Category Archives: Strength

Rest Day 3/9/14: Who wants to Row, Run, WOD, Run, Row? – Check the RRL1k!

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Rowing on the Water! Can't wait for the ice to melt!

Rowing on the Water! Can’t wait for the ice to melt!

Want to Row, Run, Race a 1k on the Concept2, Run, and Row again?

Renegade Rowing is going to kick off the Summer Masters Rowing season by hosting a Renegade Rowing League 1k Race at CrossFit Boston.  Masters crews from across the Northeast are invited to join us for a friendly event that involves Rowing 2k on the water from Community Rowing Inc., Running a mile to CrossFit Boston, Competing to PR your 1k on the Concept2 Ergometer, Running a mile back to the Charles River, and Rowing 2k back to CRI.  If you’d like to join us please sign up here and Coach Pat will get you all of the details!  The date of the 2014 RRL 1k is Saturday, May 31st.

Do you have what it takes?

It will look something like this …

Rowing WOD 3/8/14: Row 2k! – Post Results

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Rowing WOD:CFB 1k

2k Row

  • Post Results to Comments.

Strength WOD:

5×5 Shoulder Press @80%

  • Post Load to Comments.

Conditioning WOD:CFB 1k Row

5RFT – 15min Cap

200m Run

20 DB Walking Lunges (45/25 lbs.)

5 Wall Climbs

  • Post Score to Comments.

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 our first test post CRASH-B’s and will give us an idea of how our training is progressing and what pacing we should use in future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Rowing WOD 3/7/14: Peak Power Test and Tabata Starts – Post Max Watts and Best Split

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Rowing WOD:

Thor's Ready for the Renegade Rowing League! Are you?

Thor’s Ready for the Renegade Rowing League 1k this Summer! Are you?

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Cleans

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Conditioning WOD:

AMRAP4

5 Push Press (95/65 lbs.)

10 Box Jumps (24/20 in.)

  • Post Rounds + Reps to Comments.

The focus of today is Power, so be sure to get in the Rowing and Strength WOD.  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!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

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

Who’s Ready to test the 2k tomorrow?

RR Team and RRL1K Announcement! and Strength WOD 3/6/14: 5×5 Back Squat @80% – Post Loads

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Checkout the Renegade Rowing Team and Renegade Rowing League 1k!

Checkout the Renegade Rowing Team and Renegade Rowing League 1k!

Want to race on the water this Summer?  Consider joining the 2014 Renegade Rowing Team – Check it out and Sign Up Here!

Want to get inspired and commit to training for the Summer Rowing Season? Consider the 2014 Renegade Rowing League 1k – Check it out and Sign Up Here!

Rowing WOD:

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

4′ Rest

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

  • Post Splits to comments @26 and @20 for both pyramids

Strength WOD:

5 x 5 Back Squat @80%

  • Post Loads to Comments.

Conditioning WOD:

4 RFT

400m Run

20 Wall Balls (20/14 lbs.)

10 Push Ups

  • If it’s to cold outside to run then sub a 500m row.
  • If you don’t have space for wall balls then sub DB Thrusters.
  • Post time to comments.

Today’s focus is strength.  Use the pyramids in the Rowing WOD for a good warmup and skill session to dial in ratio and control.  Then get in a couple of warmup sets and whatever mobility you need before attacking the Back Squats.  Keep your chest up, lock your breath in, and spread the floor.  Drive through those heels as you fight through the hole.  Put all of your focus and effort into your working sets to get the most out of today.  If you’ve got the time give the Conditioning WOD a shot and empty the tanks.

One more day until we find out what’s in store for “14.2”!  Make sure you’re mobilizing and recovering well.

Have fun and go hard!

Conditioning WOD 3/5/14: “Nancy in a Boat” – 5RFT – 500m Row, 15 OHS – Post Time

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Rowing WOD:

BC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!

BC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!

“The Castle”

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio
  • Post Distance 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:

30 GHD Sit Ups

Superset:

5 x :45 Plank Hold

5 x 10 Knees to Elbows

Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills in the Rowing WOD and then attack the Conditioning WOD with your new found efficiency and focus on form.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

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 unbroken.  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!  We will re-test “Nancy in a Boat” next week!