Tag Archives: healthy-living

Rest Day 9/26/13: Mobilize!

Posted on by
Reply

Rest Day 9/26/13:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

15min of Mobility

Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes.  In the mornings I coach athletes from CrossFit Boston and Boston College Men’s Crew in the gym.  In the afternoon I coach high school athletes from Wayland-Weston Crew.  The biggest thing all three teams need to improve their performance is mobility.  Today is a good day to focus on improving your mobility.  Let’s get after it!

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish?  Tight hips/hamstrings at Bodies Over?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

Rest Day 9/22/13: Inspire Someone Today!

Posted on by
2

Rest Day 9/22/13:

Inspire Someone Today!

Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals.  Help drive their passion and pursuit of a better self.  Show them what you take pride in and how hard you work for what you believe in.  Find a way to motivate them and do what needs to be done.

Iron Bill and all of the firefighters hurt by that fire down in Houston, this video is for you!

Rest Day 9/19/13: Who’s on your team? – Share your thoughts

Posted on by
Reply

Rest Day 9/19/13:RRT13 RoR Boat Pic

Who’s on your team?

Every day you go to work there is a team of people you work with.  Every day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.

RRT13 RoR Team picsFall is here.  Set a goal, whether it’s a competition or a benchmark, and let’s get after it.  Here is a little video of the Renegade Rowing Team.  After 8 weeks of training, they learned to row together and push themselves to a third place finish at the Rumble on the River last Sunday.  If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!

Rest Day 9/12/13: Mobilize and then go for a walk! Along a River if possible.

Posted on by
Reply

Rest Day 9/12/13:

Mobilize and then go for a walk!  Get outside and enjoy a walk around a lake or along a river if possible.  Check out what’s in store for the Renegade Rowing Team this weekend!

Rumble on the River 2013

Community Rowing Inc. (CRI) is set to host the fourth annual Rumble on the River, a free outdoor music and rowing festival scheduled for Sunday, September 15 from noon to 6:30 p.m. at the Harry Parker Boathouse, 20 Nonantum Rd. in Brighton.

The Renegade Rowing Team will be racing and there are many other activities to check out including live music and a VIP Beer Garden.  Register for access to the Beer Garden here … Rumble on the River VIP Beer Garden Experience!

Hope to see you there!

Rowing WOD 9/11/13: RR Warmup, Deadlift, 1/2 Helen, RR Warm Down – Post Splits, Load, and Times

Posted on by
6

Rowing WOD 9/11/13:RR-BC Men Deadlift

1. 2k Row @5k+10

2. 1 Mile Run (moderate pace);

3. Deadlift

  • 5@40%, 5@50%, 5@60%
  • Max Reps @70%
  • 5@50%
  • Focus on Form, Rhythm, and Speed on the Drive

4. 1/2 Helen – 3 Rounds For Time…RR-BC Men KB Swing

  • 200m Run
  • 12 KB Swings (1.5 pood/1 pood)
  • 6 Pull Ups

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

America is an amazing place to call home.  Today is Patriot Day.  Get outside and do this on the water if possible.  Honor today by working hard in whatever you do, both inside and outside of the gym.  This can be fit into a 2 hour practice with time in between each piece for mobility and rest.  Push yourself, Have Fun, and think of all those serving our country both home and abroad who help make this country awesome.

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for strength and muscular endurance.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in Helen and get that heart rate and breathing up.  This is the second practice that the Boston College Men’s Crew Team did with Renegade Rowing.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for Helen, and splits held for the rowing and running.