Tag Archives: endurance sports

Strength WOD 3/24/14: 7×1 Deadlift and Retest of 10+ RM – Post Results

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Rowing WOD:

Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!

10 Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!

2 x 15′ w/ 5′ Rest

(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)

  • Post Distances to Comments.

Strength WOD:

7×1 Deadlift

Then wait at least 5 minutes,

10+ RM Retest of heaviest load from last 3×10 DL

  • Post Loads to Comments.

Conditioning WOD:

AMRAP12

12 Air Squats

6 Handstand Push Ups

400m Run

  • Post Score to Comments.

Our next 2k is here!  This Saturday all of our hard work gets put to the test.  Get in some solid work each day, but be sure you’re recovered, feeling good, and ready to compete when we 2k on Saturday.

Today’s Focus is Strength and we are testing both our 1 Rep Max as well as retesting our 10+ Rep Max at the heaviest weight we did for 3×10 Deadlifts six weeks ago.  Today’s Rowing WOD is a chance to work on Rhythm and Timing and is also a great warmup for our Strength WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases and start to get fired up for those Deadlifts!

Get after it and have a solid start to the week!

Rest Day 3/23/14: What does your stroke look like and what can you improve?

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Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Thank You MSCF!

Yesterday I had an awesome afternoon at Mountain Strength CrossFit in Winchester, MA.  We put on a Renegade Rowing Workshop and helped 10 participants improve their rowing  technique and knowledge.  Everyone had a blast, rowed well, and walked away with some solid drills and experiences to put into play this week.

Every participant got a copy of the Renegade Rowing Stroke Tool to critique their stroke via video review.  If you’d like a copy or some help with your stroke please shoot me an email and we’ll get you on the right track.

7 Ergs in a Subaru … Who's got 8?

7 Ergs in a Subaru … Who’s got 8?

It’s been a fun weekend of firsts.  First time that rowing has been included in the CrossFit Games Open and the first time I’ve fit seven ergs into my car.  Previously my record was four and yesterday we found a way to make it seven.

I hope everyone has a relaxing Sunday and is getting ready for the last week of the Renegade Rowing Training cycle.  7×1 Strength Days coming up!

Rowing WOD 3/22/14: 6 x 1:30 On / 1:30 Off for Max Calories – Post Favorite Drag Factor!

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Rowing WOD:

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

CFB getting after some rowing! Renegade Rowing Team Sign Ups and RRL 1k Sign Ups!

6 x 1:30 On / 1:30 Off for Max Calories as Follows:

1. @Damper of 10

2. @D4

3. @D8

4. @D6

5. @D2

6. @D5

  • FOCUS: Efficiency!
  • Post which piece you achieved Max Calories and the corresponding Damper Setting.
  • Then, set the Erg to that damper setting and figure out the Drag Factor.
  • Post your Favorite Drag Factor to comments.

Strength WOD:

7×2 Shoulder Press @87.5%

  • Post Loads to Comments

Conditioning WOD:

AMRAP 7min

15 Calorie Row

10 Toes to Bar

5 Wall Balls (20/14 lbs.)

  • Use the Drag Factor from the Rowing WOD.
  • Practice your transitions for “14.4”.
  • Post Score to Comments

Are you ready for “14.4”?

To be honest, I wasn’t.  I have been dreaming for the last three years that rowing would be included in the Open.  This year I had pretty much given up on that dream.  But now it’s finally here!!!  Rowing has been thrown into an epic chipper and now the world is wondering what Damper they should row on.  Or is it the Drag Factor they should be looking for?

I coached the CFB morning crew through “14.4” on Friday morning and my advice to them was to sit tall, be smooth, and be efficient.  I told every athlete that asked about damper settings to choose their most efficient setting.  No need to get crazy and try something you haven’t done before.  Set the erg to how you’re used to rowing and then row well.

If you don’t know where you’re most efficient, today’s Rowing WOD is a good opportunity to figure that out.  Each piece you’ll have an opportunity to try a different Damper Setting.  After you’ve finished be sure to go back in and determine the Drag Factor associated with your most efficient Damper Setting.  The Drag Factor is what you’re really after so that the feel of the erg will be the same next time you attempt “14.4”.  If you have time and would like to try out your new Drag Factor, give today’s Conditioning WOD a shot.

Focus on clean transitions, go hard, and have some fun!

Post your thoughts on the best Drag Factor for “14.4” to comments!

Rowing and Conditioning WOD 3/20/14: 10×1:00 On, :45 Off; “Annie” – Post Splits and Time

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Rowing WOD:

Members of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?

Members of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?

10 x 1:00 On, :45 Off

  • Goal Pace!!!
  • Post Goal Split for our next 2k and Results to Comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

  • Post Time to Comments.

Strength WOD:

5, 4, 3, 2, 1 Strict Toes to Bar

1, 2, 3, 4, 5 GHD Sit Ups

then,

Max Handstand Hold

  • Post time in handstand to Comments.

Just over one week until our next 2k!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Next weekend we will be testing our 2k at CRASH-B’s, the World Indoor Rowing Championships.  If you’re in Boston swing on by and say hi.  If not, crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Annie is another fun Benchmark WOD!  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Hit these next few days hard and then be ready to cruise into our next 2k!

Rowing WOD 3/18/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

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Rowing WOD:

The Renegade Rowing Cup is ready! Are you? RRL1k

The Renegade Rowing Cup is ready! Are you? RRL1k

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

  • Post your 2k Race Plan for our next 2k and your splits to comments.

Conditioning WOD:

Complete for time …

12-9-6

Power Clean (135/95 lbs.)

Pistol

  • Post Time to Comments.

Strength WOD:

Superset:

5-4-3-2-1 Burpee to 6″ target

1-2-3-4-5 Wall Climb

With our next 2k coming up soon, this is a great opportunity to focus on a few tactical aspects of the 2k and finalize our race plan for the big day.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

If you choose to do the conditioning and strength today be sure to work in plenty of mobility, especially for those pistols.  Try Barbell Smashing the quads and calves to get through that pistol easier.

Have fun and get after it!