Category Archives: Strength

Rowing WOD 1/20/16: 2RFT – 1k Row, 20 Ball Slams, 30 Air Squats – Post Time

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Rowing WOD:

Mike and Mike attacking the 2k at the RRL

Mike and Mike attacking the 2k at the RRL

2 Rounds For Time:

1k Row

20 Ball Slams (20/10 lbs)

30 Air Squats

As we dial everything in during these last few weeks of training for CRASH-B’s we’re looking to build confidence and really attack each workout.  The intervals we’ll see in the coming weeks will be shorter with a focus on intensity to give us the crisp execution and control we’ll need come race day.  That being said we need to keep a handle on maintaining form and efficiency over longer distances and time domains.  The Rowing WODs that couple other functional movements will involve longer rowing pieces and time domains like today.  This will allow us to be mentally prepared to push through the pain and glory of that 7-8 minute 2k.

In today’s Rowing WOD have a plan for each 1k.  If you can execute a good race start and hold your 2k race plan through the first piece you’ll be set up to crush this workout.  Be sure to achieve full range of motion on the ball slams and air squats.  Get the ball as high RR Ball Slam1above your head as possible before slamming it to the ground.  Catch it on the bounce and cycle through them continuously for the fastest time.  Going into the second 1k accept the fact that your shoulders and legs maybe on fire.  Pick a split that you can consistently hold through the first 500m and then bring it down after that.

Post your time to comments along with how you executed your race plan for each 1k.

Rowing WOD 1/15/16: AMRAP8 − 750m Row, 40 Burpees OTB, Max Thrusters –s Post Thrusters and Avg. Split

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Rowing WOD:

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

As Many Reps As Possible in 8 minutes of …

750m Row

40 Burpees Over the Bar

Max Rep Thrusters (135/95 lbs)

Today’s Rowing WOD is an awesome challenge on all fronts.  .  The time domain is similar to a 2k row and that’s what you can focus on during the 750m.  In terms of rowing in a competition, this is an example of where a good race start comes in handy.  Get off to a quick start and know what you’ll settle to.  The first 500m should be executed exactly like your race plan for the 2k we’ll do on Saturday.  As you come into the last hundred meters you may want to ease off to save your legs and lungs for the burpees and thrusters.

During the burpees each trip over the bar counts as one rep.  Instead of jumping and clapping you just have to hop over the bar.  This slows you down a bit, but allows you to RR Thruster 2keep moving.  Find a consistent rhythm and just blow through them unbroken.

If all goes well you’ll have 2 to 3 minutes to tackle the thrusters.  Scale the weight accordingly and be sure to keep a solid posture with your chest up in the bottom.  Do as many as possible without putting the bar down and then game the rest in sets of 3-5 reps. You’re score is the number of thrusters completed in 8 minutes.  Be ready to finish strong and push it out in the last 15 to 20 seconds just like a 2k.

Post Total Number of Thrusters along with your Average 500m Split to comments.

Rest Day 1/14/16: When is your next 2k test? – 15min Mobility

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Rest Day:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

When is your next 2k test?

CRASH-B’s are almost one month away!  They are otherwise known as the World Indoor Rowing Championships and they’re held at Boston University’s Agganis Arena on February 28th.  There will be hundreds of rowers and crossfitters from around the country and world descending on Boston to try to claim a hammer and a personal best.  Many of these athletes have been training all winter.  Knowing where their current 2k is and how they’ll respond to the pain and glory of competition is key.  That is why they’ll test their 2k probably within the next week.

Here at Renegade Rowing we will be hosting an opportunity for athletes from around Boston to come experience the competition they’ll see at CRASH-Bs.  The second race of this  winter’s Renegade Rowing League will be a 2k from 8am-9am this Saturday, January 16th at Our Crew Fitness.  Anyone wishing to compete and test their 2k can come on by 100 Holton Ave and give it a go.  The entry fee is $15.  Register here.

Below is a video of the Renegade Rowing League.  Take a look and then go take 15 minutes out of your day to focus on mobilizing your ankles, hamstrings, and hips!

Rowing WOD 1/13/16: For Time – 21-15-9 Calories, Power Cleans, Push Ups – Post Time

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Rowing WOD:

For Time …

21-15-9

Row for Calories

Checkout everyone's preparation for the catch!

Checkout everyone’s preparation for the catch!  They’re ready to suspend!

Power Clean (95/65 lbs)

Push Up

Rowing requires power and endurance.  Today’s Rowing WOD is focused on that power.  Keep a solid core and really stand up off of those footboards.  Try to feel like you’re suspending yourself weightless just above the seat without losing contact.

Post your time to comments.

Rowing WOD 1/12/16: 10 x 250m w/ 45sec Rest – Post Splits

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Rowing WOD:

Does your race plan involve you're Warm Up?

Does your race plan involve you’re Warm Up?

10 x 250m w/ 45 seconds Rest

Our next 2k race is this weekend at the Renegade Rowing League #2.  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 Saturday, January 16th, we will be testing our 2k again.  If you’re in the Boston Area you’re invited to come and visit Our Crew Fitness and compete in the Renegade Rowing League.  It will take place from 8 am – 9am.  In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.

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 the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

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.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place