Rest Day 6/16/13:
The Man!
Happy Father’s Day!!!
I hope everyone can get out and enjoy the day with their Dad! If possible, take him out rowing or show him how to erg. Or perhaps just let him relax and enjoy the day. Anyways, give him a hug and do something fun!
Love You Dad!
Rowing WOD 6/15/13:
Funny Pic at the CFRowing Trainer Course last weekend!
1,500m Row @1k+2
In two weeks we will be testing our 1k again. Today and next Saturday will provide an opportunity to work on pulling consistent splits close to our 1k goal over longer time domains. Today’s goal should be to have a solid sprint start and then settle to a pace that is 2 split seconds slower than the pace you would like to hold for you 1k test. Get in a good warmup and really execute. There is only one piece today, so in the last 250m be sure to sprint all out and leave nothing in the tank.
Have a great weekend!
Post your time and average split to comments.
Rowing WOD 6/14/13:
Final WOD on Saturday at the CFRowing Trainer Course!
“CFRowing WOD”
Complete for Time …
1,000m Row, 10 Thrusters (95/65 lbs.), 10 Pull Ups, 10 Push Ups
800m Row, 8 Thrusters, 8 Pull Ups, 8 Push Ups
600m Row, 6 Thrusters, 6 Pull Ups, 6 Push Ups
400m Row, 4 Thrusters, 4 Pull Ups, 4 Push Ups
200m Row, 2 Thrusters, 2 Pull Ups, 2 Push Ups
Last Saturday we got to attack this WOD after a whole day of rowing at the CrossFit Rowing Trainer Course. It was estimated that we rowed around 20k throughout the day. For those that attended the course at CrossFit Boston, you know how much learning to row efficiently pays off in Rowing WODs like this. Shane Farmer, Head CrossFit Rowing Coach, completed this in around 15 minutes. Grab a friend, show them how to row efficiently, put a 25 minute time cap on the clock, and get after it.
Post your time to comments and consider taking a CrossFit Rowing Trainer Course in your area!
Renegade Rowing Team getting their point to start the Rumble on the River
Rest Day 6/13/13:
Do you have what it takes to Race?
Have you ever seen an eight racing at top speed? Are you interested in experiencing that for yourself? Can you follow? Can you push yourself? Can you push others? Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?
Then you should tryout for the Renegade Rowing Team.
We’ll be training twice a week starting mid July and racing in September. More details are on their way. Checkout the video below to see what you could be doing with your summer…
Comment if you’re ready! Tryouts in July!
The Man that makes Renegade Rowing Possible! Here’s to you Neal!
Rowing WOD 6/12/13:
3 Rounds for time…
500m Row (@1k to 2k Pace)
10 Shoulder to overhead (155/105 lbs.)
15 Hollow Rocks
20 Ball Slams (20/10 lbs.)
Today’s Rowing WOD is an opportunity to work on moving through your hips and developing core to extremity power. After rowing 500m you’ll be slightly gassed, so be efficient and move the barbell with your legs and hips. The most efficient way to perform shoulder to overhead with this type of weight is a push jerk or split jerk.
The jerk allows you to jump the weight up with the legs and catch it strong with locked out arms and active shoulders. Be ready to get under it so you don’t have to press it out overhead.
In rowing, posture is an important skill that must be learned and developed. Exercises like bird dogs, curl ups, and planks will develop core stability for those long sessions in the boat. Along with core stability, we need to be able to engage the whole core while in motion and transfer force from head to toe in a powerful manner. Today’s Rowing WOD delivers that not only through rowing 500m, but with hollow rocks and ball slams. On the hollow rocks everything should be tight and connected. If a coach were to push down on your feet your hands would move up the same
amount. For the ball slams get the ball as high above your head as possible and then put your whole body into slamming it to the floor. Be sure to catch the ball on the bounce by getting low and following it to the floor.
Report your time and average 500m splits to comments. Have some fun and get after it!
Renegade Rowing 