Tag Archives: new sport

Rowing WOD 1/18/13: AMRAP8 − 750m Row, 40 Burpees OTB, Max Thrusters – Post Thrusters and Avg. Split

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Rowing WOD 1/18/13:

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

As Many Reps As Possible in 8 minutes of …

750m Row

40 Burpees Over the Bar

Max Rep Thrusters (135/95 lbs)

Today’s Rowing WOD is an awesome challenge on all fronts.  We did it at CrossFit Boston on Thursday and it is a great Games/Open style WOD.  The time domain is similar to a 2k row and that’s what you can focus on during the 750m.  In terms of rowing in a competition, this is an example of where a good race start comes in handy.  Get off to a quick start and know what you’ll settle to.  The first 500m should be executed exactly like your race plan for the 2k we’ll do on Saturday.  As you come into the last hundred meters you may want to ease off to save your legs and lungs for the burpees and thrusters.

During the burpees each trip over the bar counts as one rep.  Instead of jumping and clapping you just have to hop over the bar.  This slows you down a bit, but allows you to RR Thruster 2keep moving.  Find a consistent rhythm and just blow through them unbroken.

If all goes well you’ll have 2 to 3 minutes to tackle the thrusters.  Scale the wait accordingly and be sure to keep a solid posture with your chest up in the bottom.  Do as many as possible without putting the bar down and then game the rest in sets of 3-5 reps. You’re score is the number of thrusters completed in 8 minutes.  Be ready to finish strong and push it out in the last 15 to 20 seconds just like a 2k.

Post Total Number of Thrusters along with your Average 500m Split to comments.

Rest Day 1/17/13: When is your next 2k test? – 15min Mobility

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Rest Day 1/17/13:

RRC getting after some Hamstring Mobility

RRC getting after some Hamstring Mobility

When is your next 2k test?

CRASH-B’s are officially one month away!  They are otherwise known as the World Indoor Rowing Championships and they’re held at Boston University’s Agganis Arena on February 17th.  There will be hundreds of rowers and crossfitters from around the country and world descending on Boston to try to claim a hammer and a personal best.  Many of these athletes have been training all winter.  Knowing where their current 2k is and how they’ll respond to the pain and glory of competition is key.  That is why they’ll test their 2k probably within the next week.

Here at Renegade Rowing we will be hosting an opportunity for athletes from around Boston to come experience the competition they’ll see at CRASH-Bs.  The final race of this  winter’s Renegade Rowing League will be a 2k from 8am-9am this Saturday, January 19th at CrossFit Boston Iron and Grit.  Anyone wishing to compete and test their 2k can come on by 114 Western Ave and give it a go.  The entry fee is $10 and winners of each event will receive a Renegade Rowing T-Shirt.  To register just shoot Coach Pat an email at Pat@RenegadeRowing.com.

Below is a video of the last Renegade Rowing League.  Take a look and then go take 15 minutes out of your day to focus on mobilizing your ankles, hamstrings, and hips!

Rowing WOD 1/14/13: 4x10min Spicy Steady State w/ 1min Rest – Post Total Distance

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Rowing WOD 1/14/13:

4 x 10 min Spicy Steady State w/ 1 min RestRRC 2012

  • 10′ @ 18 s/m**
  • 10′ @ 20 s/m**
  • 10′ @ 22 s/m**
  • 10′ @ Increasing Stroke Rating (5′ @24, 3′ @26, 2′ @28)

**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds (if you’re rowing 2:00 splits for 4min, then you would row the fifth minute at 1:57 while maintaining the same stroke rating)

**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last piece is open and should be based on how you feel.  Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

RRC AnjaNovice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.

Post the total distance rowed to comments.

Rest Day 1/13/13: What are you doing to improve efficiency and performance in competition this year?

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Rest Day 1/13/13:

Attendees at last years CrossFit Rowing Trainer Course in VT

Attendees at last years CrossFit Rowing Trainer Course in VT

What are you doing to improve efficiency and performance in competition this year?

Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills.  This is the first of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.

On June 8th and 9th CrossFit Boston will be hosting a two-day CrossFit Rowing Trainer Course.  Head Coach Shane Farmer will be at CrossFit Boston on Saturday to give everyone the knowledge they need to improve their rowing and teach it to others.  On Sunday I will be helping the folks at Community Rowing Inc. teach everyone to scull and row on the water.  It will be a blast, so sign-up early before it fills up!

Register Here!

Learning to Scull at CRI!

Learning to Scull at CRI!

Also, to help promote the CrossFit Rowing Cert., Renegade Rowing has developed a two-hour Renegade Rowing Workshop to give your box a taste of what they will learn at the certification and improve their performance in training and competition.  If you own a box or would like to see a workshop at your gym this winter and spring, shoot me an email at Pat@RenegadeRowing.com and we can set it up.  I’ll have more details about the Renegade Rowing Workshop up on the site soon.

Let me know if you have any questions, register for the CrossFit Rowing Trainer Course in Boston, and have a great day!

Rowing WOD 1/12/13: 4 x 2:00 w/ :30 Rest – Post Splits

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Rowing WOD 1/12/13:

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

4 x 2:00 w/ :30 Rest

  • Race Pace
  • Execute Race Plan

Today’s Rowing WOD is all about executing your race plan and sticking to your splits.  For the first piece come out fast with a good start and then 7 to 10 quick strokes.  Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k.   For the second and third pieces paddle into them and hold strong at your ideal race pace.  Imagine they are the second and third 500m of the race.  During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down.  For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line.  Have positive mental cues ready for all 4 pieces just like during the race.  There is no room for negativity or “I can’t…” phrases.  They won’t help you.  Just sit up, breath, push the legs down, swing, have quick hands, and attack.  Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record.  Get hungry and get after it!

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