Monthly Archives: January 2014

Rowing WOD 1/7/13: Max Pressure – 10x:30 On/:30 Off – Post Average Split

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Rowing WOD:

Checkout the virtual boats that get projected on the wall at the RRL!

Checkout the virtual boats that get projected on the wall at the RRL!

Max Pressure

10 x :30 On / :30 Off

  • Post overall average split as well as fastest and slowest splits to comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Bear Complex (95/65 lbs.)

1-2-3-4-5 Bar Facing Burpee

  • Post Time and Load to Comments

Strength WOD:

Gymnastics/Core Strength

Tabata Hollow Rocks

8 x :20 On/ :10 Off

  • Post Scales to Comments

Today’s focus is Rowing Power, so be sure to get in a good warmup and go hard for the 10 x :30 On/ :30 Off.  During the On strokes keep the rating under 36s/m and fight to remain smooth and clean as you get after it.  During the Off strokes paddle lightly at a 16-18 stroke rating while focusing on breathing and bringing your heart rate down.  Build the pressure up with about 3 seconds remaining in the rest.

Blocks

The Renegade Rowing Training Plan uses a block system to vary training focus, stimulus, volume, and intensity.  A block is a workout.  Each block can be classified by type and length.  Rowing blocks will be short, medium, or long.  Fitness blocks will be short, medium, or long.  Strength blocks differ slightly from the others in that they will not have a designated length, but rather a designated focus of total, lower, upper body, supplemental, or core strength.  Depending on the focus of the training cycle, the week, and the day the programming will use specific blocks to fulfill our needs.

Individualization

The Renegade Rowing Training Plan can be tailored for you, your schedule, and your ability by adding or subtracting blocks based on what you need work on or what you have time for.  If you need to build endurance be sure to add additional rowing blocks each day that focus on building aerobic capacity like the Pyramid and Castle workout from yesterday.  If you only have a half hour to fit something in then hit the focus for the day, which is posted in the title of the blog.  Today’s focus is the Rowing Block.  If you only have time to fit in two blocks, then hit the focus for the day and either the strength or conditioning blocks based on what you need to improve.

Have fun and post your results and experiences to comments!

 

Strength 1/6/14: 3x10RM Deadlift – Post Load and Reps

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Rowing WOD:

Renegades at the Renegade Rowing League! Who's ready to join them and follow the Renegade Rowing Training Plan?

Renegades at the Renegade Rowing League! Who’s ready to join them and follow the Renegade Rowing Training Plan?

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

  • Post Split @28 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26 w/ 1’Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
  • Post Splits for each 2′ segment @26

Strength WOD:

3x10RM Deadlift

  • 3rd set of 10 is for Max Reps (10+)
  • Post Load and Reps

Conditioning WOD:

5 Rounds For Time

10 Overhead Walking Lunges (45/25 lbs.)

10 Push Ups

Max Effort Double Unders (1 attempt unbroken)

It has begun!  I’m joining in with the rest of CrossFit Boston on a month-long transformation challenge.  We’ve measured our body composition and tested a benchmark workout (which happens to include rowing).  In honor of making changes and being a better version of ourselves, I’ve decided to unroll the Renegade Rowing Training Plan one day at a time.

Over the last two years I’ve mentioned creating Renegade Rowing Standards and a Training Plan for both rowers and athletes interested in becoming rowers.  I still have a lot to learn and there will definitely be adjustments along the way, but I believe I have wrapped my mind around the Sport of Rowing and Constantly Varied, Functional Movement, Performed at High Intensity to the point that the Renegade Rowing Training Plan is ready to be put to the test.

Over the coming months I’ll be posting more than just a RowingWOD to give you everything that you need to be your best self.  I’ll do my best to explain different parts of the training plan as I go and provide video blogs/examples as time allows.  Eventually I will have a .pdf of the Renegade Rowing Training Plan that everyone can take home and enjoy, but for now you’ll have to experience it with me as it gets posted.  That’s right, I’m trying to do everyday of the RRTP right along with you.  Expect to see my results for the day posted to the comment section of each blog post.

Representing at CRASH-B 2013! I can't wait to see our Renegades at CRASH-B 2014!

Representing at CRASH-B 2013! I can’t wait to see our Renegades at CRASH-B 2014!

I’m looking forward to seeing you all crush it in the coming months, especially as we approach the second race of the Renegade Rowing League on January 25th and CRASH-B’s on February 16th.  Get after it now by hitting todays Strength WOD.

The focus of today is Strength, so be sure to get in the Strength WOD of 3x10RM Deadlifts.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Rest Day 1/5/14: Have you registered for the RRL and 2014 CRASH-B’s? – Who’s In?

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Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December!

Renegade Rowing League, January 25th @CFB – Register Here

C.R.A.S.H.-B. Sprints World Indoor Rowing Championships 2014, February 16th – Register Here

If you’re in the Boston Area on January 25th come to CrossFit Boston at 114 Western Ave in Allston, MA at 11am to compete Head to Head CRASH-B Style.  There’s a $15 Entry Fee and prizes for winner’s of all age categories.  There will be Renegade Rowing Decals for competitors and socializing afterwards.

The Renegade Rowing Cup is ready! Are you?

The Renegade Rowing Cup is ready! Are you?

We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.  The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes.  Grab some friends, come on down, and get after it.  This is the second of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February.  Anyone is welcome to come test themselves to see how they stack up.

If you’re interested in competing and bringing your gym, have them go the RRL Page and Register.  All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!

Pat at 2010 CRASH-B Sprints from Coach Pat on Vimeo.

Rowing WOD 1/4/14: 2x2k w/ 5min Rest – Post Goal 500m Split and Experience

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Rowing WOD 1/4/14:

2 x 2k w/ 5min rest

Mike w/ nice Preparation on his first day back from the Holiday

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’re competing at the Renegade Rowing League on January 25th or CRASH-B’s on February 16th I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 1/3/14: Partner 3k Row w/ Max Double Unders – Post Time and Reps

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Rowing WOD 1/3/14:

The Ladies crushing it at the Renegade Rowing League! Sign Up for the next one January 25th!

The Ladies crushing it at the Renegade Rowing League! Sign Up for the next one January 25th!

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we begin 2014 it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good heading into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.  The Undefined Rest function on the C2 Erg is great for this!)

Post your time and max double unders to comments.  Team Names Encouraged!