Go See a Regatta!October is full of awesome regattas all over the country. Checkout this site to find one near you!
https://www.regattacentral.com/
Pick one, go check it out, and report back with what you saw/experienced!
Rowing WOD 9/29:
400m RowSome rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results. By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control. In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors. While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race. Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips. Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor. Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD. The Lateral Burpees should be done parallel to the erg so that when you pop up you jump laterally over the erg rail. Each time over the erg is one rep.
Post your time to comments!
The Renegade Rowing Team in their lineup!
When training or pushing to reach a goal it helps to surround yourself with people who will push you, hold you accountable, pick you up when you fall, and make you your best self. Last weekend I had the privilege of shoving the Renegade Rowing Team off the dock for their first race on the water. They are a group of Athletes that came together to challenge the norm and hold themselves to a higher standard. They came from CrossFit Boston, CrossFit New England, and Community Rowing Inc. They competed for a spot in the boat, did Rowing WODs on their own, worked toward personal goals in the gym, and put forth a focused effort at every practice.
Bringing it home in the sprint!
In a matter of 11 practices on the water over two months they learned to row an eight man shell, come together as a team, and race other experienced crews from the Charles River. They had the second fastest raw time in the Mixed Masters 8+ Event at the Rumble on the River and passed a boat during the head race portion.
Everyone on the Renegade Rowing Team motivates me for their dedication and passion to learn and continually challenge themselves.
Who Motivates You and Why?
Share in the comments!
The following is a great post from dietitian Alex Black of Wicked Good Nutrition. Check it out and respond with thoughts!
“I’m going to drop 10 lbs by summer”. “Time to get rid of this holiday weight”. “I have to be under X weight before the seasons starts”. Many of you may have made goals like these at one point or another, using the scale to measure your progress, and, ultimately, determine your success. I mean, it’s easy to do. You can get a bathroom scale for as little as 20 bucks, and every time you use it, it’s free! There are some benefits to tracking your weight, but it’s important to make sure you go about it the right way, and don’t neglect other important measures of your overall health and fitness. In this post I’ll explain some of the common measurements used to track progress and give my advice on tracking progress and setting goals.
Checkout the Rumble at CRI!
12p-6:30p Today!
The sport of rowing is all about team work and one application of force pushing the boat as far and as fast as possible on each stroke over the course of a race. Today’s Rowing WOD is inspired by that thought and those competitors striving for that ideal in the Rumble on the River at CRI. The Rumble on the River is a unique regatta that combines a head race with a sprint race final for the top two boats. During the head race portion competitive crews will push the 12 minute mark of continuous all out effort.
During this Rowing WOD push each other to get as many calories and as many swings as possible with only one person working at a time. You’ll have 45 seconds of rest so focus on breathing, bringing your heart rate down, and motivating your partner. This will also be a good WOD for games competitors needing to work on the quick release transition for erg relays.
Post your team name, max calories, and max swings.
Renegade Rowing 