Rowing WOD 11/20: 8 x 1min w/ 1min Rest – Post Avg Splits

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Results from the Renegade Rowing League last Saturday!

Rowing WOD 11/20:

8 x 1min w/ 1min Rest As Follows

1′ @24 (2k+5)

1′ @26 (2k+3)

1′ @28 (2k+1)

1′ @30 (2k)

1′ Start and Settle to 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace and then sprint last 30sec (like race)

Last week we focused on suspension.  As you warmup today try to feel connected to the footboards and remain weightless on your seat throughout the drive.  Be sure to keep the force horizontal and don’t do any more work than you have to.  For the first half of today’s Rowing WOD you should really emphasize and feel the connection to the erg through your feet.  Feel nice smooth suspension every stroke.

In the Renegade Rowing Club we’ll be working on the proper way to release the pressure you create by suspending.  We’ll be doing the feet out drill, rear of erg elevated drill, and $100 bill test.  The goal is to suspend and push through the heel/full foot and then just as you finish the stroke keep the balls of your feet attached to the footboards.  We don’t want to rely on the straps to pull us back up.  Our finish should be powerful but in control.  One cue is to point the toes as you finish the stroke.  Also ensure that when you finish the hips aren’t tucking under.  Stay on your sit-bones and transfer the weight to the front of your seat as you swing into the recovery.  I know this is a lot to think about, so don’t get to caught up in it.  Just be smooth and stay connected to the footboards through the bottoms of your feet.

Post your average splits from each piece to comments!

Checkout the Renegade Rowing League below!  Winner’s of a sculling lesson on the water will be announced tomorrow.

Rowing WOD 11/19: 2 x 15min w/ 5min Rest – Post Distance

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Props to NSCF Rowing Club for hitting the 2k on Saturday!

Rowing WOD 11/19:

2 x 15′ w/ 5′ Rest

  • 5′ @ 18

  • 5′ @ 20

  • 5′ @ 22

Saturday we kicked off the Renegade Rowing League by crushing a 2k.  Results are in and are in the process of being formatted and posted online.  Many thanks to those who participated and I look forward to seeing everyone’s progress when the second 2k of the RRL takes place in December.  The rowing club from North Shore CrossFit rowed a 2k from their box on Saturday and hopefully we’ll get them to come join us in Boston for an even bigger event in December.

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.

Post your distance rowed each piece!

Rest Day 11/18: What do you like to do for active recovery?

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Renegade Rowing Club getting after some 500’s

Rest Day 11/18:

What do you like to do for active recovery?

As we get going with more intervals, higher intensity training, and higher volume in general, it is important to recover.  Every now and then you should be taking a day completely off where you enjoy the time you normally would be training.  Go read a book or have a coffee with a friend.  However, most recovery days should involve some sort of active recovery.  If you have some weaknesses in your posture or need to improve flexibility then yoga may be a good activity.  Other active recovery ideas include going for a walk/hike, riding the bike, and most important of all, working on mobility.

Today, take some time to get in that active recovery.  Grab a friend and go enjoy the day!

Rowing WOD 11/17: Renegade Rowing League – 2k Row – CRASH-B Style – Post Time

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Testing out the Renegade Rowing League at CFB!

Rowing WOD 11/17:

Renegade Rowing League

2k Row CRASH-B Style

*If you’re in the Boston area come to CrossFit Boston at 8am and compete head to head CRASH-B Style.  Winner’s get the pride of knowing they can drop the hammer on game day as well as a sculling lesson on the water with Coach Pat.

**If you’re not in Boston then grab your friends, hook as many ergs together as you can using the Race Venue Software from Concept2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt, for the winner!

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 will be the first of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at CrossFit Boston and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.  Each month their will be a different prize.  This month it is a sculling lesson on the water with Coach Pat, an opportunity to take your indoor rowing skills outdoors to the Charles River.

If you have access to more than one erg and can get a group of friends together to compete you can join in on the Renegade Rowing League as well.  Take a picture of everyone racing and then email it and the results to pat@renegaderowing.com.  I’ll post the picture and results of your race and include everyone that competed in the Renegade Rowing League.  All those that compete in the Renegade Rowing League have a shot at the prize for the month if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

No matter what!  Post your 2k results to comments!

Rowing WOD 11/16: Partner WOD – 4RFT – 1. 500m Row 2. Shuttle Sprint, 20 Jump Squats – Post Time

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Grab your training partner and get after it!

Rowing WOD 11/16:

Partner WOD

4 Rounds For Time

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*Partner 1 starts with a 500m row

**Partner 2 starts with a shuttle sprint and 20 jump squats

***Whoever finishes first gets rest before having to switch stations

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod 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 a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A 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 and Team Name to comments!

Checkout the Renegade Rowing League Setup!  The RRL starts Saturday at CrossFit Boston!