Happy St. Patrick’s Day Weekend everyone! I hope you get a chance to watch some awesome parades, wear green, and celebrate with friends. Imagine if Boston dyed the Charles River Green for us to row on tomorrow….
c/o rowing.uchicago.edu
Rowing on the Water! Can’t wait for the ice to melt!
Want to Row, Run, Race a 1k on the Concept2, Run, and Row again?
Renegade Rowing is going to kick off the Summer Masters Rowing season by hosting a Renegade Rowing League 1k Race at CrossFit Boston. Masters crews from across the Northeast are invited to join us for a friendly event that involves Rowing 2k on the water from Community Rowing Inc., Running a mile to CrossFit Boston, Competing to PR your 1k on the Concept2 Ergometer, Running a mile back to the Charles River, and Rowing 2k back to CRI. If you’d like to join us please sign up here and Coach Pat will get you all of the details! The date of the 2014 RRL 1k is Saturday, May 31st.
Do you have what it takes?
It will look something like this …
Rowing WOD:
Thor and Terese!
15′ PYR28 (Pyramid @28s/m)
3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)
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**)
Strength WOD:
Nick and Thor all Smiles
3×10 Deadlift @70% of 1RM
Conditioning WOD:
4 Rounds For Time
10 Box Jumps (24/20 ins.)
10 Push Ups
50 Double Unders (1 attempt unbroken)
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?
Checkout 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.
The 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!
Good 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!
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!
Renegade Rowing 