Tag Archives: personal experiences

Rowing WOD 2/14/15: 8x500m w/ 2min Rest – Post Splits and Focus

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Here is a great warmup for moving in the morning for everyone as they prepare for CRASH-B’s: Moving in the Morning

Also, below you will find all of the results for the Renegade Rowing League for this winter.  Know all of the hard work you’ve put in and be ready with a solid game plan on race day!

Rowing WOD:

RRL1 Heat1 Results from 11-22-14

RRL1 Heat1 Results from 11-22-14

 

8 x 500m w/ 2min Rest

  • Race Pace
  • Race Focus

With our last 2k practice of the year behind us, now it’s time to get focused and prepared for the  main event, CRASH-B 2015.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

RRL1 Heat 2 Results from 11-22-14

RRL1 Heat 2 Results from 11-22-14

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Heat 2 from 12/20/14

Heat 2 from 12/20/14

Heat 1 from 12/20/14

Heat 1 from 12/20/14

Post your split for each piece and share what you focused on!

Heat 1 From RRL3 1/25/15

Heat 1 From RRL3 1/25/15

Heat 2 From RRL3 1/25/14

Heat 2 From RRL3 1/25/14

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

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Hey Renegades!

I hope everyone is staying warm and had a blast watching the Super Bowl on Sunday!  Now if only we could take care of this snow and the commute, right?  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing Workshop at Mt. Strength CF last weekend.  Well done learning the stroke and mastering those skills and drills.  I had a blast working with you guys!

IMG_3541Last weekend 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 could take a few minutes out of your day to fill out the survey below, it would mean the world to me.
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:

https://docs.google.com/forms/d/1Aj3RjFFOnl6d2iIkBRhKcDAP6Zsl_0pNY2tfMzV5gZw/viewform?usp=send_form

To show my thanks for filling out the above survey, I would like to invite you to a Homemade BBQ dinner at the gym on Wednesday, February 11th at 7pm in the lounge.  I will have BBQ Pulled Pork and Collard Greens for everyone.  I will outline my intentions for the future and what I can offer.
Everyone who fills out the survey will be entered into a Door Prize Drawing at the BBQ Dinner, so tell your friends and spread the word!
Any feedback helps!  Thank you for being awesome!

Video Review: How can Mark help you?

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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 Monday 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. Don’t forget to register for the next Renegade Rowing Seminar happening this Saturday, January 31st!

What are you doing to improve efficiency and performance in competition this year?

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Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!

Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit last year.  Will you join them this year?

Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills.  This is one of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.

On January 31st at 1pm, Mt. Strength CrossFit in Winchester, MA will be hosting a two-hour Renegade Rowing Workshop.  Head Coach Patrick Larcom will be at Mt. Strength CrossFit to give everyone the knowledge they need to improve their rowing and performance in competition.

Checkout some highlights of what you’ll be learning and don’t forget to register below!

Register Here!

Video Review: How can Shadi help you? – Post your video/thoughts for feedback!

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How’s it going Renegades?  Today we’re taking a look at Shadi mid race.  This is a video review that I put together to help her 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.

Today’s topic relates to how you sit on the erg.  Are you sitting on the back of the seat or the front of the seat?  Are you balanced on the back of your tail bones or the front?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Tuesday 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.  Don’t forget to register for the next Renegade Rowing League on January 24th!