Where are you on your Journey? Here are some Renegade Rowers just like you.

CFH2O at the first Renegade Rowing Workshop!

CFH2O at the first Renegade Rowing Workshop!

I believe that life is motion and learning. To live and survive, we must be able to move from place to place and interact with the world around us. In this movement and interaction lies an important opportunity, the opportunity to learn through experience. As a coach, teacher, and lifelong learner, I hope to guide people’s movements and interactions so that they may learn by experience and develop into contributing members of teams, communities, and society. This idea of life and learning through experience is the foundation of my ever-evolving coaching beliefs and the Journey that we take together.

If you're looking for guidance on todays 5x500m please click here.

If you’re looking for guidance on todays 5x500m please click here.

Life is a journey, and Renegade Rowing is a way for people to experience the journey.  Our mission is to develop a healthy community of firsthand athletes by combining the best of rowing, fitness, and strength training through competition.  As a member of the Renegade Rowing community you will build general physical preparedness and enable rowing specific skill.  Life is more fun when you can continually improve and challenge both yourself and others.  This post will give you some insight into the journey of a few Renegades and how you might become part of the Renegade Rowing Community.

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

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

Bob (R1 to R3)

I first met Bob in 2012.  He was just starting to get into the sport of rowing and was participating in a recreational rowing program three times a week learning how to sweep row (8 Rowers, 8 Oars, 1 Oar Each).  He fell in love with the sport and started rowing at the boathouse almost everyday.  In the winter of 2012/2013 Bob realized that rowing everyday wasn’t enough for him because he had never been an athlete prior to picking up rowing and was lacking strength and general physical preparedness.  Rather than trudge away and continue to flirt with overuse injuries, he decided to join the Renegade Rowing Club once a week and develop his skills and ability to work at a higher intensity.  At this point he became an R1 Renegade Athlete.  He trained with us once a week through the winter, in addition to regular rowing at the boathouse, and then competed in CRASH-B’s for the first time.

Renegade Rowing Athlete TemplateIn 2014 Bob decided he was ready for more and kicked it up a notch.  He tried out for and made the CRI Men’s Masters Crew Team.  He also became an avid sculler (1 Rower, 2 Oars).  Throughout the Summer he competed at regional regattas in both sweeping and sculling.  He ended the Fall season in a big way by racing a single at the Head of the Charles Regatta for the first time.  The thing I love about Bob is that he’s committed to maintaining and improving not only his rowing prowess, but his athleticism in general.  He became a regular member at CrossFit Boston, partakes in CFB Classes 2-3 times per week, trains with the Renegade Rowing Club once a week, all in addition to rowing with the CRI Crew Team on Monday, Wednesday, and Friday.  Bob is looking forward to CRASH-B’s again this Winter and continues to train as an R3 Renegade Athlete.

Boston College Men’s Rowing (R2)

c/o Row2k.com

c/o Row2k.com

I first started working with the Boston College Men’s Rowing Team in the Fall of 2013.  As college rowers they train about 6 days per week and when there’s no ice on the river they are in boats trying to master the skill and discipline required of elite oarsmen.  Because water time as a college rower is so important we decided to make sure they were always getting some time in the boat, even if they needed to lift or train in the gym.  That Fall they did a swing row to and from the gym to get their water time in, but then spent a solid 45 minutes, twice a week, learning how to lift properly and push themselves as athletes.  The Varsity Boat placed 18th in the 2013 Head of the Charles Regatta and 5th in the Petite Final at the ACRA National Championships.

BC Men's Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!

BC Men’s Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!

This year I brought Renegade Rowing to the boathouse and we were able to fit in all three blocks in one two-hour practice.  Half the team, about 12-15 guys, spent the first half of practice working with me on the strength block and the strength and conditioning block.  The other half of the team was out on the water in small boats getting in a rowing block.  Half way through practice the two groups would switch so everyone was able to lift and row.  Our typical setup was Tuesday and Thursday in the gym and on the water in small boats, thus getting in a total of 6 blocks for the R2 Renegade Athlete  This year the BC Men placed 8th in the collegiate 8+ event at the Head of the Charles and they’re training hard this Winter to make the Grand Final at National Championships in May.

Jurassic (R3)

Ward, aka “Jurassic”, is one of our first official Satellite Members of the Renegade Rowing Club.  Here’s what Ward is all about…

“I’m a 67-year-old bag-of-bones who, as a lark, decided to train & row a competitive 2K last year.  Am 6’6’’, 184 lbs. (10 lbs. underweight) with a hydrostatic body fat % of 15.0.  Just beginning my 5th year of CrossFit.  Am competent but have mobility issues.  Hips will go below parallel for wall balls and air squats, but not if I have to hold something overhead; then it’s just to the power position.

I have an annual membership w/ my CF box and starting this week am doing Pilates once a week; both to learn something new and to try to improve on my flexibility.

GOALS: ROWING PARTNER – I have recruited a rowing partner vs training solo last year.  But my rowing partner can only commit to 2 days/wk.

