Rest Day 7/4/13:
Fun on the Esplanade last year!
Happy 4th of July!
We live in an awesome country and today is a day to celebrate that! Get outside and enjoy some time with family and friends. If you need something to do before hitting that BBQ or Picnic, challenge a friend to 100 Burpees! Ready Go!
Have a great day and come ready to hit it hard tomorrow!
Rest Day 6/30/13:
What did you learn in June?
It’s finally summer and June is already over. What did you learn? Did you learn how to suspend from the handle, maintain a consistent split, or vary your ratio? Did you learn more about your Olympic Lifts? How hard did you push toward your goals? What are you looking forward to learning in July and how will you attack your goals differently? If you had any great revelations or fun stories please share!
Handstand Challenge!
Take 15 minutes today to practice free-standing hand stands. Who can hold a handstand for more than 5 seconds? Challenge a friend and have some fun!
Last, but not least… If you’re looking to learn more about rowing and how to do it on the water with a team, then the Renegade Rowing Team is for you! Tryouts will be held July 19th at CrossFit Boston starting at 6:30pm. Please sign up on the Programs Page. The team will train for 8 weeks and then race in September. Practices will be held at Community Rowing Boathouse from 6:30-8pm on Tuesday and Wednesday nights.
Let us know if you have any questions!
Rest Day 6/27/13:
Boston Summer Sunset over the Basin. Enjoy more of these on the Renegade Rowing Team! Tue/Wed nights 6:30-8pm
Get Outside! Go for a 45min Walk!
Life can get crazy and schedules can fill up fast, especially in the summer with work, parties, and vacations. That doesn’t mean you should just give in to the pressure. Sometimes taking 5 minutes to step outside and breath can be extremely refreshing. Taking time for yourself is key to balance and recovery. Tomorrow looks like there could be some crazy weather in the Boston area, so if you see a window get outside and take 45 minutes for yourself before getting stuck inside. Find a river, go for a walk, enjoy the little things.
I took a 45 minute walk in the heat/humidity yesterday and it was awesome. I even caught a glimpse of some elite eights rowing down power house stretch on the Charles River.
Share your experience or what you do to take time for yourself.
Rowing WOD 6/19/13:
5 Rounds For Time …
250m Row
20 Burpees
If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it. We did this WOD a couple of days ago in the gym and it is brutally awesome. It’s pure GO!
Set your monitor for intervals distance with 250m of work and undefined rest. Once you start rowing the monitor will serve as your clock for the workout. Focus on holding a split somewhere between 2k to 2k+5 pace. Whatever split you decide on be consistent and stick to it each round. Fight for form and efficiency. Make sure every ounce of energy you put out goes into efficiently holding that split.
This is a great opportunity to practice a quick release for competition. When you finish the row, place both thumbs on the quick release tabs. In one motion push the tabs away as you pull your toes toward you. This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.
I highly recommend recruiting a couple of training partners to do this with. It’ll make you push harder and you’ll have more fun.
Post your time and average splits for each row to comments.
Rest Day 6/16/13:
The Man!
Happy Father’s Day!!!
I hope everyone can get out and enjoy the day with their Dad! If possible, take him out rowing or show him how to erg. Or perhaps just let him relax and enjoy the day. Anyways, give him a hug and do something fun!
Love You Dad!
Renegade Rowing 