Monthly Archives: January 2015

Rowing and Strength WOD 1/20/15: 10 x 250m w/ :45r and 5×5 Deadlift – Post Splits and Loads

Posted on by
2

Rowing WOD:

Does your race plan involve you're Warm Up?

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

CRASH-B’s and the Open are right around the corner and now is the time to start thinking about your game plan for the 2k and for certain WODs.  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.

This Saturday, January 24th, we will be testing our 2k again at the Renegade Rowing League.  If you’re in the Boston Area you’re invited to come and visit CrossFit Boston and compete in the Renegade Rowing League.  It will take place from 8am – 9am.  In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.

Today’s focus is Rowing and Strength.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m 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 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

RRTP 1/19/15 and S&C WOD 1/19/15: 3/4 Little Cindy – Post Score

Posted on by
4
Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!

Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!

Sorry this is getting out a bit late tonight Renegades!  I just got home from my first Olympic Lifting Meet and it was Epic!  I PR’ed my Clean and Jerk and had a blast.  Here is the training plan for the week.  Take a look, get fired up, and let’s keep getting after it!

RRTP 1-19-15

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

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

Conditioning WOD:

3/4 Little Cindy

AMRAP15

3 Pull Ups

6 Push Ups

9 Air Squats

  • Post Rounds and Reps to Comments.

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill. Once you’re warm take it over to the platform and dial in your Back Squat.  When you’re ready, attack this version of Cindy.  During 3/4 Little Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.

Start the week off right and get after it!

Rowing WOD 1/17/15: 4 x 2:00 w/ :30 Rest – Post Splits

Posted on by
2

Rowing WOD:

Renegade Rowing Workshop - Saturday, March 22nd - 1:00-3:00 pm @Mountain Strength CF - Register Here!

4 x 2:00 w/ :30 Rest

  • 2k Race Pace
  • Execute Race Plan – Look at Tuesday’s Rowing WOD to adjust your plan and pick the right splits.
  • Post Average Splits to Comments.

Today’s Rowing WOD is all about executing your race plan and sticking to your splits.  For the first piece come out fast with a good start and then 7 to 10 quick strokes.  Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k.   For the second and third pieces paddle into them and hold strong at your ideal race pace.  Imagine they are the second and third 500m of the race.  During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down.  For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line.  Have positive mental cues ready for all 4 pieces just like during the race.  There is no room for negativity or “I can’t…” phrases.  They won’t help you.  Just sit up, breath, push the legs down, swing, have quick hands, and attack.  Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record.  Get hungry and get after it!

Post your average 500m splits for each piece to comments.

Rowing WOD 1/16/15: 3x15min w/ 4min Rest – Post Distances

Posted on by
3

Rowing WOD:

Tryout for the Renegade Rowing Team this Friday!

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Video Review: How can Tadhg help you? – Post your video/thoughts for feedback!

Posted on by
Reply

How’s it going Renegades?  Today we’re taking a look at Tadhg mid wod.  This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon.  I’ll be posting regular video reviews about once a week, usually on Thursdays.  If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in  the comments.  If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Tuesday morning at 6am and Wednesday evening at 6pm.  Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group.  Don’t forget to register for the next Renegade Rowing League on January 24th!