Tag Archives: new sport

Rowing and Strength WOD 3/13/14: 5x800m Row w/ 2min Rest, 6×3 Back Squat @82.5% – Post Splits and Loads

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Renegade Rowing Workshop – Saturday, March 22nd @Mt. Strength CrossFit in Winchester, MA – Sign Up Here!

Rowing WOD:

Smooth Is Fast! The RRL in action!

Smooth Is Fast! The RRL in action!  Checkout the RR Team Page and the RRL 1k Page!

5 x 800m w/ 2min Rest

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

  • Choose split based off of last Tuesday’s Rowing WOD.
  • Should you go faster or slower having done another 2k?
  • Post Average Split for Each to Comments.

Strength WOD:

6×3 Back Squat @82.5%

  • Post Loads to Comments

Conditioning WOD:

4RFT

200m Run

15 Push Ups

  • Post Time to Comments.

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Afterwards get in some good mobility and make sure you’re moving well and recovered for the Back Squats.  Give them all you’ve got.  The conditioning wod should be a great burner to finish with.  Have fun and get after it!

Rowing WOD 3/12/14: Race Pace – 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD:

The Virtual Boats projected on the wall at the Renegade Rowing League on Saturday!

The Virtual Boats projected on the wall at the Renegade Rowing League – Checkout the RRL 1k taking place in May!

Race Pace

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

  • Post Avg Splits to Comments

Conditioning WOD:

5RFT

5 Toes to Bar

10 Box Jumps (24/20 in.)

15 Push Ups

  • Post Time to Comments

Strength WOD:

Superset:

6 x 1min Plank (Cycle through Front, Side, Side)

6 x 10 GHD Sit Ups

High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Race Pace and is a test of your ability to consistently perform under pressure.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Pick the 500m Split and Stroke Rating you plan to hold as your race pace for your next 2k.  For each distance execute that pace (split and SR) as consistently as possible.  When you repeat a distance try to be even more consistent and imagine each stroke takes you closer to a PR.

Remember, the goal is to row at race pace for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits for each piece to comments.

Strength WOD 3/11/14: 6×3 Deadlift @82.5% – Post Loads

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Rowing WOD:

The Ladies of the Renegade Rowing League getting after it in Heat 1 on Saturday.

12′ CAS24 (Castle @24s/m)

2′, 2′, 2′, 2′, 2′, 2′ (@22, 24, 22, 24, 22, 24)

6′ Mobility

12′ CAS28

2′, 2′, 2′, 2′, 2′, 2′ (@26, 28, 26, 28, 26, 28)

  • Post Distances to Comments

Strength WOD:

6 x 3 Deadlift

  • Post Loads to Comments

Conditioning WOD:

AMRAP6

3 Overhead Squats (115/75 lbs.)

3 Handstand Push Ups

30 Double Unders

Today’s focus is Strength!  Get in a good warmup with the Rowing WOD and mentally prepare to go big for the Deadlifts.  If you have a solid setup in the Deadlift and stay connected as you squeeze the weight off the floor, the next time you hop on an erg you will pull numbers you’ve never seen before.  Dialing in the details of the basic lifts like the deadlift and the back squat can transfer both strength, power, and body awareness to your stroke in the boat.  Keep training your endurance and aerobic capacity, but be sure you have the strength to support your stroke when you need it most!

Get Strong and Share your experience!

Conditioning WOD 3/10/14: 6RFT – 250m Row, 10 Burpees, 2 Snatch – Post Time

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Rowing WOD:

Smooth Is Fast! The RRL in action!

Smooth Is Fast! The RRL in action!

10 x 10 Strokes

  • First 10 Strokes of Start (1/2, 3/4, Full, 7 High)
  • After each set pause at 1/2 slide and let the fan come to a stop and Reset Monitor
  • Post Lowest Average Split to Comments.

Conditioning WOD:

6RFT

250m Row

10 Burpees

2 Snatch (135/95 lbs.)

  • Post Time to Comments.

Strength WOD:

EMOM10

2 Snatch

  • Heavier than last week.

Superset:

5×5 Pull Ups

5×5 Dips

  • As Heavy As Possible
  • Post Loads to Comments

Start the week of strong with some focused start work and then attack the Conditioning WOD.  Be sure to focus on your setup and execution of the snatches.  On Thursday we’ll be testing Games WOD 14.1 and today is a chance to dial in your snatches for that.

Have fun and tear it up!

Rest Day 3/9/14: Who wants to Row, Run, WOD, Run, Row? – Check the RRL1k!

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Rowing on the Water! Can't wait for the ice to melt!

Rowing on the Water! Can’t wait for the ice to melt!

Want to Row, Run, Race a 1k on the Concept2, Run, and Row again?

Renegade Rowing is going to kick off the Summer Masters Rowing season by hosting a Renegade Rowing League 1k Race at CrossFit Boston.  Masters crews from across the Northeast are invited to join us for a friendly event that involves Rowing 2k on the water from Community Rowing Inc., Running a mile to CrossFit Boston, Competing to PR your 1k on the Concept2 Ergometer, Running a mile back to the Charles River, and Rowing 2k back to CRI.  If you’d like to join us please sign up here and Coach Pat will get you all of the details!  The date of the 2014 RRL 1k is Saturday, May 31st.

Do you have what it takes?

It will look something like this …