Category Archives: Fitness

Conditioning WOD 1/15/14: ReTest – 250m Row, “Helen”, 250m Row – Post Time and Splits

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Rowing WOD:

Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December! Register for January’s Event Here.

10′ Erg Warmup: Start w/ Reverse Pic Drill and Pic Drill

3×20 Starts – 1/2 stroke, 3/4 stroke, full stroke (Half Speed, Half Pressure)

Conditioning WOD:

Complete for Time…

1. Buy In: 250m Row

2. “Helen” – 3 Rounds

  • 400m Run
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

3. Cash Out: 250m Row

  • Go faster than last week!
  • Post Time and Splits to Comments.

Strength WOD:

20 GHD Sit Ups then,

Superset

1a. 7×4 Dips

1b. 7×4 Pull Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish 250m, but be smooth and efficient through “Helen”.  Focus on breathing and consistent pace.  If you execute consistency through all three rounds you get to empty the tanks on a 250m sprint just like the finish of a 2k.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

This week is a competition week in the Renegade Rowing Training Plan.  Today is your opportunity to compete against yourself and everyone else on your team to improve your performance from last week.  Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 250m piece.

Rowing WOD 1/11/14: 6×2:00 w/ 1:30 Rest – Post Best Split

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Rowing WOD:

The women getting after there 2k at the Renegade Rowing League - next race is January 25th!

The women getting after their 2k at the Renegade Rowing League – next race is January 25th!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

  • Post Best Average Split and Stroke Rating to Comments

Strength WOD:

3x10RM Shoulder Press

  • 3rd set of 10 is for Max Reps (10+)
  • Post Load and Reps

Conditioning WOD:

6 RFT

1 Wall Climb

50m Bear Crawl

5 Front Squats (115/75 lbs)

50 Double Unders

  • Post Time to Comments

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 25th at 11am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Rowing WOD 1/10/14: EMOM20 – Row 40sec @2k+7 – Post Distance and Avg Split

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Rowing WOD:

Nick going long and stroke at the RRL! Who's coming January 25th?

Nick going long and strong at the RRL! Who’s coming January 25th?

Every Minute On the Minute for 20min

Row :40 On @2k+7 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @24 s/m

Minutes 5-8 @26 s/m

Minutes 9-12 @28 s/m

Minutes 13-16 @26 s/m

Minutes 17-18 @24 s/m

Minutes 19-20 @22 s/m

  • Post Distance and Average Split to Comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Snatch (95/65 lbs.)

1-2-3-4-5 Lateral Burpees Over the Bar

  • Post Time and Load to Comments

Strength WOD:

EMOM10

3 Power Cleans

  • Should Be Touch and Go
  • Work Up To Something Challenging
  • Post Load to Comments

Todays focus is the Rowing WOD.  The goal of the workout is to control both stroke rating and pressure.  When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio.  When the stroke rating comes up it should be easier because you can achieve your split with the stroke rating and not pushing as hard, less ratio.  Get focused and push it out.  The end will be very challenging, so be ready!

In the Olympic Lifting movements today be sure to practice perfect form in order to translate that power and speed to our rowing stroke.

Have fun and let us know how you do!

Conditioning WOD 1/8/14: 250m Row, “Helen”, 250m Row – Post Time and Splits

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Rowing WOD:

The guys getting cheered on by fans at the RRL! Who's getting ready for January 25th?

The guys getting cheered on by fans at the RRL! Who’s getting ready for January 25th?

10′ Erg Warmup

3×20 Strokes (10 w/ Pause @1/2 Slide, 10 Building to Race Pace)

Conditioning WOD:

Complete for Time…

1. Buy In: 250m Row

2. “Helen” – 3 Rounds

  • 400m Run
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

3. Cash Out: 250m Row

Strength WOD:

Superset

1a. 6×4 Dips

1b. 6×10 Sit Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish 250m, but be smooth and efficient through “Helen”.  Focus on breathing and consistent pace.  If you execute consistency through all three rounds you get to empty the tanks on a 250m sprint just like the finish of a 2k.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 250m piece.

 

Rowing WOD 1/3/14: Partner 3k Row w/ Max Double Unders – Post Time and Reps

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Rowing WOD 1/3/14:

The Ladies crushing it at the Renegade Rowing League! Sign Up for the next one January 25th!

The Ladies crushing it at the Renegade Rowing League! Sign Up for the next one January 25th!

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we begin 2014 it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good heading into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.  The Undefined Rest function on the C2 Erg is great for this!)

Post your time and max double unders to comments.  Team Names Encouraged!