Tag Archives: new sport

Strength WOD 2/17/14: 3×10 Deadlift @70% – Post Loads

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Rowing WOD:

Thor and Terese!

Thor and Terese!

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

  • Post Split @28 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26 w/ 1′Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
  • Post Splits for each 2′ segment @26

Strength WOD:

Nick and Thor all Smiles

Nick and Thor all Smiles

3×10 Deadlift @70% of 1RM

  • Be sure to get a few warmup sets in.
  • Post Load and Reps to Comments.

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

50 Double Unders (1 attempt unbroken)

All the Renegades!

All the Renegades!

It has been 6 weeks.  We’ve made it through one cycle of the Renegade Rowing Training Plan, members at CrossFit Boston have transformed themselves, and the Renegade Rowing Club has thrown down at the 2014 CRASH-B Indoor World Rowing Championships.  How did you do?  Did you PR your 2k or change your lifestyle?  What can you improve and how will you do better over the next 6 weeks?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s yesterday.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing.

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Deadlifts @70% of the 1RM (which we tested last week).  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!

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

CRASH-B’s – World Indoor Rowing Championships – Sunday, February 16th, 2014

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12543436235_778ec1d8eb_z-2Good Luck All Competitors at the 2014 CRASH-B’s!

Yesterday the Boston College Men’s Rowing Team got a chance to throw down their best 2k Row with Renegade Rowing and CrossFit Boston.  Today there will be a number of BC Men and Renegade Rowers throwing down at Boston University’s Agannis Arena.  It’s been a fun winter of training thus far and I’d like to wish everyone competing the best of luck.

Looking forward to helping as many athletes and rowers as possible reach their goals!

Have Fun and Row Hard!

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Rowing WOD 2/15/14: Row 2k – Post Time, Average Split, and Stroke Rating

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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 2/13/14: Peak Power and Tabata Starts – Post Max Watts and Fastest Start

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Rowing WOD:

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

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.

Strength WOD:

EMOM10

2 Power Snatch

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Superset:

4×6 Pull Ups

4×6 Dips

Conditioning WOD:

AMRAP7

50 Double Unders

15 Burpees

  • Post Rounds + Reps 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?

Rest Day 2/9/14: Thanks and Congrats to our Renegades in Texas!

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Renegades are ready for CRASH-B's! Bring it on!

Renegades are ready for CRASH-B’s! Bring it on!

I hope you all get to have a restful Sunday and enjoy watching some awesome competition at the Winter Olympics with your family and friends.  It has been a great winter of training hard and inspiring more and more people to not just row, but row well and row hard.  With all of the rowing that takes place in Boston it has been a privilege to interact with Renegade Rowing Athletes following the blog and training across the world.  It’s especially been amazing interacting with all of the athletes finding rowing in the state of Texas.  Recently I received an email from Ward who has been training right along with the Renegade Rowing Club this winter.  He’s a masters rower who competed at the Dallas SWEAT’s Indoor Rowing Competition (Southwest Ergometer Amateur Tournament) and he’s made some awesome gains.

Thanks Ward and every Renegade Rower in Texas for pushing hard this winter and sharing your experience with us!  Keep up the hard work!

Here’s what Ward had to say about his Renegade Rowing Experience:

” Coach Pat,

Thank you for letting me tag along with your merry RRL band of athletes. Via internet, YouTube, programming and perhaps most importantly – the explanations of why we are doing and what we hope to accomplish from each WOD – you have taken me from not having a clue to actually having the confidence to create a 2K game plan.  I print out all of the WODs and occasionally go back and re-read the explanations – more than once a light bulb goes off; agh, this is what he means.

There is no doubt that had I been in Boston with your group, or even had a training partner vs training solo in Dallas I could have made greater physical gains, but that does not diminish the incredible job you have done in effectively teaching concepts, encouraging effort and making this a fun journey.

This morning I had a 2K PR at SWEAT: 7:37.4 (Masters 65+).
Thanks Pat!  Good luck at Crash B’s.

-Ward ”

You’re the man Ward!