Tag Archives: inspiration

Video Review: How can Fernanda help you?

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Hey Renegades!

Ever wonder what 7 ergs in a Subaru looks like?

Ever wonder what 7 ergs in a Subaru looks like?

I hope everyone is staying warm and finding some place to put all of this snow!  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing 2015 Improvement Survey this past week.  Thank you for sharing your feedback and interests with me.  I will do my best to continue to offer my best coaching and feedback and run programs that you’re passionate about.

If you missed the survey, here’s what it’s all about and I would still love your feedback.  I’m constantly trying to learn more and improve myself as well as Renegade Rowing.  I would like to offer the best program and training I can and to do that I need your help.
If you could take a few minutes out of your day to fill out the survey below, it would mean the world to me.  I will leave the survey up for one more week.
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:

https://docs.google.com/forms/d/1Aj3RjFFOnl6d2iIkBRhKcDAP6Zsl_0pNY2tfMzV5gZw/viewform?usp=send_form

Keep an eye out to the main landing page and future posts for changes and improvements to the Renegade Rowing Program!
Any feedback helps!  Thank you for being awesome!
Here is a Video Review of Fernanda from last weeks Renegade Rowing Club practice.  Take a look and see if this is an area of your stroke that you can work on.  Let us know your thought in the comments section!

Video Review and Survey: How can the Renegade Rowing Workshop at Mt. Strength CF help you?

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Hey Renegades!

I hope everyone is staying warm and had a blast watching the Super Bowl on Sunday!  Now if only we could take care of this snow and the commute, right?  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing Workshop at Mt. Strength CF last weekend.  Well done learning the stroke and mastering those skills and drills.  I had a blast working with you guys!

IMG_3541Last weekend I had the privilege to coach 13 athletes at Mt. Strength CF in Winchester as part of my Renegade Rowing Workshop.  The video review seen below was taken there and we all had a blast.  I love seeing people learn and improve.  If there is any way I can help you get better at something please let me know.

I’m constantly trying to learn more and improve myself as well as Renegade Rowing.  I would like to offer the best program and training I can and to do that I need your help.
If you could take a few minutes out of your day to fill out the survey below, it would mean the world to me.
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:

https://docs.google.com/forms/d/1Aj3RjFFOnl6d2iIkBRhKcDAP6Zsl_0pNY2tfMzV5gZw/viewform?usp=send_form

To show my thanks for filling out the above survey, I would like to invite you to a Homemade BBQ dinner at the gym on Wednesday, February 11th at 7pm in the lounge.  I will have BBQ Pulled Pork and Collard Greens for everyone.  I will outline my intentions for the future and what I can offer.
Everyone who fills out the survey will be entered into a Door Prize Drawing at the BBQ Dinner, so tell your friends and spread the word!
Any feedback helps!  Thank you for being awesome!

Renegade Rowing League #3 Postponed until Sunday @8am – Rowing WOD 1/24/15: Row 2k! – Post Results

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***Update: RRL3 is canceled for today because of the Snow.  It will be held tomorrow (Sunday) morning at 8am.  Hope to see you all there! Email pat@renegaderowing.com if you have questions.  Stay Warm and Stay Safe Boston!***

It has arrived!  Renegade Rowing League Race #3 is here!  If you’re in the Boston area come compete and cheer everyone on at 100 Holton St, Brighton, MA.  It starts at 8:00am and we will be awarding the Renegade Rowing Cup afterward.  Let the games begin!

Rowing WOD:

Get After It!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

RRTP 1/19/15 and S&C WOD 1/19/15: 3/4 Little Cindy – Post Score

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Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!

Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!

Sorry this is getting out a bit late tonight Renegades!  I just got home from my first Olympic Lifting Meet and it was Epic!  I PR’ed my Clean and Jerk and had a blast.  Here is the training plan for the week.  Take a look, get fired up, and let’s keep getting after it!

RRTP 1-19-15

Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December! Register for January’s Event Here.

Conditioning WOD:

3/4 Little Cindy

AMRAP15

3 Pull Ups

6 Push Ups

9 Air Squats

  • Post Rounds and Reps to Comments.

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill. Once you’re warm take it over to the platform and dial in your Back Squat.  When you’re ready, attack this version of Cindy.  During 3/4 Little Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.

Start the week off right and get after it!

Strength and Conditioning WOD 1/14/15: “Duxbury Helen” – 3RFT – 250m Row, 21 Air Squats, 12 Push Ups – Post Time

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

Strength and Conditioning WOD:

“Duxbury Helen” – 3 Rounds For Time

  • 250m Row
  • 21 Air Squats
  • 12 Push Ups

Today’s focus is aerobic conditioning and mental strength.  Get in some good skill work to warmup with a 10min erg.  Be sure to warmup the air squat and push up as well.  Then attack the Strength and Conditioning WOD.  I created this WOD for the Duxbury Rowers working with Renegade Rowing on the weekends.  They don’t have a ton of equipment, but they have each other and that’s all you need to push harder than ever before.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day this will take about the same time as a race and allow you to mentally dig deep and push yourself harder.  In the end it’s all in your head.  How hard, how far, how fast can you push yourself?

Take quality strokes and have fun getting after it.

Post your time to comments as well as your splits for each 250m piece.