Monthly Archives: September 2012

Rest Day 9/16: How do you track progress?

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Rest Day 9/16:

How do you track progress?

The following is a great post from dietitian Alex Black of Wicked Good Nutrition.  Check it out and respond with thoughts!

“I’m going to drop 10 lbs by summer”. “Time to get rid of this holiday weight”. “I have to be under X weight before the seasons starts”. Many of you may have made goals like these at one point or another, using the scale to measure your progress, and, ultimately, determine your success. I mean, it’s easy to do. You can get a bathroom scale  for as little as 20 bucks, and every time you use it, it’s free! There are some benefits to tracking your weight, but it’s important to make sure you go about it the right way, and don’t neglect other important measures of your overall health and fitness. In this post I’ll explain some of the common measurements used to track progress and give my advice on tracking progress and setting goals.

…Read Entire Post Here…

Rowing WOD 9/15: “The Rumble” – 6min Max Calorie Row, 6min Max KB Swings – Post Cals and Swings

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Checkout the Rumble at CRI!
12p-6:30p Today!

Rowing WOD 9/15:

“The Rumble”

6min Max Calorie Row

6min Max Kettle Bell Swings

  • In Teams of 2

  • 1 Person Working

  • Switch Every 45 Seconds

The sport of rowing is all about team work and one application of force pushing the boat as far and as fast as possible on each stroke over the course of a race.  Today’s Rowing WOD is inspired by that thought and those competitors striving for that ideal in the Rumble on the River at CRI.  The Rumble on the River is a unique regatta that combines a head race with a sprint race final for the top two boats.  During the head race portion competitive crews will push the 12 minute mark of continuous all out effort.

During this Rowing WOD push each other to get as many calories and as many swings as possible with only one person working at a time.  You’ll have 45 seconds of rest so focus on breathing, bringing your heart rate down, and motivating your partner.  This will also be a good WOD for games competitors needing to work on the quick release transition for erg relays.

Post your team name, max calories, and max swings.

Rowing WOD 9/14: 3x10min w/ 8min Rest – Post Avg Split Each Piece

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Rowing WOD 9/14:

3x10min w/ 8min Rest

@5k to 5k-2

If you want to build/test your endurance and pain tolerance for longer WODs this will give you what you need.  As athletes we want to develop a capacity to do as much work as possible as fast as possible.  In any WOD the harder you push the more it hurts.  In developing work capacity we must also develop a certain capacity for pain.  Tolerating pain and pushing through a tough workout starts in your head.  You must have your head right, keep positive self talk, and be mentally strong.  Focus on what you can control, commit whole heartedly, and be positive.  Sometimes the best thing you can do is grin and bear it.  Give yourself a smile even if it seems ridiculous when the pain starts pushing back at you.

Today’s Rowing WOD should be done at full pressure with consistency through each piece.  If possible go a little bit farther/faster each piece, but done blow up on the last piece.  Commit and execute the splits you want to hold.  The pace should be slightly faster than for a 5k.  During the rest focus on breathing and recovery.  Take a look at your split and decide what you’re going to hit on the next piece.

Post your average split for each piece to comments.

Rest Day 9/13: Can Rowing be a Spectator Sport?

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Renegade Rowing Team Pushing Their Boundaries!

Rest Day 9/13:

Can Rowing be a Spectator Sport?

Rowing was big back in the day.  It was one of the first sports of the modern Olympics.  People used to line the shore of regattas and climb aboard boards to catch a glimpse of the action.  Nowadays people only come out to watch for the big events like the Head of the Charles, Opening Day, or the Boat Race.  Rowing has grown over the last couple of years and is ready to be big once again.  The only problem is that it can be tough to watch for spectators if they can only see about thirty seconds of action.  With the advent of jumbo-trons, on-board cameras, media coverage, and new races, that might be about to change.  

Rumble on the River Saturday, Sep. 15

This weekend, Saturday, September 15th, is the third annual Rumble on the River at CRI in Boston.  If you’re in town come check it out.  There will be 5 live bands sharing a stage right on the river, playing from 12:30 to 6pm.  There will be Rowing and CrossFit Boston classes for the general public to try.  If you’re up for a challenge there will be both a rowing and fitness challenge.  How many calories can you row in a minute?  How many burpees can you do in a minute?  But, best of all, there will be rowing.  Not just rowing, but racing!  And it will be great for spectators.  Spectators will be able to watch from the bridges, banks, and docks as crews battle it out head race style for a spot in a final sprint off in front of the docks at CRI.

The Renegade Rowing Team will be racing in the Mixed 8+ event at 2:15pm.  Come cheer them on and experience what Rowing is all about.

Rowing WOD 9/12: For Time – 4k Row, 30 Power Cleans, 20 Push Press, 10 Push Ups – Post Time

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Rowing WOD 9/12:

For Time –

4k Row

30 Power Cleans (95/65)

20 Push Press (95/65)

10 Push Ups

Use today’s Rowing WOD as a test of your 4k row if you’re entering any fall regattas.  Try to hold the split and stroke rating you would like to hold during the actual race.  Throughout the WOD really focus on smooth, efficient connection whether you’re rowing or lifting.  Have a race plan for each 500m of the 4k row and then execute.  When you move on to the lifting try to  go unbroken and keep a solid midline.  The extra work at the end will step up your game when it comes to sprinting it out in the last 500m come race day.

Grab a partner to compete against, push yourself, and have fun!

Post your overall time to comments!