Category Archives: Fitness

Rowing WOD 2/12/16: 4RFT – 300m Row, 20 Double Unders – Post Time

Posted on by
Reply

Rowing WOD:RRC Get Some!

4 Rounds For Time …

300m Row (Execute 2k Race Plan)

20 Double Unders

Today’s Rowing WOD is all about moving well, feeling confident in your race plan, and executing.  If you’re testing your 2k with us tomorrow or at CRASH-B’s in three weeks you’ll want to row each piece like it’s part of your race plan.  Focus on breathing, consistent pressure, and executing your splits.  For the double under’s try to find a rhythm and flow.

Ideally you want to walk away from this WOD knowing you’re ready to crush your race plan this weekend.  Get after it and have some fun!

Post time to comments!

Rest Day 2/11/16: Rest Day – Mobilize and try some Apple-Fig Butter!

Posted on by
Reply

Rest Day:

Renegade Rowing Tanks are in!

Renegade Rowing Tanks are in!

With CRASH-B’s coming up in a few weeks, it is important to check on your body.  How are you feeling?  What’s tight?  What’s bugging you?  Take 15 minutes to mobilize, get loose, and feel good.

Also, if you’re looking for a good pre workout boost of energy checkout this great post from Alex Black of Wicked Good Nutrition.

Simple Apple & Fig Butter

photo-2One question I get asked a lot is, “what should I eat before a workout?”. I’ve talked about the nutrients you need and a few pre-workout meal ideas in a blog post back in November, but to sum it up, you need carbohydrates and protein from low-fat, low fiber foods. Overall, it’s just important that you eat something, and this tends to be hard for people who exercise early in the morning or run a tight schedule. If you need a quick burst of energy before a workout, try this simple and easy apple fig butter. I got the inspiration from the PaleOMG website, but wanted to make a version with no added sugar and fewer ingredients. Try 2-4 spoonfuls for a quick source of fuel before your next workout.

…Checkout the recipe here…

Rowing WOD 2/10/16: 3RFT – 500m Row, 15 Pull Ups, 15 DB GTO – Post Time

Posted on by
Reply

Rowing WOD:

RRC crushing 250's in preparation for CRASH-B's

RRC crushing 250’s in preparation for CRASH-B’s

3 Rounds for time…

500m Row
15 Pull ups
15 Dumbbell Ground to Overhead (45/30 lb.)

Today’s Rowing WOD is all about intensity and efficiency.  On all three movements if you can figure out how to move through the hips with explosive and consistent power then you’ll dominate.  The minute you start to tense those arms and break the elbows early you’ll be finished.  Use this WOD as an opportunity to put to use the explosive hip extension you’ve been training.  Focus on form, but when you’ve found a consistent rhythm bring that intensity to the next level and push it out!  Intensity is defined as power and is how we get results.  Get after it!

Post Time to comments!

Rowing WOD 2/9/16: 8x250m w/ 45sec Rest – Post Splits

Posted on by
Reply

Rowing WOD:

The Ladies getting after it at the Renegade Rowing League!

The Ladies getting after it at the Renegade Rowing League!

8 x 250m w/ 45 seconds Rest

The Open is a month away and it is time to start thinking about your game plan for certain WODs.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

In three weeks, we will be testing our 2k at the World Indoor Rowing Championships otherwise known as CRASH-B’s.  If you’re in the Boston Area come cheer on all the rowers at Boston University’s Agganis Arena.

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row every piece just as you would during your 2k this weekend.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues you practiced in yesterday’s Rowing WOD to be positive and attack!  You want to be in control of your 2k, embrace the pain, and enjoy the glory.  It all starts here.  Final preparation.  Do it!

Post your Splits and Thoughts to comments.

Rowing WOD 2/8/16: 3 x 7min Steady – Race Focus – Post 2k Goal and Focus

Posted on by
Reply

Rowing WOD:

3 x 7min Steady State w/ 2min Rest

Renegade Rowers at 2012 CRASH-B's

Renegade Rowers at 2012 CRASH-B’s

  • Race Focus and Visualization
  • 1st piece – @2k+10
  • 2nd piece – @2k+7
  • 3rd piece – @2k+5

It’s the final countdown!  Three weeks until CRASH-Bs!  Today is a chance to practice your mental game.  Each piece should be rowed at a comfortable pace where you could hold a conversation of short sentences with someone.  I’ve suggested a pace scheme that should allow for that while giving you an opportunity to review your 2k race plan.  Each minute focus on the thoughts you’ll be using during the race.  One minute might be breathing.  Another minute might be split and stroke rating.  Another minute might be the rhythm of legs down, quick hands.  If your mind starts to wander bring your attention back to that one mental cue, technique fix, and/or feeling.

On race day your body will be ready.  You’ll be strong enough physically to reach your goals.  The thing that will allow you to execute and crush it is your mental game.  If you believe in your race plan, think positive, and commit to being mentally tough you can do anything.  Before starting today’s workout be sure to write down the mental cues, thoughts, and feelings you plan to use on race day.  Then execute them at the approximate time in the piece you expect to need them in the race.

Post your 2k Goal for CRASH-B’s and your main focus to comments!