Category Archives: Strength

Rowing WOD 3/22/13: 4RFT – 10 PU, 15 AS, 20 DU, 250m Row – Post Time and Splits

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Rowing WOD 3/22/13:

4 Rounds For Time …

10 Push Ups

15 Air Squats

20 Double Unders

250m Row

There’s no 2k in the Open this week, but I’ve still got hope.  Perhaps the Open will match up with our training schedule.  We’re going to be doing our next 2k on Saturday, March 30th.  Come on 13.4!

Today’s Rowing WOD is all about executing race pace with good focus and mental toughness when things get tough.  I know you’re probably focused on 13.3, but have no fear.  This will get you ready and sharpen up both your double unders and wall balls.  Try to stay relaxed under fatigue to let the double unders flow.  Be smooth and go unbroken on the push ups and air squats to get your muscles fired up for wall balls.

The 250m Row should be performed at your ideal 2k Race Pace.  If you are aiming to break 7:00 then hold a 1:45 split for every stroke.  It may be easy the first round, but the key will be to execute on the third and fourth rounds.  Stroke rating should be around a 28-32.  Push the pace, get through the first three movements, and execute your split under pressure.  Be positive and stay strong.  You can do anything you set your mind to.

Post time and splits to comments.

Rowing WOD 3/20/13: 3RFT – 500m Row, 10 HSPU, 15 KB Swings – Post Time

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The Renegade Rowing Team starts up in April!  Tryouts and Info Session next week at CrossFit Boston Iron and Grit (3/26 and 3/28 @5:30am – 7am)!  Click here to check it out and register!

Rowing WOD 3/20/13:

3 Rounds For Time …RR KB Swing

500m Row

10 Handstand Push Ups

15 Kettle Bell Swings (1.5/1 pood)

This year at CRASH-B’s it was amazing sitting in the stands and watching the finals of the men’s and women’s open division.  In the last heat of the day the front row of ergs was filled with giants.  The top two athletes who fought tooth and nail to the finish line were holding a pace of 1:29 /500m every stroke for the whole race except the start and finish where they sprinted even faster.  It’d be interesting to see how they’d do in the Open, especially if a 2k row pops up this year.  They would probably crush the field with times around 5:50 for 2,000 meters.

13.3 will be announced later tonight and it may very well include a 2k with a time domain of 8 minutes. … What will you do to make up ground on the elite rowers when a 2k pops up?

Shane FarmerToday’s Rowing WOD is a good place to start.  We did this one a month ago today, so get after it and go faster than before.  Whenever a WOD pops up that includes rowing plus two or three additional movements it helps to have a game plan for the erg going in.  If you know the upper body and posterior chain will be taxed from the handstand push ups and KB swings then sitting down on the erg you should be ready to focus on suspension at the catch.  Stand up off the quads to get most of your power.  When you feel ready, start to bring in the posterior chain more.  Breathing will also be a good thing to focus on when you hop back on the erg.  You want to be recharged and ready to go for the next round of handstand push ups.

Pace and stroke rating will be key, because they can provide a target for you to focus on and hit.  If you know your 2k split, a good goal would be to hold that through the first round and adjust up or down from their depending on how you feel in the second and third round.  When your muscles start to build up metabolic waste and the pain creeps in, try to keep the stroke rating quick and light above a 30 (s/m) rather than long and heavy.

Post your time and focus to comments!

Rowing WOD 3/15/13: 3RFT – 300m Row, 5 Deadlifts, 10 Box Jumps – Post Time and Goal for 13.2

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The Renegade Rowing Team starts up in April!  Click here to check it out and register!

Rowing WOD 3/15/13:

Everyone will be out on the water soon!

Everyone will be out on the water soon!

3 Rounds For Time …

300m Row

5 Deadlifts (225/155 lbs)

10 Box Jumps (24/20 in)

13.2 is here!  In honor of the second week of the Games, today’s Rowing WOD is an opportunity to get used to deadlifts and box jumps.  This is a short one, but try to find an efficient rhythm for both the deadlift and the jumps because you’ll need it for that 10 minute AMRAP in 13.2.

