Tag Archives: healthy-living

RR Team and RRL1K Announcement! and Strength WOD 3/6/14: 5×5 Back Squat @80% – Post Loads

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Checkout the Renegade Rowing Team and Renegade Rowing League 1k!

Checkout the Renegade Rowing Team and Renegade Rowing League 1k!

Want to race on the water this Summer?  Consider joining the 2014 Renegade Rowing Team – Check it out and Sign Up Here!

Want to get inspired and commit to training for the Summer Rowing Season? Consider the 2014 Renegade Rowing League 1k – Check it out and Sign Up Here!

Rowing WOD:

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

4′ Rest

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

  • Post Splits to comments @26 and @20 for both pyramids

Strength WOD:

5 x 5 Back Squat @80%

  • Post Loads to Comments.

Conditioning WOD:

4 RFT

400m Run

20 Wall Balls (20/14 lbs.)

10 Push Ups

  • If it’s to cold outside to run then sub a 500m row.
  • If you don’t have space for wall balls then sub DB Thrusters.
  • Post time to comments.

Today’s focus is strength.  Use the pyramids in the Rowing WOD for a good warmup and skill session to dial in ratio and control.  Then get in a couple of warmup sets and whatever mobility you need before attacking the Back Squats.  Keep your chest up, lock your breath in, and spread the floor.  Drive through those heels as you fight through the hole.  Put all of your focus and effort into your working sets to get the most out of today.  If you’ve got the time give the Conditioning WOD a shot and empty the tanks.

One more day until we find out what’s in store for “14.2”!  Make sure you’re mobilizing and recovering well.

Have fun and go hard!

Rest Day 3/2/14: Who’s doing “14.1” again? – Share

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The Morning Crew at CFB attacking 14.1

The Morning Crew at CFB attacking 14.1

The CrossFit Games Open has begun and “14.1” was announced on Thursday at 8pm EST.  It is actually a repeat of the very first open workout “11.1”.  I was lucky enough to know what CrossFit was at the time and can remember cheering on the athletes of CrossFit Morristown competing in Montclair, NJ that year.  On Thursday night I decided to give it a go at CrossFit Boston and let me tell you it is an epic workout.  I don’t think I’ll do it again, but that topic always seems to be hot.  Will you do “14.1” twice to try and better your score?  Will you be consistent with that strategy for each weak of the Open?  There is definitely something to be said for the learning curve and figuring out how to best game a workout for yourself.

Please share if you’ve given it a shot, what you scored, and if you’ll be doing it again before Monday night!

I got 263 Reps.  Good Luck!

Conditioning WOD 2/26/14: “Rowing Helen” Re-Test – Post Time and Splits

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Rowing WOD:

Renegade Rowing at CFB

Renegade Rowing at CFB

10′ Erg Warmup: Start w/ Reverse Pic Drill and Pic Drill

3×20 Starts – 1/2 stroke, 3/4 stroke, full stroke (Half Speed, Half Pressure)

Conditioning WOD:

“Rowing Helen” – 3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Strength WOD:

25 GHD Sit Ups then,

Superset

1a. 7×5 Dips

1b. 7×5 Pull 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, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  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.

This week is a competition week in the Renegade Rowing Training Plan.  Today is your opportunity to compete against yourself and everyone else on your team to improve your performance from last week.  Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 500m piece.

Strength WOD 2/17/14: 3×10 Deadlift @70% – Post Loads

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Rowing WOD:

Thor and Terese!

Thor and Terese!

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

  • Post Split @28 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26 w/ 1′Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
  • Post Splits for each 2′ segment @26

Strength WOD:

Nick and Thor all Smiles

Nick and Thor all Smiles

3×10 Deadlift @70% of 1RM

  • Be sure to get a few warmup sets in.
  • Post Load and Reps to Comments.

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

50 Double Unders (1 attempt unbroken)

All the Renegades!

All the Renegades!

It has been 6 weeks.  We’ve made it through one cycle of the Renegade Rowing Training Plan, members at CrossFit Boston have transformed themselves, and the Renegade Rowing Club has thrown down at the 2014 CRASH-B Indoor World Rowing Championships.  How did you do?  Did you PR your 2k or change your lifestyle?  What can you improve and how will you do better over the next 6 weeks?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s yesterday.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing.

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Deadlifts @70% of the 1RM (which we tested last week).  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Rowing and Conditioning WOD 2/1/14: 10x:40 On/ :20 Off – “Jackie” – Post Splits and Time

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Rowing WOD:

BC Men's Crew getting after some Calories, Planks, and Goblet Squats this week.

BC Men’s Crew getting after some Calories, Planks, and Goblet Squats this week.

10 x :40 On, :20 Off (Race Pace)

  • Post Goal Split for CRASH-B’s and Results to Comments.

Conditioning WOD:

“Jackie” – For Time …

1k Row

50 Thrusters (45# Barbell)

30 Pull Ups

  • Post Time and Average Split to Comments

Strength WOD:

6×3 Shoulder Press

  • Post Loads to Comments.

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 10 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.  Focus on your breathing and form.

The first two pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last two pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 10 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

CRASH-B’s are about two weeks away!  Really dial in your game plan and attack each piece.  This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race.  Focus on consistency and make every single stroke count.

When you attack Jackie pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the thrusters and pull ups at full intensity.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  Try to improve your “Jackie” time from last week!