When’s the last time you went for a row on the water or in the gym? When’s the last time you warmed up for rowing? When’s the last time you used Rowing as a warmup for something else? For many of you rowing is either your main sport or a foundational training tool that you use to get in wicked good shape. Regardless, anytime you pick up that handle you should be rowing with purpose and taking deliberate strokes. So how do we develop purpose and deliberate practice? A good place to start is the Reverse Pic Drill.
Every time I prescribe a rowing warmup I usually kick things off with the Reverse Pic Drill. It’s a drill that includes 4 progressions:
Reverse Pic Drill:
1. Half Legs – Taking short strokes at the front end using the first 3 inches of the leg drive.
2. Full Legs – Slightly longer strokes pushing the legs all the way down.
3. Legs and Bodies – Longer strokes adding in the swing of the body.
4. Full Strokes – Full length strokes with the arms finishing the stroke.
When done well and with awareness this drill allows us to focus on three important skills with regards to rowing:
1. Posture – The Torso should be stacked and strong in a neutral and braced position at all points in time during the stroke.
2. Control – As the seat slides forward toward the catch it maintains a constant speed and does not accelerate into the catch. With good control you should be able to stop at any point in time during the stroke and be in a strong position.
3. Connection – The hips and the hands move together into and out of the catch as if connected by a cable. If the hips move, the hands should move the same distance, no more no less. If you are connected you can also focus on your shoulders. The hips, hands, and shoulders all move together in the first three inches of the drive.
I believe that if you can learn to do the Reverse Pic Drill correctly in your warm up, you can and will become a better rower. The key is how you execute each progression and what you focus on. Above is a video review of an elite rower I’m working with. This is what the Reverse Pic Drill looks like in a single on the water. Check out what he’s doing well and what you can start to focus on every time you row.
If you’re interested in getting on the water, I will be organizing a sculling group to row out of Community Rowing Inc. in Brighton every Monday and Wednesday evening from 6:30pm – 8pm. If you can fit that into your schedule I’d love to get you on the water. We will be starting in May. Shoot me an email ([email protected]) now and let me know if you’re interested. I’ll keep you updated and get you setup to join us.
Let us know if you have any questions or thoughts in the comments!
02 Apr 2015
I hope you had a good April 1st yesterday and you’re ready for the warmer months to start taking hold. This month we’ll be working on a few different gymnastic skills. When practicing gymnastic skills it helps to know what your current ability is and how you’re going to progress to a higher skill movement. The video above contains all of the different progressions I have used to improve my Pistol. Take a look and get excited to master a pistol in addition to other gymnastic movements this month. If you have any questions or need any help let me know or grab me next time you’re in.
Also, pistols are a good skill to learn if you’d like to scull (aka – row) on the water with me this Summer. As the weather gets nicer I will be hosting a couple of learn to scull seminars for anyone that’s interested in trying out for the Renegade Rowing Team. If you’re interested in learning to scull let me know in the comments or send me an email. I will be sure to keep you in the loop.
27 Mar 2015
It is the last Fire It Up Friday of March and this incessant rain is melting away remnants of what was the WORST winter in my memories. For that I am grateful!
Today we have a classic Girl WOD with “Diane” in classes. 45 reps of 225# deadlifts and handstand push-ups! Here is a little strategy on how to approach this wonderful little gem. The deadlift load is a light/moderate weight. Choose the correct weight for this if 225# is on the heavier side, or you will miss the training effect. The reps should be able to be completed unbroken or one break within the sets. If you are dropping the bar each time from waist height, you have too much loaded. Keep a steady pace so that you can actually breathe. (Think breathing similar to what we teach when performing wallballs).
The Handstand push-ups are going to be where you will struggle unless you can perform 21 unbroken handstand push-ups. You want to have a plan going in as to how many clusters you will need to break the volume into. For example, if you 10 reps of HSPU are the most you have ever completed unbroken, then you should aim for 6/5/4/3/2 to complete the set of 21. You will probably need to reduce that down on the set of 15 to something like 4/3/3/3/2 and finally the set of 9 to 3/3/3. The most important thing is to not go to failure on any particular cluster. The primary muscle groups of the HSPU are small and when they are depleted well…
Good luck and FIRE IT UP!
Beginning next week, on Mondays and Thursdays the Strength Club will be rolled into the 4:30pm class. Attendees should be prepared for 75-90 minutes of training as opposed to the normal 60 minutes.
Tuesdays, Wednesdays, and Fridays will continue to be CrossFit classes.
“OPT Repeatability Test”
3 rounds, at 100% effort:
10 Kettlebell Swings 70/53lbs
10 Kettlebell Swings 70/53lbs
10 Kettlebell Swings 70/53lbs
Rest 12 minutes between rounds.
Complete three rounds for time of:
40/30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Front squat 3-3-3-3-3 reps
Post loads to comments.
Max calories in 10 minutes on the Airdyne or on the erg.
