Category Archives: Fitness

Rowing WOD 12/14: 500m Row; 3Rds 5 Power Cleans, 10 Burpee Broad Jumps; 500m Row – Post Time

Posted on by
5
Renegade Rowing League Resumes Saturday, 12/15 at 8am!

Renegade Rowing League Resumes Saturday, 12/15 at 8am!

Rowing WOD 12/14:

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments.

 

Rest Day 12/13: Mobilize your hips!

Posted on by
Reply

Rest Day 12/13:

Mobilize your hips!

Pidgeon with Banded Hip Distraction!

Pidgeon with Banded Hip Distraction!

In rowing the longer your stroke the more you can move the boat.  There are a couple of different ways to lengthen your stroke: lunge with the torso, lay back further, or compress the hips/legs more.  The first two are not ideal because they promote poor posture, are inefficient, and can lead to injury.  If you can mobilize your hips to get further up the slide, while keeping a strong position to apply power, you can row like a giant.  Almost all of the power in the rowing stroke comes from the legs and hips, so it’s important to take care of them.  While you enjoy a day off today take at least 15 minutes to work through some hip and hamstring mobility.  A couple of good stretches for the mobility we need include the pigeon stretch and lunge stretch.  Add a jump stretch band for joint distraction and you’ve got a recipe for a solid mobility wod.  Checkout MobilityWOD.com for more!

Rowing WOD 12/12: “High Noon” – 12 to 1 of Calories, Box Jumps, and Push Ups – Post Time

Posted on by
2
Anja and Crew getting after the 650's

Anja and Crew getting after the 650’s Yesterday

Rowing WOD 12/12:

“High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!

Rowing WOD 12/7: 5RFT – 20 Cal Row, 15 PU, 10 DB GTO, 5 Split Squat Jumps, Rest 1:30 – Post Time

Posted on by
5
Great job with the focus and finish timing from the Renegade Rowing Club last night!

Great job with the focus and finish timing from the Renegade Rowing Club last night!

Rowing WOD 12/7:

5 Rounds for time…

20 Cal Row
15 Push Ups (hand release)
10 Dumbbell Ground To Overhead 50/35
5 Split Squat Jumps (ea. leg)

Rest 1:30 between rounds

Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance.  Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers.  Be efficient in your movement, keep a constant pace, and keep breathing.

Post your time to comments.

Rowing WOD 12/5: 4 Rounds for Max Reps – 1′ Row, 1′ Left Arm KB Snatch, 1′ Double Unders, 1′ Right Arm KB Snatch, 1′ Rest – Post Total Score

Posted on by
2
Monica getting after the Double Udner

Monica getting after the Double Under

Rowing WOD 12/5:

4 Rounds for Max Reps of …

1min Row for Calories

1min Left Arm Kettle Bell Snatch

1min Double Unders

1min Right Arm Kettle Bell Snatch

1min Rest

Today’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8  Rogue just delivered a ton of new equipment to CrossFit Boston and I can’t wait to start using it!

Post your total score and thoughts to comments!