Tag Archives: personal experiences

How can “Jurassic” help you? and What do you eat before a workout?

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Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.

Here is a Video Review of Ward aka “Jurassic” rowing at 30s/m.  Take a look and see if there is anything you can fix or improve upon just like him.  Share you thoughts and what you’re going to do better in the comments.

Get some ratio at the Renegade Rowing Club starting December 2nd!

If you’re interested in joining the Renegade Rowing Club to train for the Renegade Rowing League and CRASH-B’s please send me an email and setup a free consultation – pat@renegaderowing.com.  The club is training together on Tuesday mornings at 6am and Wednesday evenings at 6pm.

What Should I Eat Before a Workout??

Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.

..Read The Rest Here…

Then share your favorite pre-workout meal and thoughts on your rowing stroke in the comments!

Where are you on your Journey? Here are some Renegade Rowers just like you.

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CFH2O at the first Renegade Rowing Workshop!

CFH2O at the first Renegade Rowing Workshop!

I believe that life is motion and learning. To live and survive, we must be able to move from place to place and interact with the world around us. In this movement and interaction lies an important opportunity, the opportunity to learn through experience. As a coach, teacher, and lifelong learner, I hope to guide people’s movements and interactions so that they may learn by experience and develop into contributing members of teams, communities, and society. This idea of life and learning through experience is the foundation of my ever-evolving coaching beliefs and the Journey that we take together.

If you're looking for guidance on todays 5x500m please click here.

If you’re looking for guidance on todays 5x500m please click here.

Life is a journey, and Renegade Rowing is a way for people to experience the journey.  Our mission is to develop a healthy community of firsthand athletes by combining the best of rowing, fitness, and strength training through competition.  As a member of the Renegade Rowing community you will build general physical preparedness and enable rowing specific skill.  Life is more fun when you can continually improve and challenge both yourself and others.  This post will give you some insight into the journey of a few Renegades and how you might become part of the Renegade Rowing Community.

Bob and Coach Pat attacking the 2k at CRASH-B 2014

Bob and Coach Pat attacking the 2k at CRASH-B 2014

Bob (R1 to R3)

I first met Bob in 2012.  He was just starting to get into the sport of rowing and was participating in a recreational rowing program three times a week learning how to sweep row (8 Rowers, 8 Oars, 1 Oar Each).  He fell in love with the sport and started rowing at the boathouse almost everyday.  In the winter of 2012/2013 Bob realized that rowing everyday wasn’t enough for him because he had never been an athlete prior to picking up rowing and was lacking strength and general physical preparedness.  Rather than trudge away and continue to flirt with overuse injuries, he decided to join the Renegade Rowing Club once a week and develop his skills and ability to work at a higher intensity.  At this point he became an R1 Renegade Athlete.  He trained with us once a week through the winter, in addition to regular rowing at the boathouse, and then competed in CRASH-B’s for the first time.

Renegade Rowing Athlete TemplateIn 2014 Bob decided he was ready for more and kicked it up a notch.  He tried out for and made the CRI Men’s Masters Crew Team.  He also became an avid sculler (1 Rower, 2 Oars).  Throughout the Summer he competed at regional regattas in both sweeping and sculling.  He ended the Fall season in a big way by racing a single at the Head of the Charles Regatta for the first time.  The thing I love about Bob is that he’s committed to maintaining and improving not only his rowing prowess, but his athleticism in general.  He became a regular member at CrossFit Boston, partakes in CFB Classes 2-3 times per week, trains with the Renegade Rowing Club once a week, all in addition to rowing with the CRI Crew Team on Monday, Wednesday, and Friday.  Bob is looking forward to CRASH-B’s again this Winter and continues to train as an R3 Renegade Athlete.

Boston College Men’s Rowing (R2)

c/o Row2k.com

c/o Row2k.com

I first started working with the Boston College Men’s Rowing Team in the Fall of 2013.  As college rowers they train about 6 days per week and when there’s no ice on the river they are in boats trying to master the skill and discipline required of elite oarsmen.  Because water time as a college rower is so important we decided to make sure they were always getting some time in the boat, even if they needed to lift or train in the gym.  That Fall they did a swing row to and from the gym to get their water time in, but then spent a solid 45 minutes, twice a week, learning how to lift properly and push themselves as athletes.  The Varsity Boat placed 18th in the 2013 Head of the Charles Regatta and 5th in the Petite Final at the ACRA National Championships.

