Yesterday the Boston College Men’s Rowing Team got a chance to throw down their best 2k Row with Renegade Rowing and CrossFit Boston. Today there will be a number of BC Men and Renegade Rowers throwing down at Boston University’s Agannis Arena. It’s been a fun winter of training thus far and I’d like to wish everyone competing the best of luck.
Looking forward to helping as many athletes and rowers as possible reach their goals!
The Men getting pumped for CRASH-Bs at last months Renegade Rowing League!
5 x 15 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between
3 stroke start (1/2, 3/4, Full)
7 strokes high (@34-40 s/m)
5 stroke settle (immediately settle to race pace)
Post the number of strokes it took to settle to comments.
Strength WOD:
7×1 Back Squats
Post Loads to Comments.
Conditioning WOD:
“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups
Post time to comments.
Today’s Focus is Strength and Conditioning, so attack those Back Squats and get after Fran! With CRASH-B’s coming up this weekend you want to make sure your start and settles are dialed in, so use the Rowing WOD as a good warmup for the Back Squats. Try to settle immediately on the next stroke after your high 7. In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first. If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive. If you have time give “Fran” a shot and try to beat your score from last week, it’s an awesome challenge.
Fran is a classic Benchmark WOD! While Fran is similar in feeling to a 2k it is a beast unto itself. 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? Can you dig deep and go faster than last week?
All of the Competitors from the last Renegade Rowing League. Can’t wait to see them compete again on Sunday!
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.
CRASH-B’s week is here! This Sunday 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 whether you’re retesting your 2k on Saturday or racing at CRASH-B’s on Sunday.
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!
Renegade Rowing League Competitors throwing down in the 2k!
6 x 650m w/ 1:45 Rest
FOCUS: RACE STRATEGY
Strength WOD:
7×2 Shoulder Press
Post Loads to Comments
Conditioning WOD:
AMRAP 7min
7 Push Press (95/65 lbs.)
7 Deadlift (95/65 lbs.)
7 Burpees Over The Bar
Post Score to Comments
Are you ready for CRASH-B’s or your closest indoor event? The World Indoor Rowing Championships are only one week away on February 16th. You’ll definitely want a game plan going in. This is a Rowing WOD we did in December and today is a chance to test your training and see if you’re ready to go. Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece. If you have your splits from December try to improve upon them and finish stronger on the last couple of pieces. Next week we’ll be dialing in our speed with shorter intervals, so get after it today. Now is the time to see what you’ve got and push yourself.
Post your average splits for each piece to comments!
The RRC hitting a solid warmup before practice this week.
10 x 1:00 On, :45 Off
Goal Pace!!!
Post Goal Split for CRASH-B’s and Results to Comments.
Conditioning WOD:
“Fran”
21-15-9
Thrusters (95/75 lbs)
Pull Ups
Post Time to Comments.
Strength WOD:
5, 4, 3, 2, 1 Strict Knees To Elbows
1, 2, 3, 4, 5 GHD Sit Ups
then,
Max Handstand Hold
Post time in handstand to Comments.
Just over one week until CRASH-B’s! 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.
Fran is a classic Benchmark WOD! While Fran is similar in feeling to a 2k it is a beast unto itself. 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 CRASH-B’s!
Good Luck All Competitors at the 2014 CRASH-B’s!
Renegade Rowing 