If you want to be your best you’ll need others to push you and help you be your best in training. Checkout how the Renegade Rowing Club pushes and supports each other even in their warmup. Surround yourself with good people and the possibilities are endless.
Share your team to comments even if it’s a solid training partner. They’re priceless!
“The Gobble Gauntlet”
800m Run
50 Sit Ups
800m Run
40 Air Squats
800m Run
30 Burpees
800m Run
20 Push Ups
800m Run
10 Split Squat Jumps
Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t, try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Post Time to comments!
Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.
Get some ratio at the Renegade Rowing Club starting December 2nd!
If you’re interested in joining the Renegade Rowing Club to train for the Renegade Rowing League and CRASH-B’s please register here. The club starts training Monday, December 2nd at 6:30pm at CrossFit Boston.
What Should I Eat Before a Workout??
Posted on November 14, 2012 by Wicked Good Nutrition
Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.
Then share your favorite pre-workout meal in the comments!
Rowing WOD 11/15/13:
Break Parallel and Explode Up Through The Heels!
“It’s all about the …”
5 Rounds For Time
250m Row (@2k-2)
10 Goblet Squats to the Erg (25/15 lbs.)
Whether you want to win the Renegade Rowing Cup for your Box, take home the hammer from the CRASH-Bs, conquer the games, or just live a healthier life, you will need to be able to powerfully extend your hips. In rowing specifically, we need to be able to turn on our glutes and hamstrings quickly in order to pick up the boat or flywheel before they die. Getting our motor neurons to fire quickly in order to drive through the heels is the name of the game. In today’s Rowing WOD use the erg seat, or the erg rail if the seat is to high, for goblet squats. Focus on getting to the same depth every time, kissing the erg, and then exploding through the heels. The weight is light, so focus on good foundational movement and generating speed with the legs and hips. Cycle through the squats with good form as fast as possible. If you think you have what it takes to go heavier, say 45/35 lbs., make sure you maintain the same explosive speed on the drive of the Goblet Squat that you have at lighter weight. During the 250m pieces you can practice your 2k start and then fight to consistently hold a 500m Split that is 2 seconds faster than your current 2k average split.
Post your time and average splits to comments! Also, would you wear a RR shirt that said that … “It’s all about the …”, strategically placed of course. Let us know!
Congratulations Boston Red Sox! 2013 World Series Champs!
Renegade Rowing 