BC Men's Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!

BC Men’s Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!

This year I brought Renegade Rowing to the boathouse and we were able to fit in all three blocks in one two-hour practice.  Half the team, about 12-15 guys, spent the first half of practice working with me on the strength block and the strength and conditioning block.  The other half of the team was out on the water in small boats getting in a rowing block.  Half way through practice the two groups would switch so everyone was able to lift and row.  Our typical setup was Tuesday and Thursday in the gym and on the water in small boats, thus getting in a total of 6 blocks for the R2 Renegade Athlete  This year the BC Men placed 8th in the collegiate 8+ event at the Head of the Charles and they’re training hard this Winter to make the Grand Final at National Championships in May.

Jurassic (R3)

Ward, aka “Jurassic”, is one of our first official Satellite Members of the Renegade Rowing Club.  Here’s what Ward is all about…

“I’m a 67-year-old bag-of-bones who, as a lark, decided to train & row a competitive 2K last year.  Am 6’6’’, 184 lbs. (10 lbs. underweight) with a hydrostatic body fat % of 15.0.  Just beginning my 5th year of CrossFit.  Am competent but have mobility issues.  Hips will go below parallel for wall balls and air squats, but not if I have to hold something overhead; then it’s just to the power position.

I have an annual membership w/ my CF box and starting this week am doing Pilates once a week; both to learn something new and to try to improve on my flexibility.

GOALS: ROWING PARTNER – I have recruited a rowing partner vs training solo last year.  But my rowing partner can only commit to 2 days/wk.

TIME GOAL: – Last year, thanks to Renegade Rowing, my 2K time decreased from 7:55 to 7:37.4 @ SWEAT (2k Race in Dallas, TX).  My goal this year is to go below 7:30 but strive for sub 7:20.  (I suspect that last year’s improvement was picking the low hanging fruit and that this year’s goal will require more effort).

WOD’s per WEEK: – last year did 2 RRC WODS/ per week which will again happen this year with the hopes to consistently getting three RRC WODs per week.

What a great adventure we have ahead of us. Thank you for making the effort to include a satellite member.

Ward

(Or as I’m sometimes known at my box – “Jurassic”)”

So, we’re very excited to have Ward training at the R3 Renegade Athlete level.  He will be doing 3 Rowing Blocks per week in addition to 3 CF Classes and a Pilates Class, which will count for his 3 Strength and Conditioning Blocks and 3 Strength Blocks.  Keep up the awesome work Ward!

HOCR 2014 DrewBill (R3)

Here’s an example of a long time rower adopting the Renegade Rowing Training Plan to train for a trail running race.  Here’s what Bill has to say about our plan and how he plans to use it…

“I’m a 53-year-old on the water rower and occasional racer(not very fast) from New Hampshire and hadn’t been to your site in many months. I was there last week and was very impressed by the amount and quality of your content.

I am adapting your program to train for an 8 mile running race called 8 Tough Miles, which takes place in St. John in the Virgin Islands this coming February. I’m doing the race with my daughter who lives on St. Thomas. It’s only 8 miles but the first 4 miles have an average grade of 5%.

I found your template and your post “What kind of Renegade are you?” extremely helpful in arranging my training. I put myself in the R3 Category which matches well with the amount of time I have to train. Also, as it has only one endurance block, that will be helpful as I’ve started to develop Achilles tendonitis, probably from running too much.”

Great to have you on board Bill!  Good luck with the training and keep us updated on your progress!

Drew (R4)

2nd Place Medal at HOCR 2014

2nd Place Medal at HOCR 2014

Last, but definitely not least, we have Drew who is a 32-year-old masters rower knocking on the door of the elite.  This year Drew decided to switch from the long slow distance model of rowing and mix in more lifting and high intensity intervals.  At the Head of the Charles he finished Second in the Masters 1x event and he’s fired up to train for the National Selection Regatta next Spring.  Drew is a rowing coach himself and is able to find time in the mornings to get in all of his training.  For the Head of the Charles he was lifting three days a week and putting in anywhere from 2-4 metcons a week in addition to rowing on the water 3-4 times per week.  This winter he’ll be training at the R4 Renegade Athlete Level and we are all excited to push him farther than he’s ever gone before.

