Category Archives: Motivation

Rest Day 1/5/14: Have you registered for the RRL and 2014 CRASH-B’s? – Who’s In?

Posted on by
Reply
Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December!

Renegade Rowing League, January 25th @CFB – Register Here

C.R.A.S.H.-B. Sprints World Indoor Rowing Championships 2014, February 16th – Register Here

If you’re in the Boston Area on January 25th come to CrossFit Boston at 114 Western Ave in Allston, MA at 11am to compete Head to Head CRASH-B Style.  There’s a $15 Entry Fee and prizes for winner’s of all age categories.  There will be Renegade Rowing Decals for competitors and socializing afterwards.

The Renegade Rowing Cup is ready! Are you?

The Renegade Rowing Cup is ready! Are you?

We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.  The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes.  Grab some friends, come on down, and get after it.  This is the second of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February.  Anyone is welcome to come test themselves to see how they stack up.

If you’re interested in competing and bringing your gym, have them go the RRL Page and Register.  All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!

Pat at 2010 CRASH-B Sprints from Coach Pat on Vimeo.

Rest Day 1/1/14: Happy New Year!

Posted on by
2
Representing at CRASH-B 2013! I can't wait to see our Renegades at CRASH-B 2014!

Representing at CRASH-B 2013! I can’t wait to see our Renegades at CRASH-B 2014!

I wish everyone the best and hope 2014 treats you well!  Take some of that into your own hands and commit to a certain number of Rowing WODs per week.  Mixing in just 2 or 3 with your regular training can step up your game to a whole new level.  Comment with your results and let other Renegade Rowers know how you’re doing!

Also, get excited for some additional programming.  This Holiday Season I’ve been working on the Renegade Rowing Training Plan.  I’ll be adding in additional training blocks to each day so that if you are on your own or you’re looking to step up your performance you’ll have what you need to get the job done.

Enjoy your day and have some fun with Family and Friends!

All the Best!

Coach Pat

Rowing WOD 12/31/13: “NYE Challenge” – 1k Row, 50 Burpees, 1k Row, 50 Burpees – Post Time

Posted on by
Reply

Rowing WOD 12/31/13:

Allan crushing it in Heat 2 of the RRL! He pulled a 6:45 and is primed for a solid winter of training!

Alan crushing it in Heat 2 of the RRL! He pulled a 6:45 and is primed for a solid winter of training!

New Year’s Eve Challenge

Complete for Time:

1k Row @20s/m

50 Burpees

1k Row @22s/m

50 Burpees

Happy New Year’s Eve Everyone!  I hope you all had a great year and are celebrating with some fun tonight!  Here is a little challenge I dreamed up if you’re game.  I’ll be doing 100 Burpees For Time to end my burpee challenge for the year and I figured this would be a solid challenge to work on rowing and still fit in 100 burpees.

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.

Setup a clock and give it your best to finish 2013 Strong!

Post your time to comments!

Rest Day 12/29/13: What were your goals in 2013?

Posted on by
Reply
Checkout the Juniors getting after it at the Renegade Rowing League!

Checkout the Juniors getting after it at the Renegade Rowing League!

What were some of your big goals for 2013?  Did you achieve them?

As 2013 comes to a close it’s a good time to look back on the year and reflect on what we’ve accomplished.  Did you have a goal for the year?  A New Year’s resolution perhaps?  How did that go?  It’s time to start thinking about what you’d like to accomplish next year.  Start by looking back at December.  Did you set an appropriate goal?  Was it positive, specific, and controllable?  Try to figure out what you did well to work toward that goal and what you need to improve.

One thing I have been working on and will continue to work on  is setting appropriate smaller goals that can help me on my way to a larger goal.

Share your successes and thoughts!

Rest Day 12/25/13: Merry Christmas and Happy Holidays!

Posted on by
Reply

Merry Christmas and Happy Holidays from Renegade Rowing!

Santas Rowing

The holidays are a time to spend with family, so we’re not going to do anything to crazy today.  I’d rather everyone go sing some carols and drink some egg nog than row today.  If you must have some fun, test your peak power with a few family members.  Maybe you can show the sport to someone new!

The Peak Power Test will give you a sense of the raw power you can put into one stroke. For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Post your Max Watts and/or your favorite Christmas Tradition!