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I’ve always loved sports, especially when it comes to learning and competing at new sports that I don’t get to play often.  Whenever we learn something new it’s far to easy to try and learn a couple of basics and then go full speed.  Whether it’s golf, tennis, running, olympic lifting, rowing, or any other sport.  The thrill of competition and grace in motion that sports played at full speed creates is amazing.  Full speed competition elicits that feeling of joy and excitement that we all live for.  However, a couple of problems usually arise at one point or another in our performance at full speed, especially if we take it up to full speed to quickly.

1. We lose form and things get sloppy.  Basically the wheels come off.

2. We need more speed to out perform our competition, but it’s just not there.

Drew's new Catch Positioning

Drew’s new Catch Positioning

Over the past couple of weeks I’ve experienced this situation with many of the athletes I coach, both on the water rowing and in the gym training.  We’re always fighting for more intensity and boat speed, but too often something falls apart and our true potential is never reached.

Personally, I’ve experienced a similar situation while learning the piano.  I currently take lessons once a week and have worked up to playing 4 songs and almost all of the scales, but my progress tends to stumble when I go to fast.  It seems easy when I play a scale or a song slowly, so why not pick up the speed and just figure out how to not make mistakes playing faster?  Well because it just gets sloppy and I never really learn what I’m doing wrong or better yet, what I can be doing better.

After being turned on to two great blog posts on slow motion practice, one from the music world and one from the golf world, I decided to share this idea with the rowing and strength training world that I hope you all partake in.

Is Slow Practice Really Necessary? by 

Slow is Beautiful by Daniel Coyle

First, read through the above two blog posts and think about how slow is super slow.  To often we think we’re going slow, but we could be going slower.  Then, go out and practice super slow motion movements in your warmup.  Be mindful, find the points where your focus lapses or you make a mistake, figure out how you can be more efficient, smoother, and more consistent.  If you can take at least 20 minutes to practice this I guarantee you will find more boat speed, achieve more power, and perform at a higher level.

Above is Drew performing the Reverse Pic Drill in a single.  Think about how many hours of slow motion practice, balance, and boat feel it has taken for him to get to this point.  Look at where he slows things down to find better balance, feel, and connection to the boat and water.  For him to make this better and go faster at full speed, he will probably need to practice this even slower.  Now it’s your turn, get on an erg, setup a barbell, or get in a boat and master your movement skills with super slow motion.  It’s harder than you think.

Share your thoughts and experience to comments.

Today we’re taking a look at some of our athletes from the noon class at Our Crew Fitness.  This is a video review that I put together to help them 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.

Today’s topic relates to how you sit on the erg and how your feet are connected to the erg.  Are you balanced on your sit bones or falling off them?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  Are your feet connected to the footboards at all times?  What part of your foot?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

Also, if you’d like to join in the fun in person, Renegade Rowing Classes are held throughout the week. Checkout the schedule and pricing here.  When you’re ready to get after it and have some fun, sign up for a free consultation with Coach Pat here.

Coach-Pat-ScullingHey Crew!

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.

Cheers!

Coach Pat

Wed. Night at CFBWhen’s the last time you performed a Deadlift?  When’s the last time you picked something up off the floor?  Yesterday we got a chance to do Deadlifts and Rowing.  I wanted to use my post today to highlight some of the similarities between the two and what I think about when performing both movements.

First things first, anytime you pick something up you should be deadlifting, because that’s what a deadlift is.  It’s the strongest, most efficient, most powerful way to pick something up off the floor.

I believe that if you can learn to hip hinge and deadlift correctly you can and will become a better rower.  The key is how you deadlift and what you focus on.

Take a look at my hip hinge and deadlift above.  What parts of the deadlift can we tie to the rowing stroke?  I always teach the skills of 1. Posture, 2. Control, and 3. Connection whether it’s rowing or weightlifting.

1. Posture – How am I doing at maintaining a solid brace through my torso?  Is there any movement within the vertebrae of the spine?

2. Control – Is the bar traveling in a straight line over the middle of my foot?  Am I in control of my body and the bar? Can I stop at any point in time and be in a strong position?

3. Connection – How am I connected to the bar?  How am I connected to the floor?  Are my hips, hands, and shoulders connected when the bar is below the knee?

