Category Archives: Motivation

Rest Day 12/22/13: Congrats Competitors! Did you PR?

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The Renegade Rowing Cup is ready! Are you?

The Renegade Rowing Cup is ready! Are you?

Congratulations to all those that came out to compete at the Renegade Rowing League yesterday!  We had a total of 20 competitors from Juniors to Veterans throwdown for a glorious 6 to 8 minutes.  Checkout the results and the videos below.  Congrats to Alan who was the fastest male with a time of 6:45.4 and Erin who was the fastest female with a time of 7:27.2.  If you’d like to join them in chasing glory, register for the second race of the Renegade Rowing League on January 25th.

Renegade Rowing League Results 12-21-13

Rest Day 12/19/13: What does your warmup entail? – Share!

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RR Decal for Competitors at Renegade Rowing League!

RR Decal for Competitors at Renegade Rowing League!

Performing an appropriate warmup for the workout that is set out each day can make or break a performance.  Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club.  It’s a good 10min warmup to focus on control, connection, and recovering to strength.  Checkout how slow the Renegade Rowing Club approaches the catch in the beginning.  Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.

Please share what you do for a warmup when rowing is involved in the workout.  What is your focus?

Renegade Rowing Club Warmup:

1min – 1/2 Legs Only

1min – Full Legs Only

1min – Legs and Body Only

1min – Full Stroke

1min – Pause @1/2 Slide Every Stroke

5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off

Rest Day 12/15/13: Renegade Rowing League Kicks Off Saturday!

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Mike and Mike attacking the 2k at the RRL - Are you ready for the Renegade Rowing League?

Mike and Mike attacking the 2k at the RRL – Are you ready for the Renegade Rowing League?

The Renegade Rowing League starts this Saturday, December 21st at CrossFit Boston.  If you’d like to compete, have some fun, and earn that holiday, please sign up here.  The registration deadline online is this Wednesday at 11:59pm.  I’ll be setting the heats after that and emailing the schedule to all participants.  If you have friends that would like to row last minute please bring them along.  I’ll do my best to fit them in to the competition.

Looking forward to seeing everyone crush it!

Let me know if you have any questions.  Have a great Sunday!

 

Rest Day 12/8/13: Poll – What does your facility offer? Rowing, Strength, or Both?

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I’m always curious to hear what everyone has to work with.  If you have a quick second please fill out the poll below.  Someday I dream of opening a boathouse that has enough room for a legitimate gym where rowers can get all of the strength and conditioning they need and other athletes can give rowing a shot in their off-season.  If you know of one please let me know!

Checkout members of the Renegade Rowing Club working on their connection and speed with rowing and olympic lifting last week!

RR Terese

 

RR Terese Snatch Setup

 

RR Terese Snatch Extension

 

RR Terese Snatch Landing

Rest Day 12/1/13: Who is on your team?

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Who is on your Team?

If you want to be your best you’ll need others to push you and help you be your best in training.  Checkout how the Renegade Rowing Club pushes and supports each other even in their warmup.  Surround yourself with good people and the possibilities are endless.

Share your team to comments even if it’s a solid training partner.  They’re priceless!