Monthly Archives: March 2014

Rowing WOD 3/22/14: 6 x 1:30 On / 1:30 Off for Max Calories – Post Favorite Drag Factor!

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Rowing WOD:

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

CFB getting after some rowing! Renegade Rowing Team Sign Ups and RRL 1k Sign Ups!

6 x 1:30 On / 1:30 Off for Max Calories as Follows:

1. @Damper of 10

2. @D4

3. @D8

4. @D6

5. @D2

6. @D5

  • FOCUS: Efficiency!
  • Post which piece you achieved Max Calories and the corresponding Damper Setting.
  • Then, set the Erg to that damper setting and figure out the Drag Factor.
  • Post your Favorite Drag Factor to comments.

Strength WOD:

7×2 Shoulder Press @87.5%

  • Post Loads to Comments

Conditioning WOD:

AMRAP 7min

15 Calorie Row

10 Toes to Bar

5 Wall Balls (20/14 lbs.)

  • Use the Drag Factor from the Rowing WOD.
  • Practice your transitions for “14.4”.
  • Post Score to Comments

Are you ready for “14.4”?

To be honest, I wasn’t.  I have been dreaming for the last three years that rowing would be included in the Open.  This year I had pretty much given up on that dream.  But now it’s finally here!!!  Rowing has been thrown into an epic chipper and now the world is wondering what Damper they should row on.  Or is it the Drag Factor they should be looking for?

I coached the CFB morning crew through “14.4” on Friday morning and my advice to them was to sit tall, be smooth, and be efficient.  I told every athlete that asked about damper settings to choose their most efficient setting.  No need to get crazy and try something you haven’t done before.  Set the erg to how you’re used to rowing and then row well.

If you don’t know where you’re most efficient, today’s Rowing WOD is a good opportunity to figure that out.  Each piece you’ll have an opportunity to try a different Damper Setting.  After you’ve finished be sure to go back in and determine the Drag Factor associated with your most efficient Damper Setting.  The Drag Factor is what you’re really after so that the feel of the erg will be the same next time you attempt “14.4”.  If you have time and would like to try out your new Drag Factor, give today’s Conditioning WOD a shot.

Focus on clean transitions, go hard, and have some fun!

Post your thoughts on the best Drag Factor for “14.4” to comments!

Strength WOD 3/21/14: 7×2 Back Squat @87.5% – Post Loads

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Rowing WOD:

Mickey getting after Back Squats

Mickey getting after Back Squatsf

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:

3 RFT

30 Double Unders

20 Push Ups

10 Toes to Bar

  • Post time to comments.

Strength WOD:

7×2 Back Squats @87.5%

  • Post Loads to Comments.

Today’s Focus is Strength, so attack those Back Squats!  With our next 2k 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 the Conditioning WOD 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 3/20/14: 10×1:00 On, :45 Off; “Annie” – Post Splits and Time

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Rowing WOD:

Members of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?

Members of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?

10 x 1:00 On, :45 Off

  • Goal Pace!!!
  • Post Goal Split for our next 2k and Results to Comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

  • Post Time to Comments.

Strength WOD:

5, 4, 3, 2, 1 Strict Toes to Bar

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

then,

Max Handstand Hold

  • Post time in handstand to Comments.

Just over one week until our next 2k!  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.

Annie is another fun Benchmark WOD!  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 our next 2k!

Strength WOD 3/19/14: EMOM10 – 3 Power Snatch – Post Loads

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Rowing WOD:

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

The Renegade Rowing League 1k is coming … Join the Renegade Rowing Team to compete!

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:

Coach Pat getting after the Snatch!

Coach Pat getting after the Snatch!

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.

One more day until “14.4” is released!  Keep up the good work!

Rowing WOD 3/18/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

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Rowing WOD:

The Renegade Rowing Cup is ready! Are you? RRL1k

The Renegade Rowing Cup is ready! Are you? RRL1k

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 our next 2k 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 Burpee to 6″ target

1-2-3-4-5 Wall Climb

With our next 2k coming up soon, 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!