Let the games begin and Happy Thanksgiving! – RRP 11-20-17

Weekly Challenge:

Spend 2min in the bottom of a squat each day … tell us how it goes!

Weekly Training Plan:

RRP 11-20-17

Renegade Rowing Training Plan Template

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 below with your friends.  Get outside and be active before relaxing for the rest of the day. My family and I will be doing a 5-mile Pie Run!

During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts.  If all else fails make sure to complete the weekly challenge.  I totally forgot about it last week, so we’re doing the same challenge again.  Let’s do this!

Post Results and training notes to comments!

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

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Don’t Row Bad! 3 ways to look hotter and last longer in …

Row Better, Be Awesome!Who doesn’t want to look hotter and last longer in all that they do?  If your rowing is bad and you think rowing sucks, you have an opportunity to live a stronger, fitter, and more vital life.  Don’t Row Bad.

Instead of telling you all the awesome reasons to row, this post will try to give you the pitfalls of rowing in hopes that you can avoid them, make rowing suck less, and have more fun with one of the fastest growing sports in the country.

When rowing pops up in the open, in next months programming, or at your next competition, follow these three tips to not Row Bad.

Don't: Have Bad Posture

Don’t: Have Bad Posture

#1 – Everyone Wants to Be Taller …

Posture is the key to vitality and the number one thing you will probably lose when you first start to row.  Let’s face it, it’s hard to sit all day in an office or in a car and then be expected to sit tall and row strong in the gym.  However, if you can focus on one thing that will make you more attractive, more efficient, and more productive it would be holding better posture.  Before picking apart any other part of your rowing stroke, take 5 minutes to focus on posture.

Be Taller: Have Good Posture

Be Taller: Have Good Posture

Try This: Row for 5 minutes and pause every 5 strokes to check your posture.  Can you enter and exit the pause with perfect posture?  Can you hold good posture all the way through the next 5 strokes?  Imagine your significant other or future significant other is about to walk into the room, how tall do you want to be when they see you for the first time?

#2 – Use the Bigger Guns …

Don't: Use the Arms before the Legs

Don’t: Use the Arms before the Legs

Most of us like to show off our guns at the beach, but they tend to get in the way when we row.  Our Bigger Guns, the legs, can create more power and move the boat further per stroke if initiated first.  Our legs have bigger muscles and more muscle fibers to use than our arms.  They are better suited for the heavier part of the stroke, the front end.  When the fan is moving the slowest at the front end of the stroke, focus on pushing with the legs rather than pulling with the arms.  Remember, at the front end of the stroke, when the arms bend, the power ends.  Do more! Use the Bigger Guns first!

At the Front End: Push Legs First

At the Front End: Push Legs First

Try This: Start at the front end and take 3 strokes using the legs only, then take 3 full strokes.  Repeat this sequence for 3 minutes.  Can you push the legs down without changing your body angle or breaking your elbows in the first 3 legs only strokes?  Can you blend the leg drive into the 3 full strokes without being robotic or breaking the elbows early?

#3 – Get Over Yourself and Don’t Fall Off …

Don't: Fall off your sit bones or pull w/ toes on the foot straps

Don’t: Fall off your sit bones or pull w/ toes on the foot straps

No one likes a big-headed know it all with an ego.  No one wants to fall of their seat.  Good things to remember when you finish the stroke.  If you were to let go of the handle at the end of the stroke would you fall backward off the seat?  If so you probably aren’t sitting in a good position.  Stay on top of your sit bones when you finish the stroke, don’t fall off them!  Also, if you don’t get over your seat/hips/sit bones before sliding forward you will end up doing more work than necessary and wasting energy.  Finish the stroke, sit tall, get your shoulders stacked over your hips, then relax and enjoy sliding forward.  Don’t pull yourself forward with your toes/foot straps.  Relax your legs!

Sit Tall, Be On Sit Bones, Keep Bottom of Foot Connected to Footboard

Sit Tall, Be On Sit Bones, Keep Bottom of Foot Connected to Footboard

Try This: Row with your feet on top of the foot straps for 5 minutes. Can you keep your feet connected to the footboards through the finish?  Can you stay on your sit bones and get over your seat before letting it slide forward?  How smooth can you be?  Show everyone you know what you’re doing, but be smooth.  No need for an ego.

If you practice these three tips one at a time over the next week as part of your warm up, you will look hotter and last longer in anything you set your mind to, especially rowing.

For even more pro tips and ways to increase vitality through rowing, sign your gym’s rowing team up for the Charles River Rowing League 2016.

If you don’t have a team let me know and I’ll help you set one up!

 

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!

Strength and Conditioning WOD 2/17/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

Strength and Conditioning WOD:

The RRC attacking the 2k Row at the end of yesterday's practice.  Renegade Rowing League is coming up, Register Now!“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

We’ve done this WOD a couple of times this winter.  Today is an opportunity to compete against yourself and everyone else on your team to have better form and go faster for Rowing Helen. Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

Rest Day 2/11/16: Rest Day – Mobilize and try some Apple-Fig Butter!

Rest Day:

Renegade Rowing Tanks are in!

Renegade Rowing Tanks are in!

With CRASH-B’s coming up in a few weeks, it is important to check on your body.  How are you feeling?  What’s tight?  What’s bugging you?  Take 15 minutes to mobilize, get loose, and feel good.

Also, if you’re looking for a good pre workout boost of energy checkout this great post from Alex Black of Wicked Good Nutrition.

Simple Apple & Fig Butter

photo-2One question I get asked a lot is, “what should I eat before a workout?”. I’ve talked about the nutrients you need and a few pre-workout meal ideas in a blog post back in November, but to sum it up, you need carbohydrates and protein from low-fat, low fiber foods. Overall, it’s just important that you eat something, and this tends to be hard for people who exercise early in the morning or run a tight schedule. If you need a quick burst of energy before a workout, try this simple and easy apple fig butter. I got the inspiration from the PaleOMG website, but wanted to make a version with no added sugar and fewer ingredients. Try 2-4 spoonfuls for a quick source of fuel before your next workout.

…Checkout the recipe here…