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RRC CRASH-B PrepWe have six members of Renegade Rowing and CrossFit Boston competing at CRASH-B’s, The World Indoor Rowing Championships, this Sunday.  If you’ve never seen an indoor rowing event it’s pretty epic.  Come check it out and cheer on our athletes.  The competition is held at the Boston University Agganis Arena throughout the day.  Below is a list of our competitors and the times they’re racing.  I’ll be on the floor helping push them to new PR’s.  Bring a friend and cheer them on!

 

Bob Ezzell 9:50am

Thor Helgason 10:05am

David Porter 2:45pm

Terese Holm 3:00pm

Nick Anderson 3:15pm

Andrew Morrissey 3:15pm

 

Good Luck All!  Have Fun!

-Coach Pat

Renegade Rowing League is January 25th!  Who's In?

Renegade Rowing League is January 25th! Who’s In?

If you’re looking for a chance to compete over the next six weeks and gain those valuable 5 points for the transformation challenge, then look no further!  

 

The Renegade Rowing League will be held at CrossFit Boston on Saturday, January 25th starting at 11am!

 

Checkout the video above and see if you can pick out members of CrossFit Boston competing last December.  The RRL is a 2k race where everyone has their own virtual boat projected on the wall.  All you have to do to compete is register online by Wednesday, January 22nd.  Click here and register today!

Renegade Rowing Decal for Competitors at the Renegade Rowing League this Saturday at 11am!

Renegade Rowing Decal for Competitors at the Renegade Rowing League this Saturday at 11am!

Performing an appropriate warmup for the workout that is set out each day can make or break a performance.  Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club.  It’s a good 10min warmup to focus on control, connection, and recovering to strength.  Checkout how slow the Renegade Rowing Club approaches the catch in the beginning.  Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.

 

Please share what you do for a warmup when rowing is involved in the workout.  What is your focus?

 

Renegade Rowing Club Warmup:

1min – 1/2 Legs Only

1min – Full Legs Only

1min – Legs and Body Only

1min – Full Stroke

1min – Pause @1/2 Slide Every Stroke

5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off

Video Review

Renegade Rowing Club warming up on Monday night!  Want a chance to compete against them? Renegade Rowing League Dec. 21st!  Register Here!

Renegade Rowing Club warming up on Monday night! Want a chance to compete against them? Renegade Rowing League Dec. 21st! Register Here!

 

From time to time it can be beneficial to look at yourself on camera.  No we don’t care about the aesthetics or the fashion.  We’re looking to gain feedback and a mental picture.  We’re looking for just one or two cues that might give us a smoother, more powerful stroke.  What’s going right?  What’s going wrong?  What can we do better?

 

You should be asking yourself, “What do I look like now?  How do I move now? What could use some extra focus and improvement next time?”  Don’t dwell on to many things at a time, just find one or two things that might make your life on the erg or in the boat a little better.  Go work on them.  Then reassess in a couple of weeks.

 

The Renegade Rowing Club has agreed to help everyone by taking a look at their strokes. If you’d like feedback similar to this, post a 20 second clip of you rowing to YouTube and share it with us in the comments of this post.  I’ll do my best to give you a couple of things to work on!

 

For each of the following videos I’ll be ranking each rower on their posture, control, and connection.  I’ll use a five point scale where 1 = poor and 5 = perfect.  When dealing with posture we’re looking for the torso to be stacked and strong at all times.  When talking about control we are looking at the smoothness of the recovery and how the seat moves toward the catch.  Does it rush forward for the next stroke?  Is there control in the last few inches of the slide to change direction without pushing the boat backwards?  Last and most important, connection, are the seat and handle connected and moving together into and out of the catch as if connected by a belt.

 

Take a look and share what you might focus on next time you row!

 

Posture: 3, Control: 3, Connection: 2 – video

 

Feedback: Nice job getting the body over.  Don’t let the seat stop at the catch.  Be ready to push with the legs the second you hit the catch and keep the seat and hands connected.

 

____________________

 

Posture: 3, Control: 3, Connection: 4 – video

 

Feedback: Nice horizontal hands.  Don’t let the handle pause at the finish.  Focus on quicker hands away as if there were opposing magnets on the handle and your chest trying to push those hands away out of the finish.

 

 

____________________

 

Posture: 4, Control: 3, Connection: 3 – video

 

Feedback: Great posture and nice job getting the body over.  Try not to be so rigid and don’t break the elbows as you initiate the drive.  Relax a little on the recovery and make everything smooth.

 

____________________

 

Posture: 3, Control: 2, Connection: 3 – video

 

Feedback: Nice job getting the arms extended and ready for the catch.  Try to not be so robotic and rigid at the finish.  Focus on quick and smooth hands away.  The handle should always be moving.

 

____________________

 

Posture: 4, Control: 3, Connection: 2 – video

 

Feedback: Good posture and nice horizontal hands.  Don’t let the shoulders and torso reach for more at the catch.  Focus on staying connected as you approach the catch.  See if you can get the body over and find that reach earlier in the recovery, before you get to half slide.

 

____________________

 

Posture: 3, Control: 4, Connection: 2 – video

 

Feedback: Great work getting your body over on the recovery and getting prepared by half slide.  Don’t let your posture go as you approach the catch.  Focus on bringing the handle with you as you push the knees down.  The first inch or two of the drive you are shooting the slide, so keep a big chest and solid abs/back as you push.

____________________

 

Posture: 3, Control: 3, Connection: 2 – video

 

Nice power and push on the drive.  Try to keep your hands on one level plain and don’t let them drop coming into the catch.  Focus on pointing the toes as you finish and then getting the proper sequence of arms away first, bodies over, and then knees come up during the recovery.  Everything blends, but that’s the order of firing in terms of sequence.

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?

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!

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.

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.


Athlete of the Month

  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t […]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a […]

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