Tag Archives: functional movements

Rowing WOD 10/20/15: 10x:30 On, :30 Off – Max Pressure – Post Splits

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Rowing WOD:

Racing the Single at HOCR!

10 x :30 On, :30 Off

  • Max Pressure
  • Splits should be lower than last Tuesday

It’s been a few months since we’ve done this workout.  We hit this Rowing WOD in June.  Now is a good time to look back and see how you’ve done with training both in consistency and progress toward your goals.  Next week we retest everything including peak power and the 2k.  Let’s kick this week off right by setting the tone today and doing everything we can to be ready for next week.  Go all out and push yourself today!

Congratulations to all those that competed at the Head of the Charles Regatta this weekend!  It was a beautiful couple of days and tons of people came out to support the sport of rowing.  The wind was a bit ridiculous at times on Saturday, and it was frigid on Sunday, but that’s just part of the adventure.  Well done all!

Post your average splits and stroke ratings.  Comment on your consistency and recovery between pieces.

Rowing WOD 10/19/15: 3x15min w/ 4min Rest – Post Distances

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Rowing WOD:

Tryout for the Renegade Rowing Team this Friday!

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rest Day 10/16/15: Where do you row? In a Gym? On the Water? With a Rowing Club?

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Rest Day:

Where do you row? In a Gym? On the Water? With a Rowing Club?

Rowing as a sport has been exploding over the last couple of years. I’d love to hear from everyone. Where do you row? I’ve been in touch with many followers of the Renegade Rowing WOD as well as gym owners who have started their own rowing clubs. If I can help you take rowing to the next level please let me know.

It’s been said that Rowing Is Passion!

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles. Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for. Seeing all of you improve and find passion in rowing is what it’s all about. Feel free to share this video and article with your friends and look us up when you’re in Boston.

Throw Back Thursday: Renegade Rowing Interview via Boston.com

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Rowing WOD 10/14/15: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

1. 2k Row @5k+7

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. Perform in Teams of 4 – Split Up Work As You See Fit

  • 50 Slam Balls (20/15 lbs.)
  • 100 Partner Squat Med Ball Throws (20/14 lbs.)
  • 100 Ring Rows

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The sumo deadlift high pulls are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  They performed this last week in preparation for the Head of the Charles this weekend.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your scores to comments.