to comments @26 and @20 for both pyramids

Strength WOD:

5 x 5 Back Squat @80%

  • Post Loads to Comments.

Conditioning WOD:

4 RFT

400m Run

20 Wall Balls (20/14 lbs.)

10 Push Ups

  • If it’s to cold outside to run then sub a 500m row.
  • If you don’t have space for wall balls then sub DB Thrusters.
  • Post time to comments.

Today’s focus is strength.  Use the pyramids in the Rowing WOD for a good warmup and skill session to dial in ratio and control.  Then get in a couple of warmup sets and whatever mobility you need before attacking the Back Squats.  Keep your chest up, lock your breath in, and spread the floor.  Drive through those heels as you fight through the hole.  Put all of your focus and effort into your working sets to get the most out of today.  If you’ve got the time give the Conditioning WOD a shot and empty the tanks.

One more day until we find out what’s in store for “14.2”!  Make sure you’re mobilizing and recovering well.

Have fun and go hard!

Rest Day 3/2/14: Who’s doing “14.1” again? – Share

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The Morning Crew at CFB attacking 14.1

The Morning Crew at CFB attacking 14.1

The CrossFit Games Open has begun and “14.1” was announced on Thursday at 8pm EST.  It is actually a repeat of the very first open workout “11.1”.  I was lucky enough to know what CrossFit was at the time and can remember cheering on the athletes of CrossFit Morristown competing in Montclair, NJ that year.  On Thursday night I decided to give it a go at CrossFit Boston and let me tell you it is an epic workout.  I don’t think I’ll do it again, but that topic always seems to be hot.  Will you do “14.1” twice to try and better your score?  Will you be consistent with that strategy for each weak of the Open?  There is definitely something to be said for the learning curve and figuring out how to best game a workout for yourself.

Please share if you’ve given it a shot, what you scored, and if you’ll be doing it again before Monday night!

I got 263 Reps.  Good Luck!

Strength WOD 2/17/14: 3×10 Deadlift @70% – Post Loads

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Rowing WOD:

Thor and Terese!

Thor and Terese!

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

  • Post Split @28 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26 w/ 1′Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
  • Post Splits for each 2′ segment @26

Strength WOD:

Nick and Thor all Smiles

Nick and Thor all Smiles

3×10 Deadlift @70% of 1RM

  • Be sure to get a few warmup sets in.
  • Post Load and Reps to Comments.

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

50 Double Unders (1 attempt unbroken)

All the Renegades!

All the Renegades!

It has been 6 weeks.  We’ve made it through one cycle of the Renegade Rowing Training Plan, members at CrossFit Boston have transformed themselves, and the Renegade Rowing Club has thrown down at the 2014 CRASH-B Indoor World Rowing Championships.  How did you do?  Did you PR your 2k or change your lifestyle?  What can you improve and how will you do better over the next 6 weeks?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s yesterday.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing.

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Deadlifts @70% of the 1RM (which we tested last week).  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

CRASH-B’s – World Indoor Rowing Championships – Sunday, February 16th, 2014

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12543436235_778ec1d8eb_z-2Good Luck All Competitors at the 2014 CRASH-B’s!

Yesterday the Boston College Men’s Rowing Team got a chance to throw down their best 2k Row with Renegade Rowing and CrossFit Boston.  Today there will be a number of BC Men and Renegade Rowers throwing down at Boston University’s Agannis Arena.  It’s been a fun winter of training thus far and I’d like to wish everyone competing the best of luck.

Looking forward to helping as many athletes and rowers as possible reach their goals!

Have Fun and Row Hard!

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Rest Day 2/9/14: Thanks and Congrats to our Renegades in Texas!

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Renegades are ready for CRASH-B's! Bring it on!

Renegades are ready for CRASH-B’s! Bring it on!

I hope you all get to have a restful Sunday and enjoy watching some awesome competition at the Winter Olympics with your family and friends.  It has been a great winter of training hard and inspiring more and more people to not just row, but row well and row hard.  With all of the rowing that takes place in Boston it has been a privilege to interact with Renegade Rowing Athletes following the blog and training across the world.  It’s especially been amazing interacting with all of the athletes finding rowing in the state of Texas.  Recently I received an email from Ward who has been training right along with the Renegade Rowing Club this winter.  He’s a masters rower who competed at the Dallas SWEAT’s Indoor Rowing Competition (Southwest Ergometer Amateur Tournament) and he’s made some awesome gains.

Thanks Ward and every Renegade Rower in Texas for pushing hard this winter and sharing your experience with us!  Keep up the hard work!

Here’s what Ward had to say about his Renegade Rowing Experience:

” Coach Pat,

Thank you for letting me tag along with your merry RRL band of athletes. Via internet, YouTube, programming and perhaps most importantly – the explanations of why we are doing and what we hope to accomplish from each WOD – you have taken me from not having a clue to actually having the confidence to create a 2K game plan.  I print out all of the WODs and occasionally go back and re-read the explanations – more than once a light bulb goes off; agh, this is what he means.

There is no doubt that had I been in Boston with your group, or even had a training partner vs training solo in Dallas I could have made greater physical gains, but that does not diminish the incredible job you have done in effectively teaching concepts, encouraging effort and making this a fun journey.

This morning I had a 2K PR at SWEAT: 7:37.4 (Masters 65+).
Thanks Pat!  Good luck at Crash B’s.

-Ward ”

You’re the man Ward!