Tag Archives: exercise

Rowing WOD 11/21: “King of the Erg” – And the Winner is! …

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Chest to the deck!

Rowing WOD 11/21:

“King Of The Erg”

2 Athletes Compete At A Time:

5 Burpee Erg Jumps

300m Row (800m Max)

Win by 5m!  Winner Stays On!

Do you have what it takes to step up to the plate and execute when it counts?  Sport provides us an opportunity to compete and test ourselves and others.  By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy.  Push them.

And Get Up!

Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym.  All you need is two ergs.  On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time).  Then the first athlete to get to 300m on the erg wins.  If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins.  If no one takes it by 800m the competition is a draw and both athletes get off.  Otherwise the winner stays on to challenge the next athlete in line.  Repeat as long as time allows or until there are no challengers left.

Post your “King Of The Erg” and the best Average 500m Split of the day to comments.

****** And The Winner Is! ********

Last Saturday athletes from both CrossFit Boston and North Shore CrossFit pulled their first 2k of the winter season and took part in the Renegade Rowing League.  The league will consist of a 2k every month leading up to CRASH-B’s.  The results of last Saturday can be found below.  The fastest competitors in each event won a Sculling Lesson on the Water with Coach Pat.  Think you have what it takes?  Then get ready for the second race of the Renegade Rowing League to be held on Saturday, December 15th at 8am.  Email Coach Pat at pat@renegaderowing.com if you’re interested in having your gym join the fun.

Congrats to all competitors!

Renegade Rowing League Results 11-17-12

Rowing WOD 11/20: 8 x 1min w/ 1min Rest – Post Avg Splits

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Results from the Renegade Rowing League last Saturday!

Rowing WOD 11/20:

8 x 1min w/ 1min Rest As Follows

1′ @24 (2k+5)

1′ @26 (2k+3)

1′ @28 (2k+1)

1′ @30 (2k)

1′ Start and Settle to 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace and then sprint last 30sec (like race)

Last week we focused on suspension.  As you warmup today try to feel connected to the footboards and remain weightless on your seat throughout the drive.  Be sure to keep the force horizontal and don’t do any more work than you have to.  For the first half of today’s Rowing WOD you should really emphasize and feel the connection to the erg through your feet.  Feel nice smooth suspension every stroke.

In the Renegade Rowing Club we’ll be working on the proper way to release the pressure you create by suspending.  We’ll be doing the feet out drill, rear of erg elevated drill, and $100 bill test.  The goal is to suspend and push through the heel/full foot and then just as you finish the stroke keep the balls of your feet attached to the footboards.  We don’t want to rely on the straps to pull us back up.  Our finish should be powerful but in control.  One cue is to point the toes as you finish the stroke.  Also ensure that when you finish the hips aren’t tucking under.  Stay on your sit-bones and transfer the weight to the front of your seat as you swing into the recovery.  I know this is a lot to think about, so don’t get to caught up in it.  Just be smooth and stay connected to the footboards through the bottoms of your feet.

Post your average splits from each piece to comments!

Checkout the Renegade Rowing League below!  Winner’s of a sculling lesson on the water will be announced tomorrow.

Rowing WOD 11/19: 2 x 15min w/ 5min Rest – Post Distance

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Props to NSCF Rowing Club for hitting the 2k on Saturday!

Rowing WOD 11/19:

2 x 15′ w/ 5′ Rest

  • 5′ @ 18

  • 5′ @ 20

  • 5′ @ 22

Saturday we kicked off the Renegade Rowing League by crushing a 2k.  Results are in and are in the process of being formatted and posted online.  Many thanks to those who participated and I look forward to seeing everyone’s progress when the second 2k of the RRL takes place in December.  The rowing club from North Shore CrossFit rowed a 2k from their box on Saturday and hopefully we’ll get them to come join us in Boston for an even bigger event in December.

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.

Post your distance rowed each piece!

Rowing WOD 11/16: Partner WOD – 4RFT – 1. 500m Row 2. Shuttle Sprint, 20 Jump Squats – Post Time

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Grab your training partner and get after it!

Rowing WOD 11/16:

Partner WOD

4 Rounds For Time

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*Partner 1 starts with a 500m row

**Partner 2 starts with a shuttle sprint and 20 jump squats

***Whoever finishes first gets rest before having to switch stations

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time and Team Name to comments!

Checkout the Renegade Rowing League Setup!  The RRL starts Saturday at CrossFit Boston!

Rowing WOD 11/14: 12 x :40 On, :20 Off – Post Avg Split

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Who’s Ready for the Renegade Rowing League? Starts this Saturday!

Rowing WOD 11/14:

12 x :40 On, :20 Off (Race Pace)

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 12 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.

The first three pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last three pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 12 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Post your average 500m split and total calories to comments on our wall.