Tag Archives: inspiration

Rowing WOD 10/30/13: “The Renegade Benchmark” – Post Time and Strategy

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Rowing WOD 10/30/13:

The Men's Junior Light 8+ Fish Head courtesy of WW Crew - a.k.a. "Cindy"

The Men’s Junior Light 8+ Fish Head courtesy of WW Crew – a.k.a. “Cindy”

“The Renegade Benchmark”

3 Rounds For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing:

Rowing WOD 10/29/13: CF Rowing Total! Congrats WW Men’s Light 8+! – Post Scores

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Rowing WOD 10/29/13:

Congrats to the Wayland Weston Men's Crew Team! The lightweight 8+ won the Head of the Fish on Sunday!

Congrats to the Wayland Weston Men’s Crew Team! The lightweight 8+ won the Head of the Fish on Sunday!

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rest Day 10/27/13: Good Luck at Head of the Fish! – Resist The Change Drill

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Rest Day 10/27/13:

Good luck to all of the competitors at the Head of the Fish Regatta in Saratoga, NY this weekend!  The Wayland-Weston Men and Women have been working hard all season.  Have fun and race hard everyone!

Here is a little video of a drill that was inspired by  Coach DeDominici to perfect handle heights, balance, and the reaction needed when the boat goes off-set (becomes unbalanced).  Ideally your body weight stays centered in the boat and the handle heights remain consistent through the recovery in relation to the gunwales.  It’s a fun challenge and looks pretty awesome when all 8 rowers are on the same page.  Well done gentleman!

Rest Day 10/24/13: How do you get motivated? Share!

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Rest Day 10/24/13:

Racing the Single at HOCR!

Racing the Single at HOCR!

How do you get motivated?

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit toward your own goals or an upcoming event?

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Approaching Western Ave. Bridge at HOCR!

Approaching Western Ave. Bridge at HOCR!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

The Land of Motivation

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

…Read More!

Rest Day 10/17/13: Where do you row? In a Gym? On the Water? With a Rowing Club?

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Rest Day 10/17/13:

Where do you row? In a Gym? On the Water? With a Rowing Club?

Rowing as a sport has been exploding over the last couple of years.  I’d love to hear from everyone.  Where do you row?  I’ve been in touch with many followers of the Renegade Rowing WOD as well as gym owners who have started their own rowing clubs.  If I can help you take rowing to the next level please let me know.

It’s been said that Rowing Is Passion!

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Feel free to share this video and article with your friends and look us up when you’re in Boston.