Tag Archives: outdoors

Rest Day 11/28/13: “The Gobble Gauntlet” – Happy Thanksgiving!

Posted on by
Reply

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

Thanksgiving is one of my favorite days of the year.  It’s a day of hanging out with family and friends while enjoying good food and football.  Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast.  Hopefully you’ve got something planned.  If you don’t, try the Gobble Gauntlet with your friends.  Get outside and be active before relaxing for the rest of the day.

During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts.  Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family.  Keep a consistent pace and keep pushing.  This is a good one to work on your endurance.

Post Time to comments!

Happy Thanksgiving!

Top 10 Reasons Erging is Better Than Training Outside in the Winter (even when it still sucks)

Posted on by
Reply

If you’re a runner or an athlete looking for good cross training options this winter checkout what one runner sent me even though she hates erging.  This was submitted by Alex Black of Wicked Good Nutrition … aka the Renegade Dietitian!  Share your thoughts!

Top 10 Reasons Erging is Better Than Training Outside in the Winter (even when it still sucks)

Three Renegades1. It’s cold outside. Today it was “feels like 16” in Boston. Running or rowing outdoors in that sucks.

2. Rowing is good for building power and strength in your legs, but is lower impact than running. Come row indoors and give those bones and joints a break.

3. Your nose won’t get as runny indoors.

4. It’s a bit tricky to row on the water when the water is ice. Unless you can put wheels on your boat. If you do, you should patent that.

5. You can’t slip and crack your spine on black ice when you’re rowing inside!

6. Rowing can help build strength and stability in your knees, just in time to prepare you for a good winter of skiing/boarding.

7. If you get too hot rowing in a heated gym, you can use the fan on your neighbor’s erg to cool off.

8. Forgot your shoes at home? No problem, you can row barefoot!

9. Rowing burns lots of calories in a short time. That means more sleep for you!

10. Rowing is good for the abs (seriously). If you do it right, you might just close out the winter with a 6-pack. Who doesn’t want a 6-pack?

If you’re interested in rowing this winter then you should join the Renegade Rowing Club.  We row together at 6:30pm at CrossFit Boston every Monday night starting December 2nd.  We’ll get you a training partner and before you know it you’ll be crushing life.  Email me, pat@renegaderowing.com, if you’re interested in joining us!

Rest Day 11/3/13: Congrats Boston Red Sox!

Posted on by
Reply

Congratulations Boston Red Sox! 2013 World Series Champs!

2013 Boston Red Sox Rolling Rally

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

Posted on by
Reply

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!

Posted on by
8

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!