Rest Day:
Meatball!
Do you have a fun companion that hangs around the gym or boathouse? They can help make everyone smile, laugh, and stay positive. Always a good thing during tough workouts!
Share your gym or boathouse pet!
Rowing WOD:
10 Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!
2 x 15′ w/ 5′ Rest
(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)
Strength WOD:
7×1 Deadlift
Then wait at least 5 minutes,
10+ RM Retest of heaviest load from last 3×10 DL
Conditioning WOD:
AMRAP12
12 Air Squats
6 Handstand Push Ups
400m Run
Our next 2k is here! This Saturday all of our hard work gets put to the test. Get in some solid work each day, but be sure you’re recovered, feeling good, and ready to compete when we 2k on Saturday.
Today’s Focus is Strength and we are testing both our 1 Rep Max as well as retesting our 10+ Rep Max at the heaviest weight we did for 3×10 Deadlifts six weeks ago. Today’s Rowing WOD is a chance to work on Rhythm and Timing and is also a great warmup for our Strength WOD. Every five minutes the rating will change to keep you focused. Try to fix one part of your stroke each five minutes. Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored. In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases and start to get fired up for those Deadlifts!
Get after it and have a solid start to the week!
Working the skill of Suspension with athletes from MSCF!
Thank You MSCF!
Yesterday I had an awesome afternoon at Mountain Strength CrossFit in Winchester, MA. We put on a Renegade Rowing Workshop and helped 10 participants improve their rowing technique and knowledge. Everyone had a blast, rowed well, and walked away with some solid drills and experiences to put into play this week.
Every participant got a copy of the Renegade Rowing Stroke Tool to critique their stroke via video review. If you’d like a copy or some help with your stroke please shoot me an email and we’ll get you on the right track.
7 Ergs in a Subaru … Who’s got 8?
It’s been a fun weekend of firsts. First time that rowing has been included in the CrossFit Games Open and the first time I’ve fit seven ergs into my car. Previously my record was four and yesterday we found a way to make it seven.
I hope everyone has a relaxing Sunday and is getting ready for the last week of the Renegade Rowing Training cycle. 7×1 Strength Days coming up!
Happy St. Patrick’s Day Weekend everyone! I hope you get a chance to watch some awesome parades, wear green, and celebrate with friends. Imagine if Boston dyed the Charles River Green for us to row on tomorrow….
c/o rowing.uchicago.edu
Rowing on the Water! Can’t wait for the ice to melt!
Want to Row, Run, Race a 1k on the Concept2, Run, and Row again?
Renegade Rowing is going to kick off the Summer Masters Rowing season by hosting a Renegade Rowing League 1k Race at CrossFit Boston. Masters crews from across the Northeast are invited to join us for a friendly event that involves Rowing 2k on the water from Community Rowing Inc., Running a mile to CrossFit Boston, Competing to PR your 1k on the Concept2 Ergometer, Running a mile back to the Charles River, and Rowing 2k back to CRI. If you’d like to join us please sign up here and Coach Pat will get you all of the details! The date of the 2014 RRL 1k is Saturday, May 31st.
Do you have what it takes?
It will look something like this …
Renegade Rowing 