Renegade Rowing League 1! and a Challenge if you’re game!

The Ladies of the Renegade Rowing League getting after it ilast year

The Ladies of the Renegade Rowing League getting after it last year.

Ok Renegades!  Today is the day we’ve all been waiting for.  Time to test our 2k!  If you’re lucky enough to be in the Boston Area please come by CrossFit Boston to test your 2k at the first race of the Renegade Rowing League this Winter.  We’ll be warming up at 8am and all heats should be finished by 9am.  Everyone is welcome to join in the glory!

After you test your 2k, decide how you feel.  While we’re testing today it is still a training weekend.  If you’re up for the challenge and you can still think and breathe, then finish the rest of the Rowing WOD.  If 3min is to short of rest for how you’re feeling then stretch it out to 5min or 7min.  Let us know how you do with everything in the comments!

Good Luck and Have Fun!

Rowing WOD 11/22/14:CFRowing Trainer Course

2k Row

3min Rest

1k Row (@2k-3)

3min Rest

500m Row (@2k-5)

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward, rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD will give you an idea of where you might need to focus your training in the coming months.  At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs.  These three times will also come in handy if you’re joining the Renegade Rowing Club and training for the Renegade Rowing League and CRASH-B’s!  Sign Up for the December 21st Renegade Rowing League here.

Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…

Why is Rowing Fun?

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2 thoughts on “Renegade Rowing League 1! and a Challenge if you’re game!

  1. Very disappointing – could not hold any split times – no aroebic capacity: 7:51.7 AVG 1:57.9 @ 28 s/m
    1:53.3. @. 30
    1:57.3. @ 30
    1:59.5. @. 27
    2:01.7 @. 26
    Felt like a rube trying his first 2K. Now is not an appropriate time to answer why I like rowing.

    • Well at least we’ve gotten that out of the way and know what to work on. I think firming up your technique and training your aerobic capacity and anaerobic threshold will be key in the coming months. Getting used to racing at a 30-32 will be key as well. Now we know what it feels like and we can mentally prepare and be tougher in the next one.

      Keep at it Ward!

      On Sunday, November 23, 2014, Renegade Rowing wrote:

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