Renegade Rowing League #2! – Rowing WOD 12/20/14: Row 2k! – Post Results

It has arrived!  Renegade Rowing League Race #2 is here!  If you’re in the Boston area come compete and cheer everyone on at 114 Western Ave, Allston, MA.  It starts at 8:00am and there will be mobility demos and mobility toys to play with as well.  Let the games begin!

Rowing WOD:

Get After It!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

S&C WOD 12/19/14: “Baseline” – 500m Row, 40 AS, 30 SU, 20 Push ups, 10 Pull Ups – Post Time

The RRC getting after it last week!

The RRC getting after it last week!

Strength and Conditioning WOD:


Complete For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s workout is a way to test your abilities in both.  It should give you an idea of your work capacity in the 3-6 minute range.  Try to row the 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Video Review: How can Terese help you? Are you Prepared?

It’s that time of year Renegades!  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.

In the rowing stroke it also helps to be prepared.  If you’re prepared for the catch by 1/2 slide, you know your body is in a strong position and the timing of the catch comes together a lot easier.  It allows you to keep the hips and the hands connected, suspend, and basically pull whatever split you would like without wasting any extra energy.  Take a look at the following video review of Terese to see what I mean and how you might need to improve your stroke as well.

Another area where proper preparation can help is your WarmUP.  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 your thoughts on preparation in regards to your stroke and your warmup to comments!

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

S&C WOD 12/17/14: “High Noon” – 12-1 of Row, BJ, and PU – Post Time

Don’t forget to sign up for the Renegade Rowing League!  Just 3 days away!

Strength and Conditioning WOD:

The Renegade Rowing Cup is ready! Are you? Register for Saturday's race here!

The Renegade Rowing Cup is ready! Are you? Register for Saturday’s race here!

“High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!

Rowing WOD 12/16/14: 6x650m w/ 1:45 Rest – Post Avg Splits

If you haven’t had a chance to register for the Renegade Rowing League this Saturday, do it now!  Click Here to Sign Up!

Rowing WOD:

The Shallow V

6 x 650m w/ 1:45 Rest


Are you ready for your next 2k?  Our’s will be this Saturday, December 20th, at the second race of the Renegade Rowing League for this Winter.  Make sure you have a game plan going in. Use today’s Rowing WOD to test out different strategies and build confidence in your rowing. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  Keep after your training as we go through December and the Holidays.  It will be January before you know it and CRASH-B’s is right around the corner.  There will be more to come on preparing for the 2k.

Post your average splits for each piece to comments!