14: What Split would you hold for 3,000m if … ? – Share

Posted on July 23, 2014 by Renegade Rowing

Rest Day:

What Split would you hold for 3,000m if you immediately had to get up and do 300 double unders and a 3 mile run afterward?

The CrossFit Games have begun and this year rowing will be seen on Friday! Competitors will have to row 3k followed by 300 double unders and a 3-mile run. What would your strategy be? Would you go all out and try to grab the early lead? Or would you game it and try to pull ahead on the double unders and running?

Share your game plan and thoughts on the WOD to comments!

Rowing WOD 7/23/14: AMRAP9 − 250m Row, 6 Shoulder to OH – Post Score

Posted on July 22, 2014 by Renegade Rowing

Rowing WOD:

As Many Rounds As Possible in 9 minutes of …

250m Row

6 Shoulder to Overhead (155/105 lbs.)

We performed this Rowing WOD last December and had a blast. Look back at your results and bring your best stuff.

Today’s Rowing WOD is an opportunity to push your 2k pace in a competition and work on your efficiency using the legs. Whenever we go from the shoulder to overhead there are three options, the shoulder press, the push press, and the push jerk. A fourth option would be the split jerk, but the push jerk tends to be faster. For today’s WOD try to hold your 2k split for each 250m piece. As you transition from the erg to the barbell manage your rest and control your heart rate with deep breaths. Your goal should be to go unbroken with a push jerk for all 6 reps. Save your arms for the rowing and focus on speed and power with an aggressive dip-drive-redip using the legs and hips. Catch the bar with locked out arms rather than pressing it the last couple of inches. Your score will be the number of rounds complete plus any additional reps.

Post your score to comments!

Rowing WOD 7/22/14: Max Pressure – 15 x :20 On, :40 Off – Post Fastest, Slowest, Avg Splits

Posted on July 21, 2014 by Renegade Rowing

Rowing WOD:

15 x :20 On, :40 Off

Max Pressure

Elite fitness is all about developing power through high intensity. Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed. Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split. Compare your results to your 500m race plan. Do you last through the first 7, but die soon after? Could you go faster at the start of your 500m? What happens to your focus in the last couple? Use your results to adjust your race plan and goal for our next 500m test which will be happening in two weeks. The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue. Check it out below.

Post your fastest, slowest, and average splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar. Have Fun!

Rowing WOD 7/21/14: 4x10min w/ 1min Rest – Post Distances

Posted on July 20, 2014 by Renegade Rowing

Rowing WOD:

4x10min w/ 1 min Rest

Working the Dock Box!

As Follows:

1. 4min @18 s/m Steady, 1min @20 s/m Pressure, 4min @18 Steady, 1min @20 Pressure

1min Rest

2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure

1min Rest

3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure

1min Rest

4. 4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are? Are you good at long distance pieces or do you lose focus and consistency? Are you strong during 500m pieces but can’t maintain power for anything longer? Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats. Take a look at your performances and accomplishments since the start of the year. What needs work or could use some improvement? Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace. During the Steady State portion try to pull the same 500m Split every stroke. Effort should be such that you can hold a conversation, but you are aware of your breathing. During the Pressure portion ensure the split drops as the stroke rating increases. It should be harder to get out full sentences during the one minute of Pressure.

Post your Distance for each piece and what you plan to focus on in the coming weeks!

Rest Day 7/20/14: What are you doing to stay hydrated this Summer?

Posted on July 19, 2014 by Renegade Rowing

Rest Day:

What are you doing in this heat?

Are you Hydrated?

It’s been ridiculously hot out and if you’re in New England the humidity has been even worse. What are you doing to stay cool and enjoy the weekend? I’m going to hit a BBQ up in NH. I hope you can get to the beach or pool and have fun in this heat. If you haven’t calculated how much you should be drinking on a daily basis to stay hydrated, today is a good day to figure it out. Click on the Hydration link above to read one of Alex Black’s first Nutrition articles for Renegade Rowing.

Have an awesome Sunday and stay cool!

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