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Happy Halloween!  I hope you’re planning on dressing up to WOD today!  I’ll be dressing up to coach!

 

Announcing the 2013 Renegade Rowing Club!

 

It’s that time of year again.  The weather has gotten cold and no one wants to row in the cold.  Now is the time to get pumped for training in the gym and crushing your 2k on the erg!  The 2013 Renegade Rowing Club will be held at 5:30pm on Monday nights at CrossFit Boston.  Practices will start the Monday after Thanksgiving, December 2nd.  The cost for the Renegade Rowing Club will be $47 per month or $94 for the whole winter.  We will be training for the Renegade Rowing League, which will be held in December and January, leading up to CRASH-B’s.  Who’s game?  Email me if you plan on joining the Renegade Rowing Club, [email protected]  There are only 16 spots available in the club, so let me know sooner rather than later!

 

Above is a video of the Wayland Weston Men’s Crew Team that I’ve been coaching this Fall.  I wanted to give you all a view of the sport of rowing from the water.  This was their last practice before the Head of the Fish Regatta, which is where that Fish Head came from that I hung on the gym wall earlier this week.  If you’d like to learn to row on the water and get your own fish head someday, it starts in the gym this winter with the Renegade Rowing Club.  Who’s game?

I just wanted to pass on this video I just watched about opening up your hips. If you frequently have lower back or hip pain, give these drills a shot and see how much better you feel. Remember that you may not see dramatic results immediately, but with continued application of these drills, you will notice a reduction in pain and tightness.

Hey All!

Just wanted to give a quick shout out to the 6am and 7am crew this morning.  The gym was rocking and you guys crushed it.  Even with that cold run.  If you’re coming in later today take a look at the OH Walking Lunges in the video above.  Make sure we’re not letting the chest/torso fall forward.  Try to keep your torso upright and focus on active shoulders.  If you have to stop and reset, do it.  Keep everything locked out and stacked for every step.  Today is a great opportunity to perfect form on all of the movements.  Be honest with yourself and push it!

Can anyone guess what a Spider Worm is?  We used it in todays warmup and I believe the 6am class came up with an interesting acronym.

Also, check out today’s main blog post by Alex Black!  Great post on how to cure the common cold with good nutrition!

Have a great day!

16 Oct 2013

Challenge Anyone?!

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BC Men's Crew prepping for Head of the Charles

BC Men’s Crew prepping for Head of the Charles

It’s been said that Rowing Is Passion!  Rowing as a sport has been exploding over the last couple of years.  You’ve seen it here in our very own gym.  Do you know any other CrossFit gym that has 16 ergs at its disposal?  I’ve been in touch with many followers of the Renegade Rowing WOD as well as athletes and gym owners who have started their own rowing clubs.  They all have found passion in the hard work, power, and grace that it takes to row.  Have you thought about joining the Renegade Rowing Club?  We will be starting it up again this November and training for CRASH-B’s – The Indoor Rowing World Championships held here in Boston every February.

 

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

 

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Please checkout and share this video and article with your friends and get in touch with me, [email protected], if you’re interested in the Renegade Rowing Club.

 

BC Men WU

Rhythm and Balance are two skills needed in the boat and in the gym.  One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning.  Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature.  The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example.  Above is a video of the BC Men’s Crew Team practicing building 30′s and the chop spin.  How do you spin the boat?  Have you ever tried the chop spin?  Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?

 

What do you do every day in the gym that can help improve a skill or a goat?  Picking up an empty barbell or plates from the floor?  Picking up the med ball to start your first wall ball?  Kicking up into a handstand from a standing position vs. the floor?  Every act is an act of conditioning.  If you’re focusing on a particular skill in the gym this month, look for little opportunities to keep improving and practicing proper movement patterns.  If you need help dreaming up creative ways to practice a skill outside of class come find me and we’ll figure it out!

Mobilize!

RRC getting after some Hamstring Mobility

Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes.  In the mornings I coach athletes from CrossFit Boston and Boston College Men’s Crew in the gym.  In the afternoon I coach high school athletes from Wayland-Weston Crew.  The biggest thing all three teams need to improve their performance is mobility.  Today is a good day to focus on improving your mobility.  Let’s get after it!

 

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish?  Tight hips/hamstrings at Bodies Over?

 

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

 

Last but definitely not least, the video at the top of the page is something I put together to inspire the families and firefighters still recovering from one of the deadliest blazes in Houston’s history.  Tito, Hannah, and I attacked the “Iron Bill” Inspire WOD last Saturday.  Who have you inspired lately?

RRT13 RoR Boat Pic

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.

 

Fall 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.  

 

RRT13 RoR Team pics

After 8 weeks of training, they learned to row together and push themselves to a third place finish at the Rumble on the River last Sunday.  If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!

Horizontal Pulling. Hearing this, many of us think of ring rows and correlate this movement as a “bad” thing or a scale for pull-ups. First of all, it is DEFINITELY not a “bad” thing. It is a “tough” thing. It’s an appropriate scale for those of us who cannot hang from a bar for very long or get pull-ups with a band (which many of you know I can’t stand). But even if you are more than capable of hangin’ from a pull-up bar and bangin’ out 20 reps, you should still add in some horizontal pulling to your routine. If ring rows are easy for you to get, try doing strict ring rows with your feet elevated. Show me 20 good reps of that, and I would say you don’t need to add this into your training routine. My favorite way to add in horizontal pulling is by adding in barbell rows or Pendlay rows (both very similar, but still… a little different). If you don’t have pull-ups yet, this movement will definitely get you a more stable shoulder girdle and on your way to getting those elusive pull-ups in no time. 

 

The following is a link to a video explaining some technique for some horizontal pulling movements. Check it out. Add some in to your week. Get stronger! That’s why you came to us!

 ~ G2

http://fitr.tv/pages/day-132-ring-rows-will-keep-your-shoulders-strong-and-healthy

BC Men's Crew doing Cindy with Coach Pat and Renegade Rowing

BC Men’s Crew doing Cindy with Coach Pat and Renegade Rowing

What are you doing to improve your Mobility?

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

******************

Here’s a glimpse of practice this week for the Renegade Rowing Team!  They race at the Rumble on the River, September 15th at Community Rowing Inc.  Come cheer them on!