Tag Archives: endurance sports

Rowing WOD 6/18/14: 5RFT – 250m Row, 20 Burpees – Post Time and Splits

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Rowing WOD:tabata row

5 Rounds For Time …

250m Row

20 Burpees

If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it.  This WOD is brutally awesome.  It’s pure GO!

Set your monitor for intervals distance with 250m of work and undefined rest.  Once you start rowing the monitor will serve as your clock for the workout.  Focus on holding a split somewhere between 2k to 2k+5 pace.  Whatever split you decide on be consistent and stick to it each round.  Fight for form and efficiency.  Make sure every ounce of energy you put out goes into efficiently holding that split.

This is a great opportunity to practice a quick release for competition.  When you finish the row, place both thumbs on the quick release tabs.  In one motion push the tabs away as you pull your toes toward you.  This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.

I highly recommend recruiting a couple of training partners to do this with.  It’ll make you push harder and you’ll have more fun.

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

Rowing WOD 6/17/14: Max Pressure 12 x :20 On, :40 Off – Post Fastest and Slowest

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Rowing WOD:

12 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 1k race plan.  Do you last through the first 6, but die soon after?  Could you go faster at the start of your 1k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 1k which will be happening Saturday, 6/28.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest and slowest splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 6/16/14: 4x8min Tech Row, 3×10 Strokes – Post Focus and Distance

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Rowing WOD:J Row

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?

Rest Day 6/15/13: Happy Father’s Day!!! – Checkout the RRT!

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My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!

My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!

Rest Day:

Happy Father’s Day!!!

I hope everyone can get out and enjoy the day with their Dad!  If possible, take him out rowing or show him how to erg.  Or perhaps just let him relax and enjoy the day.  Anyways, give him a hug and do something fun!

Love You Dad!

Checkout What the Renegade Rowing Team has been up to!
RRT Prepping for there epic end of term Renegade Rowing WOD on Wednesday.

RRT Prepping for their epic end of term Renegade Rowing WOD on Wednesday.

RRT Run to CFB RRT Thor H 1k RRT LaunchingLast Wednesday we had the final practice of a six week term where the Renegade Rowing Team learned to scull in both singles and a quad.  We capped everything off by rowing 2k on the water in a quad, running 1 mile to CrossFit Boston, performing a 1k test on the Concept2 Ergometer, running 1 mile back to the boat, and rowing 2k on the water back to CRI.  All in all it took them 1:20.54 from launching to landing at CRI.  The fastest 1k by long time Renegade Rower, Thor H., was 3:35.  Here are some pictures and video of them as they attacked this epic Renegade Rowing WOD.  If you’d like to get in on some of the action toward the end of July when we start our next term please shoot me an email – pat@renegaderowing.com

Smooth Is Fast!  Row Strong!

Rowing WOD 6/14/14: 1,500m Row – Post Time and Avg Split

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RRT Prepping for there epic end of term Renegade Rowing WOD on Wednesday.

RRT Prepping for their epic end of term Renegade Rowing WOD on Wednesday.

Rowing WOD:

1,500m Row @1k+2

In two weeks we will be testing our 1k again.  Today and next Saturday will provide an opportunity to work on pulling consistent splits close to our 1k goal over longer time domains.  Today’s goal should be to have a solid sprint start and then settle to a pace that is 2 split seconds slower than the pace you would like to hold for you 1k test.  Get in a good warmup and really execute.  There is only one piece today, so in the last 250m be sure to sprint all out and leave nothing in the tank.

Have a great weekend!

Post your time and average split to comments.