Category Archives: Fitness

Rowing WOD 11/22/13: Partner WOD – 4RFT – 500m Row, Shuttle Sprint/Jump Squats – Post Team Name and Time to Comments

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Rowing WOD 11/22/13:

The Original Renegade Rowing Training Partners getting after it!

The Original Renegade Rowing Training Partners getting after it!

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 from last year!  The RRL starts December 21st at CrossFit Boston.  Register here if you’d like to compete!  If you’re interested in training for the RRL checkout the Renegade Rowing Club!

Rowing WOD 11/20/13: 5RFT – 300m Row, 15 Push Press – Post Time and Splits

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Rowing WOD 11/20/13:

Renegades attacking their 2k Pace last year!

Renegades attacking their 2k Pace last year!

5 Rounds For Time

300m Row (@2k Pace)

15 Push Press (95/65 lbs.)

Today’s Rowing WOD is all about maintaining consistent pressure and efficiency of movement.  We did a similar WOD at the gym a couple of weeks ago and I’ve been meaning to work it in to the programming.  A good goal is to try to hold a 2k split for each row.  So if your current 2k takes 8:00, your split would be 2:00 /500m.  If you can hold your 2k split consistently or perhaps even go faster as the rounds go on you’ll be doing well.  Do your best to hold onto the barbell and go unbroken for the Push Press.  Be aggressive with your hips to assist/save your shoulders as much as possible.  Breathe, Push, and Have Fun!  This one is a great challenge!

Post your time and average splits for each row to comments!

Top 10 Reasons Erging is Better Than Training Outside in the Winter (even when it still sucks)

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If you’re a runner or an athlete looking for good cross training options this winter checkout what one runner sent me even though she hates erging.  This was submitted by Alex Black of Wicked Good Nutrition … aka the Renegade Dietitian!  Share your thoughts!

Top 10 Reasons Erging is Better Than Training Outside in the Winter (even when it still sucks)

Three Renegades1. It’s cold outside. Today it was “feels like 16” in Boston. Running or rowing outdoors in that sucks.

2. Rowing is good for building power and strength in your legs, but is lower impact than running. Come row indoors and give those bones and joints a break.

3. Your nose won’t get as runny indoors.

4. It’s a bit tricky to row on the water when the water is ice. Unless you can put wheels on your boat. If you do, you should patent that.

5. You can’t slip and crack your spine on black ice when you’re rowing inside!

6. Rowing can help build strength and stability in your knees, just in time to prepare you for a good winter of skiing/boarding.

7. If you get too hot rowing in a heated gym, you can use the fan on your neighbor’s erg to cool off.

8. Forgot your shoes at home? No problem, you can row barefoot!

9. Rowing burns lots of calories in a short time. That means more sleep for you!

10. Rowing is good for the abs (seriously). If you do it right, you might just close out the winter with a 6-pack. Who doesn’t want a 6-pack?

If you’re interested in rowing this winter then you should join the Renegade Rowing Club.  We row together at 6:30pm at CrossFit Boston every Monday night starting December 2nd.  We’ll get you a training partner and before you know it you’ll be crushing life.  Email me, pat@renegaderowing.com, if you’re interested in joining us!

Rowing WOD 11/15/13: “It’s all about the …” – 5RFT – 250m Row, 10 Goblet Squats – Post Time

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Rowing WOD 11/15/13:

Break Parallel and Explode Up Through The Heels!

Break Parallel and Explode Up Through The Heels!

“It’s all about the …”

5 Rounds For Time

250m Row (@2k-2)

10 Goblet Squats to the Erg (25/15 lbs.)

Whether you want to win the Renegade Rowing Cup for your Box, take home the hammer from the CRASH-Bs, conquer the games, or just live a healthier life, you will need to be able to powerfully extend your hips.  In rowing specifically, we need to be able to turn on our glutes and hamstrings quickly in order to pick up the boat or flywheel before they die.  Getting our motor neurons to fire quickly in order to drive through the heels is the name of the game.  In today’s Rowing WOD use the erg seat, or the erg rail if the seat is to high, for goblet squats.  Focus on getting to the same depth every time, kissing the erg, and then exploding through the heels.  The weight is light, so focus on good foundational movement and generating speed with the legs and hips.  Cycle through the squats with good form as fast as possible.  If you think you have what it takes to go heavier, say 45/35 lbs., make sure you maintain the same explosive speed on the drive of the Goblet Squat that you have at lighter weight.  During the 250m pieces you can practice your 2k start and then fight to consistently hold a 500m Split that is 2 seconds faster than your current 2k average split.

Post your time and average splits to comments!  Also, would you wear a RR shirt that said that … “It’s all about the …”, strategically placed of course.  Let us know!

Rowing WOD 11/13/13: “Row For It!” 3RFT – 750m Row, 15 Deadlifts – Post Time and Load

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Rowing WOD 11/13/13:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 750m Row.

Post your time to comments and share your mental cues!