TIME GOAL: – Last year, thanks to Renegade Rowing, my 2K time decreased from 7:55 to 7:37.4 @ SWEAT (2k Race in Dallas, TX).  My goal this year is to go below 7:30 but strive for sub 7:20.  (I suspect that last year’s improvement was picking the low hanging fruit and that this year’s goal will require more effort).

WOD’s per WEEK: – last year did 2 RRC WODS/ per week which will again happen this year with the hopes to consistently getting three RRC WODs per week.

What a great adventure we have ahead of us. Thank you for making the effort to include a satellite member.


(Or as I’m sometimes known at my box – “Jurassic”)”

So, we’re very excited to have Ward training at the R3 Renegade Athlete level.  He will be doing 3 Rowing Blocks per week in addition to 3 CF Classes and a Pilates Class, which will count for his 3 Strength and Conditioning Blocks and 3 Strength Blocks.  Keep up the awesome work Ward!

HOCR 2014 DrewBill (R3)

Here’s an example of a long time rower adopting the Renegade Rowing Training Plan to train for a trail running race.  Here’s what Bill has to say about our plan and how he plans to use it…

“I’m a 53-year-old on the water rower and occasional racer(not very fast) from New Hampshire and hadn’t been to your site in many months. I was there last week and was very impressed by the amount and quality of your content.

I am adapting your program to train for an 8 mile running race called 8 Tough Miles, which takes place in St. John in the Virgin Islands this coming February. I’m doing the race with my daughter who lives on St. Thomas. It’s only 8 miles but the first 4 miles have an average grade of 5%.

I found your template and your post “What kind of Renegade are you?” extremely helpful in arranging my training. I put myself in the R3 Category which matches well with the amount of time I have to train. Also, as it has only one endurance block, that will be helpful as I’ve started to develop Achilles tendonitis, probably from running too much.”

Great to have you on board Bill!  Good luck with the training and keep us updated on your progress!

Drew (R4)

2nd Place Medal at HOCR 2014

2nd Place Medal at HOCR 2014

Last, but definitely not least, we have Drew who is a 32-year-old masters rower knocking on the door of the elite.  This year Drew decided to switch from the long slow distance model of rowing and mix in more lifting and high intensity intervals.  At the Head of the Charles he finished Second in the Masters 1x event and he’s fired up to train for the National Selection Regatta next Spring.  Drew is a rowing coach himself and is able to find time in the mornings to get in all of his training.  For the Head of the Charles he was lifting three days a week and putting in anywhere from 2-4 metcons a week in addition to rowing on the water 3-4 times per week.  This winter he’ll be training at the R4 Renegade Athlete Level and we are all excited to push him farther than he’s ever gone before.

If you are thinking about switching it up and using Renegade Rowing to meet your goals, please let us know if you have any questions and feel free to get in touch with me – pat@renegaderowing.com.  We’d love to have you join our crew and experience the journey!


Rest Day 10/23/14: How do you get motivated? Share!

Rest Day:

Racing the Single at HOCR!

How do you get motivated?

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit toward your own goals or an upcoming event?

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Approaching Western Ave. Bridge at HOCR!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

The Land of Motivation

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

…Read More!

Rest Day 6/15/13: Happy Father’s Day!!! – Checkout the RRT!

My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!

My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!

Rest Day:

Happy Father’s Day!!!

I hope everyone can get out and enjoy the day with their Dad!  If possible, take him out rowing or show him how to erg.  Or perhaps just let him relax and enjoy the day.  Anyways, give him a hug and do something fun!

Love You Dad!

Checkout What the Renegade Rowing Team has been up to!
RRT Prepping for there epic end of term Renegade Rowing WOD on Wednesday.

RRT Prepping for their epic end of term Renegade Rowing WOD on Wednesday.

RRT Run to CFB RRT Thor H 1k RRT LaunchingLast Wednesday we had the final practice of a six week term where the Renegade Rowing Team learned to scull in both singles and a quad.  We capped everything off by rowing 2k on the water in a quad, running 1 mile to CrossFit Boston, performing a 1k test on the Concept2 Ergometer, running 1 mile back to the boat, and rowing 2k on the water back to CRI.  All in all it took them 1:20.54 from launching to landing at CRI.  The fastest 1k by long time Renegade Rower, Thor H., was 3:35.  Here are some pictures and video of them as they attacked this epic Renegade Rowing WOD.  If you’d like to get in on some of the action toward the end of July when we start our next term please shoot me an email – pat@renegaderowing.com

Smooth Is Fast!  Row Strong!

Rest Day 6/5/14: What are you looking forward to this weekend?

Rest Day:

Coach Pat's first row of the season!

What are you looking forward to this weekend?

Now that it’s Summer and the weather is finally getting warm, what are you going to learn on your weekends?  Summer weekends are made for getting outside, trying new things, and having fun with old friends.  If you’d like to get out on the water with a group of friends let me know and we’ll make it happen.

Who’s looking forward to rowing on the water?  Who’s looking forward to crushing some Rowing WODs? Whatever you do this weekend or next, get outside, get passionate about something, and have some fun!

If you’d like to try Renegade Rowing on the water let me know!

Rest Day 1/1/14: Happy New Year!

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