After taking a look and answering some of these questions, think about your own rowing stroke.  In the front end of your stroke, from 1/2 slide up to the catch and back, how do your joints move in relation to one another and what does your body angle look like?  Does it stay the same?  When does your body start to swing open?  Do you feel or see any similarities when you deadlift and row back to back?  Can perfecting one movement help improve the other?

Please share your thoughts to comments and checkout RenegadeRowing.com for more content on rowing and lifting.

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How’s it going CFB?

Today we’re taking a look at Kevin mid 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 [email protected]

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 – [email protected], 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!

Hey CFB!

Ever wonder what 7 ergs in a Subaru looks like?

Ever wonder what 7 ergs in a Subaru looks like?

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.

If you missed the survey, here’s what it’s all about and I would still love your feedback.  I’m constantly trying to learn more and improve myself as well as Renegade Rowing.  I would like to offer the best program and training I can and to do that I need your help.
 
If you could take a few minutes out of your day to fill out the survey below, it would mean the world to me.  I will leave the survey up for one more week.
 
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:
 

https://docs.google.com/forms/d/1Aj3RjFFOnl6d2iIkBRhKcDAP6Zsl_0pNY2tfMzV5gZw/viewform?usp=send_form

 
Keep an eye out on renegaderowing.com and future posts for changes and improvements to the Renegade Rowing Program!
 
Any feedback helps!  Thank you for being awesome!
 
Above is a Video Review of Fernanda from last weeks Renegade Rowing Club practice.  Take a look and see if this is an area of your stroke that you can work on.  Let us know your thought in the comments section!

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!

Register Here!

How’s it going CFB!  

What do you think of the new space?  Have you found us at 100 Holton St, Brighton, MA?  Our new space is located around the back of the building at the Southwest corner.  If you need any help finding it or you have any questions please shoot me an email – [email protected] and I’ll do my best to help you out.

Renegade Rowing Club Practice

Renegade Rowing Club Practice

I wanted to use this post to draw attention to one of the programs you have at your finger tips.  You may have seen a big group of people rowing together on Tuesday mornings at 6am and Wednesday evenings at 6pm.  They are part of the Renegade Rowing Club and they’re all training to improve their rowing form, efficiency, power, and endurance.  Many of them are also training for the CRASH-B’s which take place March 1st at Boston University’s Agganis Arena.  The CRASH-B’s are the World Indoor Rowing Championships and anyone can compete.

If you’d like to get better at rowing and improve your power and endurance you should consider joining us.  The Renegade Rowing Club is $47 per month and I’ll team you up with training partners that will hold you accountable.  Send me an email at [email protected] and I’ll get you setup!

If you’re thinking about CRASH-B’s or would like to get a taste of competition before registering, join us at our last Renegade Rowing League 2k Race on January 24th.  You can sign up here!

If the above options don’t work for you I’d still love to help you out.  Above is a video review I did of Shadi’s rowing during the last Renegade Rowing League in December.  If you’d like more info/help/workouts for rowing, be sure to check out my daily blog at:

RenegadeRowing.com/Blog

The video above is a review that I put together to help Shadi 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 [email protected]

Today’s topic relates to how you sit on the erg.  Are you sitting on the back of the seat or the front of the seat?  Are you balanced on the back of your tail bones or the front?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

photo 1.PNGCongratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend!  Here is a video of her crushing her opening Deadlift at 330 lbs.  She went 6 for 9 on all of her lifts with a total of 775.  In the Back Squat she hit 275 and in the Bench she hit 170.  After this weekends competition she is now in the top ten lifters on the RPS Leader Board.  Well done committing to your training Ashley and keep up the awesome work!  If you guys see her in the gym give her a pound!

For more information and results on the meet checkout revolutionpowerlifting.com

Renegade Rowing Breakfast – Sunday @10:30am!

If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks.  Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past.  We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February!  Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year.  After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!

Hope to see you all Sunday!

Hey CFB!

Hope you’re having an awesome week of training!  Here’s my second video blog on the Level II Pistol Programming.  If you have any questions please post to comments or catch me in the gym. 

Be sure to scale appropriately for your ability and master whatever level of the program you are on.  If you don’t know you’re ability or what it means to master each movement, come find me and I’ll help you out.

Have a great end of the week!

Coach Pat

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