Monthly Archives: October 2015

Rest Day 10/16/15: Where do you row? In a Gym? On the Water? With a Rowing Club?

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Rest Day:

Where do you row? In a Gym? On the Water? With a Rowing Club?

Rowing as a sport has been exploding over the last couple of years. I’d love to hear from everyone. Where do you row? I’ve been in touch with many followers of the Renegade Rowing WOD as well as gym owners who have started their own rowing clubs. If I can help you take rowing to the next level please let me know.

It’s been said that Rowing Is Passion!

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles. Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for. Seeing all of you improve and find passion in rowing is what it’s all about. Feel free to share this video and article with your friends and look us up when you’re in Boston.

Throw Back Thursday: Renegade Rowing Interview via Boston.com

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Rowing WOD 10/14/15: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

1. 2k Row @5k+7

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. Perform in Teams of 4 – Split Up Work As You See Fit

  • 50 Slam Balls (20/15 lbs.)
  • 100 Partner Squat Med Ball Throws (20/14 lbs.)
  • 100 Ring Rows

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The sumo deadlift high pulls are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  They performed this last week in preparation for the Head of the Charles this weekend.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your scores to comments.

Rowing WOD 10/13/15: 10x1min Race Pace w/ 45sec Rest – Post Avg Split

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Rowing WOD:

Head of the Charles is this weekend! Get Excited!

10 x 1min Race Pace

w/ 45sec Rest

  • Row Each Minute As Follows:
  • :30 @32 s/m
  • (then Ratio Shift)
  • :30 @30 s/m (Hold Same Split)

We’ve been working on ratio and shifting up and down the stroke ratings.  Today’s Rowing WOD is all about putting that ratio shift to work in a race situation.  Whether you’re on the water or on the erg the ability to ratio shift will allow you to breathe a split-second longer and under stroke your opponents.  Essentially you’ll become more efficient and be able to store up a bit of extra energy/focus to walk through someone later in the race.  Keep in mind this is at race pace and will be tough to maintain as you fatigue, so stay sharp and mentally strong.  Focus on squeezing with the legs and having quick hands out of the finish.  When you shift from a 32 to a 30, push a little more with the legs, have quick hands, then lengthen out the slide on the recovery.  Take a good breath and settle right to the 30 stroke rating.  The goal should be to maintain the same split through the whole minute.

Post your average split for the workout to comments.

Rowing WOD 10/12/15: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!

Shuttle Run Pyramid  (30 Minute Cap)

1,250m Row – 6 shuttles       

1,000m Row – 4 shuttles      

750m Row – 3 shuttles         

500m Row – 2 shuttles       

250m Row – 1 shuttle

The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team.  Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time or Levels Completed to comments.

Rowing WOD Demo with Renegade Rowing (From a few years ago! Back when this adventure began!)