Test: Max Strict Pull-ups
Test: Max Kipping Pull-ups
Conditioning: 5 RFT
15 Unbroken Wallball Shots, 20/14
15 Unbroken Double Unders
Strength/Skill: Ring Dips 5-5-5-5-5
Conditioning: Complete 3 rounds for max distance
Row 4 minutes
rest 3 minutes between sets
Conditioning: AMRAP 20
1 Rope Climb
then perform 3 rounds of:
5 Power Snatch, 75/55
7 OH Squats, 75/55
Strength/Skill: Strict Pull-up Ladder
4 sets building up to 6 reps (work in groups of 3-5 people resting only as your squad performs their reps)
Strength/Skill: Push-up Ladder
4 sets beginning with 5 reps building up to 10 reps (work in groups of 3-5 people resting only as your squad performs their reps)
Conditioning: Tabata Squats
15 Feb 2015
Here are the HRs for tomorrow, Monday, 16th:
7am – 7:30pm
12:00, 4:30, 5:30, & 6:30
12 Feb 2015
I hope everyone is staying warm and finding some place to put all of this snow! I just wanted to shout out to all of those athletes that participated in the Renegade Rowing 2015 Improvement Survey this past week. Thank you for sharing your feedback and interests with me. I will do my best to continue to offer my best coaching and feedback and run programs that you’re passionate about.
05 Feb 2015
I hope everyone is staying warm and had a blast watching the Super Bowl on Sunday! Now if only we could take care of this snow, right? I just wanted to shout out to all of those athletes that participated in the Team Throwdown last weekend. Well done pushing hard for each other and getting after it. I was cheering you guys on as I took apart the ergs.
Last weekend I had the privilege to coach 13 athletes at Mt. Strength CF in Winchester as part of my Renegade Rowing Workshop. The video review seen above was taken there and we all had a blast. I love seeing people learn and improve. If there is any way I can help you get better at something please let me know.
29 Jan 2015
I hope everyone stayed warm in the Blizzard and got strong shoveling snow. I just wanted to shout out to all of those athletes that participated in the Renegade Rowing League last weekend. Congratulations on an awesome race and I hope to see you guys at CRASH-B’s March 1st. For those that missed it, above is a video review I did of Mark racing at the RRL. If you would like to improve your rowing, running, endurance, and overall performance we will be doing the Renegade Rowing League again next Winter.
In the mean time, if you are like me and looking for something to take your game to the next level, come checkout what the Renegades will be up to in March after CRASH-B’s. We will be picking a competition every month to train for and compete at as a community, whether it’s a 5k, obstacle course race, trail race, rowing race, in house throw down, or any fun competition we come up with. The Renegade Training Program will involve running, rowing on the water, rowing indoors, stadiums, lifting, throwing, jumping, climbing, and all of the fun stuff you love to do while getting fitter, faster, and stronger.
Our first community meeting to review the Renegade Training Program and pick our first activity post CRASH-B’s will be held on Wednesday, February 11 @7pm in the gym lounge. I will have paleo pulled pork and collard greens for everyone. If you’re interested in coming please send me an email, [email protected], and let me know what races/competitions you would like to train for this year.
Have fun at the Team Throwdown this weekend!
Please stay home, stay warm, and stay safe today. The Gym is closed due to this snow storm. I’m at the gym now (6am) and already the roads are covered and slippery. Things look to only get worse as it changes to freezing rain and sleet plus more snow. We will re-open tomorrow morning at the usual time.
If you’re looking for a good workout, try this on for size and post your results to comments:
Complete For Time (12min Cap)
1:00 Plank Hold **(Do 2 Burpees if you break)
15 Air Squats
10 Hollow Rocks
10 Hollow Rocks
15 Air Squats
1:00 Plank Hold**(Do 2 Burpees if you break)
Get after it and have fun! Let us know how you do!
Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills. This is one of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.
On January 31st at 1pm, Mt. Strength CrossFit in Winchester, MA will be hosting a two-hour Renegade Rowing Workshop. Head Coach Patrick Larcom will be at Mt. Strength CrossFit to give everyone the knowledge they need to improve their rowing and performance in competition.
Checkout some highlights of what you’ll be learning above and don’t forget to register below!
15 Jan 2015
Howdy CFB! Hope you guys have been staying warm and having fun in the new space. I know the Olympic Lifters are pumped and ready to go for their meet this weekend. I’ll be competing for the first time and I’m excited to put all of our hard work to the test. Speaking of the Olympic Lifters, who’s pushing you right now? Are you ready for the Whole Life Challenge? Have you registered and are you coming to the benchmark workout this Saturday at 8am? Do you have a team or group of people that is going to hold you accountable and help you improve?
Every day you go to work there is a team of people you work with. Every day you go to the gym there is a team of people holding you accountable and pushing you. Every day you go home there is a team there to support you and love you. Recognize your team. Support them by working as hard as you can every single second of the day and you’ll make them better. That’s why I’m doing the Whole Life Challenge and I would love to see you join us.
2015 is here. Set a goal, whether it’s a competition or a benchmark, and let’s get after it. Here is a little video of the Renegade Rowing Team. After 8 weeks of training, they learned to row together and push themselves at the Rumble on the River. If you’d like to attack your goals and have an awesome team to help you get there, come check out the Whole Life Challenge at the gym this Saturday at 8am. Be sure to register and join the CrossFit Boston Team before hand! Click here to sign up and make it happen.