Category Archives: Strength

Rest Day 8/10/14: What is Renegade Rowing? – Check it out!

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Rest Day:

What is Renegade Rowing?

This is a video highlighting everything that I’ve done with Renegade Rowing thus far and describing what Renegade Rowing is today.  There has been a daily blog from day one providing you with a Rowing Workout of the Day and a few thoughts to focus on while you attack it.  Many people from around the country and the world have jumped on board and given the Rowing WOD a shot as part of their regular training routine.  Thank you to everyone out there who has posted their results, commented with their experience, and given me great feedback.  I look forward to pushing you every single day and I love to hear your results.  Keep up the great work!

Calling all Renegades or potential Renegades in the Boston Area!  This video is for you.  If you’d like to row faster, than you need to schedule a consultation with me and start pushing to reach your goals.  Click here to set up your consultation now!

Rowing WOD 8/9/14: CF Rowing Total – Post Score

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Rowing WOD:

CF Rowing TotalRR UVM Men Alumni HOCR 2012

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The last time we performed the CF Rowing Total was in March and I wrote the following post.  I wanted to see where everyone is at before testing our 5k next week.  The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.

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National Erg Standards

Many countries post national standards that athletes need to hit in order to tryout for the national team.  Below I’ve linked to the standards posted online by US Rowing and Rowing Canada.  In the coming month I hope to define Renegade Rowing standards for athletes looking to be competitive in both Rowing and CrossFit.  A good starting place is for athletes to see how they compare to elite rowers.  It’s a goal of mine to find a group of athletes that can train regularly on the water and in the gym without having to rely on hours and hours of steady state.  Would you like to help me?  How far off are you on the 1 minute test, 2k, and 6k?  Feel free to share your thoughts on the subject and what you’d like me to include in the Renegade Rowing Standards.

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Today’s Rowing WOD

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.

Heavy DeadliftThe stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.

Renegade Rowing Team Pushing Their Boundaries!

How much Strength and Power do you have?  Your score for the CF Rowing Total will be
Max Average Watts + CF Total Score.

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rowing WOD 8/8/14: 6RFT – 500m Row, 20 Push Ups – Post Time and Splits

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Rowing WOD:

RRT Getting after their first Rowing WOD on the Water earlier this year!

RRT Getting after their first Rowing WOD on the Water earlier this year!

6 Rounds for Time (20min Cap)

500m Row

20 Push Ups

As we begin training for the fall season it’s important to work in some longer pieces to build up our endurance and prepare ourselves for head races.  Head Races are anywhere from 4k – 6k in distance and take around 15 minutes or more to complete.  They are run like time trials with one boat starting at a time.  Mental toughness is key to keep intensity up and push hard enough to catch the boat in front of you.

In today’s Rowing WOD you’ll need mental toughness to keep pushing through the middle rounds.  Imagine there’s a crew just ahead of you.  Chasing them down is the only option.

Pick one split you can hold all the way through each piece.  If possible try to negative split each round.  On the push ups get full range of motion and scale as necessary.  You can scale by elevating your hands, giving yourself a target, or decreasing the volume to 15 or 10 per round.

If you’re looking to spice things up and have some more fun try this on the water.  I’ve done this workout in a single off of the docks at Community Rowing.  It was pretty epic.  Can’t wait to have a group of Renegades doing workouts like this on the water with me.  If you’re interested let me know!

Post time and splits to comments!

Rowing WOD 8/6/14: AMRAP25min – Row, GtO, Push Ups – Post Rounds + Reps

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Rowing WOD:

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 8/1/14: 4RFT – 15 Burpees, 150m Row – Post Time and Splits

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Rowing WOD:

Chest to the deck!

Chest to the deck!

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.