Tag Archives: new sport

Rowing WOD 9/24/13: 6x3min w/ 2min Rest – Post Splits

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Rowing WOD 9/24/13:

The 2013 RRT in one of the Fall's first Head Races on the Charles!

The 2013 RRT in one of the Fall’s first Head Races on the Charles!

6 x 3min w/ 2:00 Rest

  • 1st/2nd @5k+2 Pace
  • 3rd/4th @5k Pace
  • 5th/6th @5k-2 Pace

We performed this Rowing WOD back in July with a focus on executing our 1k Pace.  Today is a day to dial in your pacing for the 5k Test we have coming up this weekend.   This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test.  Fall Championship Regattas are right around the corner.  Are you ready?

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your race and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your goal split for each piece and the average 500m splits for each piece to comments!

Rowing WOD 9/20/13: RR Warmup, FS 6×3, Barbell Fran, RR Warm Down – Post Splits, Load, and Time

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Rowing WOD 9/20/13:

Imagine doing this Rowing WOD on the Charles River

Imagine doing this Rowing WOD on the Charles River

Buy In: 1 Mile Run (easy pace)

Strength: Front Squat 6 x 3

  • 6 sets of 3
  • Work to something heavy for the day.
  • Take the weight from the floor.

Metcon: Barbell Fran – 21-15-9

  • Thrusters (45#)
  • Pull Ups (scale w/ jumping pull ups)

Cash Out: 2k Row @5k+3 Pace

This Wednesday the Boston College Men’s Crew Team hit the classic benchmark wod Fran with empty barbells and a focus on power with the hips.  It’s great for feeling the power we need 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 load, times, and splits to comments.

Rest Day 9/19/13: Who’s on your team? – Share your thoughts

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Rest Day 9/19/13:RRT13 RoR Boat Pic

Who’s on your team?

Every day you go to work there is a team of people you work with.  Every day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.

RRT13 RoR Team picsFall is here.  Set a goal, whether it’s a competition or a benchmark, and let’s get after it.  Here is a little video of the Renegade Rowing Team.  After 8 weeks of training, they learned to row together and push themselves to a third place finish at the Rumble on the River last Sunday.  If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!

Rowing WOD 9/18/13: RR Warmup, Deadlift, KB/Burpee Metcon, RR Warm Down – Post Splits, Load, and Times

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Rowing WOD 9/18/13:

Renegade Rowing Team - Racing through last bridge at Rumble on the River!

Renegade Rowing Team – Racing through last bridge at Rumble on the River!

1. 2k Row @5k+8

2. 1 Mile Run (moderate pace);

3. Deadlift

  • 5@40%, 5@50%, 5@60%
  • Max Reps @70% (Go For More Than Last Week!)
  • 5@50%
  • Focus on Form, Rhythm, and Speed on the Drive

4. Partner WOD For Time …

  • 21*-15*-9*
  • KB Swings (1.5 pood/1 pood)
  • Burpees Over The Kettlebell
  • *One Partner Runs 200m while One Partner Holds a Plank after each round

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

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 the metcon and get that heart rate and breathing up.  This is the Third 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/rowing if you’re strapped for time.

Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.

Rowing WOD 9/17/13: 5x1k w/ 3:00 Rest – Post Splits

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Rowing WOD 9/17/13:

Renegade Rowing Team - Racing at the Rumble on the River on Sunday

Renegade Rowing Team – Racing at the Rumble on the River on Sunday

5 x 1k w/ 3:00 rest

  • Execute 5k-1 Pace
  • Row like it’s the middle of your 5k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 5k and Rowing WOD.

Post your average splits and stroke ratings for each piece to comments!