Category Archives: Strength

Strength WOD 2/20/14: 3×10 Back Squat @70% – Post Loads

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Rowing WOD:

BC Men's Rowing 2k Test last weekend

BC Men’s Rowing 2k Test last weekend

Peak Power Test

  • Post Max Watts to Comments

Tabata Row for Calories

8x :20 On/ :10 Off

  • Post Lowest Round to Comments

Strength WOD:

3×10 Back Squat @70%

  • Post Load and Reps to Comments

Conditioning WOD:

As Many Rounds As Possible in 8min of

10 Calorie Row

10 Overhead Squats (95/65 lbs.)

10 Dips

  • Post Rounds + Reps to Comments

The focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Back Squats.  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!

Conditioning WOD 2/19/14: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time

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Rowing WOD:

Bob and Coach Pat attacking the 2k at CRASH-B 2014

Bob and Coach Pat attacking the 2k at CRASH-B 2014

10′ Erg Warmup

3×20 Strokes (10 w/ Pause @1/2 Slide, 10 Building to Race Pace)

Conditioning WOD:

“Rowing Helen” – 3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Strength WOD:

Superset:

1a. 6×5 Dips

1b. 6×10 GHD Sit Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 500m piece.

Rowing WOD 2/18/14: Max Pressure 10 x :30 On/ :30 Off – Post Splits

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Rowing WOD:

Final Heat of Men's Open Event at 2014 CRASH-B's - Epic!

Final Heat of Men’s Open Event at 2014 CRASH-B’s – Epic!

Max Pressure

10 x :30 On / :30 Off

  • Post overall average split as well as fastest and slowest splits to comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Thruster (95/65 lbs.)

1-2-3-4-5 Bar Facing Burpee

  • Post Time and Load to Comments

Strength WOD:

Gymnastics/Core Strength

Tabata Hollow Rocks

8 x :20 On/ :10 Off

  • Post Scales to Comments

Today’s focus is Rowing Power, so be sure to get in a good warmup and go hard for the 10 x :30 On/ :30 Off.  During the On strokes keep the rating under 36s/m and fight to remain long, smooth, and clean as you get after it.  During the Off strokes paddle lightly at a 16-18 stroke rating while focusing on breathing and bringing your heart rate down.  Build the pressure up with about 3 seconds remaining in the rest.

Blocks

The Renegade Rowing Training Plan uses a block system to vary training focus, stimulus, volume, and intensity.  A block is a workout.  Each block can be classified by type and length.  Rowing blocks will be short, medium, or long.  Fitness blocks will be short, medium, or long.  Strength blocks differ slightly from the others in that they will not have a designated length, but rather a designated focus of total, lower, upper body, supplemental, or core strength.  Depending on the focus of the training cycle, the week, and the day the programming will use specific blocks to fulfill our needs.

Individualization

The Renegade Rowing Training Plan can be tailored for you, your schedule, and your ability by adding or subtracting blocks based on what you need work on or what you have time for.  If you need to build endurance be sure to add additional rowing blocks each day that focus on building aerobic capacity like the Pyramid and Castle workout from yesterday.  If you only have a half hour to fit something in then hit the focus for the day, which is posted in the title of the blog.  Today’s focus is the Rowing Block.  If you only have time to fit in two blocks, then hit the focus for the day and either the strength or conditioning blocks based on what you need to improve.

Have fun and post your results and experiences to comments!

Strength WOD 2/17/14: 3×10 Deadlift @70% – Post Loads

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Rowing WOD:

Thor and Terese!

Thor and Terese!

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

  • Post Split @28 and Split @26** after Ratio Shift

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

12′ CAS26 w/ 1′Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
  • Post Splits for each 2′ segment @26

Strength WOD:

Nick and Thor all Smiles

Nick and Thor all Smiles

3×10 Deadlift @70% of 1RM

  • Be sure to get a few warmup sets in.
  • Post Load and Reps to Comments.

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

50 Double Unders (1 attempt unbroken)

All the Renegades!

All the Renegades!

It has been 6 weeks.  We’ve made it through one cycle of the Renegade Rowing Training Plan, members at CrossFit Boston have transformed themselves, and the Renegade Rowing Club has thrown down at the 2014 CRASH-B Indoor World Rowing Championships.  How did you do?  Did you PR your 2k or change your lifestyle?  What can you improve and how will you do better over the next 6 weeks?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s yesterday.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing.

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Deadlifts @70% of the 1RM (which we tested last week).  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!

Strength and Conditioning WOD 2/14/14: 7×1 Shoulder Press, AMRAP5 – PC, PU, BJ – Post Loads and Score

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Rowing WOD:

Smooth Is Fast! These Renegades are ready for CRASH-B's!

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20
  • FOCUS: Rhythm and Ratio
  • Post Distances to Comments.

Strength WOD:

7×1 Shoulder Press

  • Post Loads to Comments

Conditioning WOD:

AMRAP 5min

5 Power Cleans (135/95 lbs.)

5 Push Ups

5 Box Jumps (24/20 ins.)

  • Post Score to Comments

Happy Valentine’s Day!  I hope you get a chance to spend time with someone you care about and show them how you feel.  I love everyone that has given this thing called Renegade Rowing a shot and I thank you for every day that you do your best to make our world a better place.  Now give this workout a shot and crush it!

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are this Sunday on February 16th.  Use today as a day to mentally prepare and recover.  Have fun hitting the Strength and Conditioning WOD and use the Rowing WOD to smooth everything out, breath, and mentally prepare for Sunday.  Be sure to mobilize well before and after so that there are no kinks holding you back on race day.

Bring on the weekend!