Congrats to all CRASH-B Competitors! Compete on the water at Community Rowing Inc!

Bob and Coach Pat CRASH-B 2016It’s been a long weekend, but it’s what we live for.  This past weekend I got a chance to interact and brainstorm with some of the best rowing coaches and athletes in the country at the What Works Summit at Community Rowing.  I got to hang out with the 5 alumni classes of the Institute for Rowing Leadership.  Then we all crushed it at CRASH-B 2016.

Erin CRASH-B 2016I was asked many times yesterday if I was racing.  While I would love to get on that Concept2 Erg and test my limits, I had a lot more fun coaching all 5 of the Renegade Rowers who competed yesterday.  Many of them PR’ed and all of them rowed like champs.  I’m proud to say that all of them were rowers yesterday as well as athletes.  They came prepared, went through their warmup, and executed a solid race plan.  All of them left it on the floor and I couldn’t be prouder.

The Renegades CRASH-B 2016So now what?

In the past couple of months I’ve started a new job at Community Rowing Inc.  In my new role I’m able to be the Rowing Ambassador that you know and love for more than just one gym or one community.  My new goal is to spread rowing to as many gyms and communities as possible.

One initiative I’m working on is to help gyms create their own rowing teams that compete and train together every year.  This Spring I will be running the Charles River Rowing League at CRI and I already have 6 gyms creating teams  to compete on the water!  Checkout the flyer below to learn more.  If you’re interested and you have a community or gym that would like to put a team together, please get in touch and I’ll help you make it happen.

Charles River Rowing League 2016

Also, I plan on updating the Renegade Rowing website to focus on consulting and private training.  If you would like to get on the water and become a better rower or get in the gym and get stronger, please get in touch.  If you know any friends in the Boston area who could use Renegade Rowing, please have them sign up for a consultation!

Rowing WOD 2/27/16: Row 2k – Post Time, Average Split, and Stroke Rating

Rowing WOD:

The Gentlemen of the Renegade Rowing League tearing it up!

The Gentlemen of the Renegade Rowing League tearing it up!

2k Row

  • Post Results to Comments.

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is the third time we’ve tested the 2k this winter.  Today you’re rowing in honor of those competing at CRASH-B’s on Sunday.  CRASH-B’s is the World Indoor Rowing Championship held at Boston University’s Agganis Arena.  Many rowers and crossfitters from across the world are flocking to Boston to see what they’ve got and drop the hammer.

If you’re one of the athletes competing at CRASH-B’s you should do some mobility and a few starts in place of today’s 2k.  Rest, hydrate, eat well, and get fired up for Sunday!

Post your 2k results to comments!

S&C WOD 2/22/16: “High Noon Mod” – 12-10-8-6-4-2 of Row, BJ, and PU – Post Time

Who’s going to come cheer us on at CRASH-B 2015?  It takes place this Sunday, February 28th at Boston Universities Agganis Arena.  If you’re competing, today is a great day to practice you race warmup and a few starts.  Get pumped, race day is coming!

Game Faces are on!  Bring on that 2k!

Game Faces are on! Bring on that 2k!

Strength and Conditioning WOD:

“High Noon Mod”

For Time Complete 

12-10-8-6-4-2

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 10 calories, 10 box jumps, 10 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to the end first? 3-2-1 Go!

Post time to comments!

S&C WOD 2/19/16: AMRAP12 – 12 Air Squats, 9 Push Ups, 6 Box Jumps, 400m Row – Post Score

Strength and Conditioning WOD:

The RRC attacking the 2k Row!

AMRAP12

12 Air Squats

9 Push Ups

6 Box Jumps

400m Row

  • Post Score to Comments.

CRASH-B’s is almost here!  February 28th all of our hard work gets put to the test.  Get in some solid work each day from now until then and be sure you’re recovering and feeling good.

Today’s Focus is Strength and Conditioning. Practice full range of motion in all movements.  If your form is solid, then go as fast as possible.  Push the intensity and get fired up like it’s the third 500m of our CRASH-B’s 2k.

Get after it and have a solid weekend!

Video Review 2/18/16: How can Kevin help you?

How’s it going Renegades? Today we’re taking a look at Kevin 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 Thursday morning at 6am and Wednesday evening at 6pm.  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. Share your thoughts to comments and get fired up for CRASH-B 2016!