Tag Archives: recruitment patterns

RRTP 1/19/15 and S&C WOD 1/19/15: 3/4 Little Cindy – Post Score

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Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!

Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!

Sorry this is getting out a bit late tonight Renegades!  I just got home from my first Olympic Lifting Meet and it was Epic!  I PR’ed my Clean and Jerk and had a blast.  Here is the training plan for the week.  Take a look, get fired up, and let’s keep getting after it!

RRTP 1-19-15

Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December! Register for January’s Event Here.

Conditioning WOD:

3/4 Little Cindy

AMRAP15

3 Pull Ups

6 Push Ups

9 Air Squats

  • Post Rounds and Reps to Comments.

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill. Once you’re warm take it over to the platform and dial in your Back Squat.  When you’re ready, attack this version of Cindy.  During 3/4 Little Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.

Start the week off right and get after it!

Video Review: How can Tadhg help you? – Post your video/thoughts for feedback!

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How’s it going Renegades?  Today we’re taking a look at Tadhg mid wod.  This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon.  I’ll be posting regular video reviews about once a week, usually on Thursdays.  If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in  the comments.  If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Tuesday morning at 6am and Wednesday evening at 6pm.  Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group.  Don’t forget to register for the next Renegade Rowing League on January 24th!

Strength and Conditioning WOD 1/14/15: “Duxbury Helen” – 3RFT – 250m Row, 21 Air Squats, 12 Push Ups – Post Time

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Bob and Coach Pat attacking the 2k at CRASH-B 2014

Strength and Conditioning WOD:

“Duxbury Helen” – 3 Rounds For Time

  • 250m Row
  • 21 Air Squats
  • 12 Push Ups

Today’s focus is aerobic conditioning and mental strength.  Get in some good skill work to warmup with a 10min erg.  Be sure to warmup the air squat and push up as well.  Then attack the Strength and Conditioning WOD.  I created this WOD for the Duxbury Rowers working with Renegade Rowing on the weekends.  They don’t have a ton of equipment, but they have each other and that’s all you need to push harder than ever before.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day this will take about the same time as a race and allow you to mentally dig deep and push yourself harder.  In the end it’s all in your head.  How hard, how far, how fast can you push yourself?

Take quality strokes and have fun getting after it.

Post your time to comments as well as your splits for each 250m piece.

RRTP and Strength WOD 1/12/15: 6×4 BS, 6×5 Push Ups, EMOM6 – 6 BS @60% for Speed

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Training Plan for the Week!

Training Plan for the Week!

Here’s the Renegade Rowing Training Plan for the week.  Have fun and attack it!

RRTP 1-12-15

Strength WOD:

1a.) 6×4 Back Squat

1b.) 6×5 Push Ups

2.) EMOM6 – 6 Back Squat @60% of 1a.) for Drive Speed

Mickey getting after Back Squats

Mickey getting after Back Squats

The focus of today is Strength, so be sure to get in the Strength WOD of 6×4 Back Squats.  Be sure to superset 1a and 1b.  The Push Ups should be as heavy as possible with good form and speed on the push.  In part 2 be sure to be smooth and controlled on the way down and explosive on the way up.  How fast can you move that bar?  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!

Post your loads and experience to comments.

S&C WOD 1/9/15: Re-Test: 4RFT – 500m Row, 10 DL – Post Time, Splits, and Improvement

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Strength and Conditioning WOD:

Re-Test:

Have you thought about joining the RRC? Also, don't forget to register for the RRL on Saturday, 1/24/15!

Have you thought about joining the RRC? Also, don’t forget to register for the RRL on Saturday, 1/24/15!

4 Rounds For Time

500m Row

10 Deadlifts 225/155

We did this WOD last Wednesday.  Today is a competition day.  Look back at your results and come out firing.  Be sure to comment with any improvements and if you PR’ed!

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.