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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.

Matthew Ibrahim liked this post

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

Marko Misic liked this post

Howdy CFB!

Hope you’re pumped up for Friday and the weekend!  Here is a little video blog I put together to explain the Level I Programming for the Pistol Work you should be doing on Thursdays after class.  If you have any questions or would like some help figuring out the program please get in touch and we’ll get you set up.

Have a great weekend!

Coach Pat

Hey CFB!vijayback

Congrats to all the people that performed the CrossFit Total last week and hit some new PR’s!  Lot’s of hard work paying off and it’s awesome to see.  Keep up the hard work and let’s keep crushing it as we head into the Fall.

As a coach I hope to continually teach you new things and give you tools to improve yourselves.  Over the past week if you’ve been taking the noon class with me you may have experienced a new warmup that improves your mobility and gets you ready to move with the barbell.  That warmup is a variation on the morning warmup I learned from The Movement Fix.  I’ve been giving it to a number of my private training clients as well and it seems like it really helps everyone loosen up and move a lot smoother.  

If you workout in the morning or don’t want to sit around all day getting tight before the evening classes, then you should give the warmup in the video above a try, every morning for the next week.  Let me know how it goes.  If you’re unclear about some of the movements let me know and I’ll get you fixed up.

If you’d like to see the improvement this makes be sure to test and re-test with a couple of air squats before and after.

Here’s the routine:

upper
10 shoulder rotations
10 prayer stretches
10 crab walk rocks

lower
10 ankle moves
10 hip rotations
10 straight leg raises
10 hip extensions
repeat on other leg

spine 10 cat camels (don’t push the ranges of motion)

Here’s the RRT on Monday finding some rhythm in the Quad…

 

Do you have what it takes to Race?

 

RRT Boat PressHave you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

 

Then you should tryout for the Renegade Rowing Team.

 

We’ll be training twice a week starting mid July and racing in September.  More details are on their way.

 

Comment if you’re ready!  Tryouts in July!

Chrissy Lewis Summers liked this post

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