30 Oct 2013
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?
23 Oct 2013
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
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.
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.