Rowing WOD 12/17:

Checkout the guys getting after it!

2 x 15′ w/ 5′ Rest

5′ @ 20 s/m
5′ @ 22
3′ @ 24
2′ @ 26

Saturday we crushed another 2k at the second race of the Renegade Rowing League. Results are in and can be found below. Many thanks to all those that competed, especially the rowers that joined us from North Shore CrossFit! The rowing club from North Shore CrossFit came down to CrossFit Boston with 5 athletes to join the Renegade Rowing Club in some friendly competition. We held two heats with the men competing first and the women competing second. Everyone had a blast and the winner of each event got one of the new Renegade Rowing T-Shirts. Kaitlin Lyons also walked away with a new Renegade Rowing Hoodie for having the most improved time from the first Renegade Rowing League. In a month of training she became 28 seconds faster. Solid work Kaitlin!

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance. In long chippers rowing can be used as active recovery and a chance to catch your breath. Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD. Every five minutes the rating will change to keep you focused. Try to fix one part of your stroke each five minutes. Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored. In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.

Post your distance rowed each piece!

**** The next Renegade Rowing League is tentatively scheduled for January 19th! Get ready because it’ll be even bigger as we approach the final month before CRASH-B’s! ****

Renegade Rowing League Results 12-15-12