Category Archives: Our Mission

Rest Day 1/1/14: Happy New Year!

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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

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

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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!

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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!

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