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
The Guys Results
The Girls Results
Renegade Rowing 
Looks like I got some work to do to catch up to you guys!
That’s the attitude Chris! Do work be awesome!
1st piece: 1163m @ 2:08.9 @ 20s/m, 1184m @ 2:06.6 @ 22s/m, 721m @ 2:04.8 @ 24s/m, 493m @ 2:01.7 @ 26s/m 2nd piece: 1177m @ 2:07.4 @ 20s/m, 1184m @ 2:06.6 @ 22s/m, 721m @ 2:04.8 @ 24s/m, 500m @ 2:00.0 @ 26s/m. Total meters: 1st piece 3561m, 2nd piece 3594m
Btw, I heard from my local rowing club. I will be taking their mandatory 6 piece instruction set come April. I will be on the murky waters of the Trinity River doing real work. My wife and father-n-law both cycle. I like it alright but it just wasn’t my thing. I’m glad I finally found something I love to do that can be done indoors and out! Thank you so much. Your blog and the friend that led me to you are 100% responsible for that. Thanks for sharing your love and passion for the sport.
Awesome Larry! You’re welcome! Have fun on the water and let us know how it goes!
Larry – instruction on the Trinity suggests you may be in TX – if so, may I ask where?
Ward, I am in Fort Worth.
Thanks. Keep posting your results – it provides motivation for me here in Dallas
Thanks Larry. Once I burn some of this gut out of the was I hope to get sub 7 again.
Hey Chris, with a 2k time of 7:23 I want to revise what Coach said, Do work, be awesomer!!! hehehe
3831m on 1st. 1:57.4 split.
3709 on 2nd. 2:01.3 split
Followed stroke rate one first piece. Stayed steady on 2nd piece. 5 minutes rest was just not enough.
Ward, I will keep putting my times up but if you’re using it for motivation then that means we better start seeing you posting times as well big boy! This is a two-way river my friend!!! hehehe
Awesome guys! Love the idea of virtual training partners. Keep it up!
Yup and I always seem to be the one rowing upstream. In “recovery” mode right now – will be back in the saddle after the first of the year.
Glad to see we are growing. That way it makes the whole blog worthwhile. Thanks Coach
You’re Welcome Chris!