If you are thinking about switching it up and using Renegade Rowing to meet your goals, please let us know if you have any questions and feel free to get in touch with me – pat@renegaderowing.com.  We’d love to have you join our crew and experience the journey!

 

Catch Timing w/ Drew and RWOD: 5RFT – 300m Row, 15 Push Press – Share Thoughts and Results

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Renegade Rowing Training Plan 11-17-14

Once we’ve begun to master the skills of Posture, Control, and Connection through the stroke we can start to focus on making adjustments to our catch timing.  Good catch timing requires all three skills and is always a great thing to focus on mid race or workout.  Here is a video I put together of Drew and Nick highlighting the pieces involved in good catch timing.  Take a look, think about your stroke, let us know if you have any questions, and share your thoughts!

Rowing WOD 11/17/14:

Renegades attacking their 2k Pace last year!

5 Rounds For Time

300m Row (@2k Pace)

15 Push Press (95/65 lbs.)

Today’s Rowing WOD is all about maintaining consistent pressure and efficiency of movement.  We did a similar WOD at the gym a couple of weeks ago and I’ve been meaning to work it in to the programming.  A good goal is to try to hold a 2k split for each row.  So if your current 2k takes 8:00, your split would be 2:00 /500m.  If you can hold your 2k split consistently or perhaps even go faster as the rounds go on you’ll be doing well.  Do your best to hold onto the barbell and go unbroken for the Push Press.  Be aggressive with your hips to assist/save your shoulders as much as possible.  Breathe, Push, and Have Fun!  This one is a great challenge!

Post your time and average splits for each row to comments!

How to do a Strength Block and Preparation vs. Competition – Share your thoughts/questions/results

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preparation_mousetrapPreparation vs. Competition

In our plan one week will be a microcycle. Our microcycles can be classified as either preparation or competition. During a preparation microcycle a fitness block and/or a rowing block will be introduced and then repeated the following week. In the following week, aka – competition microcycle, those blocks will be repeated and individuals will be expected to compete and try to better their performances from the preparation microcycle.

This week is a great example.  Today is a Re-Test of “Nancy in a Boat”, which was introduced last week.  Last week was a preparation microcycle and this week is the competition microcycle.  If you did “Nancy in a Boat” last Wednesday and you are attacking it again today your goal should be to hold more consistent splits and move a little bit faster in both your rowing and your overhead squats.  Last week you prepared.  This week you drop the hammer and compete.  Have fun and get after it!  Let us know how you do and if you were able to improve.

How to do a Strength BlockShoulder Press_Boat Handling

Today’s Strength Block is 3×8 Shoulder Press.  What does that mean and what should you be doing?  To start, 3×8 Shoulder Press means your work should include 3 Sets of 8 Repetitions.  I will always write it this way, unless of course I specify something different.  Also, if there is no prescribed weight or percentages given then you are expected to work up to where the X rep( 8th in today’s case) is very difficult without compromising form.  Once you get to this point you have completed your first working set.  You should then complete the remaining working sets at this weight.

The above description addresses the prescribed work that is programmed in a Strength Block each week, for example: 3×8 Deadlift, 3×8 Back Squat, or 3×8 Shoulder Press.  In order to get the most out of a Strength Block you should be doing more than what is prescribed for that week.  Some weeks I will specify what that extra work should be, but otherwise your Strength Block should be carried out in the following order…

1. 5-10min Aerobic WarmUp – Bike/Run/Row

2. Foam Roll (5-10 Slow Rolls of the following areas)

  • IT Bands
  • Quads
  • Adductors
  • Calves
  • Hamstrings
  • Hip Capsules
  • T-Spine (Thoracic Spine)
  • Shoulders

3. 4-8min Specific Mobility

  • If you found tight or angry areas in the foam roll, use this time to mobilize those areas.
  • Otherwise, take this time to mobilize the muscle groups that will be used in the Strength Block.

