Tag Archives: outdoors

Rest Day 6/19/14: Who’s going to Tryout for the Renegade Rowing Team? – Details Here

Posted on by
Reply

Rest Day:

RRT Prepping for there epic end of term Renegade Rowing WOD last week.

RRT Prepping for their epic end of term Renegade Rowing WOD last week.

Tryout for the Renegade Rowing Team (RRT)

(RRT = 6 week term rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)

Tryouts: Thursday, July 17th @5:30am @CRI

Sign Up Here

Tryouts Based on your Knowledge of the Following…

If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on.  Your first 20min session is free and will be on the Dock Box at CRI.  Just email Coach Pat to set up a time – pat@renegaderowing.com

Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):

Equipment:

  1. How to carry and setup equipment.
  2. Port, Starboard, Bow, Stern
  3. Port Oar
  4. Starboard Oar
  5. Oarlock
  6. Oar Collar

Skills:

  1. Posture
  2. Control/Ratio
  3. Connection
  4. Teamwork, Following, Rhythm

Stroke Cycle Positions:

  1. Catch
  2. Finish
  3. Arms Away
  4. Bodies Over
  5. 1/2 Slide
  6. 3/4 Slide

Drills:

  1. Feeling Drill
  2. Chop Drill
  3. Release/Catch Placement Drill
  4. Pause Drill (Single, Double, Triple Pause)
  5. Reverse Pic Drill (Focused on Connection)
  6. Pic Drill (Focused on Swing and Body Preparation)

Bladework:

  1. Feathered
  2. Squared
  3. Squared and Buried
  4. Check it Hard and Hold Water
  5. 1/2 Square @ 1/2 Slide
  6. Full Square @ 3/4 Slide

Rest Day 6/15/13: Happy Father’s Day!!! – Checkout the RRT!

Posted on by
Reply
My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!

My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!

Rest Day:

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!

Checkout What the Renegade Rowing Team has been up to!
RRT Prepping for there epic end of term Renegade Rowing WOD on Wednesday.

RRT Prepping for their epic end of term Renegade Rowing WOD on Wednesday.

RRT Run to CFB RRT Thor H 1k RRT LaunchingLast Wednesday we had the final practice of a six week term where the Renegade Rowing Team learned to scull in both singles and a quad.  We capped everything off by rowing 2k on the water in a quad, running 1 mile to CrossFit Boston, performing a 1k test on the Concept2 Ergometer, running 1 mile back to the boat, and rowing 2k on the water back to CRI.  All in all it took them 1:20.54 from launching to landing at CRI.  The fastest 1k by long time Renegade Rower, Thor H., was 3:35.  Here are some pictures and video of them as they attacked this epic Renegade Rowing WOD.  If you’d like to get in on some of the action toward the end of July when we start our next term please shoot me an email – pat@renegaderowing.com

Smooth Is Fast!  Row Strong!

Rest Day 6/12/14: Do you have what it takes to Race?

Posted on by
Reply

Rest Day:

Renegade Rowing Team - Racing at the Rumble on the River

Renegade Rowing Team – Racing at the Rumble on the River

Do you have what it takes to Race?

Have you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

Then you should tryout for the Renegade Rowing Team.

We’ll be training twice a week starting mid July and racing in September.  More details are on their way.  Checkout the video below to see what you could be doing with your summer…

Comment if you’re ready!  Tryouts in July!

Here’s the RRT on Monday finding some rhythm in the Quad…

Rowing WOD 6/11/14: 3RFT – 500m Row, 10 Shoulder to OH, 15 Hollow Rocks, 20 Ball Slams – Post Time and Splits

Posted on by
Reply

Rowing WOD:

RRT Getting after their first Rowing WOD on the Water last week!

RRT Getting after their first Rowing WOD on the Water last week!  Imagine doing this one on the water…

3 Rounds for time…

500m Row (@1k to 2k Pace)

10 Shoulder to overhead (155/105 lbs.)

15 Hollow Rocks

20 Ball Slams (20/10 lbs.)

Today’s Rowing WOD is an opportunity to work on moving through your hips and developing core to extremity power.  After rowing 500m you’ll be slightly gassed, so be efficient and move the barbell with your legs and hips.  The most efficient way to perform shoulder to overhead with this type of weight is a push jerk or split jerk.

RR Hollow Rock1RR Hollow Rock2The jerk allows you to jump the weight up with the legs and catch it strong with locked out arms and active shoulders.  Be ready to get under it so you don’t have to press it out overhead.

RR Ball Slam1In rowing, posture is an important skill that must be learned and developed.  Exercises like  bird dogs, curl ups, and planks will develop core stability for those long sessions in the boat.  Along with core stability, we need to be able to engage the whole core while in motion and transfer force from head to toe in a powerful manner.  Today’s Rowing WOD delivers that not only through rowing 500m, but with hollow rocks and ball slams.  On the hollow rocks everything should be tight and connected.  If a coach were to push down on your feet your hands would move up the sameRR Ball Slam2 amount.  For the ball slams get the ball as high above your head as possible and then put your whole body into slamming it to the floor.  Be sure to catch the ball on the bounce by getting low and following it to the floor.

Report your time and average 500m splits to comments.  Have some fun and get after it!

Rest Day 6/8/14: Go Row on the Water! Share your experience!

Posted on by
Reply

Rest Day:

RRT Getting after their first Rowing WOD on the Water last week!

RRT Getting after their first Rowing WOD on the Water last week!

Go Row on the Water!

It’s a beautiful time of year to get out and enjoy this sport on the water.  Go find a rowing club and find a way to row.  You will love it!

Today is Learn to Row Day at CRI in Brighton, so stop on by and get on the water!

Share your experience!