Rowing WOD:
BC Men 2k Testing this Winter!
2k Row
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 fourth time we’ve tested the 2k this winter/spring. Grip it and rip it! Fire It Up!
Post your 2k results to comments!
Working the skill of Suspension with athletes from MSCF!
Thank You MSCF!
Yesterday I had an awesome afternoon at Mountain Strength CrossFit in Winchester, MA. We put on a Renegade Rowing Workshop and helped 10 participants improve their rowing technique and knowledge. Everyone had a blast, rowed well, and walked away with some solid drills and experiences to put into play this week.
Every participant got a copy of the Renegade Rowing Stroke Tool to critique their stroke via video review. If you’d like a copy or some help with your stroke please shoot me an email and we’ll get you on the right track.
7 Ergs in a Subaru … Who’s got 8?
It’s been a fun weekend of firsts. First time that rowing has been included in the CrossFit Games Open and the first time I’ve fit seven ergs into my car. Previously my record was four and yesterday we found a way to make it seven.
I hope everyone has a relaxing Sunday and is getting ready for the last week of the Renegade Rowing Training cycle. 7×1 Strength Days coming up!
Rowing WOD:
CFB getting after some rowing! Renegade Rowing Team Sign Ups and RRL 1k Sign Ups!
6 x 1:30 On / 1:30 Off for Max Calories as Follows:
1. @Damper of 10
2. @D4
3. @D8
4. @D6
5. @D2
6. @D5
Strength WOD:
7×2 Shoulder Press @87.5%
Conditioning WOD:
AMRAP 7min
15 Calorie Row
10 Toes to Bar
5 Wall Balls (20/14 lbs.)
Are you ready for “14.4”?
To be honest, I wasn’t. I have been dreaming for the last three years that rowing would be included in the Open. This year I had pretty much given up on that dream. But now it’s finally here!!! Rowing has been thrown into an epic chipper and now the world is wondering what Damper they should row on. Or is it the Drag Factor they should be looking for?
I coached the CFB morning crew through “14.4” on Friday morning and my advice to them was to sit tall, be smooth, and be efficient. I told every athlete that asked about damper settings to choose their most efficient setting. No need to get crazy and try something you haven’t done before. Set the erg to how you’re used to rowing and then row well.
If you don’t know where you’re most efficient, today’s Rowing WOD is a good opportunity to figure that out. Each piece you’ll have an opportunity to try a different Damper Setting. After you’ve finished be sure to go back in and determine the Drag Factor associated with your most efficient Damper Setting. The Drag Factor is what you’re really after so that the feel of the erg will be the same next time you attempt “14.4”. If you have time and would like to try out your new Drag Factor, give today’s Conditioning WOD a shot.
Focus on clean transitions, go hard, and have some fun!
Post your thoughts on the best Drag Factor for “14.4” to comments!
Rowing WOD:
The Renegade Rowing League 1k is coming … Join the Renegade Rowing Team to compete!
3 Rounds (60 strokes per round)
20 Strokes – Rear of Erg Elevated on 45# Plate
20 Strokes – Rowing Feet Out
20 Strokes – Row Feet Strapped in and Build to Full Pressure
Strength WOD:
Coach Pat getting after the Snatch!
EMOM10
3 Power Snatch
Superset:
6×5 Pull Ups
6×5 Dips
Conditioning WOD:
4 RFT
10 Overhead Squats (95/65 lbs.)
10 Push Ups
250m Row
Today’s Rowing WOD is an opportunity to use rowing as a warmup and practice the skills of control and connection. The Strength WOD is an opportunity to build power and speed on the drive and then transfer those skills to your rowing stroke in the Conditioning WOD.
Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat and erg. Push hard in the metcon and get that heart rate and breathing up.
One more day until “14.4” is released! Keep up the good work!
Looking for help on the Concept 2 Ergometer? Come to the Renegade Rowing Workshop at Mt. Strength CF next weekend! – Sign Up Here!
Rowing WOD:
Kat hitting a full finish!
10 x 15 Strokes On / 15 Strokes Off
Strength WOD:
EMOM12
2 Power Cleans + 1 Jerk
Superset:
5×6 Pull Ups
5×6 Dips
Conditioning WOD:
AMRAP4
4 Power Cleans (115/75)
4 Lunges (2 each in front rack)
4 Burpees Over The Bar
Today’s focus is power, so get after those Power Cleans and Jerks! Then get strong with pull ups and dips. I hope your training is going well and everyone is getting excited for “14.3”! Keep working hard and let us know how it’s going. I would love to hear how you guys do at 14.3 as well!
All the best!
-Coach Pat
Renegade Rowing 