Monthly Archives: September 2013

Rest Day 9/26/13: Mobilize!

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Rest Day 9/26/13:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

15min of Mobility

Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes.  In the mornings I coach athletes from CrossFit Boston and Boston College Men’s Crew in the gym.  In the afternoon I coach high school athletes from Wayland-Weston Crew.  The biggest thing all three teams need to improve their performance is mobility.  Today is a good day to focus on improving your mobility.  Let’s get after it!

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish?  Tight hips/hamstrings at Bodies Over?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

Rowing WOD 9/25/13: RR Warm-Up, Speed Deadlifts, Ball Slam Metcon, RR Warm-Down – Post Load, Reps, Score, and Splits

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Rowing WOD 9/25/13:

1. 2k Row @5k+7

Deadlifts w/ BC Men's Crew

Deadlifts w/ BC Men’s Crew

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Deadlift @40% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 10min

  • 6 Split Squat Jumps
  • 5 Push Ups
  • 5 Box Jumps (24/20 in.)
  • 5 Ball Slams (20/15 lbs.)

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.

Rowing WOD 9/24/13: 6x3min w/ 2min Rest – Post Splits

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Rowing WOD 9/24/13:

The 2013 RRT in one of the Fall's first Head Races on the Charles!

The 2013 RRT in one of the Fall’s first Head Races on the Charles!

6 x 3min w/ 2:00 Rest

  • 1st/2nd @5k+2 Pace
  • 3rd/4th @5k Pace
  • 5th/6th @5k-2 Pace

We performed this Rowing WOD back in July with a focus on executing our 1k Pace.  Today is a day to dial in your pacing for the 5k Test we have coming up this weekend.   This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test.  Fall Championship Regattas are right around the corner.  Are you ready?

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your race and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your goal split for each piece and the average 500m splits for each piece to comments!

Rowing WOD 9/23/13: Double Pyramids! – Post Distance and Thoughts

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Rowing WOD 9/23/13:

Double Pyramids

The Renegade Rowing Team after their first Race

The Renegade Rowing Team after their first Race

2 x 19min as follows …

  • 4′ @18 s/m, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18

2min Rest

  • 4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20

Competing in the gym or on the water requires rowing efficiency.  Taking a little extra time once a week to focus on rhythm, timing, and overall form will go a long way in performance come game day.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post you’re distance rowed to comments as well as your thoughts on Ratio.

Rest Day 9/22/13: Inspire Someone Today!

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Rest Day 9/22/13:

Inspire Someone Today!

Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals.  Help drive their passion and pursuit of a better self.  Show them what you take pride in and how hard you work for what you believe in.  Find a way to motivate them and do what needs to be done.

Iron Bill and all of the firefighters hurt by that fire down in Houston, this video is for you!