Monthly Archives: February 2014

Rowing WOD 2/8/14: 6x650m w/ 1:45 Rest – Post Splits

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Rowing WOD:

Renegade Rowing League Competitors throwing down in the 2k!

Renegade Rowing League Competitors throwing down in the 2k!

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Strength WOD:

7×2 Shoulder Press

  • Post Loads to Comments

Conditioning WOD:

AMRAP 7min

7 Push Press (95/65 lbs.)

7 Deadlift (95/65 lbs.)

7 Burpees Over The Bar

  • Post Score to Comments

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are only one week away on February 16th.  You’ll definitely want a game plan going in. This is a Rowing WOD we did in December and today is a chance to test your training and see if you’re ready to go.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from December try to improve upon them and finish stronger on the last couple of pieces.  Next week we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

Strength WOD 2/7/14: 7×2 Back Squat – Post Loads

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Rowing WOD:

Smooth Is Fast! These Renegades are ready for CRASH-B's!

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

6 x 20 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • 5 strokes @race split and 28-32 s/m
  • Post the number of strokes it took to settle to comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Situps

  • Post time to comments.

Strength WOD:

7×2 Back Squats

  • Post Loads to Comments.

Today’s Focus is Strength, so attack those Back Squats!  With CRASH-B’s coming up you also want to make sure your start and settle are dialed in, so use the Rowing WOD as a good warmup for the Back Squats.  Try to settle immediately on the next stroke after your high 7.  In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first.  If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive.  If you have time give “Annie” a shot and try to go unbroken, it’s an awesome challenge.

Have Fun and Fire It Up! It’s Friday!

Rowing and Conditioning WOD 2/6/14: 10×1:00 On/ :45 Off; “Fran” – Post Splits and Time

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Rowing WOD:

The RRC hitting a solid warmup before practice this week.

The RRC hitting a solid warmup before practice this week.

10 x 1:00 On, :45 Off

  • Goal Pace!!!
  • Post Goal Split for CRASH-B’s and Results to Comments.

Conditioning WOD:

“Fran”

21-15-9

Thrusters (95/75 lbs)

Pull Ups

  • Post Time to Comments.

Strength WOD:

5, 4, 3, 2, 1 Strict Knees To Elbows

1, 2, 3, 4, 5 GHD Sit Ups

then,

Max Handstand Hold

  • Post time in handstand to Comments.

Just over one week until CRASH-B’s!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Next weekend we will be testing our 2k at CRASH-B’s, the World Indoor Rowing Championships.  If you’re in Boston swing on by and say hi.  If not, crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Fran is a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Hit these next few days hard and then be ready to cruise into CRASH-B’s!

Strength WOD 2/5/14: EMOM10 – 3 Power Snatch – Post Loads

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Rowing WOD:

Some Renegades attacking the 2k at the Renegade Rowing League last month.

Some Renegades attacking the 2k at the Renegade Rowing League last month.

3 Rounds (60 strokes per round)

20 Strokes – Rear of Erg Elevated on 45# Plate

  • Focus: Be prepared for the catch by controlling the recovery and feeling the weight come on to your feet.

20 Strokes – Rowing Feet Out

  • Focus: Stay connected to the footboards and on top of your sit bones through the finish by pointing the toes and pulling the handle all the way to the body, vs. pulling your body to the handle.

20 Strokes – Row Feet Strapped in and Build to Full Pressure

  • Focus: Keep the control gained in the first drill and the connection to the foot boards from the second drill.  Build to Full Pressure over 10 strokes and hold strong for 10 strokes.
  • Post Average Split for the last 20 strokes of each round to comments.

Strength WOD:

EMOM10

3 Power Snatch

  • As Heavy As Possible without losing Speed Through The Middle.
  • Post Loads to Comments.

Superset:

6×5 Pull Ups

6×5 Dips

Conditioning WOD:

4 RFT

10 Overhead Squats (95/65 lbs.)

10 Push Ups

250m Row

Today’s Rowing WOD is an opportunity to use rowing as a warmup and practice the skills of control and connection.  The Strength WOD is an opportunity to build power and speed on the drive and then transfer those skills to your rowing stroke in the Conditioning WOD.

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat and erg.  Push hard in the metcon and get that heart rate and breathing up.

Coach Pat Snatch 13.1Here’s a picture of me finally getting “13.1” done last night after a hectic week last week.  I was able to power snatch 26 reps at 135 lbs. for a 3 rep improvement over last years score.  It feels good to be training again and I’m excited to keep pushing you guys.

Keep up the good work!

Rowing WOD 2/4/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

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Rowing WOD:

Nick, winner of the Renegade Rowing Cup this winter, and his coach Mike.

Nick, winner of the Renegade Rowing Cup this Winter, and his coach Mike.

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

  • Post your 2k Race Plan for CRASH-Bs and your splits to comments.

Conditioning WOD:

Complete for time …

12-9-6

Power Clean (135/95 lbs.)

Pistol

  • Post Time to Comments.

Strength WOD:

Superset:

5-4-3-2-1 Barbell Roll Out

1-2-3-4-5 Wall Climb

With both of the Renegade Rowing League 2k’s in the bag and CRASH-B’s upon us, this is a great opportunity to focus on a few tactical aspects of the 2k and finalize our race plan for the big day.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

If you choose to do the conditioning and strength today be sure to work in plenty of mobility, especially for those pistols.  Try Barbell Smashing the quads and calves to get through that pistol easier.

Have fun and get after it!