Category Archives: Fitness

Rowing WOD 8/7/13: AMRAP25min – Row, GtO, Push Ups – Post Rounds + Reps

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Rowing WOD 8/7/13:

As Many Rounds As Possible in 25min of…Renegade Rowing League December

Round 1

  • 250m Row
  • 5 Ground to Overhead (135/95 lbs.)
  • 5 Push Ups

*Every Round double the distance and add 5 reps to each movement

Round 2

  • 500m Row
  • 10 GtO
  • 10 Push Ups

Round 3 

  • 1k Row
  • 15 GtO
  • 15 Push Ups

Round 4

  • 2k Row
  • 20 GtO
  • 20 Push Ups

etc…

Today’s Rowing WOD is an opportunity to practice mental toughness and pacing.  When you feel fresh in the beginning try to remain efficient and don’t blow up.  The goal is to keep an even pace all the way through.  Try to pick one split and hold it for each erg piece.  Also have a game plan for the clean and jerks and push ups.  Try to touch and go unbroken, but know exactly how many you’ll do before taking a short break.  Manage your rest and keep moving.  When things start to get tough and painful through the middle focus on form and have a couple of positive thoughts ready to go.  Stay focused on making each rep clean and staying in the moment.

Row well and work hard.

Post your score, rounds + reps, to comments.

Rowing WOD 8/2/13: 4RFT – 15 Burpees, 150m Row – Post Time and Splits

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Burpees and RowingRowing WOD 8/2/13:

4 Rounds For Time

15 Burpees

150m Row

Tomorrow we re-test our 500m.  Are you ready?  Do you have a game plan?  What will your focus and split be for every 10 strokes?  Will you complete it in 50 strokes or will the rating be higher and require 60 strokes?  A few things to think about as you mentally prepare for tomorrow.

Today’s Rowing WOD is an opportunity to prepare for your finishing sprint tomorrow.  The burpees will start to gas you and push you to stay mentally strong as you fight for those last 15 to 20 strokes.  See if you can build up to your sprint pace in the first 50m and then attack the last 100m as if you were in a race or a test.  When you transition to the burpees work on the quick release and rolling right to the floor without standing up.

Fire it Up!  Weekend here we come!

Post time and splits to comments.

Rowing WOD 7/31/13: 2RFT – 800m Row, 60 DU, 40 KB Snatch, 20 Box Jump – Post Time and Avg. Splits

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Rowing WOD 7/31/13:

Active Shoulder at the Top!

Active Shoulder at the Top!

2 Rounds For Time …

800m Row (@1k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.)

Why do we train?  Why do we compete?  …  Fun!

What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!

Load the hips!

Load the hips!

Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan.  I’d like you to challenge a training partner to this workout if at all possible.  Talk to them about your 1k pace and how you are going to execute it on this workout.  Get comfortable consistently pulling your 1k split under pressure.  Be mentally strong and stay positive on every stroke and every rep.  Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders.  During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear.  Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist.  Dumbbell Snatches can be substituted for the KB Snatch if needed.

Post your time and average 500m splits for the 800’s to comments!

Rest Day 7/28/13: Can you imagine a Games Event on the Water? – Share

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Rest Day 7/28/13:

Renegades Racing on the water!

Renegades Racing on the water!

Can you imagine a Games Event on the Water?

Wouldn’t it be epic to watch the “2007” Games WOD from last night with a 1,000m row on the water instead of the erg?  I don’t know if it’ll ever happen, but I hope I’m there if it does.   Let us know how you think they should incorporate rowing on the water into the Games!

The Renegade Rowing Team kicking off a great first week on the water!

The Renegade Rowing Team kicking off a great first week on the water!

The Renegade Rowing Team kicked off their first week of practice last week and had a blast on the Charles River.  We learned how to carry boats, set boats, and row barges.  This week we’ll be in the 8+ learning our race warmup drills and rowing by 6’s.  

Keep an eye on the website and blog for video blog updates as we go through the season.  I hope to start holding Renegade Rowing Classes at Community Rowing in September where we do workouts like “2007” on the water.  Can’t wait to share the fun with you all!

Post your thoughts about a Games Event on the water!

Rowing WOD 7/26/13: 7 x :45 Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

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Rowing WOD 7/26/13:

Stick that landing with elbows up!

Stick that landing with elbows up!

Max Effort

7 x :45 Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Be sure to warmup on the erg and platform before attempting this max effort workout.

Perform a 45 second row all out and then during the two-minute rest attempt a heavy clean and jerk.  Focus on a strong core and keeping your hips connected to your hands.

Post your splits and loads for each movement.