Category Archives: Motivation

Rest Day 3/21/13: Do you know the difference between Sweeping and Sculling?

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Rest Day 3/21/13:

Do you know the difference between Sweeping and Sculling?

Join us in Boston June 8-9 for the CrossFit Rowing Course!

Join us in Boston June 8-9 for the CrossFit Rowing Course!

Come learn at the CrossFit Rowing Course in Boston! Sign Up and Save the Date!

June 8-9, Boston, MA

Register Here!

Come join CrossFit Rowing Coach Shane Farmer at CrossFit Boston and Community Rowing from June 8-9!  We will be learning all about using the erg in CrossFit as well as getting on the water to learn both sweeping and sculling!

Sculling on the Charles River

Sculling on the Charles River

If you’d like to see the facilities at CRI and what rowing on the water will be like this summer checkout the video below on the Renegade Rowing Team.  Also, if you’re interested in joining the Renegade Rowing Team we will be starting soon, so email Coach Pat if interested.

 

Rest Day 3/17/13: CrossFit Rowing Course in Boston! Sign Up and Save the Date! June 8-9

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Rest Day 3/17/13:

Join us in Boston June 8-9 for the CrossFit Rowing Course!

Join us in Boston June 8-9 for the CrossFit Rowing Course!

CrossFit Rowing Course in Boston!

Sign Up and Save the Date!

June 8-9

Register Here!

Come join CrossFit Rowing Coach Shane Farmer at CrossFit Boston and Community Rowing in Boston from June 8-9!  We will be learning all about the erg, the stroke, rowing efficiency, strategy for Rowing WODs, and best of all – How to Row on the Water!

If you’d like to see the facilities at CRI and what rowing on the water will be like this summer checkout the video below on the Renegade Rowing Team.  Also, if you’re interested in joining the Renegade Rowing Team we will be starting in April and racing in June after the CrossFit Rowing Course!  Email Coach Pat with any questions and checkout the programs page to sign up now!

Rest Day 3/14/13: Find a local rowing club! Join a learn to row program!

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Rest Day 3/14/13:

Sculling at Craftsburry

Sculling at Craftsburry

Find a local rowing club and join a learn to row program!

Recently I was emailed by Jennifer who is a follower of the CrossFit Rowing Facebook Page and Renegade Rowing.  She learned to row last year and wanted to spread the word for other interested athletes in the NY and NJ area looking to row.

This year the East Arm Rowing Club Learn-to-Row Program begins with an optional technical session at the West Point Boathouse on Saturday April 13 at 9 a.m. ($7 fee), continues with on-the-water practices starting the week of April 21, and culminates with the annual “Greenwood Lake Challenge” for the Sullivan Cup Sunday, June 2 beginning at 9 a.m.

For more information on the East Arm Rowing Club Learn-to-Row program, including a registration form and waiver, click here.

Renegade Rowing Team

Renegade Rowing Team post Race!

Renegade Rowing Team post Race!

If you’re in the Boston area you should come checkout the Renegade Rowing Team.  Our goal is to learn to row and race on the Charles River!  We will be starting the first week in April.  Practices will be Tuesday and Thursday mornings from 5:30 a.m. – 7:00 a.m. out of the Community Rowing Boathouse in Brighton.  Our goal is to be competitive and race in a regatta every 2 months.  A link for registration will be up on the Renegade Rowing site soon.  In the mean time email Coach Pat with any questions! pat@renegaderowing.com

Post any local rowing clubs and programs you know of in your area to comments!

Rest Day 3/7/13: Do you want to Row on the Water? Info Session Saturday

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Rest Day 3/7/13:

Renegade Rowing Team getting their point to start the Rumble on the River

Renegade Rowing Team getting their point to start the Rumble on the River

Do you want to Row on the Water?

I know there are a ton of athletes out there discovering the fun of training with the Concept2 Ergometer.  Combining rowing with functional fitness can be a lot of fun and yield unparalleled results.  If you thought constantly varied, functional movement, performed at high intensity was fun in the gym, you should get outside and try it on the water as part of a team!

If you’re in the Boston Area and would like to learn to row on the water and race this summer then come to CrossFit Boston Iron and Grit (114 Western Ave, Allston, MA) this Saturday, March 9th, at 8:30am.  We will be having an info session to discover the possibilities of taking our training to the water starting in April.

If you’re not in the Boston Area, but you would still like to row on the water, send me an email at pat@renegaderowing.com.  I’ll do my best to point you in the right direction.  As the weather gets nicer and we get on the water you can expect to see some Rowing WODs that involve rowing on the water, not just the erg.

Feel free to share your thoughts about rowing on the water!

Rest Day 2/28/13: Chicken and National Erg Standards!

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Rest Day 2/28/13:

Chicken!Chicken Scaloppini

Part of training is knowing your body and giving it proper recovery.  Nutrition plays a large role as does sleep.  It’s good to stay fresh by planning and treating your body to an awesome meal.  If that meal is something new and exciting that you haven’t seen in a while, you’ll look forward to recovery days and come back ready to hit training harder.  Below is a great take on chicken that may do just that for you.  Give it a try!  Let us know how it goes!

And National Erg Standards!

Tomorrow I’ll be posting some National Erg Standards and thoughts/questions as to what it would take to be an elite rower who doesn’t just grind out steady state for hours on end.  If you have any thoughts on the subject stay tuned and share as you see fit!

Paleo Chicken Scaloppini w/ Sautéed Arugula

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This is a quick, fairly easy recipe you can make with ingredients most people have in their homes already. The chicken and arugula together took me a little under an hour to make. The meal together is 240 calories, 14 g fat, 6 g carbs, and 25 g protein. Add a sweet potato or some roasted veggies(pictured above) to round out the meal.

…Click here for the full recipe from Wicked Good Nutrition …