In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. – ℅ mdmfunraiser.com
Memorial Day Murph
Memorial Day is a great time to be with family and friends as we remember those who have lost their lives fighting for our freedom. If you’re lacking hugs in your life, use today as an opportunity to change things up. Go hug a friend or love one. Live life and enjoy the journey, it’s to short not to.
“Murph” consists of the following:
1 Mile Run to start
100 Pull-ups
200 Push-ups
300 Squats
1 mile run to finish
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.
Do not be discouraged if you can’t do the entire workout (Not many can). Anyone can do their own version of Murph. The idea is to challenge yourself and do a little more a little faster every year.
RRT Prepping for their epic end of term Renegade Rowing WOD last year.
Renegade Rowing Team
The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other athletes outside of the gym. The Renegade Rowing Team will practice two nights a week from 6:45pm − 8:15pm on Tuesdays and Thursdays starting in June. Practices are held at Community Rowing’s Harry Parker Boathouse in Brighton, MA. Our goal is to learn to scull in quads on the water and become competitive enough to race this Fall. Each member of the RenegadeRowing Team will be expected to set goals both as individuals and as a team. Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s. Learn to row and race with your friends!
Today’s Rowing WOD is a 2k Row. It’s a test of how much pain and glory you can endure over seven to eight minutes. Grab some friends and get after it. This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago. Knowing your 2k time, split, and stroke rating is important. It will allow you to game Rowing WODs in competition, whether it’s Jackie, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!
If you’re interested in taking your 2k split and learning how to pull it on the water, Concept2 and CrossFit Rowing have just the seminar for you. Back by popular demand, Concept2 and Craftsbury Sculling Center in Vermont will be hosting a 2-Day CrossFit Rowing Trainer’s Course this June. On June 13 and 14th you can learn to own your stroke on the erg and on the water with some awesome coaches and beautiful facilities. I’ve participated in this course and hosted it. Hands down this is an amazing opportunity for someone looking to get into the sport and enjoy the great state of Vermont! Register below!
When’s the last time you went for a row on the water or in the gym? When’s the last time you warmed up for rowing? When’s the last time you used Rowing as a warmup for something else? For many of you rowing is either your main sport or a foundational training tool that you use to get in wicked good shape. Regardless, anytime you pick up that handle you should be rowing with purpose and taking deliberate strokes. So how do we develop purpose and deliberate practice? A good place to start is the Reverse Pic Drill.
Every time I prescribe a rowing warmup I usually kick things off with the Reverse Pic Drill. It’s a drill that includes 4 progressions:
Reverse Pic Drill:
1. Half Legs – Taking short strokes at the front end using the first 3 inches of the leg drive.
2. Full Legs – Slightly longer strokes pushing the legs all the way down.
3. Legs and Bodies – Longer strokes adding in the swing of the body.
4. Full Strokes – Full length strokes with the arms finishing the stroke.
When done well and with awareness this drill allows us to focus on three important skills with regards to rowing:
1. Posture – The Torso should be stacked and strong in a neutral and braced position at all points in time during the stroke.
2. Control – As the seat slides forward toward the catch it maintains a constant speed and does not accelerate into the catch. With good control you should be able to stop at any point in time during the stroke and be in a strong position.
3. Connection – The hips and the hands move together into and out of the catch as if connected by a cable. If the hips move, the hands should move the same distance, no more no less. If you are connected you can also focus on your shoulders. The hips, hands, and shoulders all move together in the first three inches of the drive.
I believe that if you can learn to do the Reverse Pic Drill correctly in your warm up, you can and will become a better rower. The key is how you execute each progression and what you focus on. Here is a video review of an elite rower I’m working with. This is what the Reverse Pic Drill looks like in a single on the water. Check out what he’s doing well and what you can start to focus on every time you row.
If you’re interested in getting on the water, I will be organizing a sculling group to row out of Community Rowing Inc. in Brighton every Monday and Wednesday evening from 6:30pm – 8pm. If you can fit that into your schedule I’d love to get you on the water. We will be starting in May. Shoot me an email (pat@renegaderowing.com) now and let me know if you’re interested. I’ll keep you updated and get you setup to join us.
Let us know if you have any questions or thoughts in the comments!
Look Familiar? If you can do a pistol you can get into a rowing shell!
Two very important skills required of elite athletes and rowers are balance and strength. Have you ever seen a standing shove? That’s the level of balance we need. Have you ever seen good scullers take the Weeks Turn or the Elliot Turn super tight during the Head of the Charles Regatta? That’s the type of strength we need to combine with balance and we need to have it in both legs independent of one another.
Mastering a pistol, or single legged squat, will help you develop both balance and strength. In order to do a good pistol mobility is super important. Be sure to work on mobility everyday. Below is a video I put together of all the different progressions I will use to help an athlete develop their pistol. See where you fall and then start working from there.
Have Fun training and let us know what you think of pistols!
Renegade Rowing 