Tag Archives: health

Conditioning WOD 1/8/14: 250m Row, “Helen”, 250m Row – Post Time and Splits

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Rowing WOD:

The guys getting cheered on by fans at the RRL! Who's getting ready for January 25th?

The guys getting cheered on by fans at the RRL! Who’s getting ready for January 25th?

10′ Erg Warmup

3×20 Strokes (10 w/ Pause @1/2 Slide, 10 Building to Race Pace)

Conditioning WOD:

Complete for Time…

1. Buy In: 250m Row

2. “Helen” – 3 Rounds

  • 400m Run
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

3. Cash Out: 250m Row

Strength WOD:

Superset

1a. 6×4 Dips

1b. 6×10 Sit Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish 250m, but be smooth and efficient through “Helen”.  Focus on breathing and consistent pace.  If you execute consistency through all three rounds you get to empty the tanks on a 250m sprint just like the finish of a 2k.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 250m piece.

 

Rest Day 12/8/13: Poll – What does your facility offer? Rowing, Strength, or Both?

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I’m always curious to hear what everyone has to work with.  If you have a quick second please fill out the poll below.  Someday I dream of opening a boathouse that has enough room for a legitimate gym where rowers can get all of the strength and conditioning they need and other athletes can give rowing a shot in their off-season.  If you know of one please let me know!

Checkout members of the Renegade Rowing Club working on their connection and speed with rowing and olympic lifting last week!

RR Terese

 

RR Terese Snatch Setup

 

RR Terese Snatch Extension

 

RR Terese Snatch Landing

Rest Day 11/24/13: How do you introduce rowing to new rowers?

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Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop earlier this year!

This past Friday I introduced a new client at the gym to rowing.  I was only using rowing as part of the warmup, but still needed to impart some words of advice on technique and “how to row” without taking the whole session.  I imagine it’s a challenge that a lot of athletes, rowers, and trainers run into.  What do you do with a class or client when there is limited time and you’d like to get them rowing well enough to have fun, push themselves, and walk away having learned something?

Below is a video I made when I was in the Institute for Rowing Leadership a couple of years ago.  One thing I might modify for using this type of intro in a gym setting would be to say the words “Push Away” instead of “Stretch Away” in order to emphasize that rowing is a pushing sport.  Try both though and see what happens.

If you have any good ideas or experiences for introducing rowing in 5min to new rowers or a class of athletes please share to comments!

Rowing WOD 11/22/13: Partner WOD – 4RFT – 500m Row, Shuttle Sprint/Jump Squats – Post Team Name and Time to Comments

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Rowing WOD 11/22/13:

The Original Renegade Rowing Training Partners getting after it!

The Original Renegade Rowing Training Partners getting after it!

Partner WOD

4 Rounds For Time:

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*PARTNER 1 STARTS WITH A 500M ROW

**PARTNER 2 STARTS WITH A SHUTTLE SPRINT AND 20 JUMP SQUATS

***WHOEVER FINISHES FIRST GETS REST BEFORE HAVING TO SWITCH STATIONS

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time and Team Name to comments!

Checkout the Renegade Rowing League Setup from last year!  The RRL starts December 21st at CrossFit Boston.  Register here if you’d like to compete!  If you’re interested in training for the RRL checkout the Renegade Rowing Club!

Rowing WOD 10/30/13: “The Renegade Benchmark” – Post Time and Strategy

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Rowing WOD 10/30/13:

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

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: