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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!

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!

Rumble on the River 2013

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!

-Coach Pat

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?

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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!

How was that Rowing WOD on Tuesday?RRT launching

Just wanted to shout out to everyone that attacked it.  Nice work!

On Saturday, September 14th the Renegade Rowing Team will be competing in the Rumble on the River at CRI.  They will race about 3km in a time trial style head race and then dual another boat in a 500m sprint if they make the finals.  If you’re thinking about trying Renegade Rowing and getting on the water, the Rumble on the River would be a great opportunity to see what we’re all about.  There will be live music, food, and rowing!  Come cheer on the Renegade Rowing Team!

Here are some pictures from practice this week to give you an idea of what your fellow class mates have been up to.  Ask them what they’ve been learning when you see them in class!

RRT Full MoonRRT Pic Drill

 

 

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]

The Renegade Rowing Team is training for the Rumble on the River September 14th at CRI!

The Renegade Rowing Team is training for the Rumble on the River, September 14th at CRI!

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!

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.

Thor showing the team what's up!

Thor showing the team what’s up!

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!