Tag Archives: functional movements

Strength WOD 3/11/14: 6×3 Deadlift @82.5% – Post Loads

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Rowing WOD:

The Ladies of the Renegade Rowing League getting after it in Heat 1 on Saturday.

12′ CAS24 (Castle @24s/m)

2′, 2′, 2′, 2′, 2′, 2′ (@22, 24, 22, 24, 22, 24)

6′ Mobility

12′ CAS28

2′, 2′, 2′, 2′, 2′, 2′ (@26, 28, 26, 28, 26, 28)

  • Post Distances to Comments

Strength WOD:

6 x 3 Deadlift

  • Post Loads to Comments

Conditioning WOD:

AMRAP6

3 Overhead Squats (115/75 lbs.)

3 Handstand Push Ups

30 Double Unders

Today’s focus is Strength!  Get in a good warmup with the Rowing WOD and mentally prepare to go big for the Deadlifts.  If you have a solid setup in the Deadlift and stay connected as you squeeze the weight off the floor, the next time you hop on an erg you will pull numbers you’ve never seen before.  Dialing in the details of the basic lifts like the deadlift and the back squat can transfer both strength, power, and body awareness to your stroke in the boat.  Keep training your endurance and aerobic capacity, but be sure you have the strength to support your stroke when you need it most!

Get Strong and Share your experience!

Conditioning WOD 3/10/14: 6RFT – 250m Row, 10 Burpees, 2 Snatch – Post Time

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Rowing WOD:

Smooth Is Fast! The RRL in action!

Smooth Is Fast! The RRL in action!

10 x 10 Strokes

  • First 10 Strokes of Start (1/2, 3/4, Full, 7 High)
  • After each set pause at 1/2 slide and let the fan come to a stop and Reset Monitor
  • Post Lowest Average Split to Comments.

Conditioning WOD:

6RFT

250m Row

10 Burpees

2 Snatch (135/95 lbs.)

  • Post Time to Comments.

Strength WOD:

EMOM10

2 Snatch

  • Heavier than last week.

Superset:

5×5 Pull Ups

5×5 Dips

  • As Heavy As Possible
  • Post Loads to Comments

Start the week of strong with some focused start work and then attack the Conditioning WOD.  Be sure to focus on your setup and execution of the snatches.  On Thursday we’ll be testing Games WOD 14.1 and today is a chance to dial in your snatches for that.

Have fun and tear it up!

Rest Day 3/9/14: Who wants to Row, Run, WOD, Run, Row? – Check the RRL1k!

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Rowing on the Water! Can't wait for the ice to melt!

Rowing on the Water! Can’t wait for the ice to melt!

Want to Row, Run, Race a 1k on the Concept2, Run, and Row again?

Renegade Rowing is going to kick off the Summer Masters Rowing season by hosting a Renegade Rowing League 1k Race at CrossFit Boston.  Masters crews from across the Northeast are invited to join us for a friendly event that involves Rowing 2k on the water from Community Rowing Inc., Running a mile to CrossFit Boston, Competing to PR your 1k on the Concept2 Ergometer, Running a mile back to the Charles River, and Rowing 2k back to CRI.  If you’d like to join us please sign up here and Coach Pat will get you all of the details!  The date of the 2014 RRL 1k is Saturday, May 31st.

Do you have what it takes?

It will look something like this …

Rowing WOD 3/8/14: Row 2k! – Post Results

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Rowing WOD:CFB 1k

2k Row

  • Post Results to Comments.

Strength WOD:

5×5 Shoulder Press @80%

  • Post Load to Comments.

Conditioning WOD:CFB 1k Row

5RFT – 15min Cap

200m Run

20 DB Walking Lunges (45/25 lbs.)

5 Wall Climbs

  • Post Score to Comments.

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our first test post CRASH-B’s and will give us an idea of how our training is progressing and what pacing we should use in future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Rowing WOD 3/7/14: Peak Power Test and Tabata Starts – Post Max Watts and Best Split

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Rowing WOD:

Thor's Ready for the Renegade Rowing League! Are you?

Thor’s Ready for the Renegade Rowing League 1k this Summer! Are you?

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Cleans

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Conditioning WOD:

AMRAP4

5 Push Press (95/65 lbs.)

10 Box Jumps (24/20 in.)

  • Post Rounds + Reps to Comments.

The focus of today is Power, so be sure to get in the Rowing and Strength WOD.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

Who’s Ready to test the 2k tomorrow?