Tag Archives: water

Rest Day 9/8/13: What Regattas will you go watch this fall?

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The Renegade Rowing Team spinning at the start of the race course

The Renegade Rowing Team spinning at the start of the race course

Rest Day 9/8/13:

What Regattas will you go watch this fall?

Fall is a great time to experience the world of rowing.  Every September/October Head Races start popping up all over the place.  Head Races tend to be anywhere from 4-6 km and are usually run in a time trial format.  Go to regattacentral.com to find a regatta near you.  Get outside, enjoy the changing leaves, and cheer on your favorite crews.

Next Sunday, September 15 there will be a regatta at Community Rowing, Inc. in Brighton called the Rumble on the River.  I will be there with the Renegade Rowing Team and some brand new T-Shirts for those that are in Boston.  Come check it out and cheer on the Renegade Rowing Team.

Rowing WOD 9/4/13: 2k Row, 1Mile Run, 5min Deadlift, AMRAP7, 1Mile Run, 2k Row – Post Score and Splits

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A little warm up 2k! Get After It!

A little warm up 2k! Get After It!

Rowing WOD 9/4/13:

1. 2k Row @5k+5

2. 1 Mile Run @70% Effort;

3. 10 Rounds of 4 Deadlifts @40%

  • Rounds start every 30 seconds
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 7 Minutes

  • 5 Box Jumps (20″ Box)
  • 5 Goblet Squats (45#)
  • 5 Push Ups

5. 1 Mile Run @70% Effort

6. 2k Row @5k+5

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat.  Push hard in the AMRAP and get that heart rate and breathing up.  This is the first practice that the Boston College Men’s Crew Team did with Renegade Rowing.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.

Rest Day 8/15/13: How does sport specificity play into your training? – Share Thoughts

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Rest Day 8/15/13:

The Renegade Rowing Team after a sunset row on the Charles River!

The Renegade Rowing Team after a sunset row on the Charles River!

How does sport specificity play into your training?

When training with constantly varied, functional movements, performed at high intensity the focus is to build general physical preparedness.  The pyramid model of training has a base made of nutrition that supports metabolic conditioning, gymnastics, weightlifting, and a peak of sport.  So if the ultimate goal of our training is to compete in a sport and do so with super health and elite fitness, how do you work sport specific training into your daily/weekly routine?

This Fall a collegiate crew team, the renegade rowing team, and myself will be building their work capacity and general fitness on a regular basis throughout the week.  In the sport of rowing it definitely helps to have as much water time as possible to become efficient at moving the boat.  One downfall of spending every hour in a boat can be a decrease in strength, power, and overall fitness.  How do we get enough time in the boat and still maintain our power and fitness?

This week I’ve combined the two – 1. Rowing on the Water with 2. Metabolic Conditioning and Strength Work – in the gym.  I’m testing my new programming that we’ll be using this fall.  For a two-hour practice we’ll row for 15 minutes, run a mile to the gym, do a 45 minute session at CrossFit Boston, run a mile back to the boat, and then row back to the dock for another 15-20 minutes.

Having just experienced this, I’m very excited to bring this Renegade Rowing programming to more rowers.  It allows for a sport specific warmup and cool down while mixing in an endurance aspect with the running and overall amount of work done in a two-hour practice.  The workout in the gym allows us to focus on building strength and power.  The best part is that with the right focus this work can be used for skill transfer to rowing.  While it’s not sport specific work, there are aspects that can reinforce the sport specific skills needed when we get back in the boat at the end of practice.

The absolute best part though is the Fun!  A two-hour practice of competition and fun, both on the water and in the gym.  I Can’t wait to see the results at the Head of the Charles in October.

Please share your thoughts and methods for combining sport specific training with general physical preparedness.

If you’d like to join in and train Renegade Rowing style this fall please get in touch with me … pat@renegaderowing.com

Rest Day 8/11/13: What is Renegade Rowing? – Check it out!

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Rest Day 8/11/13:

What is Renegade Rowing?

It’s been a long time coming, but I’ve managed to put together a new video highlighting everything that I’ve done with Renegade Rowing thus far and describing what Renegade Rowing is today.  There has been a daily blog from day one providing you with a Rowing Workout of the Day and a few thoughts to focus on while you attack it.  Many people from around the country and the world have jumped on board and given the Rowing WOD a shot as part of their regular training routine.  Thank you to everyone out there who has posted their results, commented with their experience, and given me great feedback.  I look forward to pushing you every single day and I love to hear your results.  Keep up the great work!

Calling all Renegades or potential Renegades in the Boston Area!  This video is for you.  If you’d like to row faster, than you need to schedule a consultation with me and start pushing to reach your goals.  Click here to set up your consultation now!

Rowing WOD 8/9/13: 6RFT – 500m Row, 20 Push Ups – Post Time and Splits

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Renegade Rowing Practice earlier this week.

Renegade Rowing Practice earlier this week.

Rowing WOD 8/9/13:

6 Rounds for Time (20min Cap)

500m Row

20 Push Ups

As we begin training for the fall season it’s important to work in some longer pieces to build up our endurance and prepare ourselves for head races.  Head Races are anywhere from 4k – 6k in distance and take around 15 minutes or more to complete.  They are run like time trials with one boat starting at a time.  Mental toughness is key to keep intensity up and push hard enough to catch the boat in front of you.

In today’s Rowing WOD you’ll need mental toughness to keep pushing through the middle rounds.  Imagine there’s a crew just ahead of you.  Chasing them down is the only option.

Pick one split you can hold all the way through each piece.  If possible try to negative split each round.  On the push ups get full range of motion and scale as necessary.  You can scale by elevating your hands, giving yourself a target, or decreasing the volume to 15 or 10 per round.

If you’re looking to spice things up and have some more fun try this on the water.  I did this workout in a single off of the docks at Community Rowing this Wednesday.  It was pretty epic.  Can’t wait to have a group of Renegades doing workouts like this on the water with me.  If you’re interested let me know!

Post time and splits to comments!