Tag Archives: healthy-living

Rowing WOD 4/23/14: AMRAP8 − 750m Row, 15 Plate Burpees – Post Score

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Rowing WOD:

Putting Renegade Rowing to the test over 2k!

Putting Renegade Rowing to the test over 2k!

As Many Rounds As Possible in 8min …

750m Row (@2k Goal Pace)

15 Plate Burpees (Do a burpee and hop onto a 45 lb. Bumper Plate)

In competition and training there is usually a prescribed time domain whether it’s a Chipper, AMRAP, Distance, or RFT setup.  When you’re training for competition or focused on achieving a goal/standard it helps to know you’ll have the energy and mental toughness required to perform for that entire time domain.  A 2k requires full commitment both mentally and physically for 6 to 8 minutes depending on your ability.  In preparation for our next 2k test and other summer competitions, we will be training this time domain at least once a week to focus on the intensity and mentality needed on race day.

Today’s Rowing WOD should be performed at high intensity as if it were race day.  Be sure to get a good warmup in that includes a few bursts at race pace.  The first 750m should be completed as if it were a 2k race.  Get a good start, 7-10 high strokes, and settle to your goal 2k pace.  You should be focused on efficient rowing that allows you to hold one split and one stroke rating all the way through.  During the 15 burpees focus on breathing and resetting your mind for the next 750m.  The burpees should be a fun challenge because they require a little accuracy to hop onto the plate without missing it.  The plate will ensure you’re being consistent with the work you do each rep.  As you start the second 750m dig deep and be ready to fight mentally with positive self talk.  The second 750m should be performed like the third 500m of your 2k.  The third 500m of a 2k is your opportunity to reach your goal.  If you can crush your splits in the third 500m of a 2k you will crush your goal.

Reaching your 2k goal starts today.  Get after it!

Post the number of complete rounds plus additional meters/reps to comments!

Rowing WOD 4/12/14: 2.5k, 2k, 1.5k – Post Avg Splits

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Rowing WOD:

Rowing Workshop with Newport Navy Base on Wednesday!

Rowing Workshop with Newport Navy Base on Wednesday!

2.5k (@2k+5)

5min Rest

2k (@2k+3)

4min Rest

1.5k (@2k+1)

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k by holding specific splits for long distances.  Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

RR DadWhy is Rowing Fun?

Post your Average 500m Splits to Comments along with an answer to this question…

Rest Day 3/23/14: What does your stroke look like and what can you improve?

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Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Thank You MSCF!

Yesterday I had an awesome afternoon at Mountain Strength CrossFit in Winchester, MA.  We put on a Renegade Rowing Workshop and helped 10 participants improve their rowing  technique and knowledge.  Everyone had a blast, rowed well, and walked away with some solid drills and experiences to put into play this week.

Every participant got a copy of the Renegade Rowing Stroke Tool to critique their stroke via video review.  If you’d like a copy or some help with your stroke please shoot me an email and we’ll get you on the right track.

7 Ergs in a Subaru … Who's got 8?

7 Ergs in a Subaru … Who’s got 8?

It’s been a fun weekend of firsts.  First time that rowing has been included in the CrossFit Games Open and the first time I’ve fit seven ergs into my car.  Previously my record was four and yesterday we found a way to make it seven.

I hope everyone has a relaxing Sunday and is getting ready for the last week of the Renegade Rowing Training cycle.  7×1 Strength Days coming up!

Rowing and Strength WOD 3/13/14: 5x800m Row w/ 2min Rest, 6×3 Back Squat @82.5% – Post Splits and Loads

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Renegade Rowing Workshop – Saturday, March 22nd @Mt. Strength CrossFit in Winchester, MA – Sign Up Here!

Rowing WOD:

Smooth Is Fast! The RRL in action!

Smooth Is Fast! The RRL in action!  Checkout the RR Team Page and the RRL 1k Page!

5 x 800m w/ 2min Rest

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

  • Choose split based off of last Tuesday’s Rowing WOD.
  • Should you go faster or slower having done another 2k?
  • Post Average Split for Each to Comments.

Strength WOD:

6×3 Back Squat @82.5%

  • Post Loads to Comments

Conditioning WOD:

4RFT

200m Run

15 Push Ups

  • Post Time to Comments.

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Afterwards get in some good mobility and make sure you’re moving well and recovered for the Back Squats.  Give them all you’ve got.  The conditioning wod should be a great burner to finish with.  Have fun and get after it!

Rest Day 3/9/14: Who wants to Row, Run, WOD, Run, Row? – Check the RRL1k!

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Rowing on the Water! Can't wait for the ice to melt!

Rowing on the Water! Can’t wait for the ice to melt!

Want to Row, Run, Race a 1k on the Concept2, Run, and Row again?

Renegade Rowing is going to kick off the Summer Masters Rowing season by hosting a Renegade Rowing League 1k Race at CrossFit Boston.  Masters crews from across the Northeast are invited to join us for a friendly event that involves Rowing 2k on the water from Community Rowing Inc., Running a mile to CrossFit Boston, Competing to PR your 1k on the Concept2 Ergometer, Running a mile back to the Charles River, and Rowing 2k back to CRI.  If you’d like to join us please sign up here and Coach Pat will get you all of the details!  The date of the 2014 RRL 1k is Saturday, May 31st.

Do you have what it takes?

It will look something like this …