Category Archives: Our Mission

Rest Day 10/20/13: Good Luck to all Competitors at HOCR! – Checkout The Possibilities!

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Rest Day 10/20/13:

Good luck to all competitors racing at the Head of the Charles Regatta this weekend!

Sunday morning should be a blast if you’re around the river at all.  I’m racing in the club single at 8:30am and both of the Wayland-Weston Men’s Youth 8’s are racing at 10:30am. Later in the day, the Boston College Men will be racing in the Collegiate 8+ event.  Here’s a glimpse of what they did to prepare for HOCR this year.  If you or your team is interested in training with Renegade Rowing this winter please email pat@renegaderowing.com.

Rowing WOD 10/19/13: Head of the Charles is Here! 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD 10/19/13:

Crews Warming Up on Friday

Crews Warming Up on Friday

3k Row

  • (@5k+4 Pace)
  • 6min rest

2.5k Row

  • (@5k+2 Pace)
  • 5min rest

2k Row

  • (@5k Pace)
Boat Trailers at FALS

Boat Trailers at FALS

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

What is your favorite part of Head of the Charles Weekend?

Rest Day 10/17/13: Where do you row? In a Gym? On the Water? With a Rowing Club?

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Rest Day 10/17/13:

Where do you row? In a Gym? On the Water? With a Rowing Club?

Rowing as a sport has been exploding over the last couple of years.  I’d love to hear from everyone.  Where do you row?  I’ve been in touch with many followers of the Renegade Rowing WOD as well as gym owners who have started their own rowing clubs.  If I can help you take rowing to the next level please let me know.

It’s been said that Rowing Is Passion!

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Feel free to share this video and article with your friends and look us up when you’re in Boston.

Rowing WOD 10/16/13: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD 10/16/13:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

BC Men Spinning at the Canoe Kayak Dock – close to the finish line of the HOCR

1. 2k Row @5k+7

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. Perform in Teams of 4 – Split Up Work As You See Fit

  • 50 Slam Balls (20/15 lbs.)
  • 100 Partner Squat Med Ball Throws (20/14 lbs.)
  • 100 Ring Rows

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The sumo deadlift high pulls are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  They performed this last week in preparation for the Head of the Charles this weekend.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your scores to comments.

Rest Day 10/13/13: Go For a Run! Good Luck at NH Championships!

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Rest Day 10/13/13:

During head race season, crews warmup with a 5k row. Then they race back. Epic!

During head race season, crews warmup with a 5k row. Then they race back. Epic!

Go For A Run!

There a couple of awesome half marathons this weekend including the BAA Half in Boston and the Newport Half down in RI.  Good luck to all those competing!  If you’re not participating in a race this weekend get outside a go for a nice recovery run.  Nothing crazy, just get outside, get moving, get warm, and get your breath going.

Good Luck at NH Championships!

This weekend is the second race weekend of the regatta season in New England.  Yesterday was the Head of the Housatonic down in CT and today is the NH Championships.  Good luck to all crews in their final prep race for the Head of the Charles!  Get after it!