Category Archives: Strength

Rest Day 11/28/13: “The Gobble Gauntlet” – Happy Thanksgiving!

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“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

Thanksgiving is one of my favorite days of the year.  It’s a day of hanging out with family and friends while enjoying good food and football.  Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast.  Hopefully you’ve got something planned.  If you don’t, try the Gobble Gauntlet with your friends.  Get outside and be active before relaxing for the rest of the day.

During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts.  Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family.  Keep a consistent pace and keep pushing.  This is a good one to work on your endurance.

Post Time to comments!

Happy Thanksgiving!

Rowing WOD 11/27/13: “King of the Erg” – Post the King and Fastest Winning Split

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Rowing WOD 11/27/13:

Chest to the deck!

Chest to the deck!

“King Of The Erg”

2 Athletes Compete At A Time:

5 Burpee Erg Jumps

300m Row (800m Max)

Win by 5m!  Winner Stays On!

Do you have what it takes to step up to the plate and execute when it counts?  Sport provides us an opportunity to compete and test ourselves and others.  By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy.  Push them.

Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym.  All you need is two ergs.  On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time).  Then the first athlete to get to 300m on the erg wins.  If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins.  If no one takes it by 800m the competition is a draw and both athletes get off.  Otherwise the winner stays on to challenge the next athlete in line.  Repeat as long as time allows or until there are no challengers left.  If you don’t have anyone to compete against get in 6 rounds with equal work to rest in between each round.

Post your “King Of The Erg” and the best Average 500m Split of the day to comments.

Rowing WOD 11/22/13: Partner WOD – 4RFT – 500m Row, Shuttle Sprint/Jump Squats – Post Team Name and Time to Comments

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Rowing WOD 11/22/13:

The Original Renegade Rowing Training Partners getting after it!

The Original Renegade Rowing Training Partners getting after it!

Partner WOD

4 Rounds For Time:

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*PARTNER 1 STARTS WITH A 500M ROW

**PARTNER 2 STARTS WITH A SHUTTLE SPRINT AND 20 JUMP SQUATS

***WHOEVER FINISHES FIRST GETS REST BEFORE HAVING TO SWITCH STATIONS

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time and Team Name to comments!

Checkout the Renegade Rowing League Setup from last year!  The RRL starts December 21st at CrossFit Boston.  Register here if you’d like to compete!  If you’re interested in training for the RRL checkout the Renegade Rowing Club!

Rowing WOD 11/20/13: 5RFT – 300m Row, 15 Push Press – Post Time and Splits

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Rowing WOD 11/20/13:

Renegades attacking their 2k Pace last year!

Renegades attacking their 2k Pace last year!

5 Rounds For Time

300m Row (@2k Pace)

15 Push Press (95/65 lbs.)

Today’s Rowing WOD is all about maintaining consistent pressure and efficiency of movement.  We did a similar WOD at the gym a couple of weeks ago and I’ve been meaning to work it in to the programming.  A good goal is to try to hold a 2k split for each row.  So if your current 2k takes 8:00, your split would be 2:00 /500m.  If you can hold your 2k split consistently or perhaps even go faster as the rounds go on you’ll be doing well.  Do your best to hold onto the barbell and go unbroken for the Push Press.  Be aggressive with your hips to assist/save your shoulders as much as possible.  Breathe, Push, and Have Fun!  This one is a great challenge!

Post your time and average splits for each row to comments!

Rowing WOD 11/15/13: “It’s all about the …” – 5RFT – 250m Row, 10 Goblet Squats – Post Time

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Rowing WOD 11/15/13:

Break Parallel and Explode Up Through The Heels!

Break Parallel and Explode Up Through The Heels!

“It’s all about the …”

5 Rounds For Time

250m Row (@2k-2)

10 Goblet Squats to the Erg (25/15 lbs.)

Whether you want to win the Renegade Rowing Cup for your Box, take home the hammer from the CRASH-Bs, conquer the games, or just live a healthier life, you will need to be able to powerfully extend your hips.  In rowing specifically, we need to be able to turn on our glutes and hamstrings quickly in order to pick up the boat or flywheel before they die.  Getting our motor neurons to fire quickly in order to drive through the heels is the name of the game.  In today’s Rowing WOD use the erg seat, or the erg rail if the seat is to high, for goblet squats.  Focus on getting to the same depth every time, kissing the erg, and then exploding through the heels.  The weight is light, so focus on good foundational movement and generating speed with the legs and hips.  Cycle through the squats with good form as fast as possible.  If you think you have what it takes to go heavier, say 45/35 lbs., make sure you maintain the same explosive speed on the drive of the Goblet Squat that you have at lighter weight.  During the 250m pieces you can practice your 2k start and then fight to consistently hold a 500m Split that is 2 seconds faster than your current 2k average split.

Post your time and average splits to comments!  Also, would you wear a RR shirt that said that … “It’s all about the …”, strategically placed of course.  Let us know!