Congrats to all CRASH-B Competitors! Compete on the water at Community Rowing Inc!

Bob and Coach Pat CRASH-B 2016It’s been a long weekend, but it’s what we live for.  This past weekend I got a chance to interact and brainstorm with some of the best rowing coaches and athletes in the country at the What Works Summit at Community Rowing.  I got to hang out with the 5 alumni classes of the Institute for Rowing Leadership.  Then we all crushed it at CRASH-B 2016.

Erin CRASH-B 2016I was asked many times yesterday if I was racing.  While I would love to get on that Concept2 Erg and test my limits, I had a lot more fun coaching all 5 of the Renegade Rowers who competed yesterday.  Many of them PR’ed and all of them rowed like champs.  I’m proud to say that all of them were rowers yesterday as well as athletes.  They came prepared, went through their warmup, and executed a solid race plan.  All of them left it on the floor and I couldn’t be prouder.

The Renegades CRASH-B 2016So now what?

In the past couple of months I’ve started a new job at Community Rowing Inc.  In my new role I’m able to be the Rowing Ambassador that you know and love for more than just one gym or one community.  My new goal is to spread rowing to as many gyms and communities as possible.

One initiative I’m working on is to help gyms create their own rowing teams that compete and train together every year.  This Spring I will be running the Charles River Rowing League at CRI and I already have 6 gyms creating teams  to compete on the water!  Checkout the flyer below to learn more.  If you’re interested and you have a community or gym that would like to put a team together, please get in touch and I’ll help you make it happen.

Charles River Rowing League 2016

Also, I plan on updating the Renegade Rowing website to focus on consulting and private training.  If you would like to get on the water and become a better rower or get in the gym and get stronger, please get in touch.  If you know any friends in the Boston area who could use Renegade Rowing, please have them sign up for a consultation!

Rest Day 1/7/16: We’re Back! Check your Technique!

Anja's back in town and crushing it!

Anja’s back in town and crushing it!

Happy New Year Renegades!  I hope you had a great holiday season with family and friends.  I had a chance to explore Ft. Lauderdale, FL and Vermont since our last post.  The hot weather was nice, but I’m very excited for snowshoeing and cross-country skiing this winter.  When you’re not in the gym training hard be sure to get outside and enjoy this beautiful world we live in.  With out further ado, back to work!  Keep an eye out for changes to the website and new announcements.  I recently started a new job at Community Rowing Inc. and I can’t wait to tell you all about it.

Check your Technique!

What do you need work on?

To start off the new year the Renegade Rowing Club has added some triple pause drills into their warmup to really dial in their body awareness and technique.  Below is a video I took on Thursday morning of the :30 pieces that were programmed last Tuesday.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in the warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!

Where’s the fun in life? Our Reason for Competition in Rowing, Fitness, and Strength Training

The morning crew at CRASH-B 2015.  Great racing everyone!

The morning crew at CRASH-B 2015. Great racing everyone!

Last week I shared my belief that life is all about motion and learning.  To live and survive, we must be able to move from place to place and interact with the world around us.  That’s great, but how does fun fit into that line of thinking?  I recently had an epic weekend with my college buddies and they reconfirmed my love for competition and sport, which is where I find fun in life.  Competition turns some people off, but let me explain why I think it’s an integral part of our daily lives that everyone should embrace.

Competition is the basis for all sport.  People play sports because they’re fun.  Sports are fun because every participant is given a chance to compete.  It’s not the outcome or the opponent that matters.  People enjoy competing because they’re given an opportunity to test themselves and their abilities in order to experience the thrill of an improvement toward a goal.  Competition can be both individual and team oriented.   By incorporating competition into everyday practice, Renegade Rowing allows us to track progress toward our goals, but more importantly to have fun and experience the journey.

Pat UVM CrewIn order to compete, athletes must develop mental toughness.  Firsthand athletes are developed through competition when they harness the power of the mind.  Our thoughts affect our feelings and our feelings affect our actions.  Anyone can develop an ability to do work with regards to fitness and rowing, but when work capacity is combined with mental toughness, athletes can control their actions and reach their goals.  Mental toughness is an athlete’s ability to commit to competition with a belief in oneself, to have a positive focus on the things they can control, and to embrace challenge as an opportunity for learning and self-improvement.

While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves asCFRowing Trainer Courseindividuals, but the opportunity to push ourselves against others will only make us better.  I’m a competitive guy and I like being pushed and challenged and testing my abilities against others.  There’s honesty in giving it all you have against others, especially knowing they’re doing the same.

Rowing is an Olympic Sport that elite athletes train for year round.  Some athletes may only compete 5 to 6 times per year and of those competitions they might only peak for one race.  Most other sports have seasons filled with games allowing for learning and development during competition.  Renegade Rowing incorporates daily competition so that athletes have the same opportunities that other sports have.  Renegade athletes will have the confidence needed to perform on race day.  By providing many opportunities to experience race day competition in practice, athletes will have a wealth of experiences to draw from when race day arrives.

If you enjoy the thrill of competition and are looking for a community of like-minded individuals who push each other to be better, Renegade Rowing is for you.  Share your thoughts, comments, and questions below.  We’d love to hear from you and compete alongside you!

