The Renegade Rowing Team is Ready to Rumble!
They Race at 9am today.
Come Cheer Them On!
Rest Day 9/15/13: Ready to Rumble?
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Rowing WOD 9/13/13: 1Mile Run, 5×5 Front Squat, 1/2 Karen, 2k Row – Post Times and Splits
Rowing WOD 9/13/13:
Buy In: 1 Mile Run (easy pace)
Strength: Front Squat 5-5-5-5-5
- 5 sets of 5
- Work to something heavy for the day.
- Take the weight from the floor.
Metcon: 1/2 Karen – 75 Wall Balls For Time (20/14 lbs.)
Cash Out: 2k Row @5k Pace
This Wednesday the Boston College Men’s Crew Team hit this wod with force. It’s another good one to focus on using the power from our legs and hips in the boat. Have some fun and do your best to execute the 2k row at the end as prescribed. If you’re not feeling it then back off a little, but be consistent. Have good form in all movements and have some fun kicking up the intensity.
Post your times and splits to comments.
Rest Day 9/12/13: Mobilize and then go for a walk! Along a River if possible.
Rest Day 9/12/13:
Mobilize and then go for a walk! Get outside and enjoy a walk around a lake or along a river if possible. Check out what’s in store for the Renegade Rowing Team this weekend!
Community Rowing Inc. (CRI) is set to host the fourth annual Rumble on the River, a free outdoor music and rowing festival scheduled for Sunday, September 15 from noon to 6:30 p.m. at the Harry Parker Boathouse, 20 Nonantum Rd. in Brighton.
The Renegade Rowing Team will be racing and there are many other activities to check out including live music and a VIP Beer Garden. Register for access to the Beer Garden here … Rumble on the River VIP Beer Garden Experience!
Hope to see you there!
Rowing WOD 9/11/13: RR Warmup, Deadlift, 1/2 Helen, RR Warm Down – Post Splits, Load, and Times
Rowing WOD 9/11/13:
1. 2k Row @5k+10
2. 1 Mile Run (moderate pace);
3. Deadlift
- 5@40%, 5@50%, 5@60%
- Max Reps @70%
- 5@50%
- Focus on Form, Rhythm, and Speed on the Drive
4. 1/2 Helen – 3 Rounds For Time…
- 200m Run
- 12 KB Swings (1.5 pood/1 pood)
- 6 Pull Ups
5. 1 Mile Run (easy pace)
6. 2k Row @5k+8
America is an amazing place to call home. Today is Patriot Day. Get outside and do this on the water if possible. Honor today by working hard in whatever you do, both inside and outside of the gym. This can be fit into a 2 hour practice with time in between each piece for mobility and rest. Push yourself, Have Fun, and think of all those serving our country both home and abroad who help make this country awesome.
Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down. The deadlifts are for strength and muscular endurance. Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat. Push hard in Helen and get that heart rate and breathing up. This is the second practice that the Boston College Men’s Crew Team did with Renegade Rowing. If you can do this on the water even better! This practice should take no longer than 2 hours. Cut out some of the running if you’re strapped for time.
Post your load for the Deadlift, score for Helen, and splits held for the rowing and running.
Rest Days 9/1/13 − 9/2/13: Enjoy Labor Day Weekend!
BC Men’s Crew and I doing our first Row, Run, WOD, Run, Row on Friday afternoon!
Congrats to all those that tested their 5k yesterday! It looks like there were a number of PR’s and everyone executed a solid game plan. Labor Day Weekend is a time to rest, relax, and have some fun with family and friends. With that in mind get outside and be active. Grab a friend and go a hike a mountain or hit a swimming hole. Play some golf or go for a ride. I wish you all a happy Labor Day Weekend and I look forward to hitting training hard with you on Tuesday!
All the best!
Coach Pat
Renegade Rowing 