Tag Archives: new sport

Rowing WOD 6/23: “The Valley” 500m Row, 5 Erg Facing Burpees ….

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Chest to the floor.

Rowing WOD 6/23:

“The Valley”

500m Row, 5 Erg Facing Burpees, 

400m Row, 4 Erg Facing Burpees, 

300m Row, 3 Erg Facing Burpees, 

200m Row, 2 Erg Facing Burpees, 

100m Row, 1 Erg Facing Burpee

30 Seconds Rest

Pop Up!

1 Erg Facing Burpee, 100m Row, 

2 Erg Facing Burpees, 200m Row, 

3 Erg Facing Burpees, 300m Row, 

4 Erg Facing Burpees, 400m Row, 

5 Erg Facing Burpees, 500m Row

Today’s Rowing WOD is focused on intensity and moving through the hips.  Hit each row hard, but hold a consistent split.  Don’t just fly and die.  Your goal should be to come up the other side of the valley faster than you went down.  This a great opportunity to practice that quick release to get the feet out fast.  

Jump!

For the erg facing burpees, start facing the erg, drop down and touch your chest to the floor, pop up using your hips, then jump over the railing.  That is one erg facing burpee.  It doesn’t have to be a perfect push up on the way down, just get that chest to the floor without smashing your face or knees.

Post your time to comments and let us know how the Erg Facing Burpees go!

Rowing WOD 6/19: 8 x 500m Row w/ 1:45 Rest

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Concept2 Rowing Cert @ Craftsburry

Rowing WOD 6/19:

8 x 500m w/ 1:45 Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

Post your split for each piece and share what you focused on!

What Does It Take To Be A Renegade?

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Be A Renegade Challenge

During the month of May we will be competing in the first of many challenges to truly be renegades in life and sport.  Rather than take the easy road and go with the typical norms of society we will hold each other to higher standers and work to be better people and better athletes.  To often we get lazy and take for granted the opportunities we have to make ourselves and others the people we want to be.  The Be A Renegade Challenge is our opportunity to make a change and fight for our true potential.

This week will be a trial week to see who wants to commit to the challenge for the month of May.  Every day there will be a challenge posted on the blog for you to complete and then share your experiences through the comments.  If you’re interested in competing for the Renegade Challenge Cup check out the Be A Renegade Challenge page and start tracking your progress toward becoming a Renegade!

If you would like to become an official challenger for the Renegade Challenge Cup let us know in the comments section of this post.  We’ll gladly add you to the Be A Renegade Challenge page.  

If you want to just check out how the form and challenge works, select Renegade Wannabe under the Name drop down and fill out the form.

4/23 Daily Challenge

Find a New Sport!  

Google a sport you’ve been thinking of trying.  Learn more about it.  Then come up with a plan to give it a try.  Comment with what you learned and how you plan on trying your new sport!