Tag Archives: personal experiences

Rest Day 3/23/14: What does your stroke look like and what can you improve?

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Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Thank You MSCF!

Yesterday I had an awesome afternoon at Mountain Strength CrossFit in Winchester, MA.  We put on a Renegade Rowing Workshop and helped 10 participants improve their rowing  technique and knowledge.  Everyone had a blast, rowed well, and walked away with some solid drills and experiences to put into play this week.

Every participant got a copy of the Renegade Rowing Stroke Tool to critique their stroke via video review.  If you’d like a copy or some help with your stroke please shoot me an email and we’ll get you on the right track.

7 Ergs in a Subaru … Who's got 8?

7 Ergs in a Subaru … Who’s got 8?

It’s been a fun weekend of firsts.  First time that rowing has been included in the CrossFit Games Open and the first time I’ve fit seven ergs into my car.  Previously my record was four and yesterday we found a way to make it seven.

I hope everyone has a relaxing Sunday and is getting ready for the last week of the Renegade Rowing Training cycle.  7×1 Strength Days coming up!

Rowing WOD 3/22/14: 6 x 1:30 On / 1:30 Off for Max Calories – Post Favorite Drag Factor!

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Rowing WOD:

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

CFB getting after some rowing! Renegade Rowing Team Sign Ups and RRL 1k Sign Ups!

6 x 1:30 On / 1:30 Off for Max Calories as Follows:

1. @Damper of 10

2. @D4

3. @D8

4. @D6

5. @D2

6. @D5

  • FOCUS: Efficiency!
  • Post which piece you achieved Max Calories and the corresponding Damper Setting.
  • Then, set the Erg to that damper setting and figure out the Drag Factor.
  • Post your Favorite Drag Factor to comments.

Strength WOD:

7×2 Shoulder Press @87.5%

  • Post Loads to Comments

Conditioning WOD:

AMRAP 7min

15 Calorie Row

10 Toes to Bar

5 Wall Balls (20/14 lbs.)

  • Use the Drag Factor from the Rowing WOD.
  • Practice your transitions for “14.4”.
  • Post Score to Comments

Are you ready for “14.4”?

To be honest, I wasn’t.  I have been dreaming for the last three years that rowing would be included in the Open.  This year I had pretty much given up on that dream.  But now it’s finally here!!!  Rowing has been thrown into an epic chipper and now the world is wondering what Damper they should row on.  Or is it the Drag Factor they should be looking for?

I coached the CFB morning crew through “14.4” on Friday morning and my advice to them was to sit tall, be smooth, and be efficient.  I told every athlete that asked about damper settings to choose their most efficient setting.  No need to get crazy and try something you haven’t done before.  Set the erg to how you’re used to rowing and then row well.

If you don’t know where you’re most efficient, today’s Rowing WOD is a good opportunity to figure that out.  Each piece you’ll have an opportunity to try a different Damper Setting.  After you’ve finished be sure to go back in and determine the Drag Factor associated with your most efficient Damper Setting.  The Drag Factor is what you’re really after so that the feel of the erg will be the same next time you attempt “14.4”.  If you have time and would like to try out your new Drag Factor, give today’s Conditioning WOD a shot.

Focus on clean transitions, go hard, and have some fun!

Post your thoughts on the best Drag Factor for “14.4” to comments!

Rest Day 3/2/14: Who’s doing “14.1” again? – Share

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The Morning Crew at CFB attacking 14.1

The Morning Crew at CFB attacking 14.1

The CrossFit Games Open has begun and “14.1” was announced on Thursday at 8pm EST.  It is actually a repeat of the very first open workout “11.1”.  I was lucky enough to know what CrossFit was at the time and can remember cheering on the athletes of CrossFit Morristown competing in Montclair, NJ that year.  On Thursday night I decided to give it a go at CrossFit Boston and let me tell you it is an epic workout.  I don’t think I’ll do it again, but that topic always seems to be hot.  Will you do “14.1” twice to try and better your score?  Will you be consistent with that strategy for each weak of the Open?  There is definitely something to be said for the learning curve and figuring out how to best game a workout for yourself.

Please share if you’ve given it a shot, what you scored, and if you’ll be doing it again before Monday night!

I got 263 Reps.  Good Luck!

Strength WOD 2/17/14: 3×10 Deadlift @70% – Post Loads

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Rowing WOD:

Thor and Terese!

Thor and Terese!

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

  • Post Split @28 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26 w/ 1′Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
  • Post Splits for each 2′ segment @26

Strength WOD:

Nick and Thor all Smiles

Nick and Thor all Smiles

3×10 Deadlift @70% of 1RM

  • Be sure to get a few warmup sets in.
  • Post Load and Reps to Comments.

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

50 Double Unders (1 attempt unbroken)

All the Renegades!

All the Renegades!

It has been 6 weeks.  We’ve made it through one cycle of the Renegade Rowing Training Plan, members at CrossFit Boston have transformed themselves, and the Renegade Rowing Club has thrown down at the 2014 CRASH-B Indoor World Rowing Championships.  How did you do?  Did you PR your 2k or change your lifestyle?  What can you improve and how will you do better over the next 6 weeks?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s yesterday.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing.

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Deadlifts @70% of the 1RM (which we tested last week).  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Strength and Conditioning WOD 2/14/14: 7×1 Shoulder Press, AMRAP5 – PC, PU, BJ – Post Loads and Score

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Rowing WOD:

Smooth Is Fast! These Renegades are ready for CRASH-B's!

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20
  • FOCUS: Rhythm and Ratio
  • Post Distances to Comments.

Strength WOD:

7×1 Shoulder Press

  • Post Loads to Comments

Conditioning WOD:

AMRAP 5min

5 Power Cleans (135/95 lbs.)

5 Push Ups

5 Box Jumps (24/20 ins.)

  • Post Score to Comments

Happy Valentine’s Day!  I hope you get a chance to spend time with someone you care about and show them how you feel.  I love everyone that has given this thing called Renegade Rowing a shot and I thank you for every day that you do your best to make our world a better place.  Now give this workout a shot and crush it!

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are this Sunday on February 16th.  Use today as a day to mentally prepare and recover.  Have fun hitting the Strength and Conditioning WOD and use the Rowing WOD to smooth everything out, breath, and mentally prepare for Sunday.  Be sure to mobilize well before and after so that there are no kinks holding you back on race day.

Bring on the weekend!