Tag Archives: functional movements

S&C WOD 12/26/14: Re-Test: “High Noon” – 12-1 of Row, BJ, and PU – Post Time

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The RRC getting after it!

The RRC getting after it!

Strength and Conditioning WOD:

Re-Test: “High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

We performed this WOD last Wednesday.  Here is a chance to improve your performance.  In today’s Strength and Conditioning WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!

Strength and Conditioning WOD 12/24/14: “Beach Burner” – Post Time

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Strength and Conditioning WOD:

The Ladies getting after it in Heat 1 of the Renegade Rowing League last Saturday!

“Beach Burner”

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Strength and Conditioning WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/23/14: 4×1.5k w/ 4min Rest – Post Average Splits

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Here’s the training plan for the week! RRTP 12-22-14

Rowing WOD:CFRowing Trainer Course Drills

4 x 1,500m w/ 4:00 rest

  • Execute Race Focus
  • Row Each Piece @28-30 s/m at the following paces: 2k+5, 2k+4, 2k+3, 2k+2

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD.  Our next 2k will be the Renegade Rowing League on Saturday, January 24th! Register Here!

Congrats on the RRL 2k and PR’s! S&CWOD 12/22/14: 6RFT – 10 Push Ups, 250m Row, 10 Pull Ups – Post Time

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Congratulations and Thank You to all who participated in the Renegade Rowing League on Saturday.  We had two epic heats of racing and many PR’s.  The next RRL will be January 24th, so get pumped!  Results for this weekends race are posted below.

RRTP 12-22-14

Here's a quick snapshot of this weeks training plan. Let us know if you have any questions!

Here’s a quick snapshot of this weeks training plan. Let us know if you have any questions!

Strength and Conditioning WOD 12/22/14:

6 Rounds For Time …

10 Push Ups

250m Row (@2k Pace)

10 Pull Ups

:30 Rest After Each Round

It’s Christmas Week, but we can still fit in some solid work.  We’ve got a few more solid days left in 2014, so let’s make the most of them!  Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough.  Every round is an opportunity to fight for that split, just like in the third 500m of a 2k.  Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core.  Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again.  A good goal is to go sub 20 minutes.

Have fun and do good work!

Post your time and splits to comments.

******* Results from the Renegade Rowing League on 12-20-14 *******

Heat 1

Heat 1

Heat 2

Heat 2

Renegade Rowing League #2! – Rowing WOD 12/20/14: Row 2k! – Post Results

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It has arrived!  Renegade Rowing League Race #2 is here!  If you’re in the Boston area come compete and cheer everyone on at 114 Western Ave, Allston, MA.  It starts at 8:00am and there will be mobility demos and mobility toys to play with as well.  Let the games begin!

Rowing WOD:

Get After It!

2k Row

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 second test of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!