Category Archives: Strength

Rowing and Conditioning WOD 3/20/14: 10×1:00 On, :45 Off; “Annie” – Post Splits and Time

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Rowing WOD:

Members of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?

Members of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?

10 x 1:00 On, :45 Off

  • Goal Pace!!!
  • Post Goal Split for our next 2k and Results to Comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

  • Post Time to Comments.

Strength WOD:

5, 4, 3, 2, 1 Strict Toes to Bar

1, 2, 3, 4, 5 GHD Sit Ups

then,

Max Handstand Hold

  • Post time in handstand to Comments.

Just over one week until our next 2k!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  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.

Next weekend we will be testing our 2k at CRASH-B’s, the World Indoor Rowing Championships.  If you’re in Boston swing on by and say hi.  If not, crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute 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 Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Annie is another fun Benchmark WOD!  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Hit these next few days hard and then be ready to cruise into our next 2k!

Strength WOD 3/19/14: EMOM10 – 3 Power Snatch – Post Loads

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Rowing WOD:

Some Renegades attacking the 2k at the Renegade Rowing League last month.

The Renegade Rowing League 1k is coming … Join the Renegade Rowing Team to compete!

3 Rounds (60 strokes per round)

20 Strokes – Rear of Erg Elevated on 45# Plate

  • Focus: Be prepared for the catch by controlling the recovery and feeling the weight come on to your feet.

20 Strokes – Rowing Feet Out

  • Focus: Stay connected to the footboards and on top of your sit bones through the finish by pointing the toes and pulling the handle all the way to the body, vs. pulling your body to the handle.

20 Strokes – Row Feet Strapped in and Build to Full Pressure

  • Focus: Keep the control gained in the first drill and the connection to the foot boards from the second drill.  Build to Full Pressure over 10 strokes and hold strong for 10 strokes.
  • Post Average Split for the last 20 strokes of each round to comments.

Strength WOD:

Coach Pat getting after the Snatch!

Coach Pat getting after the Snatch!

EMOM10

3 Power Snatch

  • As Heavy As Possible without losing Speed Through The Middle.
  • Post Loads to Comments.

Superset:

6×5 Pull Ups

6×5 Dips

Conditioning WOD:

4 RFT

10 Overhead Squats (95/65 lbs.)

10 Push Ups

250m Row

Today’s Rowing WOD is an opportunity to use rowing as a warmup and practice the skills of control and connection.  The Strength WOD is an opportunity to build power and speed on the drive and then transfer those skills to your rowing stroke in the Conditioning WOD.

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat and erg.  Push hard in the metcon and get that heart rate and breathing up.

One more day until “14.4” is released!  Keep up the good work!

Rowing WOD 3/18/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

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Rowing WOD:

The Renegade Rowing Cup is ready! Are you? RRL1k

The Renegade Rowing Cup is ready! Are you? RRL1k

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

  • Post your 2k Race Plan for our next 2k and your splits to comments.

Conditioning WOD:

Complete for time …

12-9-6

Power Clean (135/95 lbs.)

Pistol

  • Post Time to Comments.

Strength WOD:

Superset:

5-4-3-2-1 Burpee to 6″ target

1-2-3-4-5 Wall Climb

With our next 2k coming up soon, this is a great opportunity to focus on a few tactical aspects of the 2k and finalize our race plan for the big day.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

If you choose to do the conditioning and strength today be sure to work in plenty of mobility, especially for those pistols.  Try Barbell Smashing the quads and calves to get through that pistol easier.

Have fun and get after it!

Strength WOD 3/17/14: 7×2 Deadlifts @87.5% – Post Loads

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Check out the Renegade Rowing Workshop being held at Mt. Strength CF in Winchester, MA this Saturday!

Rowing WOD:

Happy St. Patrick's Day from Thor, Terese, and myself! Renegade Rowing Team Sign Ups!

Happy St. Patrick’s Day from Thor, Terese, and myself! Renegade Rowing Team Sign Ups!

15′ PYR30 (Pyramid @30s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26**, 24)

  • Post Split @30 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26**, 24, 26**, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR30
  • Post Splits for each 2′ segment @26

Strength WOD:

7×2 Deadlift @87.5%

  • Post Loads to Comments

Conditioning WOD:

“The Jumping Leprechaun”

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

50 Double Unders (If broken add 10 Burpees before next round)

  • Post time to comments.

I hope you all enjoyed your St. Patrick’s Day weekend and you’re ready to celebrate the official day today by wearing something green and working hard!  This is one of the last big weeks of training before we start to focus in and dial some things back before our next 2k.  The focus of today is Strength, so be sure to get in the Strength WOD of 7×2 Deadlifts.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Happy St. Patrick’s Day!

Rowing and Conditioning WOD 3/15/14: 10x:40 On/:20 Off, Re-Test “Nancy in a Boat” – Post Splits and Time

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Renegade Rowing Workshop is next weekend at Mt. Strength CrossFit in Winchester, MA!  Click Here to Sign Up!

Rowing WOD:

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

10 x :40 On, :20 Off (Race Pace)

  • Post Goal Split for Next 2k and Results to Comments.

Conditioning WOD:

“Nancy in a Boat”

5 Rounds For Time

500m Row

15 Overhead Squats (95/65 lbs.)

  • Post Time and Average Split to Comments.

Strength WOD:

6×3 Shoulder Press @82.5%

  • Post Loads to Comments.

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 10 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.  Focus on your breathing and form.

The first two pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last two pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 10 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Our next 2k is about two weeks away!  Really dial in your game plan and attack each piece.  This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race.  Focus on consistency and make every single stroke count.

When you attack Nancy in a Boat pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the Overhead Squats at full intensity.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  Try to improve your “Nancy in a Boat” time from last week!