Here is the training plan for the week:

RR Training Plan 3-16-15

Why Rowing? – Why Now? – Why Not? – Thoughts from Coach Pat

2nd Place Medal at HOCR 2014

2nd Place Medal at HOCR 2014

“Why Rowing?” Is a question I keep coming back to, day after day, month after month, year after year.  Why after studying engineering, getting a bachelor’s in engineering, getting a master’s in engineering, and working as an engineer for four years did I end up here?  It definitely wasn’t the money or the benefits, at least not yet.  But the not yet is the exciting part.

In 2011 I took a sabbatical from my engineering job.  I moved to Boston, a rowing mecca to many, and I started a year-long fellowship at the Institute for Rowing Leadership.  My goal was to become an ambassador for the Sport of Rowing and a Strength and Conditioning Specialist.  Fast forward to now and Rowing is taking the world by storm.

BC Men Review Deadlift and Squat form with PVC Pipes outside of CRI's Harry Parker Boathouse

BC Men Review Deadlift and Squat form with PVC Pipes outside of CRI’s Harry Parker Boathouse

On a daily basis I have the privilege of working with high school athletes, college athletes, young professionals, lawyers, doctors, students, moms and dads, sisters and brothers, and everyone in between.  Why Rowing?  It’s because of all of these people.  Rowing provides an opportunity for any athlete, tall or small, young or old, fit or not, experienced or not, healthy or injured to make an improvement and better not just ones self, but the community as a whole.  Rowing is a way to escape the deadlines and put a pause to the hoop jumping whether it’s in the office, at home, or in school.  It’s a chance to focus on yourself as an individual while at the same time becoming part of a team.  Rowing is a chance to see your effort, hard work, and determination pay off as part of something bigger.  When you get right down to it, at all ends of the rowing spectrum, novice to elite, Rowing is Fun.  Just go watch a 3-year-old sit on an erg for the first time and give them the handle.  You’ll see what I mean.

RRT practicing the release in singles!

RRT practicing the release in singles!

So Why Now?  Rowing has been around forever.  It’s one of the most important functional movements.  It’s how we got here.  It’s how we’ve gotten from point A to point B over the water for hundreds of years.  Rowing is one of the first Olympic sports.  The reason now is the time to get into Rowing is because it’s become more accessible to everyone.

In England almost all kids learn to row in grade school.  Instead of cutting gym class all together, kids are able to compete and have fun sliding back and forth on the Concept2 Ergometer.  It’s part of the culture there and in many countries around the world.  Here in the United States, college scholarships are up for grabs and world-renowned competitions like the Head of the Charles Regatta and CRASH-B Indoor World Rowing Championships (both held right here in Boston) have been getting major coverage and drawing crowds from all over.

The RRC attacking the 2k Row!

The RRC attacking the 2k Row!

Do a quick search for Rowing in any major city in the U.S., like New York, Philly, LA, Boston, Chicago, Houston.  I guarantee you’ll find multiple options to jump in and row both on and off the water.  Waterways in the U.S. are more accessible to the general public then ever before.  Local boat clubs would love nothing more to get you in a boat and on the water.  You’ll also find Rowing Gyms that will kick your butt in a 30-60min class that will leave you sweating in a puddle on the floor and asking for more.  Bottom line is the opportunity exists to Row Now.  Rowing is a life long sport that will whip you into shape and give you a community of friends that will keep you functioning at the highest level as we experience this journey together.

So what’s stopping you?  Why not try Rowing?  What’s holding you back from getting in the best shape of your life, meeting some awesome new people, and having some fun while you’re at it?  Do you think it’s to hard to learn?  Are you not in shape enough to start?  Do you not have the time or money?

Bob and Coach Pat attacking the 2k at CRASH-B 2014

Bob and Coach Pat attacking the 2k at CRASH-B 2014

Whatever you’re thinking, my answer to you is do it.  Give Rowing a shot!  Rowing will change your life as it has changed mine.  When I first started coaching this sport I never dreamed it would become my profession or I’d be posting my 1,000th blog post as I am today.  I still have a lot to learn, as we all do, but I’m inspired by the fact that the possibilities for the sport of rowing are endless and it truly is a sport for everyone.  There are plenty of great coaches out there who can teach you how to row.  You don’t have to be in the best shape to start and join in.  You can find the time and the money, because it’s an investment in you and your community, two things that matter a lot!  Rowing is a way to health.  If you’re in doubt, just come by the gym and I’ll show you.  I’d be happy to work with you and help you change your life forever!

If you or someone you know could benefit from rowing.  Please get in touch.

Below are the class times and pricing for Renegade Rowing.  I’ll be updating the landing page with them shortly and including a form to sign up for classes.

Renegade Rowing Class Schedule

Renegade Rowing PricingEvery Monday at 8am I will release the Renegade Rowing Training Plan and any updates to the class schedule for the week.  That way all of you Renegades out there can keep crushing it at home or in your local gym.  If you ever need help or have questions with anything relating to Rowing and Strength Training, please don’t hesitate to ask in the comments or shoot me an email –

RRTP 2-23-15 – Week of CRASH-B 2015

Keep working hard and I hope to see you at CRASH-B 2015 this Sunday!  I’ll be hanging out and coaching all day, so be sure to say hi!


Coach Pat



Rest Day 11/27/14: “The Gobble Gauntlet” – Happy Thanksgiving!

“The Gobble Gauntlet”RR Gobble Gauntlet

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

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 usually an active rest day, so make it one with your friends and family.  Keep a consistent pace and keep pushing.  This is a good one to work on your endurance.

Post Time to comments!

Happy Thanksgiving!