4. 10-15min Dynamic WarmUp (Pick and Choose what is needed based on the Strength Block)

  • The following exercises can be done in place if needed, but in the interest of becoming more athletic try to find a 10-15 yard area to do this warmup.  Do the first exercise to half-way and the second exercise for the second half.  Then Jog Back.
    • Quad Stretch / Single Leg Flexion
    • Inch Worms / Bear Crawls
    • Toy Soldiers / Airplanes
    • Over the Fence – Under the Fence
    • Charlies Angels (Knee Hug, Lunge, and Twist)
    • Skipping
    • Quick Skip
    • Skips for Height
    • Skips for Distance
    • Burpee Broad Jumps
    • Butt Kicks / High Knees
  • Then in place, Finish with:
    • 40 Jumping Jacks
    • 20 Air Squats
    • 10 Push Ups

5. 15 min – Renegade Rowing Strength Warm-up

  • Complete 2-3 Rounds (10-15 Reps of Each)
    • :15 Samson Stretch
    • Overhead Squat w/ PVC Pipe
    • Push Ups
    • Pull Ups
    • Bird Dogs
    • Dying Bugs
    • Dips

6. 15-20min – Performing the Prescribed Strength Work for the day as stated at the top.  Be sure to include an adequate amount of warm up sets.

7. 5-10min Mobility and Foam Rolling – Help kick-start the recovery process and stretch/smash whatever was used or taxed in the workout.

Work on your Goats!

Depending on how much time you have to train and what the focus of the Strength Block is, you can do all of the above or take out certain pieces in the interest of time.  However, try to keep the pieces that you’re bad at and need to work.  We will never improve if we don’t work on what we’re bad at.

Give today’s Strength Block a shot and let us know how you do.  Post your results to comments and let us know if there are any questions.

 

Can we be Pro Athletes? Yes, No, or Maybe?

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Today's programming from The Renegade Rowing Training Plan for the week of 11/3/14

Today’s programming from The Renegade Rowing Training Plan for the week of 11/3/14

Today’s programming contains workouts at both ends of the rowing and training spectrum.  There is a 50min row with varying stroke ratings to build rhythm, form, and cardiorespiratory endurance.  There is a strength and conditioning workout with front squats and wall climbs to develop strength and bear crawls and double unders to develop endurance.  Last but not least there is a lift to develop strength in the shoulders.  How do you choose what to put into your workout and where do you spend your time?

In order to help answer that question I like to think about pro athletes.  What do they have that allows them to know what to do in a given day?  They have professional coaches.  They’re getting paid to figure it out and they have all day.  They have awareness of their strengths, weaknesses, bodies, and minds.

HOCR 2014 DrewSo can we be pro athletes?  Yes, no, and maybe.  It is possible these days for any athlete no matter what level to get a coach to help figure things out.  It’s probably not possible for everyone to get paid to train or more importantly to have enough time to fit everything in.  Last, it may be possible for any athlete to be aware of their strengths, weaknesses, bodies, and minds, but it’s up to them to have an open mind, feel what’s happening, and be willing to reflect on a regular basis.

The short answer to what you should choose to do today is to work on your weaknesses. Do you need more endurance?  Focus on quality and form in the Rowing Block.  If you need to become more athletic and build some strength and power then focus on the Fitness and Strength Blocks.

However, if you’re like me and you want to continuously improve then the short answer isn’t always good enough.  In order to become more like pro athletes we must strive to find good coaches.  We must find teams and training groups that will hold us accountable and push us.  Lastly, we must make the time to reflect on what we’re doing and how we can do it better.

I bring all of this up because today I had the privilege of working with a rower who has been on a mission to solve a back injury, continue to row and compete, and do whatever she wants to in life.  She’s done it by acting like a pro athlete.  She’s worked with various coaches, doctors, chiropractors, physical therapists, and specialists.  She’s joined a boathouse and a team to help push herself.  Lastly, she’s made time to get to practice early and stay late to think, feel, and figure out what is limiting her through reflection, strength training, and mobility.

BC Men BargeThe question that she brought up today is one that I continually ask myself.  Why can’t everyone be pro athletes?  Why can’t athletes find coaches who care and use positivity and constructive criticism?  Why don’t athletes take the time to learn new skills and tools for getting stronger and recovering?  Why do athletes limit themselves to one sport instead of cross training and becoming more well-rounded?

I know not everyone has these problems, but I hope that with Renegade Rowing I can help more athletes learn new skills, develop more awareness, and become firsthand athletes who continually learn and reflect.

If there is something you’re looking for or don’t understand, please let me know and I’ll do my best to get you an answer and improve the tools that Renegade Rowing has to offer.

Have an awesome weekend and stay warm if you’re in New England!