Tag Archives: exercise

Rowing WOD 8/9/13: 6RFT – 500m Row, 20 Push Ups – Post Time and Splits

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Renegade Rowing Practice earlier this week.

Renegade Rowing Practice earlier this week.

Rowing WOD 8/9/13:

6 Rounds for Time (20min Cap)

500m Row

20 Push Ups

As we begin training for the fall season it’s important to work in some longer pieces to build up our endurance and prepare ourselves for head races.  Head Races are anywhere from 4k – 6k in distance and take around 15 minutes or more to complete.  They are run like time trials with one boat starting at a time.  Mental toughness is key to keep intensity up and push hard enough to catch the boat in front of you.

In today’s Rowing WOD you’ll need mental toughness to keep pushing through the middle rounds.  Imagine there’s a crew just ahead of you.  Chasing them down is the only option.

Pick one split you can hold all the way through each piece.  If possible try to negative split each round.  On the push ups get full range of motion and scale as necessary.  You can scale by elevating your hands, giving yourself a target, or decreasing the volume to 15 or 10 per round.

If you’re looking to spice things up and have some more fun try this on the water.  I did this workout in a single off of the docks at Community Rowing this Wednesday.  It was pretty epic.  Can’t wait to have a group of Renegades doing workouts like this on the water with me.  If you’re interested let me know!

Post time and splits to comments!

Rest Day 8/4/13: Good Luck Pan Mass Challenge Riders! – Shout out if your’e riding!

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Rest Day 8/4/13:

Good Luck Pan Mass Challenge Riders!

Long time PMC rider!

Long time PMC rider! Go Dad!

Every August thousands of cyclists from all over come to Massachusetts to participate in the PMC and raise money for the Jimmy Fund and the Dana Farber Cancer Institute.  My family began participating when I was 13 and I’ve ridden or volunteered almost every year since.  Big shout out to my Mom who is riding for the first time!  Have fun Mom!

Drivers please be careful and Riders be safe!

Have a great weekend and enjoy the beach if you can or go for a row!

Rowing WOD 8/2/13: 4RFT – 15 Burpees, 150m Row – Post Time and Splits

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Burpees and RowingRowing WOD 8/2/13:

4 Rounds For Time

15 Burpees

150m Row

Tomorrow we re-test our 500m.  Are you ready?  Do you have a game plan?  What will your focus and split be for every 10 strokes?  Will you complete it in 50 strokes or will the rating be higher and require 60 strokes?  A few things to think about as you mentally prepare for tomorrow.

Today’s Rowing WOD is an opportunity to prepare for your finishing sprint tomorrow.  The burpees will start to gas you and push you to stay mentally strong as you fight for those last 15 to 20 strokes.  See if you can build up to your sprint pace in the first 50m and then attack the last 100m as if you were in a race or a test.  When you transition to the burpees work on the quick release and rolling right to the floor without standing up.

Fire it Up!  Weekend here we come!

Post time and splits to comments.

Rowing WOD 7/30/13: 5 x 500m w/ 2min Rest

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Rowing WOD 7/30/13:

Week 2 of Renegade Rowing Team, Get excited!

Week 2 of Renegade Rowing Team, Get excited!

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

It’s been 4 weeks since we’ve attacked this Rowing WOD.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.  This Saturday we will test the 500m.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 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.

Post your split for each piece and share what you focused on!

Rowing WOD 7/29/13: 10k Row for Form – Post Time and Focus

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Rowing WOD 7/29/13:CFRowing Trainer Course

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

This past Wednesday, Rowing burst on to the scene with many people around the country trying the main site and CrossFit Games programming of a half-marathon row.  That’s 21,097 meters!  Jason Khalipa absolutely crushed it in a time of 1:18.  If you didn’t get a chance to witness it or try it, today is your day to sit on the erg and experience a little of what they went through.

Today’s Rowing WOD is a 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.