Rest Day:
Can you imagine a Games Event on the Water?
Wouldn’t it be epic to watch the Games WOD from Friday with a 3,000m row on the water instead of the erg? I don’t know if it’ll ever happen, but I hope I’m there if it does. Let us know how you think they should incorporate rowing on the water into the Games!
Post your thoughts about a Games Event on the water!
Rest Day:
What are you doing in this heat?
Are you Hydrated?
It’s been ridiculously hot out and if you’re in New England the humidity has been even worse. What are you doing to stay cool and enjoy the weekend? I’m going to hit a BBQ up in NH. I hope you can get to the beach or pool and have fun in this heat. If you haven’t calculated how much you should be drinking on a daily basis to stay hydrated, today is a good day to figure it out. Click on the Hydration link above to read one of Alex Black’s first Nutrition articles for Renegade Rowing.
Have an awesome Sunday and stay cool!
Rowing WOD:
8 x 250m w/ 1min Rest
We will be testing our 500m in three weeks to see if we’re progressing and pushing ourselves. Today’s focus is executing all 8 pieces at high intensity with negative splits. Set the monitor for intervals distance with 250m of Work and 1 minute of Rest. Row every piece with your 500m retest in mind. Get off to a good start and settle on the first one. Stay consistent from pieces 2 − 4. Fight for that split on pieces 5-6. Bring it home on 7-8 with a split at or below your 500m goal. Take a look at your previous results for this Rowing WOD and the last 250m piece from yesterdays workout to find a good starting split.
Also, Tryouts for the Renegade Rowing Team are next Thursday. I hope everyone’s getting excited to get on the water! We’re still looking for at least 3-4 people to sign up and join us. This is your opportunity to get out on the Charles River, learn to row, and race! Practices will be on Tuesday and Thursday mornings from 5:30-7am at Community Rowing. Tryouts will be next Thursday at 5:30am at CRI!
Post your Splits to comments.
Rest Day:
Get Outside! Go for a 45min Walk!
Life can get crazy and schedules can fill up fast, especially in the summer with work, parties, and vacations. That doesn’t mean you should just give in to the pressure. Sometimes taking 5 minutes to step outside and breath can be extremely refreshing. Taking time for yourself is key to balance and recovery. Find a river, go for a walk, enjoy the little things.
Share your experience or what you do to take time for yourself.
What does it mean to Compete?
My thoughts on what it means to compete are at the bottom of this post. Please share your own thoughts to comments and Facebook. Before you get there, checkout an opportunity to row and compete with a team outside of the gym.
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The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other members outside of the gym. The Renegade Rowing Team will
practice for six weeks from 5:30 − 7am on Tuesday and Thursday mornings at Community Rowing. The program will run from July 22nd to August 28th. Our goal is to learn to row in eights on the water and become competitive enough to race. Each member of the Renegade Rowing Team will be expected to set goals both as individuals and as a team. Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s. Learn to row, race with your fellow crew-mates, and Compete!
Tryouts will be held July 17th at 5:30am at Community Rowing Inc.
Checkout the original announcement and sign up here!
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Competition is the basis for all sport. People play sports because they’re fun. Sports are fun because every participant is given a chance to compete. It’s not the outcome or the opponent that matters. People enjoy competing because they’re given an opportunity to test themselves and their abilities in order to experience the thrill of an improvement toward a goal. Competition can be both individual and team oriented. By incorporating competition into everyday practice, Renegade Rowing allows us to track progress toward our goals, but more importantly to have fun and experience the journey.
In order to compete, athletes must develop mental toughness. Firsthand athletes are developed through competition when they harness the power of the mind. Our thoughts affect our feelings and our feelings affect our actions. Anyone can develop an ability to do work with regards to fitness and rowing, but when work capacity is combined with mental toughness, athletes can control their actions and reach their goals. Mental toughness is an athlete’s ability to commit to competition with a belief in oneself, to have a positive focus on the things they can control, and to embrace challenge as an opportunity for learning and self-improvement.
While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition. We can push ourselves as
individuals, but the opportunity to push ourselves against others will only make us better. I’m a competitive guy and I like being pushed and challenged and testing my abilities against others. There’s honesty in giving it all you have against others, especially knowing they’re doing the same.
Rowing is an Olympic Sport that elite athletes train for year round. Some athletes may only compete 5 to 6 times per year and of those competitions they might only peak for one race. Most other sports have seasons filled with games allowing for learning and development during competition. Renegade Rowing incorporates daily competition so that athletes have the same opportunities that other sports have. Renegade athletes will have the confidence needed to perform on race day. By providing many opportunities to experience race day competition in practice, athletes will have a wealth of experiences to draw from when race day arrives.
In your own words, what does it mean to compete? Please share…
Renegade Rowing 