Rest Day:
Meatball!
Do you have a fun companion that hangs around the gym or boathouse? They can help make everyone smile, laugh, and stay positive. Always a good thing during tough workouts!
Share your gym or boathouse pet!
Rowing WOD:
Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop
“Hamilton”
3 Rounds for Time …
1k Row, 50 Push Ups
1k Run, 50 Pull Ups
From time to time CrossFit creates a new WOD that is a step above all the rest. These are called Hero WODs. They are named after Heroes who have given their lives in the line of duty. Every time we perform a Hero WOD is an opportunity to think outside ourselves and push a little bit harder for those that put themselves in harm’s way for us.
Over the past couple of weeks we have been preparing ourselves physically and mentally to crush this workout in its entirety. Today’s Rowing WOD is the full thing, an awesome Hero WOD named Hamilton. Today is the day to push ourselves harder, execute our rowing, and honor Hamilton. Your focus should be to push the pace on the running, push ups, and pull ups. Figure out how you’re going to game each movement to get through it the fastest.
On the 1k Row I would like to see everyone execute the first 1k of your 2k race plan. We will be testing our 2k again soon and today is a great opportunity to build confidence and hit your new 2k splits. Start quick and light, settle with breathing, and execute every stroke with balanced power. Stay strong mentally and physically. Look back at what you did last week and try to hold a consistent pace through the whole workout. If you can, negative split the run and the row to make each round a little faster than the first.
Execute your game plan. Smooth is Fast!
Post your time and average splits for the 1k’s to comments.
Rowing WOD:
Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let’s get after it and get some more!
“Hills”
3 x 10min w/ 4min Rest as follows …
4min @24 s/m
3min @26
2min @28
1min @30
Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves. That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing. Ease into this workout for the first four minutes by finding your rhythm and breathing. However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.
Set the monitor for 10 minutes of work and 4 minutes of rest. During each ten minute piece follow the prescribed rating shifts.
Post your distance for each piece to comments.
Rowing WOD:
Complete all 3 For Total Time …
1. 500m Row (Like start of 2k)
2. 3 Rounds: 7 Thrusters (85/45 lbs), 7 Chest to Bar Pull Ups
3. 500m Row (Like finish of 2k)
This week CFB tested Fran! The feeling after completing Fran is the same as the feeling after completing a 2k. That being said, your game plan for both should be similar. Quick clean start for 10 reps/strokes and then settle into a consistent, smooth pace that you can handle for the whole race. Your form will have to be on point, you’ll need to focus on breathing, and your mind must be right. Mental strength will be key and you must be ready to fight off that little voice inside your head with cues like “legs”, “push”, “I can”, “breath”, “swing”, “smooth”…
Today’s Rowing WOD is an opportunity to dial in your form, prepare mentally, and build
consistency in your movement. Start and finish with a 500m Row that mimics your 2k race plan. Execute the same split and stroke rating you ideally want to hold on your next 2k. In between perform 3 flawless rounds of thrusters and pull ups.
A 2k didn’t pop up in this years open, but you can be sure it will pop up at Regionals and the games. From now until Regionals, Renegade Rowing will be working to improve your form, capacity, and strategy to crush that 2k. If you plan to be at the top of the podium you will need to crush the erg. These workouts are a great place to start. Fit in a couple every week, share your thoughts and results, and you’ll be ready to crush that 2k in competition.
Post your time and average splits for each 500m to comments!
Rowing WOD:
10 Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!
2 x 15′ w/ 5′ Rest
(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)
Strength WOD:
7×1 Deadlift
Then wait at least 5 minutes,
10+ RM Retest of heaviest load from last 3×10 DL
Conditioning WOD:
AMRAP12
12 Air Squats
6 Handstand Push Ups
400m Run
Our next 2k is here! This Saturday all of our hard work gets put to the test. Get in some solid work each day, but be sure you’re recovered, feeling good, and ready to compete when we 2k on Saturday.
Today’s Focus is Strength and we are testing both our 1 Rep Max as well as retesting our 10+ Rep Max at the heaviest weight we did for 3×10 Deadlifts six weeks ago. Today’s Rowing WOD is a chance to work on Rhythm and Timing and is also a great warmup for our Strength WOD. Every five minutes the rating will change to keep you focused. Try to fix one part of your stroke each five minutes. Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored. In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases and start to get fired up for those Deadlifts!
Get after it and have a solid start to the week!
Renegade Rowing 