Rest Day:
Mobilize and then go for a walk!
America is an amazing place to call home. Honor today by working hard in whatever you do and then get outside and enjoy a walk around a lake or along a river if possible.
c/o Row2k.com
Rest Day:
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 14th there will be a regatta at Community Rowing, Inc. in Brighton called the Rumble on the River. It’s a lot of fun to go watch because there is live music and food in addition to some rowing.
Rowing WOD:
BC Men Review Deadlift and Squat form with PVC Pipes outside of CRI’s Harry Parker Boathouse last week.
1. 2k Row @5k+5
2. 1 Mile Run @70% Effort;
3. 10 Rounds of 4 Deadlifts @40%
4. As Many Rounds As Possible in 7 Minutes
5. 1 Mile Run @70% Effort
6. 2k Row @5k+5
Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down. The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat. Push hard in the AMRAP and get that heart rate and breathing up. This was the first practice that the Boston College Men’s Crew Team did with Renegade Rowing last year. 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 if you’re strapped for time.
Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.
BC Men back on the water in the Barge last Thursday
Congrats to all those that tested their 5k yesterday! Hopefully you PR’ed 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
Rest Day:
Which distances do you prefer? Short or Long?
The video below is from last years Renegade Rowing Team practicing their first 20 stroke piece in preparation for the sprint race at the Rumble on the River. After we finished one of the rowers commented that they would rather do the shorter stuff all the time. While short fast sprints can be adrenaline filled fun, there’s also something fun about chasing down a boat in a time trial style head race.
Share your thoughts and preferences to comments!
Renegade Rowing 