Rowing WOD 9/20/14: RR Warmup then “Iron Bill” Inspire WOD – Post Score

Rowing WOD:Captain William Dowling

Warmup: Row 2k @5k Pace, 1 Mile Run (easy)

“Iron Bill” Inspire WOD

Iron Bill (men’s weight) WOD: 200m run with a 50# bag of absorbent or sandbag, 50-75# thrusters, 200m (1) foam bucket carry or 50# dumbbell, 20-16kg Kettlebell or 35# dumbbell Turkish get-ups, 200m run, 50m overhead walking lunges w/1 ¾” rolled hose, 200m (1) foam bucket carry or 50# dumbbell carry, 50-75# back squats, 200m run with a 50# bag of absorbent or sandbag.

Jacki (women’s weight) WOD: 200m run with a 50# bag of absorbent or 25# sandbag, 50-45# thrusters, 200m (1) foam bucket carry or 25# dumbbell, 20-8kg Kettlebell or 15# dumbbell Turkish get-ups, 200m run, 50m overhead walking lunges w/1 ¾” rolled hose, 200m (1) foam bucket carry or 25# dumbbell carry, 50-45# back squats, 200m run with a 50# bag of absorbent or 25# sandbag

1173843_195907660584110_1124055243_nToday’s Rowing WOD is in honor of Captain William Dowling of the Houston Fire Department and his family.  It’s been a year since we’ve performed this and I’d like to see everyone attack it one more time in honor of a great man.  No matter where you are performing this be sure to take a picture or some video and post it on the Iron Bill Facebook Page to show them our support.

Iron Bill, Jacki, and Family you are in our prayers.

Rowing WOD 9/19/14: RR Warmup, FS 6×3, Barbell Fran, RR Warm Down – Post Splits, Load, and Time

Rowing WOD:

Imagine doing this Rowing WOD on the Charles River

Buy In: 1 Mile Run (easy pace)

Strength: Front Squat 6 x 3

  • 6 sets of 3
  • Work to something heavy for the day.
  • Take the weight from the floor.

Metcon: Barbell Fran – 21-15-9

  • Thrusters (45#)
  • Pull Ups (scale w/ jumping pull ups)

Cash Out: 2k Row @5k+3 Pace

The Boston College Men’s Crew Team hit the classic benchmark wod Fran with empty barbells and a focus on power with the hips.  It’s great for feeling the power we need from our legs and hips in the boat.  Have some fun and do your best to execute the 2k row at the end as prescribed.  If you’re not feeling it then back off a little, but be consistent.  Have good form in all movements and have some fun kicking up the intensity.

Post your load, times, and splits to comments.

Rest Day 9/18/14: Who’s on your team? – Share your thoughts

Rest Day:RRT13 RoR Boat Pic

Who’s on your team?

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.

RRT13 RoR Team picsFall 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 Renegade Rowing – either Online or in Boston!

Rowing WOD 9/17/14: RR Warmup, Deadlift, KB/Burpee Metcon, RR Warm Down – Post Splits, Load, and Times

Rowing WOD:

Renegade Rowing Team - Racing through last bridge at Rumble on the River!

1. 2k Row @5k+8

2. 1 Mile Run (moderate pace);

3. Deadlift

  • 5@40%, 5@50%, 5@60%
  • Max Reps @70% (Go For More Than Last Week!)
  • 5@50%
  • Focus on Form, Rhythm, and Speed on the Drive

4. Partner WOD For Time …

  • 21*-15*-9*
  • KB Swings (1.5 pood/1 pood)
  • Burpees Over The Kettlebell
  • *One Partner Runs 200m while One Partner Holds a Plank after each round

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for strength and muscular endurance.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  This is the Third practice that the Boston College Men’s Crew Team did with Renegade Rowing.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.

Rowing WOD 9/16/14: 5x1k w/ 3:00 Rest – Post Splits

Rowing WOD:

Renegade Rowing Team - Racing at the Rumble on the River on Sunday

5 x 1k w/ 3:00 rest

  • Execute 5k-1 Pace
  • Row like it’s the middle of your 5k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 5k and Rowing WOD.

Post your average splits and stroke ratings for each piece to comments!