20 Nov 2013
Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.
What Should I Eat Before a Workout??
Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.
Then share your favorite pre-workout meal in the comments!
06 Nov 2013
2k Row CRASH-B Style @CFB
December 21st and January 25th
We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.
The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes. Grab some friends, come on down, and get after it. This will be the first of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February. Anyone is welcome to come test themselves to see how they stack up.
If you’re interested in competing and bringing your gym shoot me an email at [email protected] I’ll have a registration link up soon. All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category. The Renegade Rowing League will use the same event categories as CRASH-Bs.
Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!
23 Oct 2013
The Head of the Charles took place last weekend in Boston. A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3. If you got a chance to check it out please share your thoughts and pictures. Did witnessing one of the most awesome rowing events in the world get you motivated to commit to your own goals or an upcoming event?
I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s. More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!
Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition. Check it out and tell us how you’re getting motivated this Winter!
The Land of Motivation
Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…
On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.
But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:
16 Oct 2013
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.
18 Sep 2013
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.
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!
CrossFit Boston’s very own Renegade Rowing Team has been working hard for eight week now to learn to row together in an eight person crew shell in hopes of crushing the competition at this years Rumble on the River. Come cheer them on and check out the river!
Get outside, enjoy a walk, and even get some beer! Check out what’s in store for the Renegade Rowing Team this weekend!
Community Rowing Inc. (CRI) is set to host the fourth annual Rumble on the River, a free outdoor music and rowing festival scheduled for Sunday, September 15 from noon to 6:30 p.m. at the Harry Parker Boathouse, 20 Nonantum Rd. in Brighton.
The Renegade Rowing Team will be racing and there are many other activities to check out including live music and a VIP Beer Garden. Register for access to the Beer Garden here … Rumble on the River VIP Beer Garden Experience!
Hope to see you there!
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 along with sport specific training. 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 … [email protected]
07 Aug 2013
An easy goal to kick-start a training cycle and get yourself motivated is picking an event to compete in. As we come to the end of Summer and Fall picks up there are tons of fun competitions to look forward to. Earlier this year I committed to running a half-marathon in Newport, RI in October. This week I found out that I received a singles bid to row at the Head of the Charles in October. Next weekend I’ll be heading up to CrossFit North Shore with CrossFit Boston for a little throwdown action. Long story short, I have a lot of fun training to look forward to in the coming months.
What are you training for in the next couple of months?
Who are you training with? Challenge a training partner to compete with you. Share what competitions you’re training for to comments!
31 Jul 2013
Who watched the team competition at the CrossFit Games last weekend? Did you see the Partner Overhead Squats and the Worm (Log) Lift? Ever wonder what it would be like to have to execute good form in a functional movement and do it at the same time as someone else?
Well now you can! Above is a video of the Renegade Rowing team performing their warm up before getting in the boat. In order to row well everyone in the boat must be moving together and doing the exact same thing at the exact same time.
The Renegade Rowing Membership at CrossFit Boston
As a Renegade Rowing Member at CrossFit Boston you’ll enjoy unlimited group classes like a normal membership. In addition you’ll also commit to improving your training through Renegade Rowing Classes, One-on-One sessions with Coach Pat, and Individualized Assessment, Goal Setting, and Feedback. Coach Pat will sit down with you every two months to review your progress, provide feedback, adjust your goals, and give you extra work to keep improving.
Renegade Rowing Classes in September!
One of the best parts of being a Renegade Rowing Member is that everyone will learn to row both in the gym and on the water!
Coach Pat will begin offering regular Renegade Rowing classes the week of September 16th. Classes will take place on Tuesday and Wednesday nights at 6:30pm. Additional days and times will be added based on demand. So, if you are interested, sign up now and get Coach Pat to add a class that works for you! Classes will be held at CrossFit Boston, Community Rowing, the track, and the stadium. Occasionally we’ll even do a Row-WOD-Row where we row from CRI to CrossFit Boston, do a workout, and then row back to CRI. Renegades can expect to get teamed up with a training parter for accountability. Renegades can also expect to see Partner WODs and Team WODs pop up regularly. It’s going to be Epic!
How do you become a Renegade Rowing Member?
Schedule a free consultation with Coach Pat. He’ll explain the Renegade Rowing methodology, discuss your goals, and assess your fitness.
25 Jul 2013
Top CrossFit Athletes from around the world kicked off the second workout of the CrossFit Games yesterday by rowing a half-marathon. That’s 21,097 meters for time! But it wasn’t just a Half-Marathon, they had to decide if they wanted to row an all out 2k in the beginning, which counted as another workout for the standings. It took many athletes around an hour and a half to get through it with the top finishers coming in at 1:18 for the men and 1:27 for the women.
CrossFit Boston has a solid group of athletes beginning their rowing career and perhaps one day they’ll tackle a half-marathon themselves. Tuesday and Wednesday the Renegade Rowing Team had its first practice of the season at Community Rowing Inc. on the Charles River. They learned how to carry a boat, setup the oars, and row in a barge. They also tackled a couple of solid workouts including tabata squats and a metcon involving a 400m run, air squats, and push ups. If you see a Renegade Rower in your class ask them about their experience and what they would hold for a Half-Marthon.
What 500m Split would you hold for 21,097 meters in a row? 1:50, 1:55, 2:05, 2:10?
Hit us back with your thoughts in comments and like this post if you want to try a Renegade Rowing Class!