14: 3×10 Deadlift @70% – Post Loads

Posted on February 16, 2014 by Renegade Rowing

Rowing WOD:

Thor and Terese!

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

Post Split @28 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26 w/ 1′Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

**Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
Post Splits for each 2′ segment @26

Strength WOD:

Nick and Thor all Smiles

3×10 Deadlift @70% of 1RM

Be sure to get a few warmup sets in.
Post Load and Reps to Comments.

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

50 Double Unders (1 attempt unbroken)

All the Renegades!

It has been 6 weeks. We’ve made it through one cycle of the Renegade Rowing Training Plan, members at CrossFit Boston have transformed themselves, and the Renegade Rowing Club has thrown down at the 2014 CRASH-B Indoor World Rowing Championships. How did you do? Did you PR your 2k or change your lifestyle? What can you improve and how will you do better over the next 6 weeks?

Checkout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s yesterday. It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing.

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season. I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

The focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Deadlifts @70% of the 1RM (which we tested last week). If time allows, choose the blocks that will help you improve as an athlete. If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

CRASH-B’s – World Indoor Rowing Championships – Sunday, February 16th, 2014

Posted on February 15, 2014 by Renegade Rowing

Good Luck All Competitors at the 2014 CRASH-B’s!

Yesterday the Boston College Men’s Rowing Team got a chance to throw down their best 2k Row with Renegade Rowing and CrossFit Boston. Today there will be a number of BC Men and Renegade Rowers throwing down at Boston University’s Agannis Arena. It’s been a fun winter of training thus far and I’d like to wish everyone competing the best of luck.

Looking forward to helping as many athletes and rowers as possible reach their goals!

Have Fun and Row Hard!

Rowing WOD 2/15/14: Row 2k – Post Time, Average Split, and Stroke Rating

Posted on February 14, 2014 by Renegade Rowing

Rowing WOD:

The Gentlemen of the Renegade Rowing League tearing it up!

2k Row

Post Results to Comments.

Today’s Rowing WOD is a 2k Row. It’s a test of how much pain and glory you can endure over seven to eight minutes. Grab some friends and get after it. This is the third time we’ve tested the 2k this winter. Today you’re rowing in honor of those competing at CRASH-B’s on Sunday. CRASH-B’s is the World Indoor Rowing Championship held at Boston University’s Agganis Arena. Many rowers and crossfitters from across the world are flocking to Boston to see what they’ve got and drop the hammer.

If you’re one of the athletes competing at CRASH-B’s you should do some mobility and a few starts in place of today’s 2k. Rest, hydrate, eat well, and get fired up for Sunday!

Post your 2k results to comments!

Strength and Conditioning WOD 2/14/14: 7×1 Shoulder Press, AMRAP5 – PC, PU, BJ – Post Loads and Score

Posted on February 13, 2014 by Renegade Rowing

Rowing WOD:

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

2 x 12min w/ 3min Rest

1st:

2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

FOCUS: Rhythm and Ratio
Post Distances to Comments.

Strength WOD:

7×1 Shoulder Press

Post Loads to Comments

Conditioning WOD:

AMRAP 5min

5 Power Cleans (135/95 lbs.)

5 Push Ups

5 Box Jumps (24/20 ins.)

Post Score to Comments

Happy Valentine’s Day! I hope you get a chance to spend time with someone you care about and show them how you feel. I love everyone that has given this thing called Renegade Rowing a shot and I thank you for every day that you do your best to make our world a better place. Now give this workout a shot and crush it!

Are you ready for CRASH-B’s or your closest indoor event? The World Indoor Rowing Championships are this Sunday on February 16th. Use today as a day to mentally prepare and recover. Have fun hitting the Strength and Conditioning WOD and use the Rowing WOD to smooth everything out, breath, and mentally prepare for Sunday. Be sure to mobilize well before and after so that there are no kinks holding you back on race day.

Bring on the weekend!

Rowing WOD 2/13/14: Peak Power and Tabata Starts – Post Max Watts and Fastest Start

Posted on February 12, 2014 by Renegade Rowing

Rowing WOD:

So fast they’re a just a blur on the drive. Renegades crushing the 2k in January.

Peak Power Test

Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

Practice your Starting Sequence each round.
Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Snatch

Ascending to As Heavy As Possible
Post Load to Comments.

Superset:

4×6 Pull Ups

4×6 Dips

Conditioning WOD:

AMRAP7

50 Double Unders

15 Burpees

Post Rounds + Reps to Comments.

The focus of today is Power and Preparation for the 2k Start, so be sure to get in the Rowing and Strength WOD. If time allows, choose the blocks that will help you improve as an athlete. If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest. Start by paddling a couple of strokes to get the fan moving and then go for max watts. It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke. During the 2 minutes of rest paddle lightly or roll out. Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try. At some point you’ll find a drag that you like and gives you the most power. Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

Who’s Ready to test the 2k Saturday or Crush It at CRASH-B’s on Sunday?

Share this:

Share this:

Share this:

Share this:

Share this: