Tag Archives: functional movements

Rowing WOD 11/3/15: 3Rds – 1min Max Distance, 1min Max Air Squats, 1min Rest – Post Scores

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Rowing WOD:

Get Hungry for next Spring! Winter training starts now!

3 Rounds

1min Max Distance Row

1min Max Rep Air Squats

1min Rest

As rowers we seek to develop the strength and power of our legs.  As Athletes training for General Physical Preparedness we seek to develop the core and our ability to extend the hips.  The combination of the two if done well can produce amazing rowers.  Take a look at gold medal winner Erin Cafaro for example.  However, if done poorly, the combination of rowing, strength, and fitness can tear the body apart.  Today’s Rowing WOD is a great example.  If you throw caution to the wind, flail around on the erg, and let your knees cave in the squat you will hurt something.  Focus on good posture in both the rowing and air squats and keep good control through the whole range of motion.  Go hard and push your limits, but don’t compromise your form.

Post Total Meters and Total Air Squats to Comments.

Rowing WOD 11/2/15: AMRAP20 – 500m Row, 15 Push Ups – Post Score

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Rowing WOD:

When should you break the elbow? Learn more about the stroke with Renegade Rowing!

As Many Rounds As Possible in 20 Minutes of …

500m Row 

15 Push Ups

*Row each consecutive piece @14 s/m, @16, @18, @20, @22, … each round increase stroke rating by 2 beats

**If more than 3 consecutive strokes are taken at a different stroke rating, stop and complete a 5 Burpee penalty and then start that round over.

Now that the fall rowing season is winding down it’s time to take a week to gather ourselves before winter training kicks in to high gear.  Rowing Clubs will be popping up at gyms across the country over the next couple of weeks to begin training for indoor rowing events.  To set yourself up for a good indoor season take some time this week to really dial in your control, form, technique, and understanding of the stroke.  This week will include Rowing WODs to help build the skill set of the novice rower and refocus the veteran rower.  If you’re new to the sport of rowing take some time to feel out the stroke and go slower.  Veterans can challenge themselves by building power and ratio at the lower stroke ratings, but don’t over do it.  Their will be plenty of hard work in the coming weeks.

Post Score and Thoughts to Comments!

Rowing WOD 10/30/15: Peak Power and 2k Test – Post Peak Power and 2k Time/Split

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Rowing WOD:

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

Peak Power Test

then

2k Row

If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

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.

For the 2k Test, set the monitor for 2,000 meters and execute a race plan.  The most successful race plans are the simplest.

Try this…

Starting 3 strokes (Half, 3/4, Full)

7-10 High Strokes

Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)

Pull a consistent spit +/- 1 split second through the body of the race

@250m to go, Sprint for the Finish Line!

Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!

Rest Day 10/29/15: Head of the Fish, 2k Prep, and Renegade Rowing Club!

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Rest Day:

It was a solid end to the season! Time to turn it up for the Winter Season!

Head of the Fish is this Weekend!  I hope you’re planning on dressing warm because it’s going to be cold and wet.  I’ll be in town Saturday night and coaching on Sunday.  Hope to see some Renegades there!

Announcing the 2015/16 Renegade Rowing Club!

It’s that time of year again.  The weather has gotten cold and no one wants to row in the cold.  Now is the time to get pumped for training in the gym and crushing your 2k on the erg!  The 2015/16 Renegade Rowing Club will be held at 6:30am on Friday mornings at CrossFit Boston in Brighton, MA.  Practices will start the first Friday of December, 12/4/15.  The cost for the Renegade Rowing Club will be $177 for the whole winter.  We will be training for the Renegade Rowing League, which will be held in December, January, and February leading up to CRASH-B’s.  Who’s game?  Email me if you plan on joining the Renegade Rowing Club, pat@renegaderowing.com.  There are only 16 spots available in the club, so let me know sooner rather than later!

What’s your 2k Race Plan?

Get hydrated, eat well, and get a good sleep.  It’s been a solid three days of training/testing.  Be sure to take the time to mobilize those quads, hips, and hamstrings.  In training we ask a lot of our quads whether it’s rowing or running stadiums.  Show them some love even if it’s painful.  Do it!

For those that have been following the Rowing WODs you’ve probably noticed we are in the middle of a testing week.  We tested the 5k on Monday, the 1′ domain and 1 RM for our lifts on Tuesday, and our general fitness on Wednesday.  If you’ve missed those or are looking for the ultimate test, Friday will be a chance for you to attain 7 or 8 minutes of glory.  Start thinking of your goal and developing a race plan that will get you there.

Post thoughts on your 2k Race Plan, Goals, and if you will be joining the Renegade Rowing Club!

Rowing WOD 10/28/15: “The Renegade Benchmark” – Post Time and Strategy

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Rowing WOD:

The Men's Junior Light 8+ Fish Head courtesy of WW Crew - a.k.a. "Cindy"

“The Renegade Benchmark”

3 Rounds For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing: