Category Archives: Strength

Strength 1/6/14: 3x10RM Deadlift – Post Load and Reps

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Rowing WOD:

Renegades at the Renegade Rowing League! Who's ready to join them and follow the Renegade Rowing Training Plan?

Renegades at the Renegade Rowing League! Who’s ready to join them and follow the Renegade Rowing Training Plan?

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:

3x10RM Deadlift

  • 3rd set of 10 is for Max Reps (10+)
  • Post Load and Reps

Conditioning WOD:

5 Rounds For Time

10 Overhead Walking Lunges (45/25 lbs.)

10 Push Ups

Max Effort Double Unders (1 attempt unbroken)

It has begun!  I’m joining in with the rest of CrossFit Boston on a month-long transformation challenge.  We’ve measured our body composition and tested a benchmark workout (which happens to include rowing).  In honor of making changes and being a better version of ourselves, I’ve decided to unroll the Renegade Rowing Training Plan one day at a time.

Over the last two years I’ve mentioned creating Renegade Rowing Standards and a Training Plan for both rowers and athletes interested in becoming rowers.  I still have a lot to learn and there will definitely be adjustments along the way, but I believe I have wrapped my mind around the Sport of Rowing and Constantly Varied, Functional Movement, Performed at High Intensity to the point that the Renegade Rowing Training Plan is ready to be put to the test.

Over the coming months I’ll be posting more than just a RowingWOD to give you everything that you need to be your best self.  I’ll do my best to explain different parts of the training plan as I go and provide video blogs/examples as time allows.  Eventually I will have a .pdf of the Renegade Rowing Training Plan that everyone can take home and enjoy, but for now you’ll have to experience it with me as it gets posted.  That’s right, I’m trying to do everyday of the RRTP right along with you.  Expect to see my results for the day posted to the comment section of each blog post.

Representing at CRASH-B 2013! I can't wait to see our Renegades at CRASH-B 2014!

Representing at CRASH-B 2013! I can’t wait to see our Renegades at CRASH-B 2014!

I’m looking forward to seeing you all crush it in the coming months, especially as we approach the second race of the Renegade Rowing League on January 25th and CRASH-B’s on February 16th.  Get after it now by hitting todays Strength WOD.

The focus of today is Strength, so be sure to get in the Strength WOD of 3x10RM 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!

Rowing WOD 1/3/14: Partner 3k Row w/ Max Double Unders – Post Time and Reps

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Rowing WOD 1/3/14:

The Ladies crushing it at the Renegade Rowing League! Sign Up for the next one January 25th!

The Ladies crushing it at the Renegade Rowing League! Sign Up for the next one January 25th!

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we begin 2014 it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good heading into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.  The Undefined Rest function on the C2 Erg is great for this!)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 1/2/14: 4RFT – 500m Row, 10 DL – Post Time and Splits

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Melissa from CF Phoenix Rising demos the setup for a Deadlift

Melissa from CF Phoenix Rising demos the setup for a Deadlift

Rowing WOD 1/2/14:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Drive through the heels!

Drive through the heels!

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.

Fully extend the hips at the top

Rowing WOD 12/31/13: “NYE Challenge” – 1k Row, 50 Burpees, 1k Row, 50 Burpees – Post Time

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Rowing WOD 12/31/13:

Allan crushing it in Heat 2 of the RRL! He pulled a 6:45 and is primed for a solid winter of training!

Alan crushing it in Heat 2 of the RRL! He pulled a 6:45 and is primed for a solid winter of training!

New Year’s Eve Challenge

Complete for Time:

1k Row @20s/m

50 Burpees

1k Row @22s/m

50 Burpees

Happy New Year’s Eve Everyone!  I hope you all had a great year and are celebrating with some fun tonight!  Here is a little challenge I dreamed up if you’re game.  I’ll be doing 100 Burpees For Time to end my burpee challenge for the year and I figured this would be a solid challenge to work on rowing and still fit in 100 burpees.

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.

Setup a clock and give it your best to finish 2013 Strong!

Post your time to comments!

Rowing WOD 12/27/13: “Beach Burner” – Post Time

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Rowing WOD 12/27/13:

The Ladies getting after it in Heat 1 of the Renegade Rowing League last Saturday!

The Ladies getting after it in Heat 1 of the Renegade Rowing League last Saturday!

“Beach Burner”

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  This week I am lucky enough to travel down to Ft. Lauderdale for a quick vacation.  Last year we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!