Rest Day 2/17/13:
Renegade Rowers at 2012 CRASH-B’s
Happy CRASH-B’s!
Renegade Rowers are heading to Boston University’s Agganis Arena for the World Indoor Rowing Championships today. They’ll each row 2,000m against some of the top rowers in the world. Good luck to all competitors and if you’re stopping by to watch, be sure to keep an eye out for Renegade Rowing!
Rowing WOD 2/16/13:
3 Renegades Prepping for Sunday’s 2k at CRASH-B’s
2k Row
Today’s Rowing WOD is a 2k Row. It’s a test of how much pain and glory you can endure over seven to eight minutes. Grab some friends and get after it. This is the fourth time we’ve tested the 2k this winter. Today you’re rowing in honor of those competing at CRASH-B’s on Sunday. CRASH-B’s is the World Indoor Rowing Championship held at Boston University’s Agganis Arena. Many rowers and crossfitters from across the world are flocking to Boston to see what they’ve got and drop the hammer.
If you’re one of the athletes competing at CRASH-B’s you should do some mobility and a few starts in place of today’s 2k. Rest, hydrate, eat well, and get fired up for Sunday!
Post your 2k results to comments!
Rowing WOD 2/15/13:
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 on Sunday 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!
Rowing WOD 2/13/13:
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 2/12/13:
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.
This Sunday, February 17th, 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. If you’re an athlete from out-of-town and would like to come checkout CrossFit Boston and Renegade Rowing, please swing by for a little mobility session and practice some starts with us on Saturday morning at 8am. Our gym is located at 114 Western Ave in Allston, MA directly across from Harvard Business School. Hope to see you this weekend!
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.
Renegade Rowing 