Tag Archives: row 2k

Congrats to all CRASH-B Competitors! Get ready for new classes and the RRTP!

Posted on by
Reply

Coach Pat and Renegade RowingIt’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 4 alumni classes of the Institute for Rowing Leadership.  Then we all crushed it at CRASH-B 2015.

The morning crew at CRASH-B 2015. Great racing everyone!

The morning crew at CRASH-B 2015. Great racing everyone!

I 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 11 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.

So now what?

Lauryn and Terese getting in their warm up at CRASH-B 2015

Lauryn and Terese getting in their warm up at CRASH-B 2015

In the past we’ve taken a couple of weeks off.  This year we’re kicking it up notch and getting right back in the gym.  I’m on the way down to Florida, currently stuck in Charlotte, NC because of weather, but I’ll be there later this morning to coach the Boston College Men’s Rowing Team.  All of you Renegades at home should get right back in the gym and keep training hard.  The snow and ice in Boston will melt at some point and we’ll all be on the water.  Be sure to checkout the Renegade Rowing Training Plan for this week:

RRTP 3-2-15

Also, I’ve updated the Renegade Rowing Website.  Please take a browse through all of our new offerings and let me know what you think.  If you know any friends in the Boston area who could use Renegade Rowing, please have them sign up for a consultation!

New Classes start next week! Get Excited!

Leaders vs. Managers @ The What Works Summit 2015

Posted on by
Reply

WhatWorks_2015_AYesterday I had the privilege of taking part in the What Works Summit 2015 at the Institute for Rowing Leadership.  Our afternoon was filled with break out sessions and boat meetings relating to the first 500m of the race.  We covered topics like practicing, priming, and executing on race day.  One of the best parts of the day was the panel discussion after dinner.  I was lucky enough to be placed in a small break out group with Charlie Butt, the Harvard Head Men’s Coach, as our leader.  Charlie is one of the best story tellers and coaches I’ve met.

Our task was to discuss Leaders and Managers.  Are they the same or different?  Charlie told us of his days working with Harry Parker as well as his current daily routine at Newell Boathouse. It quickly became apparent to me that a good leader and good manager aren’t necessarily the same thing, but a good leader is most often a good manager.

Charlie has mastered the ability of dividing up tasks, assigning responsibilities to athletes and assistant coaches, and encouraging everyone to get the job done through positive suggestion rather than strict demands.  To him there is no task to small or beneath a coach and a leader, whether it’s keeping the furnace at the boathouse going or recruiting new athletes.  By giving his athletes and coaches the jobs they are good at, he instills his trust and confidence in their ability to get the job done.  He’s also very good at knowing when someone needs support to keep moving in the right direction.

What are your thoughts on Leadership?  How does management play into being a leader to you?

Rest well today and get excited for CRASH-B’s tomorrow!

S&C WOD 2/27/15: “Baseline” – 500m Row, 40 AS, 30 SU, 20 Push ups, 10 Pull Ups – Post Time

Posted on by
Reply

CRASH-B 2015 is Sunday.  Use today’s WOD to practice your first 500m of the race and feel good afterwards.  Be sure to get in a good cool down to recover well and be fresh for Sunday.  Saturday is a rest day.  Stay hydrated, eat well, and sleep well.  Don’t just sit around all day, get up and move, but don’t blow yourself up.  Looking forward to seeing all of you renegades crush it!  Be sure to say hi if you see us!

All of the athletes who competed in the Renegade Rowing League in preparation for CRASH-Bs!

All of the athletes who competed in the Renegade Rowing League in preparation for CRASH-Bs!

Strength and Conditioning WOD:

“Baseline”

Complete For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s workout is a way to test your abilities in both.  It should give you an idea of your work capacity in the 3-6 minute range.  Try to row the 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Video Review: How can JP help you?

Posted on by
Reply

How’s it going Renegades? Today we’re taking a look at JP at the end of the 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.  There will be new days and times starting in March, so keep an eye out. 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 2015!

S&C WOD 2/25/15: “High Noon Mod” – 12-10-8-6-4-2 of Row, BJ, and PU – Post Time

Posted on by
Reply

Who’s going to come cheer us on at CRASH-B 2015?  It takes place this Sunday, March 1st 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!