Tag Archives: outdoors

Rest Day 9/19/13: Who’s on your team? – Share your thoughts

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Rest Day 9/19/13:RRT13 RoR Boat Pic

Who’s on your team?

Every day you go to work there is a team of people you work with.  Every day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.

RRT13 RoR Team picsFall is here.  Set a goal, whether it’s a competition or a benchmark, and let’s get after it.  Here is a little video of the Renegade Rowing Team.  After 8 weeks of training, they learned to row together and push themselves to a third place finish at the Rumble on the River last Sunday.  If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!

Rowing WOD 9/18/13: RR Warmup, Deadlift, KB/Burpee Metcon, RR Warm Down – Post Splits, Load, and Times

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Rowing WOD 9/18/13:

Renegade Rowing Team - Racing through last bridge at Rumble on the River!

Renegade Rowing Team – Racing through last bridge at Rumble on the River!

1. 2k Row @5k+8

2. 1 Mile Run (moderate pace);

3. Deadlift

  • 5@40%, 5@50%, 5@60%
  • Max Reps @70% (Go For More Than Last Week!)
  • 5@50%
  • Focus on Form, Rhythm, and Speed on the Drive

4. Partner WOD For Time …

  • 21*-15*-9*
  • KB Swings (1.5 pood/1 pood)
  • Burpees Over The Kettlebell
  • *One Partner Runs 200m while One Partner Holds a Plank after each round

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for strength and muscular endurance.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  This is the Third practice that the Boston College Men’s Crew Team did with Renegade Rowing.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.

Rest Day 9/12/13: Mobilize and then go for a walk! Along a River if possible.

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Rest Day 9/12/13:

Mobilize and then go for a walk!  Get outside and enjoy a walk around a lake or along a river if possible.  Check out what’s in store for the Renegade Rowing Team this weekend!

Rumble on the River 2013

Community Rowing Inc. (CRI) is set to host the fourth annual Rumble on the River, a free outdoor music and rowing festival scheduled for Sunday, September 15 from noon to 6:30 p.m. at the Harry Parker Boathouse, 20 Nonantum Rd. in Brighton.

The Renegade Rowing Team will be racing and there are many other activities to check out including live music and a VIP Beer Garden.  Register for access to the Beer Garden here … Rumble on the River VIP Beer Garden Experience!

Hope to see you there!

Rest Day 9/8/13: What Regattas will you go watch this fall?

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The Renegade Rowing Team spinning at the start of the race course

The Renegade Rowing Team spinning at the start of the race course

Rest Day 9/8/13:

What Regattas will you go watch this fall?

Fall is a great time to experience the world of rowing.  Every September/October Head Races start popping up all over the place.  Head Races tend to be anywhere from 4-6 km and are usually run in a time trial format.  Go to regattacentral.com to find a regatta near you.  Get outside, enjoy the changing leaves, and cheer on your favorite crews.

Next Sunday, September 15 there will be a regatta at Community Rowing, Inc. in Brighton called the Rumble on the River.  I will be there with the Renegade Rowing Team and some brand new T-Shirts for those that are in Boston.  Come check it out and cheer on the Renegade Rowing Team.

Rest Days 9/1/13 − 9/2/13: Enjoy Labor Day Weekend!

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BC Men's Crew and I doing our first Row, Run, WOD, Run, Row on Friday afternoon!

BC Men’s Crew and I doing our first Row, Run, WOD, Run, Row on Friday afternoon!

Congrats to all those that tested their 5k yesterday!  It looks like there were a number of PR’s and everyone executed a solid game plan.  Labor Day Weekend is a time to rest, relax, and have some fun with family and friends.  With that in mind get outside and be active.  Grab a friend and go a hike a mountain or hit a swimming hole.  Play some golf or go for a ride.  I wish you all a happy Labor Day Weekend and I look forward to hitting training hard with you on Tuesday!

All the best!

Coach Pat