Rest Day 7/4/13:
Fun on the Esplanade last year!
Happy 4th of July!
We live in an awesome country and today is a day to celebrate that! Get outside and enjoy some time with family and friends. If you need something to do before hitting that BBQ or Picnic, challenge a friend to 100 Burpees! Ready Go!
Have a great day and come ready to hit it hard tomorrow!
Rowing WOD 7/2/13:
5 x 500m w/ 2min Rest
1st/2nd – @ 2k Split
3rd/4th – @ 1k Split
5th – @ Max Effort
We’ve attacked a similar Rowing WOD earlier this Summer. 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. Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good. Negative splitting means you pull a faster split than you did the previous piece.
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!
Get some ratio on the Renegade Rowing Team!
2 x 15min w/ 5min Rest …
5min Rest
Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance. In long chippers rowing can be used as active recovery and a chance to catch your breath. Try to find the efficient rhythm and consistent pressure you’ll need to recover mid 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. In the second 15 minutes the stroke rating is going to decrease. Try to get ratio and keep the power up. Don’t let the split jump up. Focus on pushing the legs down faster and taking longer on the recovery.
Post your distance rowed each piece!
Rest Day 6/30/13:
What did you learn in June?
It’s finally summer and June is already over. What did you learn? Did you learn how to suspend from the handle, maintain a consistent split, or vary your ratio? Did you learn more about your Olympic Lifts? How hard did you push toward your goals? What are you looking forward to learning in July and how will you attack your goals differently? If you had any great revelations or fun stories please share!
Handstand Challenge!
Take 15 minutes today to practice free-standing hand stands. Who can hold a handstand for more than 5 seconds? Challenge a friend and have some fun!
Last, but not least… If you’re looking to learn more about rowing and how to do it on the water with a team, then the Renegade Rowing Team is for you! Tryouts will be held July 19th at CrossFit Boston starting at 6:30pm. Please sign up on the Programs Page. The team will train for 8 weeks and then race in September. Practices will be held at Community Rowing Boathouse from 6:30-8pm on Tuesday and Wednesday nights.
Let us know if you have any questions!
Rowing WOD 6/28/13:
Bringing it home in the sprint! Who’s interested in joining the Renegade Rowing Team this Summer?
4 Rounds For Time …
200m Row
20 Air Squats
Today’s Rowing WOD is a quick burner to get primed for our 1k test tomorrow. This is a great opportunity to not only practice the start and finish of your 1k, but the quick release transition on and off the erg for competitions. For the first 2 pieces perform your start and settle. Since the piece is so short you may only have a couple of strokes to settle before getting off the erg. Make them count! Hit your 1k goal pace the stroke after your 10 high in the start. For the last 2 pieces build over 10 to your 1k goal pace and then sprint out the last 10 strokes with negative splits. During the squats be smooth and breathe. Make sure you hit full depth to give the quads a little break and flush out some lactic acid from those quads.
I hope your excited to crush the 1k tomorrow. The tryout for the Renegade Rowing Team will involve a 1k and it would be awesome to have a game plan and know where you’re at going in. Tryouts will be July 19th at CrossFit Boston. Sign up on our Programs page and come ready to crush it.
Post your time and 1k goal to comments.
Renegade Rowing 