Tag Archives: functional movements

Rowing WOD 11/9/15: 4x10min Spicy Steady State w/ 1min Rest – Post Distance

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Rowing WOD:

The Ergs at CFB are ready for Renegades! Do you have what it takes?

4 x 10 min Spicy Steady State w/ 1 min Rest

10′ @ 18 s/m**

10′ @ 20 s/m**

10′ @ 22 s/m**

10′ @ Increasing Stroke Rating as follows

       (5′ @24, 3′ @26, 2′ @28)

**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds

**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last piece is open and should be based on how you feel.  Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

Novice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.

Post the total distance rowed to comments.

Rowing WOD 11/7/15: 6x2min On, 1min Off Varying Rates – Post Splits

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Rowing WOD:

6 x 2min On, 1min Off as follows:

2′ @ 20 s/m (+9 sec above 2k avg split)

1′ rest

2′ @ 22 s/m (+7 sec above 2k avg split)

1′ rest

2′ @ 24 s/m (2k split +5)

1′ rest

2′ @ 26 s/m (2k+3)

1′ rest

2′ @ 28 s/m (2k+1)

1′ rest

2′ @ 30 s/m (2k)

The Renegade Rowing Club will be starting Friday, December 4th at 6:30am at CrossFit Boston.  Winter training will take place Friday mornings leading up to CRASH-B’s in February.  Do you have what it takes?

Can you believe it’s almost Thanksgiving?  There are holiday cups at Starbucks, decorations up in stores, and I might have even heard some holiday music on the radio.  The best part of it all is that CRASH-B’s is right around the corner.  Yes, they may not be until February, but time flies over the holidays.  So kick off winter training today and continue to perfect your technique, hone your 2k tactics, and build your confidence to crush that erg every single week until CRASH-B’s.  If you want to join us just follow along and fit a few Rowing WODs in every week, along with your normal training and lifting in the gym.  Choose WODs that will build upon your weaknesses and don’t be afraid to crush your favorites.

Think about the three key skills to rowing on and off the water.  Posture, Control, and Connection.  Really control the stroke rating and fight for the prescribed split.  Be smooth and be consistent every stroke.  During the rest paddle in slow motion, really emphasizing and thinking about the timing of the stroke and where your body is in space.

Post your Average 500m Split for Each Piece to Comments!

Pat at 2010 CRASH-B Sprints from Coach Pat on Vimeo.

Rowing WOD 11/6/15: AMRAP10 – 250m Row, 2 HSPU – Post Avg Split and Total HSPU

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Rowing WOD:

The Ladies getting after it at the Renegade Rowing League last year!

As Many Rounds As Possible in 10 minutes of …

250m Row

2 Hand Stand Push Ups (Add 2 HSPU every round)

***THE SECOND ROUND WOULD LOOK LIKE THIS:

250M ROW

4 HSPU … ETC.

Functional movements like squats, deadlifts, kettle bell swings, box jumps, wall balls, and ROWING require a constant awareness of midline stability and core strength.  In order to achieve the smooth, powerful motion we’re looking for in all functional movements we must be able to maintain a solid midline at all times.  Today’s Rowing WOD is a good burner that will test that midline stability.  If you have hand stand push ups be sure to keep that midline locked in through the whole motion.  If you don’t have hand stand push ups modify by kicking into a hand stand, pausing to make sure you have the midline tight, and then kicking back down.  Once you’re back on the floor do a regular push up before kicking into the next hand stand.  Strict Dumbbell Press is another good substitution for Handstand Push Ups.   All athletes should look to go hard on the row, but fight for consistent splits each round.

Post your average split and total hand stand push ups to comments!

Rest Day 11/5/15: Announcing the Renegade Rowing League 2015/16

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Rest Day:

Renegade Rowing League is Back!

Announcing the Renegade Rowing League 2015/16

2k Row CRASH-B Style @CFB

December 12th, January 16th, and February 20th

 If you’re in the Boston Area on December 12th, come to CrossFit Boston at 100 Holton St, Brighton, MA at 8am to compete Head to Head CRASH-B Style.  There’s a $15 Entry Fee and prizes for winner’s of all age categories.  There will be holiday drinks and socializing afterwards with athletes from all over the area.

Mike and Mike attacking the 2k at the RRL - Are you ready for the Renegade Rowing League?

We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.  The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes.  Grab some friends, come on down, and get after it.  This will be the first of three 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships at the end of February.  Anyone is welcome to come test themselves to see how they stack up.

If you’re interested in competing please register here!  The Renegade Rowing League will use the same event categories as CRASH-Bs.

Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!

Rowing WOD 11/4/15: 2k Row w/ 5 LEB’s EMOM – Post Time

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Rowing WOD:Lateral Erg Burpee Air

2k Row

w/ 5 Lateral Erg Burpees Every Minute On the Minute

Happy Wednesday!  Get excited because everyday is another day closer to the start of the Renegade Rowing Club, the Renegade Rowing League (RRL), and the CRASH-B’s.  More details on the RRL will be out tomorrow.  The RRL will be held on December 12th, January 16th, and February 20th.  I’m reaching out to those I know are interested this week.  If you or your box is interested in competing at the RRL please let me know – pat@renegaderowing.com.

Chest to the deck!

Today’s Rowing WOD should provide some fun and motivation for the RRL!  This is a great one to challenge a training partner with!  If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg.  Focus on smooth rowing and being efficient.  If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees.  Be sure to push both thumbs down as you pull your toes up to loosen those straps.  Remember, every minute on the minute you must complete 5 lateral erg burpees!

Post your time to comments.