This is Emma, the boathouse dog at Wayland-Weston Crew!
Rest Day 4/14/13:
Do you have a fun companion that hangs around the gym or boathouse? They can help make everyone smile, laugh, and stay positive. Always a good thing during tough workouts!
Share your gym or boathouse pet!
Rest Day 4/7/13:
What side is Port and what side is Starboard?
What direction is the boat going?
Sometimes asking these simple questions even on the erg is helpful in thinking about balance, technique, and efficiency of movement. If you ever plan to row on the water you will want to know the answers. Especially if you want to stay safe and go fast!
Will you be at the CrossFit Rowing Course June 8-9 in Boston?
If you enjoy Rowing, especially when combining it with CrossFit, then you should come get some knowledge on both! CrossFit Boston will be hosting a 2-Day CrossFit Rowing Trainer’s Course June 8-9. On Saturday CrossFit Rowing Coach Shane Farmer will be dropping some know-how on the erg and on Sunday all participants will get a chance to take their new-found knowledge to the water at Community Rowing.
Register Now before it fills up!
Rest Day 4/4/13:
Who’s your favorite CrossFit Athlete?
Have you signed up for the CrossFit Rowing Course in Boston June 8-9? Register Here!
Larry, an epic renegade from Texas, asked this question yesterday. I thought it was a great question, because it’s always good to have role models and people who push us to be better versions of ourselves. So, I’m posing this question to all the athletes out there trying to improve their fitness and rowing. Who do you like and why?
Larry loves the drive of Mikko Salo, who happens to row a ton! I like Julie Foucher for how smooth she makes the Open WODs look. I also like guys like Jason Khalipa who have great attitudes and seem to make everyone else around them better.
Post your thoughts to comments!
Rest Day 3/14/13:
Sculling at Craftsburry
Find a local rowing club and join a learn to row program!
Recently I was emailed by Jennifer who is a follower of the CrossFit Rowing Facebook Page and Renegade Rowing. She learned to row last year and wanted to spread the word for other interested athletes in the NY and NJ area looking to row.
This year the East Arm Rowing Club Learn-to-Row Program begins with an optional technical session at the West Point Boathouse on Saturday April 13 at 9 a.m. ($7 fee), continues with on-the-water practices starting the week of April 21, and culminates with the annual “Greenwood Lake Challenge” for the Sullivan Cup Sunday, June 2 beginning at 9 a.m.
For more information on the East Arm Rowing Club Learn-to-Row program, including a registration form and waiver, click here.
Renegade Rowing Team
Renegade Rowing Team post Race!
If you’re in the Boston area you should come checkout the Renegade Rowing Team. Our goal is to learn to row and race on the Charles River! We will be starting the first week in April. Practices will be Tuesday and Thursday mornings from 5:30 a.m. – 7:00 a.m. out of the Community Rowing Boathouse in Brighton. Our goal is to be competitive and race in a regatta every 2 months. A link for registration will be up on the Renegade Rowing site soon. In the mean time email Coach Pat with any questions! pat@renegaderowing.com
Post any local rowing clubs and programs you know of in your area to comments!
Rest Day 2/28/13:
Chicken!
Part of training is knowing your body and giving it proper recovery. Nutrition plays a large role as does sleep. It’s good to stay fresh by planning and treating your body to an awesome meal. If that meal is something new and exciting that you haven’t seen in a while, you’ll look forward to recovery days and come back ready to hit training harder. Below is a great take on chicken that may do just that for you. Give it a try! Let us know how it goes!
And National Erg Standards!
Tomorrow I’ll be posting some National Erg Standards and thoughts/questions as to what it would take to be an elite rower who doesn’t just grind out steady state for hours on end. If you have any thoughts on the subject stay tuned and share as you see fit!
This is a quick, fairly easy recipe you can make with ingredients most people have in their homes already. The chicken and arugula together took me a little under an hour to make. The meal together is 240 calories, 14 g fat, 6 g carbs, and 25 g protein. Add a sweet potato or some roasted veggies(pictured above) to round out the meal.
…Click here for the full recipe from Wicked Good Nutrition …
Renegade Rowing 