In terms of our work on rowing, this is a great opportunity to practice top end speed for both the start and finish of a 2k.  Who knows what will be coming out of the hopper next week, but it very well could be a 2k.  13.1 was a couplet with a 17 minute time domain.  13.2 is a triplet with a 10 minute time domain.  I think it’s about time for a 7-8 minute time domain with a single modality.

Get after each 300m piece, have some fun, and let us know what your goal is for 13.2 this week.

Post your time to comments.

Rowing WOD 3/13/13: 1k, 50 DU, 30 WB … – Post Time and Average Splits

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Rowing WOD 3/13/13:

Wicked Good Nutrition's Alex Black on Wall Balls

Wicked Good Nutrition’s Alex Black on Wall Balls

For Time …

(15min Cap)

1k Row, 50 Double Unders, 30 Wall Balls (20/10 lbs),

500m Row, 25 Double Unders, 15 Wall Balls,

250m Row, 15 Double Unders, 10 Wall Balls

13.2 will be announced later tonight!  What will it be?  People around here are guessing it will be heavy.  What would you like to see?  What would you not like to see?  I would love to see a 2k pop up in the next 4 weeks, but we’ll see what happens.

In the first week of the Open we saw a basic body weight movement, the burpee, paired with a complex lift, the snatch.  When attacking this couplet it helped to have a game plan and your movement had to be efficient.  It’s almost guaranteed there will be more challenging couplets and triplets that require both efficiency and a game plan.

Today’s Rowing WOD should be attacked with a 2k in mind.  It will also give you an opportunity to practice efficient movement and accuracy with the double unders and wall balls in the heat of battle.  Row the first 1k at 2k pace just like you would row the first 1,000m of your ideal 2k.  Don’t be afraid to go after it!  In the second round row the 500m as if it were the third 500m of your ideal 2k.  Execute and don’t let the spilt go higher than 2k+1.  In the third round it is all down hill.  Go all out and see how fast you can sprint 250m, just like the finish of your ideal 2k.

Post your guesses for 13.2, your overall time, and your average splits for the 1k, 500m, and 250m to comments.

Rowing WOD 3/8/13: 5RFT – 10 Calories, 10 Power Cleans, 10 Push Ups – Post Time

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*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water? ***

Want to Race on the Water?

Who wants to Race on the Water?

Come to the Renegade Rowing Info Session at CrossFit Boston Iron and Grit this Saturday at 8:30am!  Email Coach Pat for more information. ***

Rowing WOD 3/8/13:

5 Rounds For Time …

10 Calories (As few strokes as possible)

10 Power Cleans (95/65)

A Renegade Rower killing the Power Clean!

A Renegade Rower killing the Power Clean!

10 Push Ups

When combining rowing with other movements in a training WOD or competition WOD there are many ways to attack the erg.  You can use the erg as active recovery to get warm and crush the other movements.  You can go all out and pull as hard as you can every stroke to try to gain a lead on your competitors or increase your training stimulus.  Or, you can row efficiently at a consistent effort that is somewhere in the middle of the previous two methods.  All three are valid plans of attack and can be useful depending on the workout, your abilities, and your end goal.

Power!

Power!

Today’s Rowing WOD is all about trying to find that middle ground where you’re pushing as hard as you can with every stroke, but you’re also remaining efficient and balanced.  The goal should be to row the 10 calories in as few strokes as possible, which means your power per stroke should be high and your stroke rating will probably be lower around 24 s/m.  Be sure not to pause at the finish.  Remember that efficient rowing is a continuous, smooth motion even when transitioning from the drive to the recovery and recovery to the drive.  If you’re moving well you’ll be able to focus on the legs during the row, the hips during the power cleans, and the upper body during the push ups.  Try to bust through unbroken for everything.

Post your time and number of strokes per round to comments!