Tag Archives: exercise

Top 10 Reasons Erging is Better Than Training Outside in the Winter (even when it still sucks)

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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)

Three Renegades1. 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!

Rowing WOD 11/15/13: “It’s all about the …” – 5RFT – 250m Row, 10 Goblet Squats – Post Time

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Rowing WOD 11/15/13:

Break Parallel and Explode Up Through The Heels!

Break Parallel and Explode Up Through The Heels!

“It’s all about the …”

5 Rounds For Time

250m Row (@2k-2)

10 Goblet Squats to the Erg (25/15 lbs.)

Whether you want to win the Renegade Rowing Cup for your Box, take home the hammer from the CRASH-Bs, conquer the games, or just live a healthier life, you will need to be able to powerfully extend your hips.  In rowing specifically, we need to be able to turn on our glutes and hamstrings quickly in order to pick up the boat or flywheel before they die.  Getting our motor neurons to fire quickly in order to drive through the heels is the name of the game.  In today’s Rowing WOD use the erg seat, or the erg rail if the seat is to high, for goblet squats.  Focus on getting to the same depth every time, kissing the erg, and then exploding through the heels.  The weight is light, so focus on good foundational movement and generating speed with the legs and hips.  Cycle through the squats with good form as fast as possible.  If you think you have what it takes to go heavier, say 45/35 lbs., make sure you maintain the same explosive speed on the drive of the Goblet Squat that you have at lighter weight.  During the 250m pieces you can practice your 2k start and then fight to consistently hold a 500m Split that is 2 seconds faster than your current 2k average split.

Post your time and average splits to comments!  Also, would you wear a RR shirt that said that … “It’s all about the …”, strategically placed of course.  Let us know!

Rest Day 11/14/13: Got Skills? …Row and Get Some!

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Jodie from the 7am class challenging the BC Men's Crew Team!

Jodie from the 7am class challenging the BC Men’s Crew Team!

Rest Day 11/14/13:

How do you Master Skills?

As Winter starts to set in and you start working toward your goals, be aware of how you recover and master skills.  One goal you’ll probably set for the Winter is to master a new skill, like double unders, hand stand push-ups, or muscle ups.  I want to draw your attention to how you attack these skills and actually master them.

To master a skill is to know and have full control over every piece of a skill, both physically and mentally, when your fresh and your fatigued.  Lately we’ve been pushing the intensity in the gym and many people have found themselves sore and out of it for a few days.  One example would be Coach Tito and Carla of CrossFit Boston competing at the Southie Throwdown this past weekend.  They literally were crushed from back to back competition days.  What would you do on the Monday following a weekend like that?

The days following a hard training day are perfect for mastering a new skill through active recovery.  Rather than going back for a second or third hard training day and not performing at full intensity, commit to an active recovery day focused on mastery of the skills you’d like to develop.  Carla did just that on Monday.

Coxswains pushing hard right alongside their rowers!

Coxswains pushing hard right alongside their rowers!

Rather than join in on the 7am class at CFB, Carla took 1 hour out of her day to actively recover, rather than sitting around and feeling sore.  She set the erg for 2,000m of work and 10min of rest.  She rowed an easy 2k and then spent 10 minutes working on her goats, handstand push ups, pull ups, and Toes to Bar.  Three sets of this active recovery interval scheme gave her confidence with her skills and prepared her for a hard training day on Tuesday.

The erg is a great tool to use as active recovery.  A few hard training days back to back will leave your body depleted and full of metabolic waste.  In order to replenish your energy and clear out the metabolic waste it helps to eat well, move, and keep the blood flowing.  The erg provides a stable platform and is low impact,  perfect for recovery at a sub-maximal effort.  Next time you’re feeling sore or a workout absolutely crushes you, go sit down on the erg and row for 10 minutes.  It doesn’t have to be hard.  Enjoy it!  Row at about 40% effort, just hard enough to breathe a little bit.  You should be able to maintain sentences and tell your training partner what you’ll be doing to master your next skill!

If you have any fun methods to master skills please share!

Rowing WOD 11/11/13: 4x10min Spicy Steady State w/ 1min Rest – Post Distance

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Rowing WOD 11/11/13:

The Ergs at CFB are ready for Renegades! Do you have what it takes?

The Ergs at CFB are ready for Renegades! Do you have what it takes?

4 x 10 min Spicy Steady State w/ 1 min Rest

10′ @ 18 s/m**

10′ @ 20 s/m**

10′ @ 22 s/m**

10′ @ Increasing Stroke Rating as follows

       (5′ @24, 3′ @26, 2′ @28)

**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds

**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last piece is open and should be based on how you feel.  Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

Novice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.

Post the total distance rowed to comments.

Rowing WOD 11/9/13: 6x2min On, 1min Off Varying Rates – Post Splits

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Rowing WOD 11/9/13:

6 x 2min On, 1min Off as follows:

2′ @ 20 s/m (+9 sec above 2k avg split)

1′ rest

2′ @ 22 s/m (+7 sec above 2k avg split)

1′ rest

2′ @ 24 s/m (2k split +5)

1′ rest

2′ @ 26 s/m (2k+3)

1′ rest

2′ @ 28 s/m (2k+1)

1′ rest

2′ @ 30 s/m (2k)

The Renegade Rowing Club will be starting Monday, December 2nd at 6:30pm at CrossFit Boston.  Winter training will take place every Monday leading up to CRASH-B’s in February.  Do you have what it takes?

Can you believe it’s almost Thanksgiving?  There are holiday cups at Starbucks, decorations up in stores, and I might have even heard some holiday music on the radio.  The best part of it all is that CRASH-B’s is right around the corner.  Yes, they may not be until February, but time flies over the holidays.  So kick off winter training today and continue to perfect your technique, hone your 2k tactics, and build your confidence to crush that erg every single week until CRASH-B’s.  If you want to join us just follow along and fit a few Rowing WODs in every week, along with your normal training and lifting in the gym.  Choose WODs that will build upon your weaknesses and don’t be afraid to crush your favorites.

Think about the three key skills to rowing on and off the water.  Posture, Control, and Connection.  Really control the stroke rating and fight for the prescribed split.  Be smooth and be consistent every stroke.  During the rest paddle in slow motion, really emphasizing and thinking about the timing of the stroke and where your body is in space.

Post your Average 500m Split for Each Piece to Comments!

Pat at 2010 CRASH-B Sprints from Coach Pat on Vimeo.