Rest Day:
Mobilize and then go for a walk!
America is an amazing place to call home. Honor today by working hard in whatever you do and then get outside and enjoy a walk around a lake or along a river if possible.
Rest Day:
Which distances do you prefer? Short or Long?
The video below is from last years Renegade Rowing Team practicing their first 20 stroke piece in preparation for the sprint race at the Rumble on the River. After we finished one of the rowers commented that they would rather do the shorter stuff all the time. While short fast sprints can be adrenaline filled fun, there’s also something fun about chasing down a boat in a time trial style head race.
Share your thoughts and preferences to comments!
Rowing WOD:
Rowing Together at CFB – Have you tried a focused warmup with your gym?
“Hills”
3 x 10min w/ 4min Rest as follows …
4min @21 s/m
3min @23
2min @25
1min @29
I hope everyone had a great weekend and is ready to crush it this week! We did this Rowing WOD back in July with the stroke rating a couple beats higher for each hill. Try to find your results. If you can, maintain the same splits but at lower stroke ratings. The last minute is the same @29 s/m, so hit it hard. Everyone should be feeling for connection, suspension, and body preparation. Try to be smooth, effortless, and natural.
Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves. That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing. Ease into this workout for the first four minutes by finding your rhythm and breathing. However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.
Set the monitor for 10 minutes of work and 4 minutes of rest. During each ten minute piece follow the prescribed rating shifts.
Post your distance for each piece to comments.
Rest Day:
What is Renegade Rowing?
This is a video highlighting everything that I’ve done with Renegade Rowing thus far and describing what Renegade Rowing is today. There has been a daily blog from day one providing you with a Rowing Workout of the Day and a few thoughts to focus on while you attack it. Many people from around the country and the world have jumped on board and given the Rowing WOD a shot as part of their regular training routine. Thank you to everyone out there who has posted their results, commented with their experience, and given me great feedback. I look forward to pushing you every single day and I love to hear your results. Keep up the great work!
Calling all Renegades or potential Renegades in the Boston Area! This video is for you. If you’d like to row faster, than you need to schedule a consultation with me and start pushing to reach your goals. Click here to set up your consultation now!
Rest Day:
Good Luck Pan Mass Challenge Riders!
Every August thousands of cyclists from all over come to Massachusetts to participate in the PMC and raise money for the Jimmy Fund and the Dana Farber Cancer Institute. My family began participating when I was 13 and I’ve ridden or volunteered almost every year since. Big shout out to my Mom and Dad who are riding together this year! Have Fun!
Drivers please be careful and Riders be safe!
Have a great weekend and enjoy the beach if you can or go for a row!
Renegade Rowing 