Monthly Archives: December 2012

Rowing WOD 12/21: 4RFT – 500m Row, 10 Deadlifts 225/155 – Post Time

Posted on by
2

Rowing WOD 12/21:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

Melissa from CFB demos the setup for a Deadlift

Melissa from CFB demos the setup for a Deadlift

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Drive through the heels!

Drive through the heels!

Post your time to comments.

Fully extend the hips at the top

Fully extend the hips at the top

Rest Day 12/20: Get Loose! – 15′ Hamstring/Hip Mobility – Share your favorite!

Posted on by
2

Rest Day 12/20:

Get Loose!

Monica using some hip distraction for a great hamstring stretch!

Monica using some hip distraction for a great hamstring stretch!

Enjoy 15 minutes of Hamstring and Hip Mobility.

Over the past week we’ve hit it pretty hard with heavy lifting, a 2k, and some solid 500m pieces.  Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility and the work we do on off days to promote recovery and rebuilding of the muscle fibers we tear.  Use today as an opportunity to stretch out and rebuild those hamstrings, increase your flexibility, and eat some good quality food.

Share where you’re feeling it and how you mobilized!

Rowing WOD 12/19: AMRAP9 − 250m Row, 6 Shoulder to Overhead – Post Score

Posted on by
20
Rowing WOD 12/19:
Get After It!

Get After It!

As Many Rounds As Possible in 9 minutes of …

250m Row
6 Shoulder to Overhead (155/105 lbs.)
Today’s Rowing WOD is an opportunity to push your 2k pace in a competition and work on your efficiency using the legs.  Whenever we go from the shoulder to overhead there are three options, the shoulder press, the push press, and the push jerk.  A fourth option would be the split jerk, but the push jerk tends to be faster.  For today’s WOD try to hold your 2k split for each 250m piece.  As you transition from the erg to the barbell manage your rest and control your heart rate with deep breaths.  Your goal should be to go unbroken with a push jerk for all 6 reps.  Save your arms for the rowing and focus on speed and power with an aggressive dip-drive-redip using the legs and hips.  Catch the bar with locked out arms rather than pressing it the last couple of inches.  Your score will be the number of rounds complete plus any additional reps.
–
Post your score to comments!
–

Rowing WOD 12/18: 8 x 500m w/ 2min Rest – Post Splits and Share your Focus

Posted on by
9

Rowing WOD 12/18:

The Ladies getting after it at the Renegade Rowing League!

The Ladies getting after it at the Renegade Rowing League!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 12/17: 2 x 15min w/ 5min Rest – Post Distances – Renegade Rowing League Results

Posted on by
16

Rowing WOD 12/17:

Checkout the guys getting after it!

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

IMG_0167

The Guys Results

The Girls Results

The Girls Results