Brrrr It’s Cold… Time to think about 2k’s! RRP 12-11-17

Check out the Renegade Rowing Training Plan for this week below.  It’s getting cold so we’re going to fire it up with some 2k prep and practice.

Weekly Training Plan:

RRP 12-11-17

Weekly Challenge:

Spend 4min in a Passive Squat each day

RR Social WOD:

Hike Harvard Stadium @6:30am on Thursday 

Strength and Conditioning WOD:

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who's ready for tomorrow?

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Monday’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments along with your average split for each 500m.

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Breath, It’s all about breath! RRP 12-4-17

Check out the Renegade Rowing Training Plan for this week below.  It’s going to be a solid week, so be sure to hydrate and sleep well.  Have your meals and pre/post workout snacks ready to go!  You will need them!

 

Weekly Training Plan:

RRP 12-4-17

Weekly Challenge:

Spend 5min working on Breathing Practice (4-count box breathing) in different configurations.

RR Social WOD:

Hike Harvard Stadium @6am on Thursday 

Monday’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8

Post your total score and thoughts to comments!

Rowing WOD 2/27/16: Row 2k – Post Time, Average Split, and Stroke Rating

Rowing WOD:

The Gentlemen of the Renegade Rowing League tearing it up!

The Gentlemen of the Renegade Rowing League tearing it up!

2k Row

  • Post Results to Comments.

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is the third time we’ve tested the 2k this winter.  Today you’re rowing in honor of those competing at CRASH-B’s on Sunday.  CRASH-B’s is the World Indoor Rowing Championship held at Boston University’s Agganis Arena.  Many rowers and crossfitters from across the world are flocking to Boston to see what they’ve got and drop the hammer.

If you’re one of the athletes competing at CRASH-B’s you should do some mobility and a few starts in place of today’s 2k.  Rest, hydrate, eat well, and get fired up for Sunday!

Post your 2k results to comments!

Rowing WOD 2/26/16: 2x12min w/ 3min Rest – Focus: Rhythm

Rowing WOD:

Smooth Is Fast!  These Renegades are ready for CRASH-B's!

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20
  • FOCUS: Rhythm and Ratio
  • Post Distances to Comments.

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are this Sunday on February 28th.  Use today as a day to mentally prepare and recover.  Have fun hitting a lift or short conditioning workout, but use the Rowing WOD to smooth everything out, breath, and mentally prepare for Sunday.  Be sure to mobilize well before and after so that there are no kinks holding you back on race day.

Bring on the weekend!

Rowing WOD 2/25/16: Peak Power and Tabata Starts – Post Max Watts and Fastest Start

Rowing WOD:

So fast they're a just a blur on the drive.  Renegades crushing the 2k in January.

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

The focus of today is Power and Preparation for the 2k Start, so be sure to get in the Rowing and Strength WOD.  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!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

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

Who’s Ready to test the 2k Saturday or Crush It at CRASH-B’s on Sunday?