Tag Archives: new sport

Rowing WOD 12/7: 5RFT – 20 Cal Row, 15 PU, 10 DB GTO, 5 Split Squat Jumps, Rest 1:30 – Post Time

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Great job with the focus and finish timing from the Renegade Rowing Club last night!

Great job with the focus and finish timing from the Renegade Rowing Club last night!

Rowing WOD 12/7:

5 Rounds for time…

20 Cal Row
15 Push Ups (hand release)
10 Dumbbell Ground To Overhead 50/35
5 Split Squat Jumps (ea. leg)

Rest 1:30 between rounds

Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance.  Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers.  Be efficient in your movement, keep a constant pace, and keep breathing.

Post your time to comments.

Rowing WOD 12/5: 4 Rounds for Max Reps – 1′ Row, 1′ Left Arm KB Snatch, 1′ Double Unders, 1′ Right Arm KB Snatch, 1′ Rest – Post Total Score

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Monica getting after the Double Udner

Monica getting after the Double Under

Rowing WOD 12/5:

4 Rounds for Max Reps of …

1min Row for Calories

1min Left Arm Kettle Bell Snatch

1min Double Unders

1min Right Arm Kettle Bell Snatch

1min Rest

Today’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8  Rogue just delivered a ton of new equipment to CrossFit Boston and I can’t wait to start using it!

Post your total score and thoughts to comments!

Rowing WOD 12/4: 5 x 800m w/ 2min Rest – Post Avg Splits

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Get Excited for the Renegade Rowing League December 15th!

Get Excited for the Renegade Rowing League December 15th!

Rowing WOD 12/4:

5 x 800m w/ 2min Rest

1st @24 s/m

2nd @26

3rd @28

4th @30

5th @32

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.  While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces.  The increasing stroke rating will give you a chance to see where you’re most effective.  Ideally whenever the stroke rating is increased the split should decrease.  Try to pick a split for each stroke rating and commit for the whole piece.  The last 3 should be around race pace.

Post your Average 500m Splits for each piece to comments.

****Renegade Rowing Club****

Tonight we’ll also be working on box squats to complement the explosiveness we want in the legs at the catch.  Here is a picture of Renegade Rower Thor getting after that suspension and explosiveness.

Keep Crushing It Thor!

Keep Crushing It Thor!

Rest Day 12/2: Where’s the closest Rowing Club to you? – Find out and share!

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Rest Day 12/2:

Where’s the closest Rowing Club to you?

Are they holding any indoor rowing competitions this winter?

If you drive by a nice body of water or are lucky to live near one, there is a strong possibility that there is a rowing club nearby.  If you need a break from holiday shopping or are recovering from a holiday party last night, sit down and do some research.  What bodies of water do you drive by or see every day?  Go online and check if there’s a rowing club on them.  Then try to find out if they hold any indoor rowing events this winter.  Share what you find and what opportunities there might be for other rowing athletes to compete this winter.

I’ll be up checking out the Lake Sunapee Rowing Club in New Hampshire this weekend as a guest.  They’ve invited me to talk about cross training for rowing and I can’t wait to tell them about all of the fun I’ve been having with CrossFit Boston, Wayland Weston Crew, Community Rowing, and of course Renegade Rowing.  Also, if you’re looking for a chance to compete come test your stuff at the Renegade Rowing League’s second race on December 15th at CrossFit Boston!

Post any thoughts to comments!

Rest Day 11/29: Olympic Lifting and Rowing? Thoughts?

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Rest Day 11/29:

Olympic Lifting and Rowing?

What do you think about using Olympic Lifting in training to be a Rower or using Rowing to be a better Olympic Lifter?  Both require speed and power and incorporate similar movement patterns.  However, in rowing you sit down and are in contact with three surfaces.  In Olympic Lifting you are only in contact with two.  In Olympic lifting the goal is to transfer forces vertically and in rowing the goal is to transfer forces horizontally.  Where do you see the most benefit in training with both?  Are there downfalls?

Post your thoughts to comments!