Tag Archives: personal experiences

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.

Rowing WOD 5/30/15: 10 x 250m w/ :45r – Post Splits

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Rowing WOD:

Does your race plan involve you're Warm Up?

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

Here’s a great Rowing WOD to start thinking about your game plan for the 2k.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is Rowing.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Strength WOD 5/26/15: 6×3 Back Squat and EMOM6 – 7 Back Squat @50% – Post Loads

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Be sure to hit full depth! Work Mobility if you can't!

Be sure to hit full depth! Work Mobility if you can’t!

Hey Renegades!  I hope you had a solid Memorial Day Weekend.  Here is the plan for the rest of the week.

RR Training Plan 5-25-15

Strength WOD:

Superset:

1a.) 6×3 Back Squat

1b.) 6×6 Push Ups

then,

2.) EMOM6 – 7 Back Squats @50% for Drive Speed

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill. If you can, start by attacking the Rowing Block of 4x11min. Then take it over to the platform and dial in your Back Squat.  When you’re ready, attack EMOM6 (Every Minute On the Minute for 6min).  Focus on smooth control down and explosive speed up.  The goal is to move the bar faster each rep and each set.

Start the week off right and get after it!

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!