Tag Archives: endurance sports

Rowing WOD 1/21/13: “Spicy Steady State” – 2 x 15min w/ 4min Rest – Post Total Meters

Posted on by
9

Rowing WOD 1/21/13:

Thanks to all those that competed at the Renegade Rowing League on Saturday!

Thanks to all those that competed at the Renegade Rowing League on Saturday!

“Spicy Steady State”

2 x 15min w/ 4min Rest

Complete Each 15min as Follows:

  • 4MIN @ 24, STEADY
  • 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 24, STEADY
  • 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 24, STEADY
  • 1MIN @ 32, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!

Rest Day 1/20/13: What is your favorite training gear? – Share

Posted on by
Reply

Rest Day 1/20/13:

Renegade Rowing T-Shirt

Renegade Rowing T-Shirt

What is your favorite training gear?

There are hundreds of brands and styles you can choose from.  I usually go with my inov8 shoes, under armor compression shorts, reebok shorts, and renegade rowing shirt.  What gets you excited about lifting heavy and throwing down in the gym?

If you’d like to rock a renegade rowing shirt, henley, or hoodie, I’ll have a gear page up on the website in the coming week.  If you would like to see certain colors or sayings let me know and I’ll see what I can do.  Next I was thinking of offering headbands and tanks.  Thoughts?

RR Hoodie

RR Hoodie

RR Long Sleeve Henley

RR Long Sleeve Henley

Rest Day 1/17/13: When is your next 2k test? – 15min Mobility

Posted on by
2

Rest Day 1/17/13:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

When is your next 2k test?

CRASH-B’s are officially one month away!  They are otherwise known as the World Indoor Rowing Championships and they’re held at Boston University’s Agganis Arena on February 17th.  There will be hundreds of rowers and crossfitters from around the country and world descending on Boston to try to claim a hammer and a personal best.  Many of these athletes have been training all winter.  Knowing where their current 2k is and how they’ll respond to the pain and glory of competition is key.  That is why they’ll test their 2k probably within the next week.

Here at Renegade Rowing we will be hosting an opportunity for athletes from around Boston to come experience the competition they’ll see at CRASH-Bs.  The final race of this  winter’s Renegade Rowing League will be a 2k from 8am-9am this Saturday, January 19th at CrossFit Boston Iron and Grit.  Anyone wishing to compete and test their 2k can come on by 114 Western Ave and give it a go.  The entry fee is $10 and winners of each event will receive a Renegade Rowing T-Shirt.  To register just shoot Coach Pat an email at Pat@RenegadeRowing.com.

Below is a video of the last Renegade Rowing League.  Take a look and then go take 15 minutes out of your day to focus on mobilizing your ankles, hamstrings, and hips!

Rowing WOD 1/15/13: 10 x 250m w/ 45sec Rest – Post Splits

Posted on by
9

Rowing WOD 1/15/13:

Does your race plan involve you're Warm Up?

Does your race plan involve you’re Warm Up?

10 x 250m w/ 45 seconds Rest

The Games and the Open are right around the corner and now is the time to start thinking about your game plan for certain WODs.  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.

This Saturday, January 19th, we will be testing our 2k again.  If you’re in the Boston Area you’re invited to come and visit CrossFit Boston Iron and Grit and compete in the Renegade Rowing League.  It will take place from 8 am – 9am.  In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m 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 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Rowing WOD 1/14/13: 4x10min Spicy Steady State w/ 1min Rest – Post Total Distance

Posted on by
11

Rowing WOD 1/14/13:

4 x 10 min Spicy Steady State w/ 1 min RestRRC 2012

  • 10′ @ 18 s/m**
  • 10′ @ 20 s/m**
  • 10′ @ 22 s/m**
  • 10′ @ Increasing Stroke Rating (5′ @24, 3′ @26, 2′ @28)

**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds (if you’re rowing 2:00 splits for 4min, then you would row the fifth minute at 1:57 while maintaining the same stroke rating)

**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last piece is open and should be based on how you feel.  Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

RRC AnjaNovice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.

Post the total distance rowed to comments.