Monthly Archives: December 2013

Rest Day 12/22/13: Congrats Competitors! Did you PR?

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The Renegade Rowing Cup is ready! Are you?

The Renegade Rowing Cup is ready! Are you?

Congratulations to all those that came out to compete at the Renegade Rowing League yesterday!  We had a total of 20 competitors from Juniors to Veterans throwdown for a glorious 6 to 8 minutes.  Checkout the results and the videos below.  Congrats to Alan who was the fastest male with a time of 6:45.4 and Erin who was the fastest female with a time of 7:27.2.  If you’d like to join them in chasing glory, register for the second race of the Renegade Rowing League on January 25th.

Renegade Rowing League Results 12-21-13

Rowing WOD 12/21/13: Row 2k! – Post Results

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Rowing WOD 12/21/13:

Get After It!

2k Row

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 our first test of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Rowing WOD 12/20/13: 500m Row; 3Rds – 5 Power Clean, 10 Burpee Broad Jumps; 500m Row – Post Time and Splits

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Rowing WOD 12/20/13:

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who's ready for tomorrow?

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments along with your average split for each 500m.

Rest Day 12/19/13: What does your warmup entail? – Share!

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RR Decal for Competitors at Renegade Rowing League!

RR Decal for Competitors at Renegade Rowing League!

Performing an appropriate warmup for the workout that is set out each day can make or break a performance.  Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club.  It’s a good 10min warmup to focus on control, connection, and recovering to strength.  Checkout how slow the Renegade Rowing Club approaches the catch in the beginning.  Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.

Please share what you do for a warmup when rowing is involved in the workout.  What is your focus?

Renegade Rowing Club Warmup:

1min – 1/2 Legs Only

1min – Full Legs Only

1min – Legs and Body Only

1min – Full Stroke

1min – Pause @1/2 Slide Every Stroke

5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off

Rowing WOD 12/18/13: “High Noon” – 12-1 of Row, BJ, and PU – Post Time

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Rowing WOD 12/18/13:

The Renegade Rowing Cup is ready! Are you? Register for Saturday's race here!

The Renegade Rowing Cup is ready! Are you? Register for Saturday’s race here!

“High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!