Monthly Archives: January 2013

Rowing WOD 1/21/13: “Spicy Steady State” – 2 x 15min w/ 4min Rest – Post Total Meters

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Rowing WOD 1/21/13:

Thanks to all those that competed at the Renegade Rowing League on Saturday!

Thanks to all those that competed at the Renegade Rowing League on Saturday!

“Spicy Steady State”

2 x 15min w/ 4min Rest

Complete Each 15min as Follows:

  • 4MIN @ 24, STEADY
  • 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 24, STEADY
  • 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 24, STEADY
  • 1MIN @ 32, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!

Rest Day 1/20/13: What is your favorite training gear? – Share

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Rest Day 1/20/13:

Renegade Rowing T-Shirt

Renegade Rowing T-Shirt

What is your favorite training gear?

There are hundreds of brands and styles you can choose from.  I usually go with my inov8 shoes, under armor compression shorts, reebok shorts, and renegade rowing shirt.  What gets you excited about lifting heavy and throwing down in the gym?

If you’d like to rock a renegade rowing shirt, henley, or hoodie, I’ll have a gear page up on the website in the coming week.  If you would like to see certain colors or sayings let me know and I’ll see what I can do.  Next I was thinking of offering headbands and tanks.  Thoughts?

RR Hoodie

RR Hoodie

RR Long Sleeve Henley

RR Long Sleeve Henley

Rowing WOD 1/19/13: Renegade Rowing League – 2k Row CRASH-B Style – Post Results

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Rowing WOD 1/19/13:

Renegade Rowing League is Back!

Renegade Rowing League is Back!

Renegade Rowing League

2k Row CRASH-B Style

* If you’re in the Boston Area come to CrossFit Boston Iron and Grit at 114 Western Ave in Allston, MA at 8am to compete Head to Head CRASH-B Style.  There’s a $10 Entry Fee and Winner’s get the new Renegade Rowing T-Shirt as well as the pride of knowing they can drop the hammer on game day.

** If you’re not in Boston then grab your friends, hook as many ergs together as you can using the RACE VENUE SOFTWARE FROM CONCEPT2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt or a meal, for the winner!

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is the third of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at CrossFit Boston and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.  Each month their will be a different prize.  This month it is a new Renegade Rowing T-Shirt inspired by CrossFit Boston Iron and Grit.

If you have access to more than one erg and can get a group of friends together to compete you can join in on the Renegade Rowing League as well.  Take a picture of everyone racing and then email it and the results to pat@renegaderowing.com.  I’ll post the picture and results of your race and include everyone that competed in the Renegade Rowing League.  All those that compete in the Renegade Rowing League have a shot at the prize for the month if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

No matter what!  Post your 2k results to comments!

Rowing WOD 1/18/13: AMRAP8 − 750m Row, 40 Burpees OTB, Max Thrusters – Post Thrusters and Avg. Split

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Rowing WOD 1/18/13:

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

As Many Reps As Possible in 8 minutes of …

750m Row

40 Burpees Over the Bar

Max Rep Thrusters (135/95 lbs)

Today’s Rowing WOD is an awesome challenge on all fronts.  We did it at CrossFit Boston on Thursday and it is a great Games/Open style WOD.  The time domain is similar to a 2k row and that’s what you can focus on during the 750m.  In terms of rowing in a competition, this is an example of where a good race start comes in handy.  Get off to a quick start and know what you’ll settle to.  The first 500m should be executed exactly like your race plan for the 2k we’ll do on Saturday.  As you come into the last hundred meters you may want to ease off to save your legs and lungs for the burpees and thrusters.

During the burpees each trip over the bar counts as one rep.  Instead of jumping and clapping you just have to hop over the bar.  This slows you down a bit, but allows you to RR Thruster 2keep moving.  Find a consistent rhythm and just blow through them unbroken.

If all goes well you’ll have 2 to 3 minutes to tackle the thrusters.  Scale the wait accordingly and be sure to keep a solid posture with your chest up in the bottom.  Do as many as possible without putting the bar down and then game the rest in sets of 3-5 reps. You’re score is the number of thrusters completed in 8 minutes.  Be ready to finish strong and push it out in the last 15 to 20 seconds just like a 2k.

Post Total Number of Thrusters along with your Average 500m Split to comments.

Rest Day 1/17/13: When is your next 2k test? – 15min Mobility

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Rest Day 1/17/13:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

When is your next 2k test?

CRASH-B’s are officially one month away!  They are otherwise known as the World Indoor Rowing Championships and they’re held at Boston University’s Agganis Arena on February 17th.  There will be hundreds of rowers and crossfitters from around the country and world descending on Boston to try to claim a hammer and a personal best.  Many of these athletes have been training all winter.  Knowing where their current 2k is and how they’ll respond to the pain and glory of competition is key.  That is why they’ll test their 2k probably within the next week.

Here at Renegade Rowing we will be hosting an opportunity for athletes from around Boston to come experience the competition they’ll see at CRASH-Bs.  The final race of this  winter’s Renegade Rowing League will be a 2k from 8am-9am this Saturday, January 19th at CrossFit Boston Iron and Grit.  Anyone wishing to compete and test their 2k can come on by 114 Western Ave and give it a go.  The entry fee is $10 and winners of each event will receive a Renegade Rowing T-Shirt.  To register just shoot Coach Pat an email at Pat@RenegadeRowing.com.

Below is a video of the last Renegade Rowing League.  Take a look and then go take 15 minutes out of your day to focus on mobilizing your ankles, hamstrings, and hips!