Rest Day 11/25:If you want to be your best you’ll need others to push you and help you be your best in training. Checkout how the Renegade Rowing Club pushes and supports each other even in their warmup. Surround yourself with good people and the possibilities are endless.
Share your team to comments even if it’s a solid training partner. They’re priceless!
Rowing Feet Out! Well done staying connected to the footboards through the finish!
Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished. The goal is to be smooth an efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough. When rowing feet out try to suspend all the way through the drive. Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish. The idea is to focus on pointing the toes just as you draw the arms to the body. If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.
In today’s workout dial in that suspension each piece and be consistent with your pressure. You should aim to keep your split to the prescribed pace +/-1 spilt second. In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece. If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank. When things get tough always focus on your breathing and being consistent with your effort on each stroke. Smooth is fast!
Post your average split for each piece to comments!
Here are a couple of videos from the drills we covered last Tuesday with the rear of the erg elevated and rowing feet out.
Rowing WOD 11/23:Hopefully you got up and did something fun and active yesterday while you enjoyed all the food. During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts. Today’s Rowing WOD may not involve the erg, but it’s fun to do with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Post Time to comments!
I hope you have a great Thanksgiving and get a chance to eat some good food with friends and family. Below is a great post from Alex Black of Wicked Good Nutrition on how to enjoy yourself and stay healthy this holiday season!
Image c/o funnycutestuff.com
Thanksgiving marks the first feast of the many you’ll eventually have during a typical holiday season. While Thanksgiving is a time to eat good food, celebrate family and cultural traditions, and enjoy being around loved ones, it can be those things without completely derailing the diet you’ve been crushing lately. Because, the holidays don’t have to be a 6 week hiatus from all healthy habits. Here are a few tips to help you stay on track AND enjoy delicious, tasty foods this holiday season.
Chest to the deck!
Do you have what it takes to step up to the plate and execute when it counts? Sport provides us an opportunity to compete and test ourselves and others. By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy. Push them.
And Get Up!
Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym. All you need is two ergs. On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time). Then the first athlete to get to 300m on the erg wins. If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins. If no one takes it by 800m the competition is a draw and both athletes get off. Otherwise the winner stays on to challenge the next athlete in line. Repeat as long as time allows or until there are no challengers left.
Post your “King Of The Erg” and the best Average 500m Split of the day to comments.
****** And The Winner Is! ********
Last Saturday athletes from both CrossFit Boston and North Shore CrossFit pulled their first 2k of the winter season and took part in the Renegade Rowing League. The league will consist of a 2k every month leading up to CRASH-B’s. The results of last Saturday can be found below. The fastest competitors in each event won a Sculling Lesson on the Water with Coach Pat. Think you have what it takes? Then get ready for the second race of the Renegade Rowing League to be held on Saturday, December 15th at 8am. Email Coach Pat at pat@renegaderowing.com if you’re interested in having your gym join the fun.
Congrats to all competitors!
Renegade Rowing 