Category Archives: Motivation

Rest Day 1/27/13: Tell someone about rowing and checkout Renegade Rowing Gear!

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Rest Day 1/27/13:

Tell someone about rowing!

Tell someone about Rowing!

Tell someone about Rowing!

As winter continues to bear down with the cold and snow it’s a great time to share you passion for rowing on the Concept2 Ergometer with a friend.  Grab a couple of ergs, grab a friend, and show them how to row.  There are tons of great indoor rowing events happening around the country in the month of February, so get a friend hooked and plan to go watch or compete with them!

Checkout our Renegade Rowing Gear!

RR Hoodie

RR Hoodie

You might have noticed a new tab on the menu of the site.  Click on Gear to checkout what we have to offer.  Let us know if you’d like a different style, color, or saying on the back!

Renegade Rowing T-Shirt

Renegade Rowing T-Shirt

Rest Day 1/24/13: Get out and do something different! – Share your experience

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Rest Day 1/24/13:

Some friends doing something different on a Saturday morning! Competing against another gym!

Some friends doing something different on a Saturday morning! Competing against another gym!

Get out and do something different!

It’s to easy during the winter months and during training in general to become narrow-minded and trapped in a routine of the same old, same old.  Sometimes we need to break the cycle, even if the cycle is going well, to refocus and make even more progress toward our goals.  Today’s challenge is to enjoy some active rest and recovery.  Get out of your gym or house and do something different.  Go for a walk/hike, cross-country ski, run, bike, swim, play a game/sport, try yoga, walk up and down the stairs in your building, treat a friend to a hot meal, or simply stop everything, lay down for 5 minutes, and do nothing but relax and focus on your breathing without thinking about anything else.

If you have any revelations, great experiences, or you simply had some fun, share it with the community in a comment!

Rest Day 1/20/13: What is your favorite training gear? – Share

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Rest Day 1/20/13:

Renegade Rowing T-Shirt

Renegade Rowing T-Shirt

What is your favorite training gear?

There are hundreds of brands and styles you can choose from.  I usually go with my inov8 shoes, under armor compression shorts, reebok shorts, and renegade rowing shirt.  What gets you excited about lifting heavy and throwing down in the gym?

If you’d like to rock a renegade rowing shirt, henley, or hoodie, I’ll have a gear page up on the website in the coming week.  If you would like to see certain colors or sayings let me know and I’ll see what I can do.  Next I was thinking of offering headbands and tanks.  Thoughts?

RR Hoodie

RR Hoodie

RR Long Sleeve Henley

RR Long Sleeve Henley

Rest Day 1/13/13: What are you doing to improve efficiency and performance in competition this year?

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Rest Day 1/13/13:

Attendees at last years CrossFit Rowing Trainer Course in VT

Attendees at last years CrossFit Rowing Trainer Course in VT

What are you doing to improve efficiency and performance in competition this year?

Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills.  This is the first of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.

On June 8th and 9th CrossFit Boston will be hosting a two-day CrossFit Rowing Trainer Course.  Head Coach Shane Farmer will be at CrossFit Boston on Saturday to give everyone the knowledge they need to improve their rowing and teach it to others.  On Sunday I will be helping the folks at Community Rowing Inc. teach everyone to scull and row on the water.  It will be a blast, so sign-up early before it fills up!

Register Here!

Learning to Scull at CRI!

Learning to Scull at CRI!

Also, to help promote the CrossFit Rowing Cert., Renegade Rowing has developed a two-hour Renegade Rowing Workshop to give your box a taste of what they will learn at the certification and improve their performance in training and competition.  If you own a box or would like to see a workshop at your gym this winter and spring, shoot me an email at Pat@RenegadeRowing.com and we can set it up.  I’ll have more details about the Renegade Rowing Workshop up on the site soon.

Let me know if you have any questions, register for the CrossFit Rowing Trainer Course in Boston, and have a great day!

Rest Day 1/6/13: Check your Technique!

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Rest Day 1/6/13:

Anja's back in town and crushing it!

Anja’s back in town and crushing it!

Check your Technique!

What do you need work on?

To start off the new year the Renegade Rowing Club has added some triple pause drills into their warmup to really dial in their body awareness and technique.  Below is a video I took on Thursday morning of the :30 pieces that were programmed last Tuesday.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in the warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!