Tag Archives: people

Rest Day 11/13/14: Video Review – How can Nick help you?

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Today’s programming is either an endurance block, olympic lifting, or active recovery.  If you’ve been training hard all week and you’re a little banged up from the last couple of days be sure to mix in some active recovery with yoga, a light row, or even just a walk along the river with some mobility and stretching mixed in!

Below is a little video review to check out while you’re recovering.  The video is of Nick A. who just started back up with the Renegade Rowing Club after rowing on the water all Summer/Fall.  He’s a competitive rower with lots of experience and he’s looking to keep raising his game by getting stronger and finding more speed wherever he can.  Take a look at the video and see what he does well and look for things that you might be able to improve as well.  If you have any questions please let us know in the comments and I’ll do my best to get right back to you.

What kind of Renegade are you? How many training blocks do you need in a week?

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Renegade Rowing Athlete TemplateToday is usually a Rest Day, however I released a new training plan template earlier this week that includes an Endurance/Active Rest Block and an Olympic Lifting Block.  Depending on what type of Renegade Athlete you are you may want to take a rest day or you may need to hit one or both of those blocks.

In the coming week I’ll be highlighting the different types of athletes that have given Renegade Rowing a shot.  I hope to shed some light on the possibilities that exist in developing a broad, general, and inclusive fitness to allow for sport specific performance no matter what level you’re at.  One group I’m working with is 4 High School Rowers who train with me three times a week in order to prepare for making their team and the rigors of winter training.  A second group is the Boston College Men’s Crew Team, who not only rows on the water most days of the week, but manages to get in to the gym once or twice to get stronger and become more dynamic athletes.  A third group includes members of CrossFit Boston who would like to compete at CRASH-B’s and learn to race on the water.  And last, but definitely not least I’m privileged to help a competitive masters rower fight his way to elite status.  All of these athletes have different needs and the template I’ve created is a step in the right direction of helping them find the right amount of general and specific preparedness to reach their goals.

Please take a look at the Renegade Rowing Athlete Template below and share your thoughts on where you are and how many blocks you currently use in training.  I will be making adjustments as we go and continually striving to give you good examples of how this works and why it works.

RR Athlete Template

Renegade Rowing Training Plan Template

RRTP 11-3-14

Rest Day 10/26/14: Good Luck at Head of the Fish!

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HOCR 2014 DrewRest Day:

Good luck to all of the competitors at the Head of the Fish Regatta in Saratoga, NY this weekend!  The Boston College Men’s Crew Team has been working hard all season.  Have fun and race hard everyone!

Rowing WOD 10/18/14: Head of the Charles is Here! 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD:

Crews Warming Up on Friday

3k Row

  • (@5k+4 Pace)
  • 6min rest

2.5k Row

  • (@5k+2 Pace)
  • 5min rest

2k Row

  • (@5k Pace)

Boat Trailers at FALS

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

What is your favorite part of Head of the Charles Weekend?

Rest Day 10/16/14: Where do you row? How about at the Renegade Rowing Club?

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Rest Day:

Where do you row? In a Gym? On the Water? With a Rowing Club?

Rowing as a sport has been exploding over the last couple of years.  I’d love to hear from everyone.  Where do you row?  I’ve been in touch with many followers of the Renegade Rowing WOD as well as gym owners who have started their own rowing clubs.  If I can help you take rowing to the next level please let me know.

It’s been said that Rowing Is Passion!

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

Last year Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Feel free to share this video and article with your friends and look us up when you’re in Boston.

If you’d like to come check us out and get more info about the Renegade Rowing Club, please join us for Coffee and Bagels at CrossFit Boston (114 Western Ave, Allston, MA) this Sunday (10/19/14) at 10:30am.  After we chat and enjoy some food we’ll head over to the Charles River and cheer on all of the crews competing in the 50th Head of the Charles Regatta!  Shoot me an email if you plan to drop by! – pat@renegaderowing.com