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.
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.
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.
12 Mar 2015
I believe that life is motion and learning. To live and survive, we must be able to move from place to place and interact with the world around us. In this movement and interaction lies an important opportunity, the opportunity to learn through experience. As a coach, teacher, and lifelong learner, I hope to guide people’s movements and interactions so that they may learn by experience and develop into contributing members of teams, communities, and society. This idea of life and learning through experience is the foundation of my ever-evolving coaching beliefs and the Journey that we take together.
Life is a journey, and the time we spend together in our gym is a way for our crew to experience the journey. Our mission is to develop a healthy community of firsthand athletes using general physical preparedness as a guide while allowing for specialization in things like rowing, weightlifting, strength club, obstacle course racing, mobility, or racing up Mt. Washington. As a member of our crew and our community, you get to build general physical preparedness and have fun playing and doing whatever it is that makes you feel alive. Life is more fun when you can continually improve and challenge both yourself and others. If there is anything that I or our crew of coaches can help you with please let us know. We’re here for you and we want nothing but the best for our crew.
Last but definitely not least, congratulations to all of our athletes that trained hard this winter and executed an amazing race at CRASH-B 2015, the World Indoor Rowing Championship. I had a blast coaching you and I can’t wait for next year! Here are some pics of our crew post race.
19 Feb 2015
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!
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!
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.
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.
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:
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.
It’s that time of year CFB! The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow. Are you prepared? Did you get your shopping in early and get the gifts you want to give? Did you register and train for the Renegade Rowing League? Do you have the tools necessary to deal with all of the snow this year? If you answered yes to these questions you’re prepared and ready to have some fun. It’s a good feeling that instills confidence and excitement rather than doubt and worry.
Now, how do you want to feel after next week? Do you want to have doubts and feel worried? At that point you’ll be looking at the New Year and deciding on what Resolution to make and work toward. Setting a goal for yourself and trying to be a better person is not easy. You have to make changes and improve your habits and have a team to support you. We all want to improve and be the person we see inside of our heads. If you’re not prepared to start making those changes it will be a lot harder to accomplish. Luckily you have a great community and team of coaches ready to help you.
In order to be prepared for the New Year and start living the life you want to live, I’d like you to sign up for the Whole Life Challenge with me. I’ll be participating and challenging myself to live a better life and I’d like you to support me, just as I’ll be supporting you. Let’s do it together and Get Awesome! All you have to do is be prepared and sign up now!
Starting on January 17 and ending on March 14, we’ll work to better our health together.
The Whole Life Challenge is simply an opportunity to “try on” a better version of your health and fitness. As a team, we can earn points and lose points (hopefully we’ll earn more than we lose). And the prize is … Well, it’s who you are on March 14. Get prepared now and sign up so that you will be mentally ready to commit wholeheartedly when Jan 17 rolls around.
I want you on the CrossFit Boston team. I want to bring our power in numbers. Together, I want to make all our possibilities real. Register early for the CFB team HERE to take advantage of the special rates and to lock in your commitment to your future healthier, stronger self.
If you’ve never participated in the WLC, check out this VIDEO.
Please reach out to me or your coach if you have any questions! I hope you will join us on January 17th!
Other Important Info!!!
The Renegade Rowing League (think awesome indoor rowing race with fun people, mobility tools to demo, and a holiday potluck afterwards) is this Saturday at 8am! Please sign-up here if you plan on having fun and throwing down with us!
Gym Hours for Next Week:
Monday, 12/22 – Regular Hours
Tuesday, 12/23 – Regular Hours
Wednesday, 12/24 – Closed
Thursday, 12/25 – Closed
Friday, 12/26 – 5pm Class Only
Saturday, 12/27 – Regular Hours
Sunday, 12/28 – Regular Hours