Category Archives: Strength

Rowing WOD 8/16/13: AMRAP10 − 1 HSPU, 100m Row, … – Post Rounds + Reps

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Rowing WOD 8/16/13:

Renegade Rowing Team after a solid practice learning the Triple Pause Drill.

Renegade Rowing Team after a solid practice learning the Triple Pause Drill.

As Many Rounds As Possible in 10min …

1 Handstand Push Up, 100m Row

2 Handstand Push Ups, 200m Row

4 Handstand Push Ups, 400m Row

8 Handstand Push Ups, 800m Row

… keep doubling the reps and distance each round.

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and building our aerobic capacity.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get longer and you’ll have to rely on good form and breathing to get through it.  Dig deep and get after it!

Have a goal of the splits you would like to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your score, rounds + reps (every 10m is 1 rep), and any scales to comments.

Rowing WOD 8/14/13: 3RFT – 1k Row, 15 DL @50% – Post Time, Load, and Avg. Splits

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Rowing WOD 8/14/13:RR Deadlift

3 Rounds for Time …

1k Row

15 Deadlifts @50% of 1RM

Last month we performed a similar Rowing WOD on 7/10/13.  In light of the upcoming Fall season the volume and load have been increased slightly.  Look back at your results and see if you can pull similar if not faster splits at this longer distance.

Today’s Rowing WOD is an opportunity to focus on consistent speed and intensity.  During the Deadlift find a smooth rhythm and keep a tight midline so that you can touch and go unbroken for all 15 reps.  Try to feel the amount of pressure you have to put into the floor and the bar each rep.  If you can anticipate and maintain even pressure through each lift you’ll be able to save energy and go faster.  When getting back on the erg try to feel the same thing.  Try to push the same amount each stroke and transfer the same amount of pressure to the handle each time.  Remain efficient on the erg by holding one split, as low as possible, through each piece.  Keep working on good form and do so at the highest intensity possible.  That’s how you’ll start to drop your 500m, 1k, and 2k times.

Remember, if you’d like to get on the water with the Renegade Rowing Team, sign up for a consultation with Coach Pat today.

Post your overall time, load, and average splits for each piece to comments.

Rest Day 8/11/13: What is Renegade Rowing? – Check it out!

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Rest Day 8/11/13:

What is Renegade Rowing?

It’s been a long time coming, but I’ve managed to put together a new video highlighting everything that I’ve done with Renegade Rowing thus far and describing what Renegade Rowing is today.  There has been a daily blog from day one providing you with a Rowing Workout of the Day and a few thoughts to focus on while you attack it.  Many people from around the country and the world have jumped on board and given the Rowing WOD a shot as part of their regular training routine.  Thank you to everyone out there who has posted their results, commented with their experience, and given me great feedback.  I look forward to pushing you every single day and I love to hear your results.  Keep up the great work!

Calling all Renegades or potential Renegades in the Boston Area!  This video is for you.  If you’d like to row faster, than you need to schedule a consultation with me and start pushing to reach your goals.  Click here to set up your consultation now!

Rowing WOD 8/10/13: CF Rowing Total – Post Score

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Rowing WOD 8/10/13:

CF Rowing TotalRR UVM Men Alumni HOCR 2012

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The last time we performed the CF Rowing Total was in March and I wrote the following post.  I wanted to update everyone and see where we’re all at before testing our 5k next week.  I’m still working on the Renegade Rowing Standards I mention below, but I have found a group willing to push themselves to be better both in the boat and out.  Boston College Men’s Crew will be training with me in the gym starting at the end of August.  I’ll have more details on the programming soon and you can expect weekly updates to follow their progress through the season.

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.

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National Erg Standards

Many countries post national standards that athletes need to hit in order to tryout for the national team.  Below I’ve linked to the standards posted online by US Rowing and Rowing Canada.  In the coming month I hope to define Renegade Rowing standards for athletes looking to be competitive in both Rowing and CrossFit.  A good starting place is for athletes to see how they compare to elite rowers.  It’s a goal of mine to find a group of athletes that can train regularly on the water and in the gym without having to rely on hours and hours of steady state.  Would you like to help me?  How far off are you on the 1 minute test, 2k, and 6k?  Feel free to share your thoughts on the subject and what you’d like me to include in the Renegade Rowing Standards.

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Today’s Rowing WOD

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.

Heavy DeadliftThe stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.

Renegade Rowing Team Pushing Their Boundaries!

How much Strength and Power do you have?  Your score for the CF Rowing Total will be
Max Average Watts + CF Total Score.

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rowing WOD 8/9/13: 6RFT – 500m Row, 20 Push Ups – Post Time and Splits

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Renegade Rowing Practice earlier this week.

Renegade Rowing Practice earlier this week.

Rowing WOD 8/9/13:

6 Rounds for Time (20min Cap)

500m Row

20 Push Ups

As we begin training for the fall season it’s important to work in some longer pieces to build up our endurance and prepare ourselves for head races.  Head Races are anywhere from 4k – 6k in distance and take around 15 minutes or more to complete.  They are run like time trials with one boat starting at a time.  Mental toughness is key to keep intensity up and push hard enough to catch the boat in front of you.

In today’s Rowing WOD you’ll need mental toughness to keep pushing through the middle rounds.  Imagine there’s a crew just ahead of you.  Chasing them down is the only option.

Pick one split you can hold all the way through each piece.  If possible try to negative split each round.  On the push ups get full range of motion and scale as necessary.  You can scale by elevating your hands, giving yourself a target, or decreasing the volume to 15 or 10 per round.

If you’re looking to spice things up and have some more fun try this on the water.  I did this workout in a single off of the docks at Community Rowing this Wednesday.  It was pretty epic.  Can’t wait to have a group of Renegades doing workouts like this on the water with me.  If you’re interested let me know!

Post time and splits to comments!