Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t, try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop earlier this year!
This past Friday I introduced a new client at the gym to rowing. I was only using rowing as part of the warmup, but still needed to impart some words of advice on technique and “how to row” without taking the whole session. I imagine it’s a challenge that a lot of athletes, rowers, and trainers run into. What do you do with a class or client when there is limited time and you’d like to get them rowing well enough to have fun, push themselves, and walk away having learned something?
Below is a video I made when I was in the Institute for Rowing Leadership a couple of years ago. One thing I might modify for using this type of intro in a gym setting would be to say the words “Push Away” instead of “Stretch Away” in order to emphasize that rowing is a pushing sport. Try both though and see what happens.
If you have any good ideas or experiences for introducing rowing in 5min to new rowers or a class of athletes please share to comments!
Get some ratio at the Renegade Rowing Club starting December 2nd!
If you’re interested in joining the Renegade Rowing Club to train for the Renegade Rowing League and CRASH-B’s please register here. The club starts training Monday, December 2nd at 6:30pm at CrossFit Boston.
Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.
If you’re a runner or an athlete looking for good cross training options this winter checkout what one runner sent me even though she hates erging. This was submitted by Alex Black of Wicked Good Nutrition … aka the Renegade Dietitian! Share your thoughts!
Top 10 Reasons Erging is Better Than Training Outside in the Winter (even when it still sucks)
1. It’s cold outside. Today it was “feels like 16” in Boston. Running or rowing outdoors in that sucks.
2. Rowing is good for building power and strength in your legs, but is lower impact than running. Come row indoors and give those bones and joints a break.
3. Your nose won’t get as runny indoors.
4. It’s a bit tricky to row on the water when the water is ice. Unless you can put wheels on your boat. If you do, you should patent that.
5. You can’t slip and crack your spine on black ice when you’re rowing inside!
6. Rowing can help build strength and stability in your knees, just in time to prepare you for a good winter of skiing/boarding.
7. If you get too hot rowing in a heated gym, you can use the fan on your neighbor’s erg to cool off.
8. Forgot your shoes at home? No problem, you can row barefoot!
9. Rowing burns lots of calories in a short time. That means more sleep for you!
10. Rowing is good for the abs (seriously). If you do it right, you might just close out the winter with a 6-pack. Who doesn’t want a 6-pack?
If you’re interested in rowing this winter then you should join the Renegade Rowing Club. We row together at 6:30pm at CrossFit Boston every Monday night starting December 2nd. We’ll get you a training partner and before you know it you’ll be crushing life. Email me, pat@renegaderowing.com, if you’re interested in joining us!
Recently we’ve been reviewing the fundamental skills of posture, control, and connection. Today we’ll take the idea of connection one step further as we feel what it means to suspend from the oar handle. Suspension is all about using our body weight to hang on the oar and help accelerate the handle all the way through the drive. The key is not to create any force Upward off the seat, but to just become weightless off your seat while keeping in contact with it. Everything – forces, handle height, chain – needs to be HORIZONTAL when we row! NO need to do extra Work (W = mgh) by moving stuff up and down every stroke, keep it horizontal!
Drills we’ll cover include the Stand Up/Sit Down drill to get the feeling of suspending above the seat. Remember this is an exaggeration to get the correct sensation and feeling of good connection. We will also do the Strap Drill where we statically hang and suspend from the handle while maintaining our body angles and strong postures. Then we’ll do the Strap Drill dynamically by letting the strap out slowly and trying to hold suspension all the way through the drive.
In today’s Rowing WOD we’ll be varying the damper to find where we’re most efficient. Over the next week play around with the damper to find where you’re most comfortable/efficient . When you find a damper setting you like, check the drag factor so you can begin using a consistent drag factor. For more information on Drag Factors read this article: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
For today’s 500m pieces, try to focus on good connection and suspension while keeping a consistent split for all 5 pieces. After you’re done look back at the memory to see what your average stroke rating was for each piece. Whatever piece felt comfortable/efficient and was done at a stroke rating of 28-32 might be a good drag factor for you. Take a couple of minutes to set the damper to that number and check the drag factor on the monitor. Remember that drag factor and try to use it next time you row to see if you still like it.
Post your average splits and favorite drag factor to comments!
********** IMPORTANT *************
The biggest thing to focus on and practice right now is the fundamentals!!! Body Preparation by Half Slide is Key and Connection to move the handle with the seat out of the Catch is key! If you can Prep and Connect, the suspension will come. Whenever focusing on suspension ensure your abs are engaged and you have a solid hollow body! Protect those discs!
If you have any questions let me know!
Here is a quick video of the strap drill. It’s a fun challenge to do dynamically. If you like what you see, come try it and train with the Renegade Rowing Club! The Renegade Rowing Club starts December 2nd at 6:30pm at CrossFit Boston. Let me know if you’re planning on coming… pat@renegaderowing.com
Renegade Rowing 