Yesterday the new Renegade Rowing Class Schedule and Renegade Rowing Pricing was released. It will kick in this March. Today I wanted to share some more info on the classes themselves. Below you will find a brief description of each class. While they may help paint you a picture of what to expect, the only way to know what a class involves is to experience. Keep an eye on the landing page for the sign up form and get excited for March!
|This is the original Renegade Rowing Class. It’s where it all began. The goal is to improve your Rowing, Fitness, and Strength. We clean up your Rowing Technique in the warmup. We work on improving mobility and increasing flexibility. Then we throwdown in a strength wod (workout of the day) and a conditioning wod that brings together the best of Rowing and Strength Training.|
|This class is meant to kick your ass in 45 minutes. Expect to be moving and sweating from start to finish. We’ll put you through various levels of High Intensity Interval Training using Rowing, Bodyweight Movements, and Functional Movements. Anyone can jump in and get a solid workout as long as they’re ready to move, sweat, and have some fun doing it. Get fired up for 45 minutes of awesome that will keep you coming back for more!|
|RR Running and Endurance|
|We don’t want you to just be a rower, we want you to be an athlete and to succeed at life! The Renegade Running and Endurance Class will help you do both. We’ll work running skills and drills into a team style warmup and then either hit the beautiful banks of the Charles River for a group run or the Harvard Track for sprints and interval training. Don’t be surprised if you end up meeting a new training partner or end up dragging your friends along to give it a shot once a week. Our running class gets addicting and it’s a great way to network. Just imagine if you met one new athletic friend in Boston every Friday morning, Boom! Great start to the weekend.|
|RR Sculling/ Indoor Rowing|
|This class is all about taking it to the water and reaching your goals through teamwork. When the Charles River is full of ice, we’ll use the Concept2 Ergometer as a tool to not only improve our fitness, but learn the intricacies and discipline it takes to row on the water. Indoors we’ll row together as if in a boat and take turns leading and following. Everyone will get a chance to make calls and test their knowledge of the sport while also getting in a kick ass workout. When the ice finally does melt and it’s warm enough to get on the water, we’ll be sculling in quads and singles at the Community Rowing Inc. (CRI) – Harry Parker Boathouse in Brighton, MA. Stop wondering what it would be like to fly across the mirrored surface of the Charles River and come do it. Seriously, it’s an experience like none other!|
|RR Stadium/Social WOD|
|The best part of training with Renegade Rowing is that you get to do it with a great community of healthy, athletic, like-minded people who want nothing but the best for each other. Every Monday on the blog we’ll announce some version of a Stadium Run or a Social Workout where everyone can come throwdown together and push each other. The best part about these workouts is they are free if you bring a friend who’s never been! Spread the word and let’s Get Awesome together!
Also, afterwards we’ll all go grab a bite to eat or meet up and do some other fun activity around Boston!
10 x 250m w/ 1:30 Rest
- Execute Race Plan
- Post Splits to Comments
CRASH-B’s are on Sunday and now is the time to commit to your game plan for the 2k. 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.
Today’s focus is Tactical Rowing. Focus on executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 1:30 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.