Rest Day:
Get Outside! Go for a 45min Walk!
Life can get crazy and schedules can fill up fast, especially in the summer with work, parties, and vacations. That doesn’t mean you should just give in to the pressure. Sometimes taking 5 minutes to step outside and breath can be extremely refreshing. Taking time for yourself is key to balance and recovery. Find a river, go for a walk, enjoy the little things.
Share your experience or what you do to take time for yourself.
What does it mean to Compete?
My thoughts on what it means to compete are at the bottom of this post. Please share your own thoughts to comments and Facebook. Before you get there, checkout an opportunity to row and compete with a team outside of the gym.
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The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other members outside of the gym. The Renegade Rowing Team will
practice for six weeks from 5:30 − 7am on Tuesday and Thursday mornings at Community Rowing. The program will run from July 22nd to August 28th. Our goal is to learn to row in eights on the water and become competitive enough to race. Each member of the Renegade Rowing 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, race with your fellow crew-mates, and Compete!
Tryouts will be held July 17th at 5:30am at Community Rowing Inc.
Checkout the original announcement and sign up here!
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Competition is the basis for all sport. People play sports because they’re fun. Sports are fun because every participant is given a chance to compete. It’s not the outcome or the opponent that matters. People enjoy competing because they’re given an opportunity to test themselves and their abilities in order to experience the thrill of an improvement toward a goal. Competition can be both individual and team oriented. By incorporating competition into everyday practice, Renegade Rowing allows us to track progress toward our goals, but more importantly to have fun and experience the journey.
In order to compete, athletes must develop mental toughness. Firsthand athletes are developed through competition when they harness the power of the mind. Our thoughts affect our feelings and our feelings affect our actions. Anyone can develop an ability to do work with regards to fitness and rowing, but when work capacity is combined with mental toughness, athletes can control their actions and reach their goals. Mental toughness is an athlete’s ability to commit to competition with a belief in oneself, to have a positive focus on the things they can control, and to embrace challenge as an opportunity for learning and self-improvement.
While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition. We can push ourselves as
individuals, but the opportunity to push ourselves against others will only make us better. I’m a competitive guy and I like being pushed and challenged and testing my abilities against others. There’s honesty in giving it all you have against others, especially knowing they’re doing the same.
Rowing is an Olympic Sport that elite athletes train for year round. Some athletes may only compete 5 to 6 times per year and of those competitions they might only peak for one race. Most other sports have seasons filled with games allowing for learning and development during competition. Renegade Rowing incorporates daily competition so that athletes have the same opportunities that other sports have. Renegade athletes will have the confidence needed to perform on race day. By providing many opportunities to experience race day competition in practice, athletes will have a wealth of experiences to draw from when race day arrives.
In your own words, what does it mean to compete? Please share…
Rest Day:
RRT Prepping for their epic end of term Renegade Rowing WOD last week.
Tryout for the Renegade Rowing Team (RRT)
(RRT = 6 week term rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)
Tryouts: Thursday, July 17th @5:30am @CRI
Tryouts Based on your Knowledge of the Following…
If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on. Your first 20min session is free and will be on the Dock Box at CRI. Just email Coach Pat to set up a time – pat@renegaderowing.com
Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):
Equipment:
Skills:
Stroke Cycle Positions:
Drills:
Bladework:
Rowing WOD:
5 Rounds For Time …
250m Row
20 Burpees
If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it. This WOD is brutally awesome. It’s pure GO!
Set your monitor for intervals distance with 250m of work and undefined rest. Once you start rowing the monitor will serve as your clock for the workout. Focus on holding a split somewhere between 2k to 2k+5 pace. Whatever split you decide on be consistent and stick to it each round. Fight for form and efficiency. Make sure every ounce of energy you put out goes into efficiently holding that split.
This is a great opportunity to practice a quick release for competition. When you finish the row, place both thumbs on the quick release tabs. In one motion push the tabs away as you pull your toes toward you. This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.
I highly recommend recruiting a couple of training partners to do this with. It’ll make you push harder and you’ll have more fun.
Post your time and average splits for each row to comments.
My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!
Rest Day:
Happy Father’s Day!!!
I hope everyone can get out and enjoy the day with their Dad! If possible, take him out rowing or show him how to erg. Or perhaps just let him relax and enjoy the day. Anyways, give him a hug and do something fun!
Love You Dad!
RRT Prepping for their epic end of term Renegade Rowing WOD on Wednesday.
Last Wednesday we had the final practice of a six week term where the Renegade Rowing Team learned to scull in both singles and a quad. We capped everything off by rowing 2k on the water in a quad, running 1 mile to CrossFit Boston, performing a 1k test on the Concept2 Ergometer, running 1 mile back to the boat, and rowing 2k on the water back to CRI. All in all it took them 1:20.54 from launching to landing at CRI. The fastest 1k by long time Renegade Rower, Thor H., was 3:35. Here are some pictures and video of them as they attacked this epic Renegade Rowing WOD. If you’d like to get in on some of the action toward the end of July when we start our next term please shoot me an email – pat@renegaderowing.com
Renegade Rowing 