Tag Archives: people

Video Review: Rhythm and Things to Look At on Concept2 Sliders

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Are you pumped to be out on the water rowing now that it’s finally Summer?  We sure are in Boston and the Charles River is busier than ever.  Sometimes land work on Concept2 Sliders can help you with finding rhythm in the boat.  Perhaps on the next nasty day you stay inside and master rhythm with your rowing partner.  I’m sharing a video of some slider work we did earlier this year.  We were using sliders to find rhythm and ratio. Take a look and see how they might help you.  What are they doing well?  What do they need to work on?  Are you focused on rowing on the erg as if you were going to row on the water?  Please share your thoughts in the comments section.

Video Review 6/18/15: How Can Fernanda Help You?

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Hey Renegades!

Ever wonder what 7 ergs in a Subaru looks like?

I hope everyone is enjoying the long days and finding some time to do work outside!  Remember when we had all that snow?

If you could take a few minutes out of your day to fill out the survey below, it would mean the world to me.  I will leave the survey up for one more week.
Here is a Video Review of Fernanda from a Renegade Rowing Club practice.  Take a look and see if this is an area of your stroke that you can work on.  Let us know your thought in the comments section!

Video Review: How can the Renegade Rowing Workshop at Mt. Strength CF help you?

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Hey Renegades!

I hope everyone is enjoying this weather and planning a beach day sometime soon!  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing Workshop at Mt. Strength CF earlier this year.  Well done learning the stroke and mastering those skills and drills.  I had a blast working with you guys!  I will be helping out the employees at Tufts Health Plan in a couple of weeks and I can’t wait to get them rowing.  If you or your company is interested in a rowing seminar, let me know and I can help you guys get started in an amazing sport that you will enjoy for the rest of your life.

IMG_3541Earlier this year I had the privilege to coach 13 athletes at Mt. Strength CF in Winchester as part of my Renegade Rowing Workshop.  The video review seen below was taken there and we all had a blast.  I love seeing people learn and improve.  If there is any way I can help you get better at something please let me know.

I’m constantly trying to learn more and improve myself as well as Renegade Rowing.  I would like to offer the best program and training I can and to do that I need your help.  If you have any feedback or would like to see something added to Renegade Rowing please let me know in the comments or via email.  I will soon be adding body weight movements to the regular programming for those without access to a gym/equipment.
Any feedback helps!  Thank you for being awesome!

Video Review 6/4/15: Mark Mid Race – How Can He Help You?

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Letting it run at Bodies Over!

Letting it run at Bodies Over!

How’s it going Renegades? Today we’re taking a look at Mark mid race. This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Wednesday evening at 7pm. Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group.

S&C WOD 5/25/15: Memorial Day Murph – Post Time and Experience

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Strength and Conditioning WOD:

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

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.

Post your time and experience to comments!