Tag Archives: functional movements

Rest Day 1/17/13: When is your next 2k test? – 15min Mobility

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Rest Day 1/17/13:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

When is your next 2k test?

CRASH-B’s are officially one month away!  They are otherwise known as the World Indoor Rowing Championships and they’re held at Boston University’s Agganis Arena on February 17th.  There will be hundreds of rowers and crossfitters from around the country and world descending on Boston to try to claim a hammer and a personal best.  Many of these athletes have been training all winter.  Knowing where their current 2k is and how they’ll respond to the pain and glory of competition is key.  That is why they’ll test their 2k probably within the next week.

Here at Renegade Rowing we will be hosting an opportunity for athletes from around Boston to come experience the competition they’ll see at CRASH-Bs.  The final race of this  winter’s Renegade Rowing League will be a 2k from 8am-9am this Saturday, January 19th at CrossFit Boston Iron and Grit.  Anyone wishing to compete and test their 2k can come on by 114 Western Ave and give it a go.  The entry fee is $10 and winners of each event will receive a Renegade Rowing T-Shirt.  To register just shoot Coach Pat an email at Pat@RenegadeRowing.com.

Below is a video of the last Renegade Rowing League.  Take a look and then go take 15 minutes out of your day to focus on mobilizing your ankles, hamstrings, and hips!

Rowing WOD 1/16/13: For Time – 21-15-9 Calories, Power Cleans, Push Ups – Post Time

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Rowing WOD 1/16/13:

For Time …

21-15-9

Row for Calories

Checkout everyone's preparation for the catch!

Checkout everyone’s preparation for the catch!  They’re ready to suspend!

Power Clean (95/65 lbs)

Push Up

Rowing requires power and endurance.  Today’s Rowing WOD is focused on that power.  Keep a solid core and really stand up off of those footboards.  Try to feel like you’re suspending yourself weightless just above the seat without losing contact.

Post your time to comments.

Rowing WOD 1/15/13: 10 x 250m w/ 45sec Rest – Post Splits

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Rowing WOD 1/15/13:

Does your race plan involve you're Warm Up?

Does your race plan involve you’re Warm Up?

10 x 250m w/ 45 seconds Rest

The Games and the Open are right around the corner and now is the time to start thinking about your game plan for certain WODs.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

This Saturday, January 19th, we will be testing our 2k again.  If you’re in the Boston Area you’re invited to come and visit CrossFit Boston Iron and Grit and compete in the Renegade Rowing League.  It will take place from 8 am – 9am.  In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Rowing WOD 1/14/13: 4x10min Spicy Steady State w/ 1min Rest – Post Total Distance

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Rowing WOD 1/14/13:

4 x 10 min Spicy Steady State w/ 1 min RestRRC 2012

  • 10′ @ 18 s/m**
  • 10′ @ 20 s/m**
  • 10′ @ 22 s/m**
  • 10′ @ Increasing Stroke Rating (5′ @24, 3′ @26, 2′ @28)

**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds (if you’re rowing 2:00 splits for 4min, then you would row the fifth minute at 1:57 while maintaining the same stroke rating)

**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.

RRC AnjaNovice 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.

Rest Day 1/13/13: What are you doing to improve efficiency and performance in competition this year?

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Rest Day 1/13/13:

Attendees at last years CrossFit Rowing Trainer Course in VT

Attendees at last years CrossFit Rowing Trainer Course in VT

What are you doing to improve efficiency and performance in competition this year?

Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills.  This is the first of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.

On June 8th and 9th CrossFit Boston will be hosting a two-day CrossFit Rowing Trainer Course.  Head Coach Shane Farmer will be at CrossFit Boston on Saturday to give everyone the knowledge they need to improve their rowing and teach it to others.  On Sunday I will be helping the folks at Community Rowing Inc. teach everyone to scull and row on the water.  It will be a blast, so sign-up early before it fills up!

Register Here!

Learning to Scull at CRI!

Learning to Scull at CRI!

Also, to help promote the CrossFit Rowing Cert., Renegade Rowing has developed a two-hour Renegade Rowing Workshop to give your box a taste of what they will learn at the certification and improve their performance in training and competition.  If you own a box or would like to see a workshop at your gym this winter and spring, shoot me an email at Pat@RenegadeRowing.com and we can set it up.  I’ll have more details about the Renegade Rowing Workshop up on the site soon.

Let me know if you have any questions, register for the CrossFit Rowing Trainer Course in Boston, and have a great day!