Category Archives: Strength

Rowing WOD 10/14/15: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

1. 2k Row @5k+7

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. Perform in Teams of 4 – Split Up Work As You See Fit

  • 50 Slam Balls (20/15 lbs.)
  • 100 Partner Squat Med Ball Throws (20/14 lbs.)
  • 100 Ring Rows

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The sumo deadlift high pulls are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  They performed this last week in preparation for the Head of the Charles this weekend.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your scores to comments.

Rowing WOD 10/12/15: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!

Shuttle Run Pyramid  (30 Minute Cap)

1,250m Row – 6 shuttles       

1,000m Row – 4 shuttles      

750m Row – 3 shuttles         

500m Row – 2 shuttles       

250m Row – 1 shuttle

The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team.  Today’s workout is a shuttle run pyramid 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 the noted number of shuttle/wind sprints.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  One 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 or Levels Completed to comments.

Rowing WOD Demo with Renegade Rowing (From a few years ago! Back when this adventure began!)

Rowing WOD 10/9/15: 6RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time and Splits

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BC Men's Crew getting after some Wall Balls earlier this season

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!

Rowing WOD 10/7/15: RR Warmup, EMOM10 7DL@50%, AMRAP8, RR Warmdown – Post Load, Score, and Splits

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Coxswains getting after it!

1. 2k Row @5k+6

2. 1 Mile Run (easy pace);

3. EMOM10 – 7 Deadlift @50% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • 7 Deadlifts
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 8min

Fight to keep that chest up w/ active shoulders!

  • 5 OH Squats w/ PVC
  • 10 KB Swings
  • 5 Push Ups
  • 10 Oh Lunges w/ PVC

5. 1 Mile Run (easy pace)

6. 2k Row @5k+6

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.

Drive through the heels to activate the glutes!

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.    If you can do this on the water, do it!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

BC OH LungePost your load for the Deadlift, score for the metcon, and splits held for the rowing and running.

Rowing WOD 10/2/15: Row2k, 15 Bench Press, Row1k, 10 Bench, Row500m, 5 Bench – Post Time and Splits

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Rowing WOD:

Renegade Rowing Team after launching for the Rumble on the River

Complete for time …

2k Row, 15 Bench Press (135/95 lbs.)

1k Row, 10 Bench Press (185/125 lbs.)

500m Row, 5 Bench Press (225/155 lbs.)

Last weekend we re-tested our 5k.  If you didn’t get a chance to fit it in, try to do so this week.  At the end of October, as the Fall Head Race Season draws to a close on the water, we will perform a testing week to hit various distances and lifts.  This will let us know where we’re at for the year and what to start working towards this winter.  Keep fitting in mobility wherever you can and training hard.  It will pay off!

Today’s Rowing WOD comes from CrossFit Boston.  We performed this during regular classes in the gym and I just had to give you all a shot at it.  A good goal would be to complete this in under 20 minutes.  Scale the Bench Press accordingly and be safe if you don’t have a spotter.  Focus on keeping a big chest with shoulders pinched and pinned to the bench.  Make the Bench a full body lift by engaging and using everything to perform each rep.  Crush that bar in your hands and break it in half as you perform the lift. The sweet spot you should touch on the bench is the same sweet spot you’re looking to touch with the handle every time you finish the stroke, the sternum for men or bottom of the sports bra for ladies.

We’ve done this rowing sequence before.  Look back to see what you got for each piece in your workout log.  Remember there is work to be done in between, so you may need to adjust your goal splits a little.  Try to shoot for a pace of 2k+3 for the 2k, 2k pace for the 1k, and whatever you have left for the 500m.  Focus on breathing in the 2k, using the legs in the 1k, and being smooth with a higher stroke rate during the 500m.

A pace of 2k+3 can be figured out as follows.  If you would normally row a 2k in 8:00, your average split /500m would be 2:00.  So a pace of 2k+3 for the first part of this workout would be 2:03.  Hope this helps!

Have fun and get after it!

Post your time, loads, and splits to comments!